Pregnant woman doing yoga

Yoga during pregnancy

Pregnancy is a beautiful journey filled with excitement and anticipation, but it can also come with its own set of challenges, both physical and emotional. As expectant mothers navigate this transformative time, many turn to yoga as a gentle and nurturing practice to support their well-being.In the following piece, we address some of the most common questions  that our clients have regarding doing yoga while expecting, discussing safe techniques and the many advantages it may provide for both mother and child.

 

  •  Is it safe to practice yoga during pregnancy?

 

Yes, practicing yoga during pregnancy is generally considered safe for most expectant mothers, especially if you have been practicing yoga before pregnancy. However, it’s crucial to consult with your healthcare provider before starting any new exercise regimen, including yoga, to ensure it’s appropriate for your individual circumstances. Additionally, it’s critical to select prenatal yoga courses or alter your practice under the supervision of a certified prenatal yoga instructor who is aware of the unique requirements and safety concerns for expectant mothers.

 

  • What are the advantages of yoga for expectant mothers?

 

Yoga has numerous physical and psychological advantages for expectant women. The following are some possible advantages of prenatal yoga:

 

  • Enhanced strength and flexibility: Mild stretching and strengthening activities might help reduce the discomforts associated with pregnancy, like backaches and tense muscles.
  • Stress reduction: Yoga’s mindful breathing and relaxation methods can help lower tension and anxiety while fostering emotional health in expectant mothers.
  • Birthing preparation: A few yoga poses and breathing exercises can assist build the pelvic floor muscles, increase stamina, and promote relaxation, all of which may be helpful during labour and delivery.
  • Relationship with baby: Prenatal yoga gives expectant moms a chance to establish a relationship with both their growing baby and their bodies, encouraging a sense of mindfulness and bonding.

 

  •  Are there any poses I should avoid?

 

Even though yoga can be helpful during pregnancy, there are some positions that should be avoided or modified to protect the mother and unborn child. It is best to avoid poses that require powerful backbends, deep twists, or prolonged lying flat on the back, particularly in the later months of pregnancy. Furthermore, any pose that puts strain on the body or impairs balance should be adjusted or avoided completely. It’s critical to pay attention to your body, respect your limits, and be honest with your prenatal yoga instructor about any issues or adjustments that may be necessary.

 

  •  When is the ideal time to begin yoga for pregnant women?

 

Once your healthcare professional has given the all-clear, the ideal time to begin prenatal yoga is either in the first or early stages of the second trimester. But it’s never too late to begin a prenatal yoga practice, and many expecting women find that beginning a practice at any point in their pregnancy has benefits. Whatever your starting point, to guarantee a safe and encouraging practice, pay attention to your body, practice thoughtfully, and select classes or instructors who specialise in pregnant yoga.

 

In conclusion, expectant moms might benefit greatly from prenatal yoga as a way to maintain their mental and physical health during the pregnancy. Under the direction of certified instructors, pregnant women can feel empowered to investigate the advantages of prenatal yoga by answering frequently asked questions and highlighting safety precautions. May your yoga practice be a source of strength, connection, and care for you and your unborn child as you set off on this wonderful adventure of pregnancy.

 

We at Yown yoga are committed to helping expectant women through our skilled instructors’ prenatal yoga courses as they navigate the path of pregnancy. Please do not hesitate to contact us if you would like more information or if you would want to become a member of our prenatal yoga community. We are available to assist you at every stage.

 

Posted by Costanza pregnancy
Yoga For Overweight

Yoga for Overweight Individuals: Myth vs. Reality

Yoga is indeed a practice that transcends body size and shape, making it accessible to all individuals, regardless of their physical attributes. At Yownn Yoga, inclusivity is at the heart of our mission. We understand that for plus-sized individuals, the decision to start a yoga practice may be met with apprehension due to concerns about acceptance and judgment. Unfortunately, some yoga instructors may perpetuate stereotypes by suggesting that overweight individuals should lose weight before participating in classes. However, at Yownn Yoga, we reject this notion entirely. We believe that everyone deserves the opportunity to experience the transformative benefits of yoga, irrespective of their size or weight.

 

The advantages of yoga for plus-sized individuals are numerous and significant. Firstly, yoga can play a pivotal role in weight management and overall well-being. The dynamic movements and stretches inherent in yoga practice can facilitate fat burning, contributing to weight loss over time. Additionally, the emphasis on strength-building poses helps to tone muscles, enhancing overall body strength and endurance. For individuals with concerns about Body Mass Index (BMI), regular yoga practice can lead to a reduction in BMI by promoting fat loss and muscle gain.

