Everyone has abdominal separation. Diastasis recti happens when there is a gap of 2 fingers or more. Abdominal separation is most common after having a baby. What happens during pregnancy is the six-pack muscle (Rectus abdominis), which runs down from your breastbone to your pubic bone, is joined together by a fibrous sheath called the Linea Alba. This mid-section of the body stretches and expands to allow room for the baby. The muscles don’t actually split; it is more an abdominal “separation”. A bit like a piece of cling film coming apart. [Read more…]
Deck the halls with boughs of holly, Fa la la la la la la la! ‘Tis the season to be jolly, Fa la la la la la la la! As the festive adverts paint a perfect family Christmas, for some the pressures at this time of year can be all too much.
The reality of endless shopping whether trawling the high streets or plugging in and purchasing online, cooking, dealing with relatives, excited children and trying to cram in a very hectic social calendar can result in a stress overload. Beware anxiety is likely to occur. [Read more…]
Find out how to own those early mornings like a yogi.
Ever wondered how our yoga instructors (yogi’s) seem so bright and breezy in the morning whilst bending like a pretzel? Read more to find out how you can brighten up your mornings.
Morning rituals vary tremendously from person to person, culture to culture and also depending upon various situations within one’s life journey. As circumstances change so may your morning rituals to help coincide.
The View Studio’s amazing yogi Sarah, her morning begins with a caffeine kick to stimulate her body and mind in to wake up mode. Sarah also realises the importance of hydration so she combines her caffeine kick with an essential cup of hot water. Sipping both quietly, Sarah gazes into her garden and appreciates this tranquil time of day.
Ok so pantomime season is behind us, but let’s bring your attention to your very own behind. We all would like a firm, lifted bottom. Did you know that a toned backside comes with some major benefits that go way beyond having a shapely bottom. So why are strong glutes so important? And how can classes at The View Studio help you strengthen them?
Definition of your Glute Muscles
You may have heard your instructor mention your “glutes,” we’re referring to three distinct muscles, as shown on this diagram:
Gluteus Maximus. This is the largest muscle of the three glute muscles and a real workhorse of your glutes. It’s the largest muscle for a very good reason—not only does it drive the big moves in class like squatting and jumping, it also helps with more functional moves like standing up out of a chair of even sitting down into a chair.
Gluteus Medius. This important gluteal muscle covers the area on the side and back of your pelvis. It assists with internally and externally rotating your legs and also helps you balance on one leg by stabilising your hips.
Gluteus Minimus. This small gluteal muscle maybe small but boy is it mighty! It also plays an important role. It works together with the Gluteus Medius to help stabilise your hips and rotate the leg inwards.
Why It’s Important to Strengthen Your Glutes?
When you have weak glutes, the rest of your body suffers. Your glutes have the important task of balancing and stabilising the entire body. Sedentary work which involves long periods of sitting at your desk or driving in the car cause your bottom muscles to turn off and stop working as efficiently as they should. In fact, we reduce the flow of blood to this muscle group as well when seated. This then creates imbalances in the body, which in turn can cause injuries.
Some typical issues caused by weak glutes include pain in your hips, low back, and knees. Also extremely likely to experience sciatic nerve pain, IT-band syndrome, and more.
When you have strong glutes, they help to support the rest of your body when you’re walking, running, getting up out of your chair. Your posture is enhanced, strong glutes help to align your pelvis which in turn makes you stand taller. Wherever you want to go in life, having a strong, balanced behind will help you do it even better.
How do I get strong glutes?
Attend a class at The View Studio. The classes at The View Studio be it, Barre, Pilates or Yoga always feature work on the back body, specifically targeting the glutes and the surrounding muscles from all angles. All our workouts concentrate on building body balance, your glutes are engaged throughout class—during prone in Pilates, Barre work at the Barre and Core Work in Yoga. To put it simply, by the end of any of our classes every part of your back body will have worked.
