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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! 

 

Schedule Some Massage and Reiki Self-Care With Our Healing Room Services

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Yoga helps reduce stress and anxiety, improve muscle tone, contribute to weight loss and so much more. 

The “extra” services we offer in our Healing Room support all of those great things that yoga already does for you.

If you haven’t scheduled an appointment with any of these members of our talented wellness team or if it’s been awhile, it’s time to make some time for your self-care!

Arnie Harrison – Massage Therapist

Arnie Harrison is a gifted massage therapist offering services including reflexology, crania-sacral therapy, deep tissue therapy and warm stone massage.

To set up an appointment, click link above to send Arnie an email or call him at 251-533-6048.

Manja Leyk-Podratz – Reiki Energy Healing

Manja offers customized sessions that help balance energy, regenerate cells for optimum health, support recovery from illness and trauma, and increase spiritual awareness.

For more information about Manja’s services, click link above to visit her website and contact her.

 

What Physical Conditions Can the Original Hot 90 Address?

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Much of the research into the physical benefits of the Original Hot 90-minute yoga class is anecdotal, with practitioners testifying that it helps address their back pain, eliminate the need for costly surgeries, reduce their dependence on prescribed medications, etc.

There are far fewer scientific studies that have proven these claims, but they are out there!

An article published in the journal Evidence-Based Complementary and Alternative Medicine summarized the findings of the studies that had been to date.

The research confirms that Original Hot Yoga improves range of motion, single-leg balance and strength. 

It is also considered an alternative to more traditional exercise for its effects on blood lipids, insulin resistance and glucose tolerance, making it a viable option for those who want to address related health conditions without medicines.

Another study conducted by researchers at Colorado State University found participants in the study showed elevated heart rates (160 bpm on average) and higher core temperatures (about 100 F), but both were in a safe range.

Caloric burn during a hot yoga session can be about 300 up to about 500 based on several factors, including age, weight, body mass, experience and motivation.

It is classified as a moderate-intensity exercise, equivalent to walking briskly for a full 90 minutes.

If you haven’t tried the 90-minute class, do your body and your mind a favor and take it! 

You have five opportunities every week to work it into your schedule and see what it’s all about!

 

More Benefits of the 90-Minute Original Hot Yoga Class!

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While the physical benefits gained from the Original Hot 90 can’t be overstated, but it is just as transformational mentally and emotionally. Here’s why:

Breathing. The breath helps focus the mind. It helps create connection between the body and the mind, inviting and grounding you into the present.

Repetition. Repeating the postures is a powerful diagnostic tool physically. But it also allows you to practice letting go of what you think you know about your body to deepen and connect.

“Moving Meditation.” As the teacher guides you through the class, there is nothing for you to have to think about. Your body moves with the words, which helps you disconnect from the busyness of life and enter into a meditative state.

Stillness. Learning to be still between poses and even during poses is another opportunity to experience meditation in the class. Resting in savasana during the floor series (about 11 minutes in total during the Original Hot 90) helps reduce stress, decrease inflammation and promote your emotional well-being!

If you haven’t tried the 90-minute class, do your body and your mind a favor and take it! 

You have five opportunities every week to work it into your schedule and see what it’s all about!

 

What Makes 90 Minutes of Original Hot Yoga So Special?

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When Bikram Hot Yoga Mobile was founded in 2010, the Original Hot 90 was the ONLY class on the schedule.

Some students still swear by this sequence of two sets of 26 postures and two breathing exercises.

Multiple studies have proven that this healing, therapeutic sequence is the best medicine for many aches and pains.

All movements are within the body’s natural range of motion, and practicing regularly can help maintain or restore the movement potential of joints.

For many, the 90-minute class is considered the prescription the body needs, while the 60 is the maintenance when taking a 90 isn’t possible.

If you haven’t tried the 90-minute class, do your body and your mind a favor and take it! 

You have five opportunities every week to work it into your schedule and see what it’s all about!