 

Moreover, yoga serves as a potent tool for stress relief and mental well-being. Through mindfulness practices, such as meditation and controlled breathing techniques, individuals can cultivate a deeper sense of inner peace and tranquility. This is especially beneficial for plus-sized individuals who may experience heightened levels of stress and anxiety due to societal pressures and stereotypes. By fostering a holistic approach to wellness, yoga empowers individuals to develop coping mechanisms and resilience in the face of adversity.

 

Another compelling benefit of yoga for plus-sized individuals is its potential to promote healthier eating habits and mitigate disordered eating patterns. By cultivating mindfulness and self-awareness on the mat, individuals can develop a more intuitive relationship with food, reducing the tendency towards emotional eating, stress eating, and binge eating. Research published in the International Journal of Yoga has shown that regular yoga practice is associated with healthier dietary choices, including increased consumption of nutrient-dense foods and reduced intake of processed foods high in fat and sugar.

 

To fully reap the rewards of yoga, consistency and dedication are key. Attending classes regularly and adhering to specific poses recommended by our experienced instructors are essential components of a successful yoga journey. Here are some of the most beneficial poses for plus-sized individuals:

 

  1. The Cat-Cow Pose: This gentle sequence involves transitioning between two poses, providing a soothing stretch to the spine and strengthening the core muscles. It serves as an excellent starting point for individuals looking to target belly fat and improve overall flexibility.

 

  1. Tabletop Crunches: Beginning in a tabletop position, this exercise engages the core muscles and promotes stability and control. Alternating between lifting each knee towards its corresponding elbow in a controlled motion helps strengthen the abdominal muscles and enhance overall core strength.

 

  1. Chair Pose: This standing posture involves bending the knees and lowering the hips as if sitting back in an imaginary chair. Holding the pose engages the lower body muscles, including the quadriceps, hamstrings, and glutes, while improving balance and stability.

 

  1. Bow Pose: This invigorating backbend stretches the entire front of the body while strengthening the back muscles. By lying on the stomach and lifting the chest and legs off the ground, individuals can experience a deep opening in the chest and shoulders, promoting improved posture and spinal flexibility.

 

  1. Forward Bend Pose: This calming posture gently stretches the entire back of the body, including the spine, hamstrings, and calves. By folding forward from the hips and allowing the upper body to release over the legs, individuals can experience a profound sense of relaxation and release tension in the back muscles.

 

In conclusion, yoga holds immense potential for plus-sized individuals seeking to enhance their physical, mental, and emotional well-being. At Yownn Yoga, we wholeheartedly embrace individuals of all shapes and sizes, providing a supportive and inclusive environment for personal growth and transformation. By embracing the practice of yoga and committing to regular practice, individuals can embark on a journey of self-discovery and empowerment, cultivating greater strength, resilience, and vitality from within. Join us at Yownn Yoga and embark on a path towards holistic wellness and self-acceptance.

 

Posted by Costanza overweight
live yoga classes online

The pros and cons of online yoga classes

The pandemic ensued in many changes in the lifestyle of people across all nations. People had to adapt to the restriction outside and thus shifted to online methods. Eventually, many realized that online classes, whether skill based or academic, were not as challenging as they thought. It had many advantages over physically attending classes. Having said that, online classes also have some cons. In this blog post, we are going to help you decide whether online classes suit you. 

There are many different things to consider when choosing an online yoga class over an in-person one. Even if you decide to go for the virtual option, you are most likely to experience choice paralysis because of the limitless possibilities the world wide web offers to tech-savvy yoga lovers. 

Let’s start by helping you choose if online yoga better suits your needs as opposed to in-person classes. 

If you are a beginner and you can choose between an online and an in-person session, you should probably go for the second option. The main reason is that you could start building bad habits. These include holding your breath for too long and getting restless by pushing your body beyond its limits, which could lead to potential injuries. In a lesson delivered over a video call, it’s much harder for the instructor to spot these bad habits. Not to mention that nobody will ever notice them if your online lessons consist of watching pre-recorded classes. 

