Stretching Out

We live in a busy world, where we have goals to reach, deadlines to match, responsibilities to carry, and duties to fulfil. Sometimes, we get so wrapped in our schedules that we often forget to look after ourselves. Every man for himself, right? Thus, it becomes important for you to know how to take care of yourself.

We live in a generation shrouded in booming technology. Thanks to that, people of all ages prefer indoor activities owing to the comfort level it offers. But the adverse effects that this practice inflicts, in the long run, is something not many can anticipate. Keeping yourself physically active is a key to a good overall health.

Often, the inactivities around us jam our body parts. You must have experienced the same when you try to stand up after a long duration of working on your computer or after you have finished watching a movie. You may ignore this as just a cramp caused due to uncomfortable positioning or some other logic, but it is not something you should just shake off.

We are very well aware of the consequences such a lifestyle and we wanted to help out. After taking into consideration the opinion of various ladies from our yoga studio at Bandra, we came up with a few drills that help solve these issues.

Also, we prepared a short video to help you out. Check out the video:

Having a frozen shoulder? This stretch will help you out with that. Our video will show you one such stretch which you can practice every day and yield all the benefits, all you need is a couple of minutes to follow along!

Stretching has various benefits to it:

  • Increased blood circulation
  • Control diabetes
  • Relieve joint pains
  • Strengthen your spine
  • Maintain blood pressure
  • Avoid migraines
  • Enhance stamina
  • Minimize constipation
  • Reduces cholesterol in body
  • Progressive flexibility and elasticity
  • Strengthen body muscles
  • Weight loss
  • Decrease fatigue

Stretches are essential before starting a hardcore workout and also after ending one. It can also be modified to fit into a hardcore workout. We have been doing the same at our classes in Bandra and we have received an overwhelming response from all the ladies. In a few classes, we also integrate it into our Power Yoga session to give a steady flow to the whole session.

It is beneficial to learn a few fitness tweaks for yourself which do not take up much of your time in your hectic life. This blog is one of those few tweaks that you can take up and inculcate in your daily life. For more such videos you can visit our YouTube channel and stay tuned for more blogs.

Stay fit, stay positive!

The Marathon Season

Five, four, three, two, one: it’s on. Marathon is a race against the clock, the runner and the other companions who have participated in it. It is a race between your mind and an excuse. Strong, driven and opinionated are the words that describe a marathon runner. People usually have a false notion about marathon. They think that the entire distance has to be covered by running till the end as if it’s a race. However, marathon isn’t about running fast. It’s about maintaining a pace which varies from person to person. While we fumble against our physical limits, focussed runners appear to soar beyond them.

As a yoga instructor, many ladies who visit our studio at Khar have asked us – is running a marathon a risky task? That is a very biased and false opinion. Just like Yoga, marathon is also a way to work out and stay in shape. It is not the marathon that give the results, but it is the practice sessions before the run that leads to the overall development. Benefits of a marathon include burning calories, increased cardiovascular capacity, mental health benefits, increasing core strength and strengthening of limbs.  It also gives us an important lesson of life – like a marathon, life can be difficult, challenging and present obstacles. However if you believe in your dreams and never give up, things will turn out for the best.

Keeping all this in mind, we came up with the idea of promoting the benefits of marathon by offering the yoginis from our classes in Khar with an opportunity to participate in one of the upcoming marathons in Mumbai. Along with the daily practice sessions before the marathon, the constant motivation and the ‘fun element’ we managed to add kept increasing the interest among more ladies and eventually we ended up with a total of 28 yoginis participating in the event.

Thus, our yoginis have achieved a new milestone as we complete our first marathon at Enthusia VJTI. Starting from the practice sessions, the planning, the warm up, the paced run, all the way up to when each one of us saw the finish-line. All of it has paid off as we complete the 5km stretch, giving the best we could. Although there was sweat running down the face, but at the end, happy and contended faces was all that was seen.

Running a marathon for the first time isn’t just another day in your daily schedule, it is a major event in your life. You learn that you can push yourself way beyond, you understand what you are really capable of. Finishing a marathon isn’t just an athletic achievement. It is a state of mind that says ANYTHING IS POSSIBLE.

Solo Workout or Group Workout?

Today, we experience a sedentary lifestyle as compared to that of our preceding generations – when the daily routine itself involved physical activity. Due to this, people are facing many health issues at early ages of their lives. Fitness is one of the most important aspects which will help our physical health in the long run. While many are in it just for the intensity and benefits, some use this time as an opportunity to socialize and get the daily dosage of calorie burning at the same time. As a result, the question arises – a group workout or a solo workout?

