Samadhi Yoga Denver

Yoga Classes, Workshops and Yoga Teacher Training in Denver

Getting a Full Body Workout from Yoga

Yoga is all about getting into the flow. The techniques involved require you to engage both your mind and body in a way that involves fluid movements. Yoga has a vast number of health benefits, not the least of them being a seamless full-body workout. When you have done a yoga routine, you will realize that by the end, every part of your body has been engaged. 

The great thing about yoga is that anybody can do it. Beginners can start off as slowly as they like, and work their way to more complexity at their own pace. You can start a routine right in the comfort of your own home with a few basic instructions. When you feel ready, you can always enroll in a class and take your practice to another level.

 How does yoga give you a full-body workout?

 Here are a few ways that yoga benefits the whole body: 

  1.     The asanas: The asanas or poses that are used in yoga target every area of the body. Poses like the plank and downward facing dog use both your arms and legs to hold up your body weight while stretching your back and abdomen as well. Other poses might specifically target one area more than the others, but the whole body is always engaged. Once you have completed a routine, the series of asanas would have engaged every part of your body at some point or another.
  2.     The breathing techniques: Yoga focuses a lot on breathing. Deep breathing improves respiratory function and circulation. The combination of breathing while performing the asanas is also good for cardiovascular activity. The breathing techniques taught in yoga increase concentration and focus, which help strengthen the mind. Yoga does not just give you a full external body workout but also engages the internal systems and the mind.
  3.     Core strength: The fluid movements of yoga help to build the core strength. Every pose requires you to tighten the core of your body and you need to use your core strength to move from one position to another. The core of your body is what balances and stabilizes the body. By doing yoga, you are improving the physical balance of your full body as well as achieving mental stability.
  4. Yoga is all you need: When you consider all the aspects of yoga, you realize that it is the only workout you will need. From engaging every part of the body to focusing the mind, yoga can help you in many ways. Increased muscle strength, increased energy, better posture, better mental focus, and better-developed core strength cannot all be got from any other form of exercise.

At Samadhi, we teach you the best techniques to achieve a full-body workout. From beginner to advanced levels, we have something to suit everyone’s needs. Yoga is not just about good physical well-being but also about better mental health and well-being.

 

Fitting Yoga into Your Schedule

We know that you are busy, but taking care of your health is important. What if we told you that you don’t need to make any drastic adjustments in your schedule to sneak in a little fitness? Yoga is one of the best practices to give you a complete physical workout and calm your mind while not taking a large chunk of your time. We have for you a few actionable tips that will allow you to fit yoga into your busy day and make a world of difference to your life.

Tips to fit yoga into your schedule

  1. Plant the seed: You don’t need to start with a full-fledged yoga class that you buy a mat and yoga pants for and go thrice a week. You just have to learn a few simple poses that you can do at home for five minutes either when you wake up or before going to bed. When you think of doing just five poses in a way that you are comfortable with, it seems a lot less intimidating and you are more likely to get started. It’s all about baby steps.
  2. Surya Namaskar: The Surya Namaskar or sun salutation is a series of poses that is best done early in the morning. The set of twelve poses is a full routine in itself but doesn’t take more than ten to fifteen minutes. There are plenty of instructions online on how to do the Surya Namaskar and this is a great way for beginners to get started.
  3. Do yoga breathing: Yoga is not just about the physical poses but also about breathing techniques or Pranayama. Do a few deep breathing exercises at different times during your day to help improve your focus. As soon as you sit at your desk in the office and before you get started on any work, you can do a breathing exercise for two minutes. Alternate nostril breathing is a great way to improve the focus- folding your middle and forefinger down to your palm, use your thumb to close your right nostril and inhale through the left. Next, use your ring finger to close your left nostril and exhale through your right nostril. In the same position, inhale through the right nostril and now switch nostrils and exhale through the left. Repeat this about five times to help clear your mind and improve concentration.
  4. Do a little throughout the day: A few stretches in the morning, posture adjustments while working or shopping, breathing exercises any time during the day, and a couple of asanas at bedtime add yoga to your day. Just a few modifications here and there and before you know it, you have a yoga routine going.
  5. Make up your mind and commit: Every change you make in your life starts in your mind. If you truly want to add yoga to your life, then decide to commit to it. Make a timetable and add the times when you will fit yoga in. You might need to cut down on the Internet time but the benefits will far outweigh the costs.

Adding yoga to your schedule does not have to be a big step. Even starting small and slowly working your way to a fixed routine will make a big difference.