For the more experienced, online yoga practice should not cause any injuries, if you apply what you have previously learnt in your in-person classes. However, if you think of yoga as a collective experience, doing it virtually will mean that you will miss out on the shared energy of a group, which can sometimes be really profound. In addition, it’s easy to get distracted at home by family members, the doorbell, your phone, that pile of paperwork, or the cat or dog deciding they want to join in. Yoga studios are often characterized by natural materials and earthy tones that help create a peaceful atmosphere, promoting mindfulness and relaxation. 

Let’s now assume that you want to go for online classes, you should know that virtual yoga practice can be done in many different ways. The two main ones are pre-recorded versus live video lessons. 

Financially, pre-recorded classes are certainly convenient. There is usually a different price tag between pre-recorded and live classes. You can even find free yoga videos on YouTube! If finances are an issue, you can definitely practice with pre-recorded videos, either paid or free. Yownn Yoga’s Youtube channel is definitely a good place to start. We offer a 7 days journey with videos to help you get started with yoga. These include stretching routines and exercises for flexibility, strength and relaxation. 

In addition, with pre-recorded classes you do not depend on a schedule, you create your own. This certainly suits busy professionals. On the other hand, you need to ask yourself whether you will have the self-discipline to follow your own schedule. If you don’t, live video lessons would suit you more. For example, if you have paid for 4 classes in advance and they take place on the same day at the same time every week, you’d probably be more motivated to attend. Remember you need to make time for yoga instead of trying to find time for it. A commitment to a series of lessons that take place following a regular schedule means making time for it. 

Finally, just like in-person group classes are about collective energy, to some extent, live video lessons can be too. Even if students can’t see each other the way they can in-person, there’s a discernible difference in the energy of a live, two-way streamed class. Students can see other students practicing who’ve opted in to keeping their cameras on. Students sometimes chime in to ask questions that are specific to their needs, too. The only drawback? You can’t press pause like you would when watching a pre-recorded class and relive that moment. If you want to relive a yoga moment or practice over and over again until you master a certain pose, a live video lesson will not allow you to do that. 

If you want to live the moment but not necessarily relive it, Yownn Yoga offers live online classes that are 30 to 90 minutes long. All our yoga instructors are certified by regulatory authorities and have ample knowledge of yoga practice. Therefore, you can get the chance to learn yoga methods from experienced teachers. Our knowledgeable and dedicated yoga instructors shall guide you by teaching you the correct yoga postures throughout the journey. Online yoga classes are a highly personalized experience of learning yoga, suiting your time and needs. 

Posted by Bonolo Phaladze online yoga
five fun thing to celebrate Valentine's Day

Five Fun Ideas To Celebrate Valentine’s Day In Gaborone (Even If You’re Single)

If you’re single you’re likely not going to be getting chocolates or flowers I’m afraid, but who cares?

Romance is in the air, Valentines Day is coming up in a short few days. Scary!

The coupled up amongst us are busy planning and maybe even blackmailing each other for the best valentine’s day gifts. From romantic dinners with delicious food to spa days full of pampering, there are always lots of opportunities for couples to celebrate their love in Gaborone.

Self love looks good, always!

But what about the single folks who’d also want to celebrate their freedom, because yes being single can be a real good thing. It could be that you have just extricated yourself from a toxic relationship which calls for a celebration. Or just the joy of being free to roam.

In recent years we have experienced an increasing call to tune in internally and prioritize ourselves, to fill our cups and celebrate the self. Selfcare and self-love have become such common phrases that a Google search generates more than five billion and three billion results for these keywords respectively and for good reason. It has become critical to be very intentional about creating a joyful space for and within the self. As we grow older this becomes even more important especially for us women. Our responsibilities are bottomless. We  literally carry the home, raise our children, take care of our ailing parents, support our siblings and the list goes on and on.

Like I mentioned, If you are single you’re likely not going to be getting chocolates or flowers I’m afraid. The good news though is that you can still have an enriching valentine’s day celebration. You can do fun activities that fill your cup to honour the love of your life; yourself!

This year, why not try something out-of-the-ordinary and enjoy one of these unique Valentine’s experiences?

Fun ideas to celebrate Valentine’s Day in Gaborone

We have five fun ideas to celebrate valentine’s day in Gaborone even if you’re single, especially if you’re single.

