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Rachhpal Gill Returns to Mobile

By Announcement

Rachhpal guest teacher hot yoga sterling yogaSterling Hot Yoga Mobile will have a very special and very popular visiting teacher returning soon! Rachhpal Gill, a.k.a. “the breathing yogi,” will be on the podium May 16, 17 and 18.

During his classes, Rachhpal provides so much helpful instruction on how to breathe in and out of the hot room.

Make sure you check out the SHY Mobile teaching schedule so you won’t miss the opportunity to learn from the breathing yogi. You will love it!

To learn more about Rachhpal’s approach to the breath in yoga and his background, read this post on the Casa Om blog.

 

 

Sterling Yoga Retreats

By Events

Are you yearning for a relaxing vacation on the beach with excellent food, awesome adventures and great yoga?

Join us for a few days or a week at Sterling Hot Yoga Teacher Training in lovely Puerto Morelos, 20 minutes south of the Cancun airport. It’s a lovely and safe village right on the beach!

You’ll stay at the penthouse suites at Las Casitas, overlooking the Caribbean ocean! A few minutes walk to the north will have you at Casa Om, where the training is being held; a few minutes walk to the south is the lovely town of Puerto Morelos with events, shops and restaurants.

Best of all, a few steps from your home will have your toes in amazing turquoise Caribbean water. Just beyond the shore is the world’s second largest barrier reef, where you can snorkel and see extraordinary sea life!

At Casa Om, you can participate in as much of the training as you like; you can practice yoga twice a day, and sit in on lectures that include anatomy, history of yoga, customer service, communication, conflict resolution and more!

During the week, you will join us for amazing vegetarian meals twice a day, and on weekends, you will eat at Casa Om on Saturday morning and then enjoy the town’s restaurants on Saturday night and Sunday!

Excursions include swimming with whale sharks (they don’t bite!), the largest fish (they are not whales or sharks) in the ocean. Or how about swimming in a cenote? These are the freshwater caves and pools across the Yucatán Peninsula and the waters are said to be quite healing! (I can tell you that jumping in can be quite invigorating!) Or just relax on the beach and swim with turtles.

The Sterling Retreat includes:
– Pick up and drop off at Cancun Airport
– Penthouse accommodations at Las Casitas on the beach
– Gourmet vegetarian meals at Casa Om
– Mats and towels for yoga
– Laundry of all yoga clothing
– Two hot yoga classes each weekday; optional class on Saturday
– Participation in all lectures/training at Sterling Teacher Training (check dates for specific lectures) at Casa Om
– Bicycles and snorkel gear

Additional costs for:
– Snorkeling at reef
– Dinner on Saturday and all meals on Sunday
– Mexican cooking school
– Massage/spa treatments
– Raw chocolate class
– Shopping
– Your flight to Cancun

Costs are:
– $205 per person, per day, single occupancy
– $162.50 per person, per day, double occupancy

Start looking for flights now and let us know when you want to arrive and how long you want to stay! You are guaranteed to love it!

The Spring Challenge Begins Soon!

By Announcement

Sterling Hot Yoga Spring ChallengeThis challenge will be different than any other we’ve done before and you are going to love it!

Here are the steps:

STEP 1:  Choose the number of classes you will complete in the 30 day period:  15, 20 or 30.

STEP 2:  Choose your mix of class types — your challenge must include the Gold 90, Sterling 60 and Iron Hour. You get to pick how many of each class you will take.

STEP 3:  Choose a personal affirmation that you will commit to saying at least once during every class. Your challenge card will give you options — they include affirmations such as:

  • “I now achieve my goals with joy and laughter.”
  • “My gratitude is strong and constant.”
  • “I love who I am and whom I’m becoming.”

STEP 4:  You will be assigned a team. Work with your team members to encourage them to keep coming, to get encouragement, to work together, to make friends and to ensure success for all!

WHAT DO YOU WIN?

1.  If you complete your personal goal, you will receive a challenge T-shirt and you’ll be able to sign the Challenge Wall.

2.  If your team collectively completes more classes than any other team, your team gets two prizes:

  1. One person on the team will be randomly chosen to receive three months of free yoga!
  2. Your team gets to choose one person to receive three months of free yoga. That person can be in or out of your group. It can be whomever your team chooses. So now you are not just doing the challenge for yourself, or for your team. You’re doing it for someone you choose who needs the yoga!

THE FINE PRINT

1. Challenge begins on the first class on April 19 and ends after the last class on May 18, 2015.
2. Each person must complete a challenge card and keep it on file at the studio.
3. Participation will be confirmed by studio software — make sure to sign in for class!
4. All classes must be completed at SHY Mobile. Hot yoga classes completed at other locations will not apply to this challenge.
5. Teams will be randomly assigned by SHY staff.
6. Team members will be posted on the chalkboard.
7. Winners will be announced on May 23 after the 9:30 class. We will host a party at the studio for all challengers!

Tada-sana! Tree Pose Breakdown

By News

Lotus Pose Tree Pose How To Hot YogaTree pose and toe stand are the last two poses in the standing series of our Gold 90 and Sterling 60 classes. They seem fairly straightforward, but there are some aspects of the tree pose that bear clarification.