Why Yoga is Good for Athletes

What exactly is yoga? We hear the term all the time and we know that it has something to do with deep breathing and certain poses, but what exactly is it? Yoga is a set of disciplines which involve the mind and body. The art that combines body toning with mental relaxation was developed in ancient India with roots in the Hindu tradition.

Yoga has been proven to have several beneficial effects on the physical and mental well-being of those who practice it. Some of the benefits of yoga include better muscle tone, improved metabolism, weight loss, increased flexibility, and higher energy levels. Yoga has also been found to help athletes in many ways.

How yoga benefits athletes

Athletes need high levels of energy both to train and to perform while playing their sport. Being an athlete takes hard work and dedication and adds a lot of stress on the body. Here are the ways yoga helps to relieve the bodily stress that athletes encounter:

  1.     Improved strength: While doing yoga, a lot of poses require you to hold up your own weight. The manner of holding a pose while concentrating on your breathing helps to strengthen the muscles and improve the overall body strength.
  2.     Flexibility: Yoga is all about stretching and toning the muscles. The gradual increase in stretching the muscles helps to make them more flexible. The deep breathing techniques also help increase the oxygen supply to the muscles.
  3.     Balance: Athletes often need to be fast and have quick reflexes; yoga improves your physical balance, giving you better control over your body. Good balance doesn’t just mean you are less prone to falling. Yoga gives you better muscle control to prevent injuries from straining a muscle too much.
  4.     Mental stability: Competitive sports can be very stressful. Even the fittest of athletes can at times buckle under pressure and not give their best performance. Yoga helps in strengthening the mind. The practices improve focus and endurance, equipping athletes to stay calm under pressure and giving their best even in stressful situations. The meditative practices included in yoga teach you how to focus your mind and use your breathing to relax both the mind and body. Once mediation has become a habit, it becomes an invaluable tool in helping you through tough times.
  5.     Improved core strength: The poses or asanas in yoga work to improve core strength. Exercising and building the muscles that are engaged in the sport is easier for those who are used to it but building core strength can be tricky. Yoga builds strength in the very center of the body that ultimately stabilizes the whole being.

Athletes who include yoga as part of their training routine have a definite advantage over those who don’t. The increased focus, balance, and flexibility, among other benefits, give athletes that extra edge when it comes to crunch time. Whether it be a team sport, track event or competitive swimming, the athlete who has that added bit of endurance stands a better chance at beating the odds.

Why Yoga is the Only Workout You Need

Yoga is not just a physical workout but a mental one as well. We constantly hear about the benefits of yoga but how far are these true? And does yoga give you all the exercise your body needs? Let us break down for you how yoga works so that you can see for yourself that yoga is not only as great as the Gurus claim but is the complete package when it comes to a physical workout.

What is physical fitness?

At the end of the day, the purpose of our workout is to improve physical fitness, so, first, let’s answer the question what physical fitness is. Physical fitness is not the ability to lift heavy weights or run marathons. Even regular runners train specifically to run long distance. Physical fitness is the ability to go through your day feeling energetic and being able to get everything done without burning out.

If you feel exhausted halfway through your day or if the slightest physical activity leaves you out of breath or with muscle ache, then you are not physically fit. Consequently, if you are able to finish all your daily tasks and have enough energy left over at the end of the day, then you are physically fit.

How does yoga make you physically fit?

Yoga has the dual function of working on both the mind and body. The meditative processes help the mind to relax, improve focus and mental toughness.

On the body, yoga works to strengthen the muscles and make them more flexible as well as improve respiration, blood circulation, and cardiovascular activity.

Here is a more detailed explanation of how yoga works on the body:

  • Lifting your own body weight helps to increase the muscle mass and make muscles stronger.
  • When stretching, your muscle tone improves and muscles become more flexible.
  • The more rigorous asanas increase the heart rate and give a cardiovascular workout.
  • The breathing exercises or pranayama improve both respiration and circulation and helps provide more oxygen to the muscles.

Studies on people who practice yoga daily show that these people are among the top fittest in their respective age groups. Regular yoga practice has shown to increase vitality and greatly reduce the risk of heart disease.

The great thing about yoga is that you can regulate it to suit your needs. If you feel that you are not working up enough of a sweat, you can always take on a more rigorous practice, like Surya Namaskar. By the end of the twelve poses of the sun salutation, you will definitely have increased your heart rate and worked up a sweat.

The corpse pose done usually at the very end of a yoga routine helps your body to tie in the entire routine and feel it in your core. The meditative corpse pose also brings a mind-body connection that gives you a more satisfied workout experience.

