Difficulty: 2/5
Benefits: Works your obliques, making it good for posture as it holds up the spine
Remember to: Have your lower back imprinted into the mat
For a challenge: Squeeze circle to work inner thighs as well
“Mat Pilates focuses on core strength and stability, as opposed to reformer Pilates which is great for the peripheral muscles. Paired together, they provide the perfect balance of muscle strengthening.”
Meet Grace McKee, our star Mat Pilates instructor.
The word ‘yoga’ means ‘union’, highlighting its holistic nature and focus on the connection between body, mind and spirit. Once you start to delve into the theory around yoga practice, you begin to realise that it goes far beyond trendy yoga studios and bendy Insta pics!
During my own training, our Master Yoga trainers all made a similar comment: that they would much rather teach someone who stays in child’s pose throughout the whole class and is tuning into their mind/body connection, compared to someone who is mindlessly pushing themselves through all the movements but focusing purely on the physical aspect.
The idea behind the physical practice of yoga is to tune into how the body is feeling and to practice mindfulness, connecting the physical practice with the mind. While there are certainly physical benefits to be gained, yoga can offer much more than this.
“I would love to try yoga but I’m not flexible enough” is one of the most common statements I hear from people who have little experience with the practice. “Noooo”, I insist whenever I hear this statement, “anyone can do yoga!”. It’s true, flexibility is something that can be improved through the practice of yoga, but it certainly isn’t a requirement to start practicing!
Anyone doing yoga correctly would know that this is a total misconception! There are so many different styles of yoga, and each style comes with different opportunities for self-improvement, both mentally and physically.
In saying this, don’t be put off and think it’s ‘too hard’ either. The beauty is that we can all go at a pace that suits us individually, and improve on certain challenges in our own time. Knowing when to work hard and when to take it easy is key.
There is no pressure to ace every movement/pose in a class, and I can guarantee the teacher is not judging or disappointed if you can’t do a headstand! Yoga is all about doing what feels right in your body. A yoga teacher should never push students to move in a way that doesn’t feel right. They should always encourage the class to listen to their body and give the option of resting at any time. If you feel that you need to take a breather for whatever reason, get into your preferred position* and do just that! If you learn to listen to your body and do this, you’re doing yoga right!
*Common poses to rest in include Downward Dog and Child’s Pose.
Wearing groovy leggings and a singlet with a motivational slogan to a yoga class can be a fun routine for some people, but it is most definitely not a requirement. Any loose, comfortable clothing that you can find lying around the house will be just as suitable!
Another beauty of yoga is that it can be done anywhere – seriously, anywhere! While group classes are amazing and definitely recommended as they have their own benefits (guidance from the trainer, a feeling of connection etc.), not everyone can afford to go three times a week. Why not try going just once a week and then for the rest of the week practice in the comfort of your own lounge room or at the park?
Article written by Rebecca Benini
With more awareness and knowledge surrounding Mindfulness as a practice, it is increasingly being used as a tool in many workplaces to help employees excel both professionally and personally. But what exactly is involved in being mindful, and how can we benefit from it? Here at UPG Studio, we are strong believers in making time for a daily mindfulness practice. From lunchtime team yoga sessions, to a Gratefulness Board in our office, our team do as much as we can to become our best mindful selves. Thanks to our friends over at Wellineux, who have perfectly summarised the science behind the fast-growing mindfulness movement, here are some of their tips on how you can apply it to your work day!
Original article here.
Mindfulness can be defined as the practice of focusing one’s attention to experiences that are occurring in the present moment. The benefits of it? Decreased stress, lower blood pressure and heart rate, increased awareness, and higher brain functioning. What’s the secret behind mindfulness? And importantly, how can mindfulness practices translate to a ‘well’ workplace?
With recent advances in the field of neuroscience, researchers have been able to gain deeper insight into how ancient eastern mindfulness practices can be translated into the workplace – benefiting our day-to-day.
In a landmark study, Dr. Sara Lazar, a neuroscientist at Harvard Medical School, used brain-imaging techniques to examine what happens in the brain during mindfulness training. Dr. Lazar compared brain scans of an experimental group who had completed an eight-week mindfulness-based stress reduction programme, against a controlled group who received no mindfulness training.
The results? It was found that the experimental group experienced significant changes in the amount of grey matter in five major brain regions. So, what is grey matter? It’s the matter that contains the brains important neuronal cell bodies – in the regions of learning, cognition, memory, emotional regulation, perspective taking, empathy, and compassion. The experimental group experienced a thickening of gray matter across the areas of those important areas of the brain. Whereas, the control group experienced a reduction in grey matter, especially in the fight or flight part of the brain that controls anxiety, fear, and stress.
The major health benefits stemming from practicing gratitude? A 23% reduction in cortisol – a stress hormone known to cause several health issues
Alongside mindfulness training, researchers have also proven that practicing regular expressions of gratitude leads to changes in the body’s biochemistry. So, what are the major health benefits stemming from practicing gratitude? A 23% reduction in cortisol – a stress hormone known to cause several health issues, having an effect on learning and memory, weight gain, immune function, and blood pressure.
So, what are some common mindfulness techniques that can be implemented into the workplace?
Mindful Meditation; a mental training practice that involves focusing your mind on your experiences (like your own emotions, thoughts, and sensations) in the present moment. “It is simply the act of paying attention to whatever you are experiencing, as you experience it,” explains Kate Hanley, author of "A Year of Daily Calm."
Breathing techniques; exercises that utlise the power of the breath, to focus attention on your breath, the inhale and exhale. Our breath constantly converts our life-sustaining energy, taking in oxygen, invigorating red blood cells and expelling carbon dioxide.
Practicing gratitude: Gratitude is an emotion similar to appreciation, it’s the quality of being thankful – a readiness to show appreciation for and to return kindness. “I see it as a relationship-strengthening emotion,“ writes Dr. Robert Emmons, the world's leading scientific expert on gratitude “because it requires us to see how we’ve been supported and affirmed by other people.”
With the implementation of mindfulness programmes in the workplace, what kind of benefits could you see?
Increased attention and focus
Increased clarity in thinking and perception
Increased awareness
Creativity and innovation
More meaningful relationships with colleagues
The benefits are clear, mindfulness training can have an effect on how our workplace operates. Have you considered implementing mindfulness techniques into your wellness strategy? Wellineux offers various programmes that will help benefit your workplace on both an individual, and team level. Learn more about how we can implement Wellness Programmes, and Mindfulness Training, or come up with a unique programme that benefits your workplace.
It’s been such an exciting journey for us so far, with the extension of United Physiotherapy Group’s services to introduce UPG Studio, a sunlit wellness studio that overlooks South Yarra’s skyline.
With yoga, Pilates and physiotherapy services under our belt, and a few other things we’re working on in the background, our vision for UPG Studio is to be a one-stop wellness destination in Melbourne.
Keep posted here for regular blog posts and updates!
Love,
The UPG Team