Less is More. Next time you are working out, take a moment to slow down, focus and really activate your glutes. Whatever move you are doing, if you are not feeling the work in your bottom, more than likely momentum has taken over, which means other muscles are being recruited to perform the action.
Sit Less, Move More. Sitting really is the new smoking. Sitting on your bottom all day really is the worst thing you can do for your glutes, so try to incorporate movement throughout your day. 5 minute walks around the office, some exercises from our Desk Reviver Pilates class or even a quick lunchtime run. Even if time is precious, just standing up and using your desk to do 20 squats will wake up your glutes. By interspersing your day with these frequent bursts of activity will not only remind your bottom muscles that they have a very important job to do, they will also become much stronger as a result.
To sum things up, having a toned, lifted bottom is amazing, however remembering what strong glutes will do for your body is even more incredible.
We all have phases in our lives when stress and anxiety can seem somewhat overwhelming.
Aiming for a stress free life in itself, can prove to be…well quite stressful!
I count myself lucky that I have a relatively stress free job, one which I am very passionate about and I get to hang out with inspiring clients on a day to day basis. However life is chaotic and does throw in rather a few plot twists and my own personal reaction to these curve balls is to become stressed and anxious – and you know what, I am ok with that!
I have realised that I am not alone, and suffering from anxiety and stress is not a bad thing. It’s how we choose to deal with it. Recently I have been suffering from a spate of anxiety in the morning, rather than let it spill over into the rest of the day, I turned it on its head and took the steps to understand why I was feeling anxious in the morning.
On awakening, our bodies produce a hormone call cortisol, which is released when it’s time to wake up. Cortisol is also released in our bodies as a response to stress. I have now charged my morning anxiety with a burst of positive thinking and acceptance, telling myself, ‘This is just my body’s natural response to waking up and releasing a burst of cortisol.’
Here are my top 5 simple tips to accept your own stress and anxiety
1) Go for a walk, allow yourself the first 5 minutes of the walk to worry and then bring your focus to the present. Notice your surroundings, listen to the sound of your footsteps, inhale deeply and smell the air.
2) Keep an excitement/ gratitude journal
It doesn’t need to be a long winded affair, just a sentence morning and night. Set your intention for the day and write one sentence after waking up outlining what you are excited about/ looking forward to. Keep it simple, something as exciting as looking forward to Blondilox’s new Winter blend porridge for breakfast. Or looking forward to reading my new book later.
Before bed write one sentence that outlines what you are grateful for from the day. For example, grateful for seeing my barre buddies shake and quake at the barre this evening with me.
As you drift off to sleep keep these two sentences in your mind.
3) Shake it off
Anxiety and stress means we spend a lot of time, overthinking. Well, I know I do! Step away from what you are doing/thinking, put some banging tunes on and have a dance around the kitchen, try our AUTUMN PLAYLIST. Let your body move, open up your chest and stretch out your arms.
After waking up and reminding yourself about your body releasing some cortisol, take 2 minutes to focus on your breathing. Inhale for 3 counts, exhale for 5. Let the inhale expand your rib cage and fill your lungs rather than lift your chest and as your exhale let your ribs draw across and down.
Bookend your day with 2 minutes breathing focus in the morning and 2 minutes before you go to sleep.
5) Sprinkle some sparkle into you everyday
It doesn’t necessarily have to be throwing glitter around, that does help though. Put your phone down, let your shoulders relax away from your ears, look up and connect with the world around you. What can you see, or what do you notice. For me enjoying a good old catch up with friends over a coffee or hot chocolate with my phone on silent adds sparkle to my day.
As you nod off to sleep, say to your lovely self, “I am loved, I am supported.” You really are and have helped to build a wonderful community at The View Studio.
December is upon us and in the midst of frantically looking for Christmas presents we are also very excited about our new booking system with Glofox.