  1. Si Spa has a wide array of luxurious beauty treatments at a reasonable cost. They offer waxing, facials, massages, manicures & pedicures as well as body scrubs. The best news is that you can do this alone or with your fellow single girlfriends for extra fun. The ambiance is great, the stuff is friendly and the location is not only central but accessible and stunning. The cherry on top is that Si Spa offers vouchers which gives you ample time to utilize it at your convenience.
  2. Yownn Yoga Breakfast at Ate@Design; this is a bespoke event that combines yoga, breakfast and a hangout, what’s not to love? If you have been wanting to experience yoga but have not been able to for whatever reason, this is a great event to do just that. You get to experience yoga in a fun and accessible way, on a Saturday morning when you’re not to rushed, with beautiful community of women who support each other on and off the mat. In addition, there is a nourishing breakfast in a local eatery that celebrates art and showcases local artists’ work as décor. The ambiance is to die for. You will leave filled refreshed, and nourished, it is a great place to meet and make new friends. This event is perfect to do your with girls, or solo. The Valentine’s themed Yownn Yoga Breakfast is scheduled for Saturday 11th February 2023, the ticket is P280 per person.
  3. White Label Fragrance Candle making class is back on the 11th of February 2023. You can expect to have a fun experience where you will be learning the basics of candle making, playing around with scents and colour. For this experience dress casually and come prepared immerse yourself in this therapeutic experience. The ticket is P400 for singles and P600 for couples, so why not bring your girl pals for this enriching experience?
  4. Farmer’s Market in Phakalane is another fun experience that you can do for valentine’s day. It takes place every Saturday morning at the Serbian Church behind Acassia mall. Entrance is free, and you call buy goodies such as coffee, baked goods, books, cheese, dairy products, biltong etc. There are shaded spots where you can hang out with your girls taking in the fresh air and people watching. It is a perfect place to meet new people. Pro tip: carry cash as they do not swipe.
  5. Valentine’s Dinner for two at Ate@Design; this is an exclusive event for just 15 couples so you will have to book early to avoid disappointments. Do remember though that a couple can be yourself and your girl pal, and why not? The menu is to die for and coupled with Ate@Design cool vibe we have no doubt you’ll have a wholesome day with your loved one. The ticket is P1000 for a three-course meal with specially selected wines.

Conclusion

Don’t let yet another Valentine’s Day pass you by just because you are single, grab one of our five fun ideas and celebrate the heck out of this lover’s day. Make sure to book early so that you don’t miss out on this beautiful experiences.

P.S. Yownn Yoga Breakfast tickets are still available, out theme this year is #beYownnValentine

 

Posted by Bonolo Phaladze Uncategorized
benefits of yoga

16 Benefits of Yoga for Overworked & Stressed Women Who Don’t Enjoy Working Out

Introduction

The benefits of yoga cannot be over-started, but before we get there, let’s face it: If you are a woman in your 30s and above you are stressed out.

We live in a world where everything is moving so fast. We’re always on the go, and there’s no time for ourselves.

We’re constantly stressed out about every little thing in life — from bills to relationships aka mjolo and even friendships (especially women in their 30s and above). It’s no wonder that so many people struggle with anxiety disorders (and other mental health issues) today!

Yoga is one of those things that can help us feel less stressed out and more relaxed overall, which is why I’m sharing with you some benefits of yoga specifically for working women who are not into the fitness lifestyle but still want something healthy to do.

Yoga offers time to yourself.

One of the greatest benefits of yoga is that it’s a great way to spend time alone. You can do it anywhere and at any time, so it doesn’t require you to leave the house or spend money on equipment. As a matter of fact we have free online yoga classes for your to try out if you’d like.

The physical practice of yoga is also beneficial for your overall health and wellness, especially if you have a busy schedule that doesn’t allow much time for exercise. Practicing yoga regularly will give you an opportunity to focus on yourself and what’s going on in your life right now–a much needed break from work.

Yoga is a moving meditation.

Yoga is a moving meditation. It’s an effective way to relax your body and mind, as well as help you focus on the present moment. The physical practice of yoga enables you to create space between yourself and stressful thoughts or emotions, so that they don’t overwhelm you anymore. It helps reduce stress levels by lowering cortisol (the stress hormone) in the body, which in turn reduces anxiety symptoms like irritability and insomnia.

Yoga also improves flexibility, strength and balance–all things we need for better health!

Yoga helps you feel less stressed.

Yoga helps you relax and feel less stressed, which is important for working women who may have a lot on their plate. When you’re stressed out, cortisol levels increase in your body. This hormone can lead to feeling tired as well as increased anxiety and depression–and we all know how hard it is for working women to get much-needed rest when they’re constantly thinking about work! As already mentioned, yoga reduces cortisol levels in the body thus improving sleep quality, mood and overall well being. Yoga studios such as Yownn Yoga offer free yoga classes online and paid in-person classes as well as yoga events to get you acquainted to yoga in a fun and accessible way

You can do yoga anywhere.