It seems that majority in today’s times are getting involved in group exercise. Whether it is a park or a gym, we find people going around in a group. In fact, our studio at Khar has seen the ladies preferring group batches. So why exactly are so many people jumping from the ‘lone wolf’ ship to work out with others in a group setting? Here are a few reasons that one can think from the top of their heads:

  • Motivation: Unless you are a person who can jump off the bed at 5 AM and pick yourself up to exercise despite all the odds, riding solo isn’t an option. Consider the case where you are going to do the same with your friends. Not only would you desire to go out, but when you come back home, you will be jovial.
  • Accountability: Have troubles waking up in the morning? Well, no worries because there is always your exercise partner who will make sure you accompany her. Now you are not just accountable for yourself, but even your groupies take the responsibility that you stay in shape.
  • Geniality: Humans are social animals. We do have our exceptions, but as a general race we do like to interact with each other. A set of people together eventually lead to friendships and bonds, the characteristics that set us apart from the other species on our planet. Not only do you feel the energy boost, but it helps you get through the hodgepodges of the day.

Apart from the above, studies also confirm that group exercise unleashes a flood of chemicals in the brain, triggering the same responses that have made collective activities from dancing and laughter to religion itself such enduring aspects of human culture.

Researchers from Oxford’s Institute of Cognitive and Evolutionary Anthropology prepared a report based on a study of the university’s famed rowing team. They analysed the after-workout effects on people exercising solo and in groups. Endorphin level of the people in groups was found to be high as compared to the ones performing solo. Endorphins interact with the receptors in our brain that reduce our perception of pain. They also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.

Thus, it is said “If you follow your passion along with people having similar passion, better results are obtained”. Stay fit, live longer and healthier!

Floral Art on Yoga Mats

Diwali – the most popular festival in India – is here. It is the festival which marks the homecoming of Lord Rama, who had been in exile for 14 years, to the kingdom of Ayodhya. The dwellers of the kingdom celebrated this festival with utmost glee, lighting up the whole area for His grand welcome. Given the significance this event holds in Hindu mythology, we Indians celebrate this festival on a grand scale.

With Diwali comes all the joy, lights and decorations that are homemade by the people. As there are no rules that have been passed on by our ancestors, each of us come up with unique ways to decorate their homes. Some put up light strips in various shapes like a ‘diya’ or a candle. Some prefer to light up firewroks into the sky to give everyone around them the pleasure to watch a bright colourful sky. Some make ‘Rangolis’ – creating art out of items of daily use like colored rice or coloured powder. The number of possibilities are infinite.

This year, on the occasion of this profound festival, we decided to do something apart from Yoga. A few ladies from our class in Khar came up with the idea and the implementation of Floral Art. To give a surface on which the flower petals would not move, we used Yoga mats. What better way to use them other than Yoga? Turns out, it worked out perfectly. Watch the video below to see a timelapse of the making of the floral art on Yoga mats.

The looks of the ‘Rangoli’ are awesome from my perspective. A big shout out to our yoginis who helped us out with this. Without the ladies, this project would not be possible. Let us know what you think of this idea. Stay tuned for more stuff related to Yoga and the various things relating to it!

Enjoy the festival and have a safe and prosperous Diwali!

Yoga Dance – Navratri Theme

Amidst all the festivities, we still believe that fitness is one of the aspects that must not fade into oblivion. Given the sessions of garba do keep you worked, a proper drill which focuses on the overall body health is also important. So we bring to you a combination of both. Watch our video below :

We present to you another Yoga Dance, with the Navratri theme. The ladies in our class at Bandra were asking us to come up with a concept like this for this festival. And we managed to deliver on the need of the hour. The stretches, the poses and the asanas performed are not only in sync with the music but the whole dance ensures that you also get your health quota for the day.

Such is the magic of giving the tedious task an addictive tinge that you never feel the task to be tedious in the first place. We believe in adding the fun element to Yoga whenever possible so that the notion of Yoga being the passive way of staying in shape gets shifted.

The ladies of Khar and Bandra area are yieldinng the benefits of these new crossovers and enjoying it at the same time. We welcome all the ladies to join us – if not physically, then via our online media. Follow us and stay fit at home. Stay tuned for more content!

The Festive Season

As we approach towards the end of this month, we also approach the phase which is most celebrated by every Indian. This period is the one we all take much pride in, the one which shows the belief in our mythology and the joy they have been giving to us since centuries. This is the festive season , marked with the start of Navratri which goes on till the start of the Hindu New Year.

