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yoga and weight training

Mar 01
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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!

Feb 01
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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!

Jan 05
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New 2015 Schedule Includes New ‘Iron Hour’ Class

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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 Mobile—have 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!