Elevation Yoga and Wellness
and Elevation 2
Why Infrared Heat?
February 19, 2018
UNLIKE MOST HOT YOGA STUDIOS IN TOWN - ELEVATION YOGA AND WELLNESS CENTER USES INFRARED HEATERS IN ALL OF THEIR HOT CLASSES!
WHY INFRARED HEAT!?
Our heaters produce far infrared heat, which is light we can’t see, but can feel as heat. All warm blooded animals, including humans, generate this type of heat naturally to warm themselves, and more than half of the sun’s heat is infrared as well. Infrared heat warms us without warming the air around us and penetrates our bodies, rather than only heating the skin
Heaters directly warm the muscles allowing for greater flexibility & range of motion.
Infrared heat opens up the capillaries, which oxygenates the organs and lowers blood pressure.
Infrared heat causes water molecules in the body to vibrate, which wrings out the organs and creates a detoxifying sweat.
When the body absorbs infrared heat, its natural cooling system kicks in, which burns calories and promotes weight loss. Infrared can re-balance metabolism directly speeding up the rate calories are burned even after a session. As organic acids are purged your fasting insulin levels may drop toward normal, this can assist with stopping your body from being pushed to store carbs as fat. Fat becomes water-soluble at a body temperature of approximately 100.5 degrees F and can “melt” by breaking up into smaller particles, which can then be purged from the body through infrared induced sweating
Infrared heat directly penetrates tissue, muscles and joints, allowing them to heal and regenerate. Clinical research has established that an infrared treatment such as a hot yoga session can increase blood flow from 5-7 quarts/minute to as much as 13 quarts/minute. Therefore during a session there can be a substantial amount of nutrient and oxygen rich blood flowing which can help heal the body and relieve pain. Infrared is also known to act directly on irritated nerve endings. A 2008 study found that chronic pain patients experienced nearly a 70% reduction in pain levels after the first infrared session.
Come experience the difference that our heaters make to your hot yoga practice!
What is a Foot Detox?
April 16, 2018
What’s the point of a foot detox?
Foot detoxes are becoming more and more popular as a way to rid the body of any harmful toxins. Potential toxins can range from impurities in the air, to chemicals in your home and beauty products. Ionic Foot Bath Detoxification removes harmful toxins and cellular wastes. Through the process of osmosis, oppositely charged particles like toxins are neutralized and eliminated from the body. The neutralized toxins are removed through the 2,000 sweat glands of the feet and are released into the water. This aids in weight loss, as the body rids itself of chemical wastes like fatty acids and subcutaneous fat that slow down metabolism and inhibit proper digestion.
Other ailments Ionic Foot Bath Detoxification can help with:
• Lack of Focus
• Improved Complexion
• Pain Management
• Mood Swings
• Back Pain
• Chronic Fatigue
• Low Energy Levels
• Swollen Joints
These 30 minute sessions are quite amazing if you ask us! For a complete detoxification 15 sessions are recommended!
What is Reiki?
August 14, 2018
The word Reiki is made of two Japanese words - Rei which means "God's Wisdom or the Higher Power" and Ki which is "life force energy". So Reiki is actually "spiritually guided life force energy."
Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy. Reiki brings a beautiful state of peace and joy in the body, mind and spirit. It helps remove blockages and restore your physical and emotional well being. If you are suffering from grief or just feeling stagnant this can help.
Reiki has also been thought of as a massage for the soul. It is very relaxing. Reiki mainly focuses on the subtler levels of being such as emotional and spiritual aspects, it can bring deep balance to the physical body.
What is Buti Yoga?
October 21, 2018
The classes are set to high energy playlists that include hip hop, EDM and tribal music. The format has a focus on core strength building and utilizes the Buti Yoga trademarked method of Spiral Structure Technique, which uses spinal movement to tone the core.
This dynamic flow will have your heart pounding and you soul singing. Buti Yoga has a strong emphasis on creating a tribe like community. Therefore, you will be greeted with nothing but love and encouragement.
You are safe here to release your inner warrior. Leave it all on the mat and sweat with intention.
What is Yin Yoga?