Yoga is a great way to improve your health and de-stress. You can do yoga anywhere, from home or in a studio, to at work or on the train or bus. The best part is that it’s free!

Yoga is an ancient practice that has been proven effective in helping people achieve better physical and mental health. It helps reduce stress, lower blood pressure and cholesterol levels as well as improve sleep quality among other things.

It’s safe for your body.

Yoga is the perfect exercise for people of all ages and fitness levels. It can be done by anyone, regardless of injury or health condition. If you’re feeling sore from a long day at work, yoga will help you relax and ease your muscles into shape.

If you’ve injured yourself recently or have an existing health condition that makes it difficult to move around freely, yoga is still safe for you–the poses don’t require any jumping or heavy lifting (though some may require balance), so even if your joints aren’t as strong as they used to be, there’s no reason why they shouldn’t be able to handle these simple movements.

Yoga is great for improving posture.

Another of the benefits of yoga is that it helps you to improve your overall health and wellness, but did you know that it can also help reduce neck pain? By strengthening the muscles in your upper back and shoulders, yoga can help improve the alignment of your spine–which means less stress on those areas! In addition to improving posture, yoga also improves breathing by engaging both sides of the diaphragm (the muscle located between chest cavity and abdominal cavity) which allows more air into our lungs. Improving breathing techniques will allow you to feel more energized throughout the day while also reducing cravings for sugar or caffeine because they make us feel alert!

When you practice yoga, you get to move in a safe way that helps you feel good and reduces stress

When you practice yoga, you get to move in a safe way that helps you feel good and reduces stress. Yoga is a moving meditation. It’s also one of the best ways to relieve stress because it allows you time for yourself and takes away from the busyness of everyday life. You can do yoga anywhere–at home or at work–and it won’t disrupt your schedule or take up too much time if done correctly (which we’ll talk about in an upcoming post).

Yoga does not require any equipment other than what comes naturally: breath, body weight and gravity! So there’s no need for expensive gym memberships or fancy equipment; just get down on all fours or sit cross-legged on the floor with a blanket underneath if needed (I recommend this!).

helps you manage your stress

Yoga reduces stress levels by releasing endorphins (natural chemicals produced by our bodies) that make us feel happy when we’re stressed out about work deadlines coming up fast. This leads me into another benefit of incorporating some form of exercise into my daily routine: better mood management! Yoga has sustained me during my most turbulent career year where I started a new role smack in the middle of an MSc. What could have been a highly stressful time became transformational thanks to my ability to keep my cool during intense situations.

increases breathing

Breathing is a must in yoga. It’s how you stay present and focused, which is something that can be hard to do when you’re working. Breathe deeply and slowly and focus on the sensation of air entering your body and leaving it again. This will help calm your mind, making it easier for you to concentrate on what’s happening right now without worrying about what might happen later or even tomorrow morning!

reduces cravings

Another benefit of yoga is that it can help you reduce cravings and eat less. Yoga has been shown to increase fullness, which means that you’ll feel more satisfied after eating a meal or snack. This helps you eat healthier because it keeps you from overindulging in junk food, which can lead to weight gain and other health problems like diabetes or heart disease over time.

improves mood

Yoga is a great way to improve your mood. Yoga helps you feel less stressed and more relaxed, which can help with sleep problems, depression and anxiety.

A study published in the Journal of Health Psychology found that people who practiced yoga regularly had lower levels of depression and anxiety compared with non-practitioners. Another study found that women who participated in a 12-week yoga program experienced significant improvements in mood compared with those who did not practice yoga during this time period (J Altern Complement Med 2012;18(5):517-523).

improves digestion

Yoga is known to improve digestion and bowel movements. It helps with acid reflux and bloating, too. When we’re stressed out or tired, our bodies produce more cortisol–a hormone that can slow down the digestive system. Yoga can help regulate your cortisol levels so that you’ll feel less stress in general, which will also help keep your digestion on track!

strengthens your immune system

Yoga is a mental and physical activity which helps you strengthen your immune system. By practicing yoga, you will be able to increase your flexibility, strength and endurance.

