Tag Archives: back exercise

a richer experience

The difficulties you experience in the first few classes of yoga does give way to a greater ease. The body quickly adapts to its circumstances. Each class has its own achievements at its own pace

There’s a big difference between doing the occasion yoga class, and a yoga practice. This is my second year of doing yoga consistently once a week.Yet there’s a significant improvement in achieving the postures and in my enjoyment of the experience. My body is getting it far more.
Don’t worry about how bad or good you are. You can enjoy and benefit from it at any level.
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Meet Niki Ainslie

Niki teaches the art of living in the moment. She’s our hot yoga instructor Tuesday nights at Panacea. You won’t be able to get enough of her.

In Thailand, she completed her teacher training in Hatha yoga at Pran Yoga College. Her yoga practice has taken her around the world.

Niki’s classes are physically challenging while offering a place to connect mind and breath for deep relaxation and clarity.

Her distinctive style appeals to both the newcomer and experienced practitioner. She lures you in with a pleasurable stretch before pushing it to another level. And yet another.

Our intimate environment is not only conducive to the serious work of yoga, but fosters a genuinely fun, friendly and non-pretentious atmosphere.

Weight loss, flexibility, core strength, stress relief, anti aging and improved immunity – the benefits of yoga, and especially hot yoga go on and on, and have been well documented for thousands of years. You haven’t experienced yoga until you’ve experienced hot yoga.

You leave lighter.

Book today! – Our next class is Tuesday Septemeber 21st.

Your first class is free!

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Hot Yoga starting September 21

Back by popular demand, the newly renovated Panacea is re-starting Hot Yoga Classes on Tuesday, September 21, 7:30 p.m.

Our new setting features a gorgeous bamboo hardwood floor that looks good enough to eat, and a larger space.

Afterwards, join us to hydrate with complimentary herbal ice tea and a cornucopia of chilled fruit.

To celebrate our re-opening, the first class is free for newcomers.

Click here to register online.

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Putting an End to Back Problems

Most people who suffer from back problems don’t have to. The trick to getting miraculous results is not in the stretching. Although stretching is part of the process along with light cardio to heat up the lower lumbar. The fact is (and it’s a shame not to know this), strength training is what’s most effective. The solution is in building the muscles around the injury.

You may not be able to work the damaged area (or do anything at all) for a day or two or three after the injury. But then therapy is necessary. You can rid yourself of the stiffness and bring relief to chronic back problems (slipped disc, spinal fusion, sciatic) by adding the following quick-to-do exercises to your daily routine.

Super-set crunches with Super-mans. Roll onto your stomach. Raise arms above your head like you’re flying through the air. Lift up your limbs off the floor. Hyper-extend so that only your pelvis is touching the mat. Hold for 30 seconds. Down for 15 seconds. Do 6 sets before going back to your crunches. Do 3 more rounds of 6 set of Super-mans.

Another one. You need a Bosu Ball (one of those 1/2 ball thingies that are flat on one side). Put your pelvis on the Bosu Ball. Have someone hold your feet. Hyper-extend for 30, 50, or 100 reps with hands on chest. Times 3. Now back to your crunches.

One more option. Some of you may know the slanted upright bench just inside System’s in the corner to the left of the cardio area. I call it the Hangover Bench because you hang over it. You may do your obliques on it. Put your pelvis on the pads. Bench over, go down as deep as your back can safely handle, come back up and hyper-extend slightly. Hyper-extend your butt off.

Or, better still, you can hire me. And I’ll show you how.

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