January 9, 2019
Yin yoga works on the yin tissues - also known as the connective tissues. Connective tissue responds best to a slow, steady load which is why we hold the poses for longer. If you gently stretch connective tissue by holding a yin pose for a long time in this way, the body will respond by making it a little longer and stronger - which is exactly what you want. Remember, the principle of exercise is to stress the tissue so the body will respond by strengthening it. But not to worry if holding poses for an extended period seem daunting, we do this with the help of gravity, props, and our breath, so you will leave feeling class relaxed and rejuvenated!
Different Yin yoga poses stimulate and remove blockages in the myofascial meridians in the body. This has the effect of balancing the body’s internal organs and systems. Yin yoga requires the muscles to relax around the connective tissue in order to get a stretch, so not all yoga poses can be done safely or effectively when practising Yin style. Thus Yin asanas have different names when practised in a Yin style.
Try adding in a Yin yoga class to your routine to see how slowing down can have an amazing effect on your overall well being!
Benefits of Practicing Yoga!
February 23, 2019
Practicing yoga has physical, emotional and even spiritual paybacks many under estimate. Studies have been conducted on the exact benefits of practicing yoga, and just like everything in life, the specific highlights vary from person to person.
In addition to the most obvious gain of flexibility while practicing yoga, some of the other common benefits yoga provides, according to the Yoga Journal, are gaining muscle strength, protecting your spine and posture, enjoying deeper sleep and providing relaxation from everyday stress.
On an emotional and spiritual level- for many people, yoga provides an environment that one can sense a feeling of community, come to surrender, or just enjoy a great place one can go while feeling love and support.
Yoga is a practice; a practice of self-build, a practice of being present and a practice of listening to your body. When fully tuned into your yoga mat, one fully receives the highest benefits from the practice. While tempting, we should strive to not compare our practice with others.
There are many types, levels and styles of yoga and there is always something offered for everyone. The benefits are endless, come experience it for yourself! Yoga has changed and bettered many people’s lives with its countless benefits that it offers.
One of the best things about yoga, I have found, is that one can truly start their practice at any level of fitness, any level of commitment, and at any age and still receive benefits. Everyone has their starting point and the best way to get started is to simply show up to a class.
I have played sports my entire life and I attribute the physical and emotional betterment of my life to yoga. I feel in tune with my body and feel stronger with each practice. As a full-time student, I have found yoga to be my perfect outlet for stress and plan to keep my yoga practice in tact for years to come.
The Types of Yoga
March 1, 2019
The reasons people choose to practice yoga can be vast and personal. One of my favorite things about yoga is that it does not have to be practiced the same; everyone can find what style works for them.
According to DOYOUYOGA the most four popular types of yoga are: Ashtanga, Bikram/hot yoga, Hatha, and Kundalini. Ashtanga is made up of six different sequences and is known to be more of a challenging, structural and demanding practice of yoga. It is said to purify the body as well as the mind with quick, powerful and purposeful movements. If you love a challenge and structure in your practice, then Ashtanga is the practice for you!
Bikram and hot yoga are both practiced in ideally heated rooms up to 35–42 °C (95–108 °F) with a humidity of 40% making you very sweaty. Bikram yoga is known as the original hot yoga that is based on 26 different postures and two different breathwork patterns. Hot yoga is known to be less rigid containing many different postures and more variability in classes. All Bikram yoga is hot yoga, but not all hot yoga is Bikram yoga.
Hatha yoga is likely to be a slower paced class that contains stretches and breathing exercises. This style of class has a stronger focus on holding poses and breathing, which is a great way to relieve stress. If you’re wanting a practice where you can combine yoga and meditation, this could be a great choice.
Lastly, Kundalini yoga is known to be an older form of yoga and focuses on both the poses and breathing. The sequences in this practice are quick and repetitive making this practice one of higher intensity. Kundalini yoga is just as much a spiritual practice as it is a physical one, a great transformative practice.
These are just a few of the most common types of yoga being practiced and there are many more different types being taught and offered across the world. Yoga is a practice for everyone.
