1.) Make a loop with your yoga strap wide enough to place both arms in.
The strap must be made wide enough so your bent elbows are in line with your shoulders. Your bent elbows are just outside of your ribs. The strap is tightly bound and the tip of your elbows are firmly pressed just outside of your ribcage. The strap will press firmly against the front of your ribcage just below your breasts. The strip will prevent your elbows from sliding back against your ribcage completely. You should be able to retract your shoulder blades without shrugging your shoulders toward your ears.
2.) Start in Downward Facing Dog. The crown of your head should rest between the straps. If you can't get your head between the straps then rest your forehead on the 1st strap. Your head should be rested in or on the strap, completely.
3.) Tighten your belly, lift your ribs and slowly lower both elbows to the ground, simultaneously. Pause at the bottom for 2 breaths.
4.) Now, lower your both knees simultaneously gently to the ground. Pause for 2 breaths.
5.) Keep the belly and ribs engaged the entire time. Do not collapse.
6.) Straighten both knees, simultaneously, without shifting forward.
7.) Straighten both arms, simultaneously, without moving your hands, shifting forward or collapsing the upper body. Pause for 2 breaths.
8.) Start with 4 sets of 10 repetitions with strict form.
9.) Work your way up to 3-4 sets of 20 reps.
Enjoy tone arms and legs, a flat belly, flexible hamstrings and baseline core strength for arm balances.
This class combines core strength, acrobatics and yoga for a body toning, lean muscle building, super fun workout. Curious? Come and see for yourself, Tuesday's @ 5:30pm.
This month's core challenge is one of my favorite mobility drills. The Turkish Get Up is an amazing core exercise that works your legs, butt, core, upper body and arms. The benefits of this exercise:
1.) Improves shoulder & hip flexibility.
2.) Tones and strengthens your abs.
3.) Lifts and firms your bottom.
4.) Strengthens and sculpts your legs.
Start with 5 reps and work up to 10 - 15 reps.
Work with challenging weight that you can hold over head.
Give it a try you will love the results. :)
I'm interviewing 2 new Zumba Instructors tomorrow, Friday, October 13th @ 5:30pm and Saturday, October 14th @ 11am. I'd love your feedback. The classes are short, 20-25 minutes long. If you're available, come dance, hangout and tell me if the Zumba classes were fun and did the instructor make you sweat?
We are so excited to add dance/fitness classes to the schedule starting this month.
We now offer Zumba @ 6am Friday's & Buti Yoga @ 9am, Saturday's
Stay tuned for more classes soon. :)
This yoga pose is called the Lay Back Split. It's one of the best core activating exercises.
It decompresses the spine and stretches the hamstrings while improving shoulder mobility.
My model is a brand new student and has never taken Acro-yoga before tonight.
As her base, my job is to maintain a solid foundation for my flier.
I know it may look a bit scary, but trust me, it's the most exhilarating, uplifting and weightless feeling ever.
Come to class and experience it for yourself. :)
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 20 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.