When you consider the completeness of a yoga routine, you can see that it is the only workout you will ever need.

How to Get the Most Out of Yoga

Congratulations on joining a yoga class or starting a yoga practice! You are on your way to great health and well-being. Yoga is one of the few disciplines that engage both the mind and body and give you a complete workout.

If you are looking to get the most out of your yoga class, then we have a few tips for you. These tips will give your yoga practice that little-added boost, leaving you more energetic with a calm and clear mind.

Tips to get the most out of yoga

1. Plan your day: Studies have shown that when you write down your schedule for the day the night before, there is a much higher possibility of you accomplishing all your tasks. So, plan your yoga practice for the day. Schedule drinking a glass of water, green tea or any other healthy hydrating fluids an hour before you start your yoga routine. A well-hydrated body is more responsive to the workout. If you are taking a class away from home, schedule enough time to reach your class peacefully so that you don’t feel rushed.

2. Turn off your cell phone: Turn off your cell phone and keep it as far away from you as possible when practicing yoga. Not only will you avoid being distracted but your mind relaxes better when not bombarded with electromagnetic radiation from cell phones. Use your time on your yoga mat to detox mentally and physically.

3. Listen to your body: Yoga is not here to punish you. We are all built differently and what might come naturally to some doesn’t come naturally to others. Try your best with each pose but if you are uncomfortable or in pain, don’t push yourself. Ease your body into the process and try doing a little more each day. Be kind to yourself and listen to your body. If you are really struggling, then talk to your instructor about your technique or consult with a physician if you are in too much pain. Be aware of your body and don’t ignore its warning signs.

4. Set your intention: Many yoga instructors will guide you to set your intention at the beginning of each class. Take this exercise seriously and give it a little thought. Your intention could be as simple as wanting to lose weight or more complex as wanting to completely transform your life. Feel your intention in your body and use it as fuel through the more strenuous poses.

5. Let go of expectations: Go into a yoga session with an open mind. Don’t have any preconceived notions of what you will get out of this session or what you expect at the end of each week. Set your intention and then trust the process to work in its own way. Get into the flow and enjoy the present moment with no expectations of the future.

Incorporate these five simple tips into your yoga practice and you will get the most out of each session.

Is Yoga Good For Managing Chronic Pain

Approximately 50-75 million Americans live with chronic pain every day. But despite this commonality of this position, there is still so much stigma associated with it. In fact, many chronic pain sufferers are told that their pain is “not real” or “all in their head”. This blatant dismissal from loved ones and even the medical community can increase rates of depression and other mental illness conditions among chronic pain sufferers. But, it does not have to be this way.  

 

Chronic pain is a complex issue that requires a complex approach to treatment. Most chronic pain sufferers see the most relief by utilizing both medical intervention and physical therapy. At Samadhi Yoga, we believe in the healing powers of yoga for chronic pain sufferers.

 

How Does Samadhi Yoga Address Chronic Pain?

Our yoga teachers understand that chronic pain is a mind-body experience and they use their yoga toolbox of healing practices to help reduce and manage your pain.

Relieving Pain Through Relaxation

One of the most effective ways to help the body relieve and unlearn chronic stress is to give the body and mind a healthier response to practice.  This is where yoga shines. Through the practice of yoga, you can transform your chronic pain and stress responses into “chronic healing”.

Here are some of the most common positions in yoga that are known to help chronic pain sufferers.

Nesting Pose

Created to give the practitioner a sense of security and nurturing, the nesting pose is the perfect pose to practice if you suffer from insomnia or other sleep issues.

To practice this position start by laying on your side, with your legs bent and drawn in toward your belly. Rest your head on a pillow and place another pillow between your knees. Feel free to rest your arms in whatever position feels the most comfortable and natural.  Once in position take note of the natural rhythm of your breath, observe every inhalation and exhalation. Feel the breath move through your body and take comfort in this simple and effortless position.

Pro tip: Add another pillow may be placed behind your back for an extra sense of support.

 

Supported Bound Angle Pose

Designed to relax tension in the chest, shoulders, and belly, this pose begins with the practitioner placing a bolster or block on the ground behind them as they sit in front with their legs in a diamond shape. Next, place a rolled blanket or pillow under each thigh and knee, making sure that the legs are fully supported without a deep stretch or strain in the knees, legs, or hips.  Next, lean back onto the bolster, supporting your body from the lower back to the back of the head. Rest your arms wherever is most comfortable.

Like before, take notice of your breath and feel your body relax and open with each inhalation.