If you’re not into the fitness lifestyle but want to improve your health, then yoga is the best way for you! It can help you feel more energized throughout the day because it promotes relaxation through breathing exercises.

better sleep

Yoga can help you sleep better. If you’re stressed or anxious, yoga will help relieve those feelings. Stress and anxiety are both known to affect our ability to fall asleep at night and stay asleep throughout the night. The relaxation that comes from practicing yoga helps calm your mind and body so that you can relax more easily when it’s time for bedtime. Yoga also improves circulation, which contributes to deeper sleep by helping oxygen reach every cell in your body (including those in your brain).

You can be a busy working woman and still incorporate yoga in your daily life

You can be a busy working woman and still incorporate yoga in your daily life.

It’s not about finding time, it’s about making time for yourself. Yoga is an excellent way to relax and unwind after a long day at work, but it can also help you stay focused on tasks that require concentration or attention to detail. Studies have shown that people who practice yoga regularly tend to score higher on tests measuring their ability to concentrate than those who don’t perform any kind of meditation or mindfulness exercises at all!

Yoga isn’t just for “health nuts and hippies” yoga can help you keep your sanity even when you have a crazy work schedule or a stressful life

Yoga isn’t just for “health nuts and hippies.” It can help you keep your sanity even when you have a crazy work schedule or a stressful life.

As a working woman, I know how difficult it is to find time to exercise and stay fit during the week. Yoga is an amazing way to get in shape without putting pressure on yourself (or spending money). You don’t need fancy equipment or a gym membership; all you need is some floor space and some imagination!

Conclusion

We hope that this article has helped you understand how yoga can benefit your life as a working woman. If you’re still not convinced that yoga is worth trying, we encourage you to give it one more chance! The benefits are many and varied, so there’s no reason why anyone should not be able to find something they like about it. The important thing is that whatever kind of practice feels right for you–whether it involves moving slowly through poses or sitting quietly with eyes closed–make sure that it makes sense given your busy schedule.

P.S. We have Yownn Yoga Breakfast in partnership with Ate@Design coming up on the 28th of January 2023, the event’s theme is yoga, eat and hangout. It is a perfect way to experience yoga as a first timer, you can bring a friend or come alone and meet new people. You can sign up by clicking on this link.

Posted by Bonolo Phaladze Uncategorized

7 Energizing Yoga Poses To Lift Your Spirits

The benefits of yoga

Some people drink coffee first thing in the morning, I practice yoga ~ Nolsy Nols

Did you know that yoga increases ‘prana’ or life force energy in the body by removing blockages along the spinal cord and smoothening the energy flow?

While yoga is well known for calming and relaxing the mind, certain yoga poses can help you feel more awake and energized. Backbends especially are great energy boosters, they increase flexibility in your spine, stretch your chest, and give you a surge of energy which can significantly enhance your productivity and self-confidence.

Yoga poses in general emphasize opening and lifting of the chest and stimulate the vagus nerve. They are not associated with competition or dominance but they are likely to increase physical energy and subjective sense of energy and empowerment.

Back to backbends, I never start my day without a back bend, and I can promise you, no matter how dark my mood is, backbends always come through to lift my spirits. Infact, some days all I do is a gentle backbend and a spinal twist, for me that’s the beauty of yoga. As Yogawithzaz recently put it, your yoga practice doesn’t have to be like everyone else’s. It’s much like ordering a meal, you might choose to add hot sauce, spicy mustard, cooling raita, or take it as it comes. You might choose to have second helpings, or to leave bits on the side of the plate that aren’t to your taste. You might devour it in haste, or pause between mouthfuls. 

Sometimes you want a light snack, or a light meal, in other instances you might feel like a whole feast, you chose, you decide, it’s basically your meal to do with as you please, so does yoga, you choose what works for you at that specific moment. Every practice is different, every day is different, but there’s certainly a portion to to feed your soul everyday.

We’ve put together a list of energizing yoga poses below to try at home to get an instant energy boost, or maybe try our short slow energizing yoga flow for beginners. This flow is designed to stretch your body and open your heart to start the day on a natural high. Try it and let us know how in the comments, if you like it, please subscribe to our YouTube channel so that you never miss free yoga classes. 

7 energizing yoga aposes for you to try out.

1. Low Cobra (Ardha Bhujangasana)

Low cobra is a gentle and accessible back bend, it helps to strengthen your back muscles and is great as a warm up. Low cobra is accessible to most and can be modified to your preferred intensity. 

