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2019 Sterling Holiday Schedule

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Our 2019 Holiday Schedule gives you opportunities to practice AND time to enjoy the holidays with your friends and families.

We’ll offer our usual morning schedule on Christmas Eve, Tuesday, Dec. 24 and New Year’s Eve, Tuesday, Dec. 31.

No classes will be schedule on Christmas Day, Wednesday, Dec. 25.

You’ll have one chance to get your 2020 started off right on New Year’s Day, Wednesday, Jan. 1 with a 9:30 a.m. Original Hot Yoga 90-minute class.

Keep up with our schedule online or by checking the MINDBODY Online app (FREE download on Apple and Android devices). 

 

Sterling Wellness Services Available for You or Someone Else!

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Holidays got you stressed? We’ve got the answer for that too! Sterling is very fortunate to have skilled massage therapists and reiki energy healers on staff. 

Purchase gift certificates from Arnie Harrison for 90-minute massages or 60-minute massages from Arnie Harrison by clicking the link for online delivery. Gift certificates can also be purchased at the studio.   

Contact Manja for information on reiki sessions for yourself or someone else.

Whether you’re interested in these services for yourself or to gift to someone else, contact David at 251-471-5775 for more information.

 

Why You Should Make Time For Yin Yoga

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Feeling overwhelmed, stressed or anxious? It’s common from time to time, but during the holidays, these feelings can shift into overdrive.

So what are you doing to take care of yourself? Practicing yoga does help. But it’s important to make time to incorporate less strenuous styles of classes into your practice. 

That’s where yin comes in. Without yin yoga, your practice isn’t whole. Think about the yin and yang symbol. 

If you’re only showing up on your mat for original hot yoga, vinyasa and even Inferno Hot Pilates, you need to balance your practice with yin.

Yin allows you time and space to slow down, to relax and to breathe. By holding postures longer at your edge (no pushing!) in a cooler room, you can stretch everything below the muscle and closer to the bone.

This makes yin a powerful internal practice, not only physically, but also mentally as well. 

By consistently taking yin yoga, you can experience improved flexibility, stronger focus, more patience nyasa and even Inferno Hot Pilates, you need to balance your practice with yin. This makes yin a powerful internal practice, not only physically, but also mentally as well.

By consistently taking yin yoga, you can experienced improved flexibility, stronger focus, more patience and reduced stress.

Sound great? Try yin on Wednesdays at 6:45 p.m. and Sundays at 4:30 p.m.!

 

How Iron Hour Works With Other Sterling Classes

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Practicing Iron Hour consistently can help improve your upper body and core strength, which can help improve your balance in your original hot yoga and vinyasa classes.

A stronger core does more than help your balance in Standing Head to Knee and Standing Bow. It can help give you strength to twist in Triangle and Spine Twist too.

Like original hot yoga, vinyasa works the whole body, but the emphasis on the upper body is more pronounced, thanks to chaturangas and planks.

To be fair, both original hot yoga and vinyasa can help you build a strong core too, but the addition of weights in Iron Hour can add that little extra when you need to change up your routine.

Even practicing your grip on the weights in Iron Hour can refine smaller details of your practice like sealing your hands together in Half Moon and Standing Separate Leg Head to Knee.

If you haven’t tried Iron Hour, make plans to soon! We offer it three times a week at Sterling — 8:15 a.m. on Sundays, Tuesdays and Thursdays.

Take at least one class a week for a month, and see your strength improve!

 

Iron Hour: Don’t ‘Weight’ Around! Here’s Why You Should Take This Class!

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Iron Hour was the first non-original hot yoga class we branched out with at Sterling.

But, like all the other classes we offer, it’s a great complement to the original hot yoga on which the studio was founded.

Iron Hour is based on a vinyasa flow, but it incorporates weights to further enhance the benefits you can receive from yoga. 

Promote Muscle Growth and Protect Muscles: With the addition of weights, muscle oxygenation is improved. This also protects muscles from tears and strains because weightlifting works muscles closer to the bones.

Strengthen Your Core: Using weights strengthens more than just your arms. But you have to strengthen the core of the body before you can strengthen arms and legs. Iron Hour can improve your posture, protect your lower back and even protect your internal organs with its focus on the core.

Improve Balance and Coordination: This is directly related to original hot yoga. Just think of the balancing series! But balance means more than standing on one leg; it also means discovering balance of ease and effort when muscles work together. Improving balance also improves your coordination and concentration — great skills off the mat too!

Build Bone Density: Lifting weights creates resistance, your muscles pulling against your bones. That introduces stress (in a good way!) on your bones. When your body detects this, it sends a signal to the cells in your bones that makes them stronger and denser.

Get Stronger With Age: Yoga can build bone density and muscle mass, but it’s recommended that you incorporate weights as you get older. Muscle mass decline begins at age 40, and by the age of 70 you could lose 30 percent if you stay sedentary. Iron Hour is a great way to complement your yoga routine and get stronger!

We offer Iron Hour three times a week – 8:15 a.m. Tuesdays, Thursdays and Sundays. Make time for it and see how it changes your original hot yoga practice!