 

Supported Backbend Pose

This heart-opening pose reinforces your desire to embrace life and not let challenges. This pose also releases chronic tension in the shoulders and back, reversing years of poor posture habits obtained by spending time sitting behind a desk or on a computer.

To complete this pose, start in a sitting position with a bolster or stack of pillows under slightly bent knees. Then place one folded pillow behind you and lie back. The pillow should behind you should support the upper rib cage, not the lower back.  Next, place a rolled towel or a small blanket to support your head and neck at whatever height is most comfortable.

Ready to see how yoga can transform your relationship with your body. Reach out to us and sign up for a class today!

How to Pick the Yoga That’s Right for You

Practiced by people throughout the world for centuries, yoga is both a physical and spiritual exercise. From developing muscular endurance to improving balance and posture, the practice of yoga can reap many rewards. But did you know there are different types of yoga to choose from, depending on what you would like to achieve?

Below we have identified the most commonly practiced forms of yoga. Read on to learn more to determine which format is right for you.

Hatha Yoga

One of the most common forms of yoga, Hatha Yoga, is practiced just about everywhere. Beginner friendly, this type of yoga class involves slow and gentle transitions between each pose, making it easier for even novices to perfect. It is a great all-around stress-relieving exercise though. However, some advanced yoga practitioners find the pace too slow.

Hot Yoga and Bikram

If you are a seasoned yogi, it may be time to try Hot Yoga or Bikram. This type of yoga is completely at the other end of the spectrum from Hatha, as it is more physically intensive.  But be aware, this type of yoga is NOT for the faint of heart. During these classes, a specific set of poses to be completed in a heated room. It is not uncommon for the room to be heated to a balmy 100+ degrees to encourage your body to sweat out all the toxins it has been collecting over the course of a day.

Kundalini Yoga

If someone asked you to describe what yoga is to someone else, the image that comes to mind is Kundalini Yoga. Often practiced more for a spiritual experience, Kundalini includes constant breath awareness, chanting and proper alignment of your chakras. Casual practicians may be turned off by this classic form of yoga, but Kundalini’s emphasis on meditation is a great treatment option for stress relief.

Restorative Yoga

Recovering from a recent injury or just getting started and need a form of yoga that is relatively easy to complete, then look no further than restorative yoga. Designed to manage stress and quiet your anxious mind, this form of yoga makes practicing very easy and slow.

Vinyasa Yoga

Similar to hatha yoga, this form of yoga incorporates all the same postures, but the movement from pose to pose is done much more quickly. This quicker transition or flow gives practitioners more of a cardio workout than with many other types of yoga. This is a favorite form of yoga for many runners, cyclists and other endurance athletes. The basic pattern or sun salutations are a great mind clearing exercise as well; making it ideal as a stress management tool.

Bottom line: Any of these types of yoga will be beneficial to your health and help you manage your stress. Just be patient as results will vary depending on how much and how often you practice.  Check out one of our yoga classes today to get started.

How Yoga Changes The Body

A practice that has been around for thousands of years, yoga has really experienced a renaissance in the last twenty years. But why? Yoga is one of the only forms of exercise that leaves you feeling relaxed and ready to tackle the world in just one class alone.  Known for increasing your flexibility and strength, yoga also transforms your body in other unexpected ways.

Here are just a few of the things that you might experience after a few weekly yoga sessions.

  1.  Glowing Skin

People spend millions of dollars a year on serums and lotions in an attempt to achieve glowing and beautiful skin.  But did you know yoga has been scientifically proven to leave your skin more luminous than before? According to studies, yoga causes vasodilation that leads to improved blood circulation to the skin, which flushes out toxins that cause things like premature aging, discoloration, and acne.

  1. A Good Night’s Sleep

Do you suffer from restless sleep?  Fear not. A 2011 study discovered that yoga has the ability to produce a sound night’s sleep. Sleep is an essential part of your overall wellness.

  1. Increased Productivity

Did you know that only 20 minutes of yoga can help your brain function at optimum levels? A study published in the Journal of Physical Activity & Health found that those who practice yoga complete tests quicker and more accurately than those who practiced aerobics. Impressive, right?

  1. A Better Sex Life

Really? You say. Yes, really.  Not only does yoga increase arousal and general sexual satisfaction, but it can also provide you with the opportunity to get to know your own body better. So, if yoga can boost your sexual pleasure, what are you waiting for?

Spurious claims regarding yoga are all over the internet but there is some scientific proof to back up quite a few of these potential benefits. While I and plenty of others will sing yoga’s praises high from the rooftops, be aware that it may take weeks — or even months — for you to really feel its effects.