2. Full Cobra (Bhujangasana)

Full cobra is the deeper, more intense variation of low cobra, it also helps to strengthen your back muscles and in addition to that stretches your front body as well. This yoga asana requires caution and should be practiced with guidance. 

3. Upward Facing Dog (Urdhva Mukha Svanasana)

Upward facing dog looks much like a full cobra pose, except your knee caps are lifted elevating your lower body from the ground, it requires a lot more strength and skill than full cobra, the benefits are however the same, with the addition of strength building.

4. Low Lunge with An Arch (Anjaneyasana)

Low lunge with an arch has several touch points. This yoga posture is great for your hips and quats, it helps to release tension from your hips and the arch opens your chest to allow in sunshine for that energy boost.

5. Fish Pose (Matsyasana)

Fish pose is a supine backbend and unlike the other backbends, you do fish pose lying on your back. It improves flexibility in the upper spine and opens the chest, shoulders and throat. Fish pose is a great energy booster, it also strengthens the neck muscles. It requires, experience and skill, it should be practiced with caution and guidance from an experienced yoga teacher.

6. Bow Pose (Dhanurasana)

Bow pose is a deep back bend that stretches your entire front body and strengthens your back muscles. It is a great one to practice if you’re constantly hunched over your computer, it’s great for improving your posture and opens up your shoulders and upper back.

7. Camel Pose (Ustrasana)

Camel posture is quite an intense asana that stretches your entire front body and strengthens your back muscles. It requires that your body be warm as in a deeper backbend. To practice camel pose make sure that you have sufficiently warmed up to avoid injury.

Conclusion

The practice of yoga has many benefits, what is even more special about yoga in my opinion is that you work with what you already have. I like that it is relatively cheap, with lots of options online to try at home. 

Yownn yoga offers classes online and in person, we offer both studio classes and private at-home classes for your convenience. We’re introducing Yownn Hangouts to give you that sense of community so that your yoga practice is no longer a lonely affair. 

P.S. Feel free to share this with your community!

 

 

Posted by Karabo Mpai Uncategorized

Know These Beginner Yoga Poses for Women

Yoga is the ultimate way to regain your health naturally. There is no lifting weights or going through an intensive workout regime. Here is a list of poses practiced during the sessions of beginner yoga for women:

Beginner yoga poses for women

  1. Mountain pose

Stand straight and push down the earth with your toes. Lift your kneecaps with the internal muscles of your thighs and quadriceps. Lift your diaphragm to draw in the belly a little. Your shoulder blades will come closer to each other. Maintain the pose for at least 5 breaths.

  1. Downward facing dog

This simple beginner yoga pose for women resembles a cat or dog stretching. Put your body weight on your palms and feet soles. Lift your hip to make a triangular shape with your entire body. Keep your triceps and hamstrings tight and hold the position for at least 5 breaths.

  1. Plank

Keep your body straight and pull up your upper portion with the help of your arms. Your body will make an angle with the horizontal plane. Maintain a straight line with your head, neck, back, and legs. Hold this position for at least 8 breaths.

  1. Tree pose

Stand tall and do a ‘namaskar pose by putting one leg on the tight of the other leg. Stand on one leg and maintain the pose for at least 8 breaths. This is also a pose for beginner yoga for women.

  1. Seated bend forward

Sit down with your legs parallel to each other. Slowly bend your back and put your forearms beside the legs parallel to each other. Stoop down without lifting your legs and bring your head closer to the knees. Hold it for a while.

These are the prime poses taught online in beginner yoga for women sessions. Learn these poses from the best gurus online today, and start your fitness journey!

Posted by kevmaika Uncategorized

5 Yoga Poses to Gain Flexibility and Balance!

Flexibility has become a key component of physical fitness, and nothing helps you better than yoga if you want to attain the same. A flexible body can perform other exercises well. Flexibility makes your body quick and mobile and also gives you immense strength. Yoga for flexibility and balance has become a new cool. You can learn yoga to maintain flexibility in your body in the long run!

Increased flexibility also releases muscle tension, alleviates insomnia, reduces stress, and increases your sense of well-being. We have listed the five best poses of yoga for flexibility and balance that you can perform daily:

  1. Half Splits Pose:

This pose targets your hamstrings and reduces muscle tension. You can start with a tabletop position and plant your right foot between palms. Straighten your right legs while sending your hips back. Keep your hips lifted and stacked above the left knee. Flex your right toes back toward your face. Hold the pose for five breaths and then switch to the other side.