Even in our classes, we believe in uplifiting our ladies to match with the festivities. A few of our yoginis from Khar area helped us make this floral art, shown above. It does not look real at first glance; even we could not believe our eyes when we saw this piece of mastery. But it is very much real! These ladies did find a unique way to get our yoga classes in the festive mood.

As there may be many more creative ways to set the liveliness, there is nothing better to make yourself fresh and ready for this season than Yoga. You have a busy schedule ahead? Relax with pranayamas and stretches and make yourself ready for exhaustion to any extent. Want to stay fit and increase your stamina for garba?  Practice Surya Namaskar and Power Yoga and get going. Feeling low from within when the spirits around you are high? Just a few Yoga poses will help you attain inner peace. You name the problem, and Yoga stands before you with a solution.

So where do you find this panacea? Well, it is all within yourself. You need to have the will to make yourself better in the situaton, and Yoga will help you with that. If you need help with Yoga, we are always happy to help. Ladies from various areas have located our studio in Bandra in the search of the same. We have managed to retain them for the same by winning over their satisfaction.

The festive season is the one which comes after a long wait. There is always soomething to worry about, something to take care of, someone to talk to; but the festive season is not here forever. So let us take the time and enjoy and forget about all our worries. This is one of the goals we are implementing in our classes. Apart from the physical aspect, we are trying to make this place for the ladies of Khar and Bandra to get under one roof and spread and share this joy among themselves and with us. To all those who have the same belief as us, this is your time – let nothing or no one take this away from you!


Yoga Dance – “O Re Piya”

Yoga, as we all know it, is the connection of the soul with the body. Given that Yoga has been one of the most effective way of getting about such a mammoth task, it is obvious that the process is going to take time. Its founders, its preachers and its followers have yielded the reults for centuries by prolonged faith. But for the past two decades, the majority of the human race has been falling short of one of the most essential elements of life – time. Thus, demand for faster and more effecient methods is the need of the hour, and here we are to help everyone with that!

The ladies visiting our yoga classes are fitness freaks. But they also want the fun element to their session every once in a while. Various variants like Power Yoga provide for the high burning of calories, but what about entertainment? You are sure to always go an extra mile if you love doing what you do. In accordance with this psychology, at our studio in Khar, we have come up with a new concept. Watch the following video to get an idea of what we are trying to convey :

This is, as we call it, Yoga Dance. It is the perfect synergy of these two disparates – the grace of dance combined with the freshness of Yoga. This is not another ordinary dance routine. Here, every step, every move is accompanied with the proper breathing technqiues required to wear you out less and make you feel alive at the end. With help from a couple of ladies from our class, we branched of into a new section of Yoga. The responses that we have received are overwhelming and we plan to introduce this technique in a short time at our classes.

There may be some orthodox views under the context that this is a deviation from Yoga. But at Namaste Yoga Classes, we believe that Yoga is a knowledge which must be disseminated among all. In today’s busy world where every person has a hectic schedule and stressful livelihood, one could surely enjoy a fun element added at some part of the day. In this process, if others are willing to learn something as spiritual as Yoga, we are happy to do so. The yoginis in our class are delighted when they are presented such crossovers which in turn serves our purpose. We wish to spread our impact to all the ladies in Khar, Bandra and beyond.


Chakrasana – Ball Exercise with Yoga

With the trend of fitness and wellness taking over India, many feel like they need to go join an institute, or studio, or a gym, or yoga classes. After many conversations with the ladies visiting our class, its does not come to me as much of a surprise. As much as these places do push you to reach your health goals, it is also important that your fitness is not defined by your trainers but yourself. For this, you must take up the job of staying in shape upon yourself and get yourself some equipment which will help you anywhere anytime! Here we are, to help you be in your person when it comes to exercise.

Among the various variants of gym equipments available, the gym ball is one of the most popular amongst all of them. At our studio located in Bandra, we came up with a unique technique to combine Yoga and Ball Exercise to develop new ways of Yoga and Power Yoga. With experiences and reviews from our ladies, they have not only gained in the physical domain but they also enjoy doing them. The image below is a demonstration of one such drill that has been carried out by our ladies :

This is a fusion exercise of Chakrasana with the support of a ball. Do you wish to challenge yourself with this pose? Just follow these simple steps and you will be there in no time. Please make note that when you are trying out this pose initially, you must do it under professional guidance as a precaution.