The tree pose that we do in our Gold 90 and Sterling 60 classes has the following purpose: To open up the hips, knees and ankles in preparation for toe stand, and eventually, the lotus position.

Compare the woman on the left doing lotus to the woman on the right doing tree pose in the photo below.

Notice how in both poses the feet are near the hip creases, knees are extended away from the center line of the body and feet are turned outward.

Putting your body into lotus can be challenging on the hips, knees and ankles, and like many poses, some people come to it relatively easily while others struggle for a long time to get there. Tree pose is a great way to help prepare the body for lotus.

Tree comes at a point in the series where your body is relatively warmed up. Your knees and hips and ankles have had the opportunity to open, and although your heart may be pounding, you are encouraged to slow down, focus and balance. Not such an easy thing to do!

Lotus Pose Tree Pose How To Hot YogaHere are the steps to execute the pose:

1.  Ground yourself in alignment.

2.  Pick up your right foot with your left hand and if you need to, hold your right knee with your right hand. Be careful of your knee and your ankle. At any step, if you feel discomfort, proceed with care. If you feel pain, back off.

The goal is to put your foot in your hip crease, but your body proportions may require you to place your foot in a different place!

Look at the images below: The first woman’s foot is on her leg and it may never be on her hip because her shin bone is relatively short and her hips aren’t yet open.

The second woman’s foot is super high on her costume, because her shinbone is really long! Both are doing the posture correctly for their body type and for the condition of their hips, knees and ankles. Tightness in any of these joints may keep you holding on to your foot, and that is perfectly okay!

Lotus Pose Tree Pose How To Hot Yoga

3.  Slowly, gently allow your knee to come down toward the floor. Now remember the lotus pose — the knee is positioned away from the center line of the body approximately 45 degrees — so in tree, it is absolutely appropriate to have your lifted leg positioned away from the body.

The ball and socket of your hip joint may never allow you to position your leg so that it’s parallel to the standing leg and by forcing it, you could injure your hip!

Look at this group shot of people doing tree pose — everyone is trying the right way; no one’s legs are parallel.  Not even close!

Lotus Pose Tree Pose How To Hot Yoga

4.  Eventually, when the hip joint and the hip flexors open up enough, you will have two legs in one line FROM THE SIDE like the photo on the left.

Lotus Pose Tree Pose How To Hot Yoga

5.  The last part of the pose is to find alignment on all planes. Stretch your spine up, and stretch your tailbone down to prevent your rear end from sticking out. Look in the mirror and work to get your shoulders level and hips level.

Avoid sinking into the standing hip. The yogi on the right is out of alignment — see how her shoulders are not level and her hips are not yet level? This is common especially when you have to hold your foot. But she’s working toward it and will be there soon!

If you are challenged by tree pose, that’s okay! Start slow, hold on to your knee if you need to, work slowly, take your time, focus on your breath and alignment as best you can. And know that you’ll be on the floor resting very, very soon!

Sterling Hot Yoga welcomes Jessie Weddell to Mobile!

By Announcement

Jess guest teacher sterling hot yogaJessie grew up in Fairfax, Virginia as an athlete-turned-dancer. She found Bikram Yoga in 2012 during a very difficult time in her life.

As soon as she started practicing several times a week she noticed tremendous benefits in her focus, passion and peace.

Over time through consistent practice, she was able to heal the damage done to her body and mind and knew she wanted to share that gift with others.

She completed Sterling Hot Yoga Teacher Training at Casa Om in October 2014 and continues to take every opportunity she can to expand her knowledge of the practice.

Jessie will be with us on and off for a few months. She will teach Gold 90, Sterling 60 and Iron Hour! Welcome, Jess!

Reggie Wilson Shares Inspirational Yoga Story

By News

Reggie inspirational yoga storyThis is Reginald Wilson. Reggie started practicing with us in August of 2014. In his introductory month, he practiced 22 times. Since then, he practiced, on average, about three times a week.

This Superbowl Sunday, February 1, Reggie felt a tightening of his chest. His wife insisted he go to the hospital and after several tests, the doctors determined that Reggie had 100% blockage in one of his arteries and he needed a triple bypass.

After the surgery, the doctor asked him what he had been doing and Reggie told him, “Sterling Hot Yoga.”

The doctor said that there’s a good chance the yoga saved his life! His heart had actually developed alternate routes around the blockage and the strength of his systems got him through the surgery with relative ease!

Reggie returned to his practice this week and he is taking it slow and following our one rule. We are thrilled that he is Sterling!

Do you have a friend or family member who needs inspiration to come to class? Share this story!

What’s your story? I bet you have one!

Core Strength, Iron Hour and Standing Head to Knee

By News
Core Strength Iron Hour Sterling Hot Yoga

Iron Hour helps build core strength, which helps improve your postures in the Sterling 60 and Gold 90 hot yoga classes!

In many of the standing poses in our yoga series, we talk about the locked knee.