  1. Lizard Pose:

It is one of the best poses of yoga for flexibility and balance. Start with a tabletop position, setting up your right foot outside your right hand. Place your palms inside your right foot and extend the left leg behind. Stay on the palms while keeping the chest lifted. Hold the pose for five breaths. Switch to the other side. 

  1. Head to Knee:

Sit on a yoga mat and extend your right leg forth. Bend the left knee outside and press your left foot into your inner thigh. Breathe in and out while raising arms overhead. Bend at your hips and fold forward on the right leg. Hold on to the outstretched foot and breathe for one minute. Repeat.

  1. Cat-Cow:

Place your legs and hands on the floor as if you are in the position that of a cow. Balance your body and breathe in a while, letting your belly drop on the floor. Keep the tailbone, chin, and chest rose while moving your belly downward. Breathe out. Continue for a minute.

  1. Bow Pose:

Lie facing down and place arms alongside your body. Bend knees such that your feet float up. Hold ankles with your hands. Lift your chest and shoulders from the floor such that your face is put forward. Take long breaths and hold the pose. Repeat.

We are sure that Yoga poses for flexibility and balance will help you attain extreme fitness and flexibility. Try now!

Posted by kevmaika Uncategorized
live yoga classes online

How to Find Effective Online Yoga Courses

This digital era has made everything so convenient that we can avail almost anything sitting at home. From education to training, all can be done via online support! Learning and practicing Yoga online has become more popular than attending physical classes. Connecting with a registered yoga practitioner and learning how to get the poses right has never been so easy. Below mentioned are few points to help you  find the best online yoga courses and get certified.

How to find the right yoga course?

If you are a yoga enthusiast, here is what you need to do to find the right course:

  1. Find your level

Check your level first. Find out whether you have to start fresh from a beginner level or you can go for an intermediate training session. If you are new to this, you can start from scratch. If you have the basic knowledge, you can start from the level that comes after your achievement. It will help you find out the right online yoga courses.

  1. Search online and seek information

Get to know the courses offered by the online portals. Find out the certifications of the mentors conducting such courses. Get in touch with the course executive to gain more information related to fees and certification. Check the flexibility level of the courses conducted so that you can attend them at your convenience. Aim at adding the best facilities in exchange for the course fee and time you will invest in  the online yoga courses.

  1. Check development

Make sure you can develop your yoga skills from one level to the other. Join an online yoga training agency that caters to all levels so that you do not have to seek other service providers for completing those levels.

This is how you can find and choose the best online yoga courses.

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How to Find the Best Yoga Classes in Gaborone?

One of the best ways to keep yourself physically, mentally, and spiritually fit is by performing Yoga. Yoga is the best exercise that makes you energetic, flexible, and extremely fit. Yoga also conditions your mind and spirit, hence keeping you happy and positive.

You can perform Yoga early in the morning and prepare yourself positively for the entire day ahead. You don’t have to worry if you don’t know how to do yoga; you can join Yoga in Gaborone classes and learn from the best instructor!

Finding the best classes of yoga in Gaborone is no rocket science anymore. Here are some quick tips to consider to enroll in the best classes of learning yoga:

  1. First of all, it is important to understand your goal. What do you want to accomplish by learning Yoga? Ask yourself this question, and then decide on enrolling in the yoga in Gaborone classes. There are many purposes of performing yoga – losing weight, improving flexibility, building muscles, and relieving stress. Some people also look forward to doing a certification course in Yoga for their future career.
  1. Next, it is essential to know about the instructors of the institution you are enrolling at. If you are enrolling in yoga in Gaborone class offline, walk in the studio. Check all the facilities. Have a word with the instructor and tell them your purpose for learning yoga. Ask them to explain the protocol of the class so that you may make a fine choice.
  1. While having a word with the yoga instructors, do not forget to ask about their certifications. Always learn yoga from a certified yoga instructor or a registered yoga institution. Different types of training are given to these instructors at beginner, intermediate, and expert levels. Do not settle down at beginner. Any wrong training in yoga may end up affecting your physical and mental health.
  1. Last but not least, see if the Yoga instructor can carry out the yoga sessions online. The current Covid situation has convinced many people to organize their classes and workshop online. By opting for online classes, you can learn yoga within the comfort of your home.

You can look for the best yoga in Gaborone classes by searching for them online and offline. Start your hunt today!

Posted by kevmaika Uncategorized