Yoga Pose of the Week: Legs Up the Wall

Legs Up the Wall, or Viparita Karani as it is called in Sanskrit (the language yoga is often taught in) is a wonderful relaxing and restorative yoga pose – and it’s as simple as it sounds!

This is a great pose to do when you’ve been on your feet a lot or even if your legs are just feeling tired and heavy. It will refresh your legs and feet by getting the lymph and other fluids that cause swelling to flow in the opposite direction, increasing blood circulation and it will gently stretch the backs of your legs. After a run or workout is an especially good time to do this pose since it will help to drain the lactic acid from your legs and decrease soreness.

To get into position begin sitting on the floor with one side of your body up against the wall. Slowly roll down to the floor so that your bottom is scooted up against the base of the wall and your legs are extended up the wall. You may want to have a pillow for under your head for comfort. I’ll typically set a timer and stay here for 10 minutes.

When coming down from the pose, roll over to one side and take a moment or two on your side before you sit up so that you don’t get lightheaded after being inverted for so long!

This pose is also very calming and is a great time for a few minutes of quiet reflection or meditation – and for all you migraine and headache sufferers, it’s been known to help alleviate headaches!

Legs Up the Wall is a simple pose that anyone can do anywhere, but the benefits are amazing and well worth the few minutes of your time!

Blog post by Danielle Nardi.

Reasons to Hire a Personal Trainer in 2015

Happy 2015!

1. Consistency and Motivation  

Having trouble just getting to the gym?  Hire a personal trainer.  Having scheduled appointments will help you get there regularly and you will have someone to keep you motivated to finish your workouts.

2. Safety

Unsure how to use the equipment at the gym or how to perform exercises without hurting yourself?  A personal trainer will show you how to exercise safely and instruct on proper use of equipment.

3. Individualized Workouts  

What works for one person may not work for another. A personal trainer will develop an effective program for you based on the results of your fitness assessment and your personal goals.

4. Effective Workouts

A personal trainer can help maximize your time by providing workouts designed to meet your goals efficiently in the time you have available.

5. Injury Rehabilitation

Are injuries and/or accidents preventing you from participating in your favorite activities?  An experienced personal trainer can make the road to recovery easier by recommending exercises that emphasize overall muscular balance to prevent future injuries.

6. Sports Specific Training  

Many amateur and professional athletes work with personal trainers during the off season to prepare for inseason competition.  Your trainer can personalize your program to the sport of your choice.  Time to think about improving that golf game, tennis, soccer, running a marathon.

7. Focus on your unique health concerns  

People with health challenges such as diabetes, asthma, osteoporosis, heart disease, and arthritis can benefit greatly from regular physical activity, however exercising with these conditions can be a safety challenge. Have your trainer design a program that addresses your special needs.

8. Education

Your trainer is there to teach you the hows and whys of exercise and help you find out what will work best for you!!

Not seeing results from that same old workout?  It’s time for an update!

Blog post by Colleen Britton.