Don’t be downhearted if nothing happens straight away. Just keep calm and carry on. Namaste.

 

Is Yoga Cardio?

We all know how important it is to add both cardio and strength training to your exercise routine to achieve optimal health. But is there a way to get both through one workout? Traditionally yoga is known for its ability to stretch and strengthen the body through a series of challenging poses. While participants do sweat a ton during this practice, many do not consider yoga a cardio workout. But should they?

Why Cardio? Studies link cardio workouts with better cognitive function, sharper focus, and possible protection against the short-term memory loss that often comes with aging.

The Argument for Yoga as Cardio                                                                                                                 

In order for a workout to be considered cardio, your workout must contain these three components: intensity, duration, and frequency. While not all forms of yoga meet these qualifications, many do.  In order to determine if the yoga you are practicing counts as cardio ask yourself these question. Am I reaching my maximum heart rate, and am I staying in range for at least 20 minutes?

How to Measure Your Heart Rate

For a rough approximation of your maximum heart rate subtract your age from 220. If you are over 40, subtract your age by 180.  If you are finding that you are working at a lower intensity, it is important to note that you can still reap the cardio benefits with a balance of longer duration and greater frequency.

A Yoga Routine Proven To Get Your Heart Rate Up

If you are looking for a way to amp up your yoga routine with a little cardio, we recommend this HITT Yoga workout. By combining the fat-burning benefits of HITT cardio, with the toning and sculpting benefits of yoga, this 20-minute workout can be completed anywhere! By combining the fat-burning benefits of HITT cardio, with the toning and sculpting benefits of yoga, this 20-minute workout can be completed anywhere!

To complete this routine, perform each of the following exercises for 30 seconds each. Repeat all 8 yoga poses x 4 sets {2 sets on the right and 2 on the left}.

  1. Down Dog Pigeon Taps
  2. Pigeon Pose Hold
  3. Crescent Lunge Knee Drives
  4. Crescent Lunge Hold
  5. Revolved Chair Jumps
  6. Revolved Chair Hold
  7. Warrior 2 Windmill Jacks
  8. Warrior 2 Hold

Ready to take your practice to the next level? Check out one of our yoga classes! Our expert yoga instructors are here to guide you throughout the whole process transforming your body, mind, and soul!

 

How To Burn More Calories With Yoga

It is very common to think that if you’re not in pain, it means you’re not working hard enough. It’s almost as if an unseen force gives you brownie points for getting hurt while doing your exercise. When it comes to yoga, the sentiment seems to be similar. Just because it’s relaxing, many people don’t see it as a real workout. Of course, that’s a myth. Effective exercise is not about putting yourself through unnecessary pain.

In reality, you can modify the intensity of your yoga workout without being too hard on yourself. Depending on your goals, you can add strategies that will help you burn extra calories. As a result, yoga can be a realistic addition to your weight-loss plan.

In effect, you may feel you’ve done as much as you would with another type of exercise. But, you’ll have a fun and relaxing experience! Here are some tips you can use to burn more calories when doing yoga.

Add Push-Ups To Your Workout.

When moving to and from the plank position, add a couple of push-ups. This will make your workout a bit more intense. If you’re not used to doing push-ups, you may feel a bit uncomfortable in the beginning. But after a while, you should find it relatively easy.

Sun Salutations- Your Calorie Magic!

Sun salutations are powerful because you use several muscle groups during the poses. You could see it as a workout for the whole body. The amount of energy used leads to a good number of calories burnt. As a rule of thumb, the more muscles you engage, the higher the number of calories you burn.

Try Power Yoga For A More Intense Workout

If you want to burn a lot of calories, power yoga is what you’re looking for. The workouts are more vigorous than other forms of yoga. You will work on your breathing technique as part of your session. Of course, you still get the usual relaxation that comes from doing yoga.  Your body will go through an intense experience that will leave feeling stronger. And, you’ll get rid of a good amount of calories. Some studies suggest that you could burn about 351 calories per hour.

Please keep in mind that your diet and lifestyle affect your weight as well. If you want to get the best results, combine yoga with other forms of exercise. At the same time, yoga is a great start. You could begin with yoga and then start building healthy habits from there.

The best way to get started is by joining a yoga class. Don’t worry too much about calories in the beginning. It’s much more important to start building the exercise habit. As you gain strength and flexibility, you can think of more difficult yoga workouts.

At Samadhi Yoga, you have a variety of classes to choose from. No matter what level of experience you have, you’re welcome to join. If you’re not sure which class is best for you, that’s alright! Get in touch and we’ll help you figure it out.