March 8, 2019
Have you ever wondered what meditation is or considered adding it to your life?
Meditating is the action or practice of meditation; it is a process to train the mind to focus and redirect one’s thoughts. Meditating is said to heighten awareness of yourself and your surroundings.
When one thinks of meditation, it is likely that an image of someone sitting with their legs crossed, eyes closed, thumbs and middle fingers touching all while remaining still and quiet for long periods of time would come to mind. While that option is still viable, it’s not the only way.
Healthline talks briefly about 12 different health benefits received from meditation. Stress relief is the most common and major benefit of practicing meditation, but it is not the only one. Possibly a surprising benefit that goes hand in hand with stress relief is anxiety control. One study that contained 18 volunteers had participated in an 8-week meditation program and most of the volunteers had reported lower levels of anxiety as well as lessened symptoms of anxiety disorders like: social anxiety, obsessive-compulsive behaviors, panic attacks, and even phobias. Meditation also helps to decrease anxiety associated with high-pressure jobs and work environments.
Another popular benefit of practicing meditation is improved sleep. A numerous amount of people, almost half the population, will struggle with insomnia at some point during their lives. A sleep study was conducted and was shown that the group of volunteers that had practiced meditation had slept for longer periods of time as well as falling asleep quicker than those volunteers that had not practiced meditation. One reasoning behind the idea of receiving better sleep is that mediation helps to control racing thoughts at night, which may lead to insomnia and helps to relax your body.
Meditation is becoming a sought-after vehicle to center our stressful and over-scheduled lives with real benefits
How Do You Meditate
March 15, 2019
Last week I talked about some great benefits one can receive when practicing meditation.
This week I’d like to focus on how to meditate and how to get started.
Meditation is all about being mindful of the breath, of the mind and how to return to this mindful-ness when our attention and focus get diverted.
MINDFUL Healthy Mind, Healthy Life suggests that there are eight easy steps to follow as you get started. First, get comfortable and ready to be still for a couple of minutes. Set a time limit, sit and bring your attention to your own natural inhale and exhale. During this time try to keep all your attention on your breath; where do you feel your breath? Your lungs? Your belly? Try to follow and focus on your breath for two minutes. If you start to feel your mind wander off, be kind to yourself and just gently bring your attention back onto your natural rhythm of inhale and exhale.
MINDFUL says that when we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose, without judgement.
We all come across distractions and interruptions, and the best way to remain in the moment is to continue practicing meditation and allow ourselves a time-out in order to focus on something we fully choose to focus on.
Meditation is something that is not achieved immediately and improves the more it is practiced, just like with anything else. Meditation is great for many reasons, but one of the best things about meditation is the ability for it to be practiced anywhere. Just take a seat, set a time limit if wanted, focus on your breath, and let the world melt away.
The Power of Hydration
March 23, 2019
Everyone knows staying hydrated is important and vital for a healthy lifestyle. Drinking water provides countless benefits and makes up more than half of each of us! Water is so important that people cannot go more than four days or so without it- it is a true necessity.
People are always looking for quick tips to get healthy, but the truth is, there is no quick fix to get healthy. Living healthy is a lifestyle and there are a few simple things that can be done to start you on the road to a better health. One of the easiest ways is to drink water.
There are many different opinions on how much water someone should drink a day, but most studies agree that drinking anywhere from half an ounce to an ounce of water per body pound they weigh is the right target amount. That may vary, of course, with factors such as exercise frequency and how much one drinks soda, coffee, or alcohol.
Drinking this amount of water may seem like an overwhelming amount for someone who does not drink water on a regular basis. I recommend starting small. Instead of going for a cup of coffee in the morning grab a bottle of water or swap out a soda for water.
Personally, I have found that when I carry a water bottle around with me to school or work I tend to drink more water than if I don’t carry it with me. Having a water bottle in my hand is a constant reminder to drink water.
Another way to get more water into your system is to eat your water. Foods like watermelon, tomatoes, strawberries, and cucumbers are over 90% water and such an easy way to put water into your system.