The locked knee, in good alignment with the ankle and the hip, is absolutely important, and it takes a great deal of strength to maintain it for more than a few moments.

In Standing Head to Knee, locking both knees is especially challenging.

In this wonderful photo example, Jason Winn is executing the full expression of the pose where his arms are extended, no longer holding on to the foot.

Yes, absolutely, Jason has a tremendous amount of strength in his legs, but it’s core strength that’s holding it all together!

Strong abs, strong legs and strong arms (and a lot of determination) are what allows Jason to pull off this beautifully executed pose.

It’s strength that supports flexibility and flexibility that supports strength. And now, Sterling Hot Yoga Works can help you to attain both.

Adding Iron Hour to your practice is a great way to improve your Standing Head to Knee and many other poses! But remember, taking the Sterling 60 and the Gold 90 also helps you to maintain good overall health! It all works together!

Sterling Hot Yoga Featured on Studio 10!

By News

Did you see some familiar faces on TV recently? Sterling Hot Yoga Mobile was featured on Studio 10, our local FOX affiliate’s morning show.

Lucille was on set to discuss the basics of hot yoga—such as the need for the heat and most importantly the breathing!

Then those familiar faces—some of our very own Sterling Hot Yoga Mobile yogis—demonstrated various postures, making this a wonderful opportunity to promote our studio.

Whether you want to learn more about Sterling Hot Yoga or you want to see some of your favorite yogis, check out this video!

Iron Hour Yoga: Learning the Proper Weight Hand Grips

By News

 

During Iron Hour Yoga, holding your weights in the proper manner will help you to get the most out of your exertion and ensure a safe and effective practice.

There are three positions in which to hold your weights: pronate, supinate and hammer grip. A pronated grip is when the back of your hands are facing the ceiling and your hands are wrapped around the weights with palms facing down.

In the standing series, during the lat pulls in Warrior II, you start the posture with a pronated grip. On the floor series with weights, the dumbbell chest presses require a pronated grip.

The second way to hold your weights is the supinated grip. A great way to remember supinate is to think of “soup.” Remember the movie, “Oliver” when little Oliver Twist with upturned hands asked for more soup? “Please sir, I want some more!”

Just like Oliver, whenever you supinate your grip, make sure your palms are turned upwards! The first biceps curls we do in the standing series is done with a supinated grip.

The third hold is the hammer grip. This is an easy one—imagine you are holding a hammer! Instead of holding the weights so that they are parallel to the floor
(pronate or supinate) in the hammer grip, the weights are perpendicular to the floor!

The second biceps curls in the standing series is done with a hammer grip. This will work a different part of the biceps muscles than the supinated grip.

For each of the three grips, make sure the back of your hand is in the same plane as the back of your forearm. Don’t bend your wrist too far forward or too far backward—imagine you have a ruler taped to the back of your arm and hand so that you can be sure to keep the carpel tunnel open as much as possible!

During Iron Hour, make sure you get the proper grip!

New 2015 Schedule Includes New ‘Iron Hour’ Class

By News

Sterling Hot Yoga Class GoalsSterling Hot Yoga is pleased to offer new yoga class that is designed to build strength, tone and give you the power you need to excel in the hot room and beyond!

I have been doing the Iron Hour in bits and pieces in order to learn how to teach it, and I have to tell you, I really like this class, and I truly believe you will too.

Here is a description of all the class offerings we will have in 2015:

Gold 90: Your traditional Hot Yoga class, featuring two sets of 26 postures and two breathing exercises in 90 minutes. Everyone is welcome to sweat, stretch and heal in this foundational class.

Sterling 60: A shorter version of Gold 90. With a faster pace and fewer sets of some poses, Sterling 60 combines flexibility and cardio for those who want a 60-minute hot yoga experience.

Iron Hour: A perfect complement to a hot yoga practice, Iron Hour combines yoga with light weight training. Men and women of all fitness levels are welcome to tone and sculpt, build lean muscle, improve metabolism and see results! Iron Hour is a heated class, but it won’t be as hot as Gold 90 or Sterling 60.

With these three classes, you will have the opportunity for a full health experience. You will heal your body and mind; you will strengthen and stretch; you will feel better and stronger inside and out!

The graphic at the top right shows the relationship between your goals and the classes.

When you choose your practice regimen, consider your goals! Use this handy matrix below as a guide to your Sterling practice. And of course, come as often as you can and experience improved well-being with a regular practice!

How to Choose Your Sterling Schedule

The new schedule will begin on January 11. The number 1 in any combination, reminds me of my mom and will always bring me luck. It brought me to Mobilehave you ever noticed all the ones on Highway 10 leading to our fair city? So on 1/11 Shoshana will lead us in our first Iron Hour class. I like that.

We have worked so hard to consider all of your needs, and after creating dozens of variations, we finally came to a decision that really resonates with us, and hopefully with you.

So here it is:

SHYWM 2015 Class ScheduleWe will have new schedules printed before the end of the week and new brochures soon. I think you will like them both. Make sure you download the Mind Body Connect app to secure your place in Iron Hour! We have a feeling it’s going to be VERY popular!