  1. As a safety measure, ensure that the ball is properly inflated and that it can take your weight when you sit on it.
  2. Sit on the ball such that your legs are perpendicular to the ground and your back is upright. Balance yourself at this stage.
  3. Inhale, move your feet forward slowly and lower your back towards the ball till your back is supported by the ball. Keep lowering yourself till your neck touches the ball too.
  4. Simultaenously, stretch your hands and keep them stretched till they reach the ground. Reorient your balance and hold yourself for 6 seconds.
  5. Then, slowly lift yourself while exhaling until you reach the initial sitting position.
  6. For beginners, practice this drill once. But as you get into it, you can go upto 3 times in one session.

As it is clearly evident, this pose is best known to increase the flexibility and strength of the back, which further saves us from any back problem. Today back problem is one of the most suffered problem mainly due to long hours of sitting and lesser physical activities. Also, this helps increase focus and improve your core stability.

Here at Namaste Yoga Classes, we believe to give our ladies new ways to stay healthy in such a way that they do not find the class monotonous and at the same time they get all the advantages that a regular workout could offer. We welcome all the ladies to of Khar-Bandra area to give this class a try. Do not miss this chance!

Yoga – Fitness Under a Roof

Mumbai has been at the receiving end of some unexpected rains which took the form of crackling lightning at some point too. In the Khar – Bandra area, we already were facing the problem of waterlogging. Given how sudden the rains have been, many were stranded outdoors to drench. Who would expect rains later in the day when it is the sun is shining bright when you depart from home? Well, Mumbai is here to suprise you.

Take this opportunity to stay indoors and get consistency in your fitness routine. Here at Namaste Yoga Classes, we offer yoga, power yoga, stretches, dumbbell exercise, resistance tube drills, and much more. Having your daily physical activity feels refreshing, especially when you have cover from such an unreliable weather. Keep following our blogs and activity on social media to stay updated and find new ways to stay in shape and keep your mind in peace simultaenously.

If you feel lazy to even travel all the way to any studio, our various media will ensure you can keep yourself healthy with Yoga indoors. Love yourself, always and anywhere!

Namaste Yoga Classes, located in Bandra, Mumbai, is a unique “Ladies Only” yoga and fitness center rendering services  for the ladies of Bandra, Khar, Santacruz and beyond. Over here, our motto has always been : “For a lady, By a lady!”

Fly with Yoga – Vimanasana

Only few things make us feel elevated. Everyone wants to feel that way, but do not know how to get there. That is where Yoga comes into picture, always the easy way out. Want to feel like you can soar the skies like a free bird? Yoga will help you do that. Literally!

Vimanasana, also known as Aeroplane pose, is one of the challenging poses one may aspire to perform. But we can guarantee that be it a lady or a man, everyone can easily triumph over this. All you have to do is follow the proper steps (to be enlisted ahead) and practice regularly, as per your convenience and you will be yielding all the benefits this pose offers.

To go about this pose, initially you must use a mat for your own ease and ensure that there is some space around you to allow you to stretch. After your setup is complete, just follow these simple steps:

  1. Stand on the mat upright and spread your legs to about hip-width.
  2. Now, put your right leg forward and ensure you have a firm grip.
  3. While you inhale, slowly lift your left leg, such that the leg is in level with the waist. Simultaenously, stretch your ankle to give your leg a complete stretch.
  4. During the same time, stretch your hands forward so as to resemble an aircraft. For further body, stretch you may even join your hands.
  5. Hold your position for 6 seconds.
  6. After this, exhale and relax your body and come back to the intial upright position.
  7. Repeat the procedure for a total of 3 times in a day.

Initiall, you may not able to completely stretch yourself out, but as we all know it – Practice makes a man perfectThe ladies who have been visiting my classes regularly, who initially could not even lift their leg, can perform this yoga asana with utmost perfection.

So what do you gain from it? From a review given by the very same ladies, the prime gain is the flexibility that they have gained over the period. Other advantages include lengthening the spine, strengthening the legs, improving the concentration level on a daily basis. Also, the self-confidence gained from accomplishing this yoga pose is another complementary gift.

With enough pratice, you can carry out this asana on pretty much any terrain. So be it a studio, open landscape or a desert, you can always stay focused and keep flying with yoga!

Namaste Yoga Classes, located in Bandra, Mumbai, is a unique “Ladies Only” yoga and fitness center rendering services  for the ladies of Bandra, Khar, Santacruz and beyond. Over here, our motto has always been : “For a lady, By a lady!”

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