CLEAN talks further about the importance of water and some of the amazing benefits it provides like: ease with digestion, resilient skin, and a great detoxifier for primary detox organs. I challenge you to drink only water for a week and you will see for yourself the amazing results.
Have you ever wondered what you should eat before or after a work- out?
March 31, 2019
According to MedicalNewsToday, choosing what to eat before and after a work-out is dependent upon what a person’s physical goals are.
If building muscle is your goal, then eating foods that are high in protein would be a wise choice. Some foods that are rich in protein are: fish, poultry, beans, and eggs. In addition, eating something full of protein before a workout can provide you with better stamina and overall work-out performance.
If someone is going to be participating in a cardiovascular activity or resistance training, then eating foods that contain carbohydrates could be a good choice. There are, however, two categories of carbohydrates that you need to be aware of: simple and complex.
Simple carbs are quick sources of energy, but they do not usually supply any other nutrients or fiber. Simple carbs are an immediate source of energy that burn off quicker than complex carbs. One example of a simple carb is white bread.
Complex carbs are made up of sugars that are linked together chemically to form long chains. These are called starches. Complex carbs have starch and fiber and have a much slower source of energy that is used for a longer period of time. One example is brown rice.
Collectively, people tend to agree that it is better to eat meals high in protein or carbohydrates than it is to eat meals high in fat. Fat is digested slower and won’t be digested in time for the workout. Some healthy fats that should still be incorporated into someone’s diet are: avocados, nuts, and olive oil.
There are many different options and many different ideas on what someone should eat before and after a workout, but ultimately it is dependent upon you and what is the best suit for your body for optimal performance and goals.
The Importance of Self-Care, an imperative aspect of stress management
April 7, 2019
Have you ever reached the end of your week and felt like you’ve reached the end of your rope? Are you feeling exhausted, over-committed, stressed to the max or just plain under-whelmed with life? Self-Care could be the answer you didn’t know you were looking for.
According to Very-Well-Mind, self-care benefits your life through stress management, physical health, mental health, emotional health and allows you to be a better care giver. By giving yourself time to connect with your own thoughts and feelings, it centers you in a way that recharges and rejuvenates you. We often sacrifice so much of ourselves without even realizing it. That can look as simple as sacrificing sleep to complete a project for school, or sacrificing time with our families or loved ones to get ahead at work.
When one does not allow time for self-care, there is a greater danger of developing deep levels of resentment, low self-esteem, and feelings of unhappiness. Finding something that allows a feeling of peace and happiness is imperative and it will look different for everyone. For some, it might be found by playing with their animals, for others it might be a long exhilarating hike in the mountains.
Very-Well-Mind suggests some self-care strategies are: taking a bubble bath, deep condition your hair, deep-clean your pores, care for your feet, nourish your skin, tend to your nails, and get a message. In addition, self-care comes in many forms, not just bubble baths and face masks. It could also be achieved by going to sleep an hour earlier than normal, or just taking that coveted hour for yourself.
We all know that consuming a healthy diet, getting regular exercise, and being sure you get enough sleep are all important for long-term health and stress management. These are significant forms of self-care, but don’t forget to pamper yourself with some of the recommended ways listed above.
Why you should be stretching more
April 14, 2019
Stretching should be incorporated into everybody’s life and done frequently to get the best results such as: lowered stress, reduced pain, greater flexibility, and a reduced risk of injury. Just like with everything fitness there is not one specific rule or guideline to follow for everyone: how much to stretch and what exercises to do depend on the certain individual. The amount of stretching is dependent on your activity level, the more active someone is the more stretching should be done. However, it is recommended that everyone should at least be stretching major muscle groups two times a week. By stretching frequently, it keeps your body flexible and loose, which is particularly important as everyone begins to age. Stretching can also help release pain that may be acquired throughout the day such as back pain from sitting at a desk or even just helping to improve posture. Stretching should not just be jumped into right before a workout or after a day of work. If someone were to stretch without the muscles being warmed this could lead to injury, which is pretty ironic since stretching is done to prevent injury and stay healthy. The best time to stretch is when you have warm muscles. According to NHS the best stretches before a workout are dynamic stretches, which could be thought of gentle repetitive moving stretches like walking lunges or arm circles. Static stretches are when one holds a pose or posture for about 30 seconds or longer and these are done when the muscles are warm so either after the dynamic warmup or even after a workout. Dynamic stretching is a gentle way to warm up the body and many muscle groups at once where static stretches tend to isolate certain muscles. Stretching will help to improve flexibility, but the main key to stretching is consistency. Incorporate stretches into your weekly or even daily routine and you will start to see results and feel better physically.