You can now register yourself with our new booking system via the App or Website Portal. If you have cancelled your standing order or Paypal recurring payment, please click on the link to set up your new online recurring payment with Stripe, downloading the Glofox App ready for January payment:
Or if you don’t have a Smart phone and would just prefer to register via the web portal, please click here
If you would like for us at ‘The View Studio’ to register you, please let us know and we will be more than happy to add you through the dashboard on our laptop, ask us next time you are in for class.
To help us manage and improve our bookings and cancellation of classes service we will no longer be offering the permanent place options in class. Every client must register and book a place in a class and this can be managed via the members app or web portal. Please book into your chosen class for a few weeks or months in advance and remember to book your catch up class for the two week closure over Christmas.
If you have any queries, questions or would just like a Christmas chat over what presents to get, please email email@example.com or call 0797 4797 992.
What is Yin Yoga At The Studio St Andrews Fife &
What is the difference between Yin yoga and other yoga styles?
If you’ve practised yoga before, you might be familiar with the different styles; Ashtanga is built around on a series of postures (asanas) that are repeated, while asanas in a classic Hatha style can be varied and Iyengar will include blocks and belts.
Even if you are new to yoga (and welcome, by the way!) – all of these approaches include variations of standing and seated postures,and are held for a short number of breaths. Some might include pranayama (breathing) exercises, and perhaps some meditation time, and all will bring your mind to focus on the breath. These styles physically focus on stretching muscles, with the aim of improving flexibility and building strength.
Yin yoga is a bit different – in both the class structure and how Yin poses work on your body – and mind!
What happens in the class?
The most striking difference is that Yin yoga poses (asanas) are held for extended periods of time – usually around 5 minutes, so you will only be taking a few poses in class. (Don’t worry – we heat the room up so you don’t get cold).
Most of the poses are on the mat, and use of props is very much encouraged. This is not to make the poses ‘easier’ but to aid in the release of the body so that the muscles relax, and the ‘work’ goes deeper to the connective tissue.
What is connective tissue?
You just said muscles relax!
I know – that does sound a bit odd – but you will hear your teacher say this in class. The purpose of Yin yoga is not to ‘stretch’ or tense the muscles or build strength. Yin yoga poses and the longer holds, with props, work on strengthening all of the deeper tissues that hold ‘everything together’ – and they’re called connective tissues.
The connective tissues do quite a few jobs, and without giving you a science lesson – they include helping to transport oxygen and nutrients and waste, are found in your nervous system, and are the tendons, ligaments and fascia which ‘hold’ the rest of you together – from your eye in its socket to your spinal cord and of course all of your joints and muscles.
When you discover that when we’re talking flexibility, muscles account for around 40% and connective tissue 50% of the ‘resistance’ you encounter when moving into your poses – all of a sudden Yin yoga makes sense – and it is a perfect complement to a regular yoga or pilates class – or to your other sports.
Yin yoga is also very good for cultivating patience and letting go as you breathe and relax into the longer holds!
Is it an easier class?
You might think that a Yin yoga class is easier – but it’s not. It’s also not more difficult. It’s simply ‘different’. For example, in a Yin Sphinx or Cobra, you will be instructed to relax your bottom half, (Hatha yoga will ask you to contract your muscles) while in a seated forward bend, your head could be resting on a large bolster, hands by your sides, and simply bowed rather than close to your feet!
Can anyone practice?
Yes – there are lots of props to help you really get into the poses so anyone can attend.
Can I do this while pregnant?
Please speak to the studio before booking into a Yin class so that we can assess you – and please note that there are pre and post natal classes specifically for you.
We’re here to help
Your view studio teacher will guide you, assist with props so you are as comfortable as you can be, and be on hand to help.
Yin yoga classes at the View Studio St Andrews are on Sundays at 2.00pm – and we’re adding more classes all the time so do connect with us and check back on Facebook or Twitter regularly.
The first class is on Sunday 31st January at 2.00pm
How do I book?
Book here directly via the booking system https://bookwhen.com/theview
Yin yoga the View Studio St Andrews Fife