 

Original Hot 60: When and Why You Should Take This Class

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Many longtime practitioners will tell you that there’s no substitute for the Original Hot 90 Minute class. We agree!

So why do we offer the Original Hot 60? Plain and simple, we want to offer you as many opportunities as possible to practice.

We understand that sometimes it’s hard to make time for a 90-minute class, not to mention the time it takes to travel to the studio, get ready after, etc.

That’s where the Original Hot 60 comes in. While we recommend taking the 90-minute class as often as possible, take the 60-minute class when you can’t make the time commitment to the 90. 

Doing so will help you maintain your progress AND maintain a consistent practice — both good things!

Did you know that some studios limit their 60-minute classes to more experienced practitioners? 

Often, we see that newer students are attracted to the 60-minute class because the class length is less intimidating.  

Because of the faster pace of the 60, it offers more of a cardiovascular benefit, so be prepared for a good workout!

 

Happy 9th Birthday to Sterling! Here’s How You Can Celebrate With Us

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This October, we’re celebrating how far we’ve come as a studio since Lucille and Bill Moran opened our doors as Bikram Hot Yoga Mobile back in 2010. 

Over the last nine years, we’ve welcomed so many teachers and students seeking to heal or get healthy. 

For the first several years, only the 90-minute original hot yoga class was offered. The Original Hot 60 was added in 2014 and the studio changed its name to Sterling Hot Yoga Works.

Iron Hour was added in 2015, followed by vinyasa, yin and Inferno Hot Pilates in 2016. 

The studio name was changed again to Sterling Hot Yoga & Wellness to reflect the well-rounded services the studio now offers, including yoga, reiki, massage, full-body light therapy and more. 

We are all a part of this amazing legacy that Lucille and Bill began, and we thank you for your continued support. 

To celebrate, we’ve got several promotions and events planned this month. Please join us in making our last year in single digits a special one!

What You Learn By Practicing Vinyasa Flow

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Vinyasa Flow is derived from the more regimented style of Ashtanga, in which the sequence is the same every time. 

Vinyasa Flow varies from class to class and teacher to teacher. The result is that you build a more balanced body and prevent repetitive motion injuries.

Vinyasa Flow targets your upper body strength and deepens your connection to your breath (an inhale or exhale initiates each movement).

Vinyasa Flow often begins with child’s pose and ends in savasana, and in between you move through a full life cycle of postures in between. 

Vinyasa Flow requires stability to prevent injury. You don’t have to have the strength to begin with, but teachers will give you instruction on modifications and alignment to help you build the foundation of the postures.

Vinyasa Flow makes you more attentive. Because the class is different every time, you won’t always know what to expect, so you have to pay closer attention. (That will help you in any class!)

Try Vinyasa Flow on Wednesdays at 5:30 p.m. and Saturdays at 2:30 p.m. (both unheated) and Mondays at 6:45 p.m. (heated). You’ll love it!

 

4 Reasons to Practice Vinyasa Flow

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Vinyasa Flow offers plenty of amazing benefits–honestly, you’ll get a lot of them in original hot yoga too–but it’s a great complement to that practice, particularly in building upper body and core strength.

If you already know (and love!) Vinyasa Flow, these benefits will come as no surprise. But if you’re wondering whether you should see what it’s all about, the answer is YES!

Here’s four great reasons to try it!

Vinyasa Flow builds strength. More than just upper body strength (which is a plus), this class helps strengthen and balance the whole body. 

Vinyasa Flow improves flexibility. Flowing from one posture to the next warms up the body, allowing stiff muscles to loosen up–which also helps to reduce stress. Bonus! 

Vinyasa Flow helps you breathe better. In this class, movements are initiated by inhales and exhales, which helps build awareness of breath. That in turn increases lung capacity, removes toxins, calms your mind, improves organ function, regulates metabolism and so much more! 

Vinyasa Flow boosts cardiovascular health. Linking movement and breath also helps to give your heart a workout. Heat is generated by having to work the whole body, which get the heart rate up and burns calories. That’s good news!

Try it Wednesdays at 5:30 p.m., Saturdays at 2:30 p.m. and Mondays (heated) at 6:45 p.m. this week!

 

Build Upper Body Strength and More with Vinyasa Flow Classes at Sterling

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It’s been more than four years since we introduced the first Vinyasa Flow class at Sterling!

Right away our students fell in love with the practice, and we’ve expanded our class offerings to try to meet the demand.

Vinyasa Flow builds physical strength, flexibility and vitality with the challenge of flowing from one pose to the next.

This helps boost metabolism, sharpen mental focus and strengthen the core, which helps improve alignment and posture. 

At Sterling, we offer three Vinyasa Flow classes every week! The classes on Wednesdays at 5:30 p.m. and Saturdays at 2:30 p.m. are warm (not hot) and move at a slower pace.

Our Hot Vinyasa Flow class on Monday nights at 6:45 p.m. is inspired by the Baptiste sequence, heated to about 100 degrees and is more of a power flow.

Both types of classes are accessible to beginners. Various options and props are available to assist students in building strength and flexibility as they work to improve overall technique.

Be sure to try Vinyasa Flow! It’s an excellent practice on its own or to complement your original hot yoga classes!