April 24, 2019
Last week I wrote about stretching and how beneficial it can be when consistently implemented into someone’s life. This week I want to address some common myths about stretching and shed some light on the actualities.
Prevention magazine names 7 of the most common myths about stretching:
Myth 1: Always stretch before your work-out. This myth is interesting because although it is true, stretching should be done while warming up your muscles. It is much safer to do dynamic stretches before a workout than static stretches because if your muscles are not warm you are much more likely to pull a muscle.
Myth 2: Everyone should do the same stretches. Stretching should be different for everyone. Not every single person has the same body or the same goals and because of this deviance, stretching routines should vary from person to person as well.
Myth 3: Stretching will keep you from getting injured. Stretching does not guarantee someone will not get injured it just decreases your chances of getting injured if done correctly.
Myth 4: Stretching increases your performance. Stretching itself does not increase your performance but it does loosen your body up, which makes it easier for you to perform better than if you were not to stretch.
Myth 5: If you stretched before or during your workout you do not have to stretch again after. Stretching after a workout is just as important as stretching before. Stretching will increase blood circulation and help reduce muscle soreness and fatigue allowing you to workout again sooner than if you were not to stretch after a workout.
Myth 6: There is no such thing as over-stretching. Stretching too much or even too intensely can cause an injury like a strained or pulled muscle. Stretching can be uncomfortable, but never painful.
Myth 7: Stretching and foam rolling are the same thing. Stretching is more associated with flexibility while foam rolling is more associated with deep tissue massage. They both have different benefits and if you have the time, both should be done.
Common Types of Crystals
May 1, 2019
Using crystals or gemstones during your practice of yoga or meditation can boost the power that these practices already hold. Crystals have been appreciated for not only their beauty but the healing powers that they possess. Yoga Basics describe crystals as “powerful symbols of our inner light” and gemstones as “representations of our hidden beauty.” There are many different types of crystals and gemstones that are used to enhance practices, but I will list 9 common and powerful options.
Crystal Quartz- Also known as clear quartz is used to assist clarity of mind, inner strength, as well as spiritual growth. This stone increases the energy of other stones and is also used to align the chakras.
Fluorite- This stone is known for its protective powers and is used to stimulate concentration, focus, and grounding. This stone also helps remove flustered and negative thoughts- making it a harmonizing and balancing stone as well.
Amethyst- This crystal is one of peace, stability, clarity, patience, and inner strength. It opens and triggers the crown chakra and cleanses the mind of negative thoughts- removing darkness and boosting inner peace.
Rose Quartz- This stone opens the heart chakra to many forms of love, which raises self-esteem, removes guilt, and balances emotions. It is known as a calming and soothing stone.
Citrine- This gemstone is connected with success, prosperity, abundance, joy, happiness, wisdom, and peace. This gem can inspire optimism and creativity.
Moonstone- This crystal, considered sacred in India, promotes sensitivity, intuition, and wisdom. It also stimulates peace, harmony, and confidence. The moonstone channels the energy of the moon to clear your mind and center your soul.
Hematite- Similar to fluorite, this is another protective stone, but hematite activates your root chakra to help you stay grounded. It can be used to soak up negative energy while reducing stress and worry, enhance confidence, and increase concentration.
Tiger’s eye- This gemstone initiates the solar plexus chakra, bringing power, strength, concentration, confidence, and courage to your practice. This gemstone is also known for having healing powers especially for the digestive system.
Black Tourmaline- This crystal is another protective stone that purifies your energy body by absorbing all negativity. This crystal boosts a positive attitude, physical healing, and releases anxiety.