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In the athletics industry, there is a popular term used to describe the different muscle groups of the upper body while training. Generally, the upper body can be broken down into two separate groups. The “show” muscles, consisting of the anterior chain of muscles: pectoralis muscles, abs, and biceps, and the “go muscles” consisting of the posterior chain of muscles: rhomboids, triceps, lats, and the trapezius muscle complex.2 As you could imagine based on what the name implies, the anterior chain muscles are generally the look good muscles, but the posterior chain muscles are what’s important in providing stability, power, and total body strength.2 Sometimes, due to either ineffective training, or poor care of the body following exercise, some of the “show” muscles become tight and overactive, while a majority of the “go muscles” become stretched out, weak, and inhibited. This occurrence is known as upper cross syndrome (UCS), and is characterized by protracted shoulders and a forward head.3 Specifically, athletes displaying UCS exhibit tight pecs (major and minor), upper traps, and cervical extensors (sternocleidomastoid, levator scapulae, and scalenes). As a result, the same athletes have inhibited, weak, and underactive mid-and-upper back muscles (mid/lower traps, serratus anterior, and rotator cuff).3
There are five different parts of your upper body, these consist of chest (pectoralis major), back, arms, core, and shoulder. Each part of the upper body is very important to focus on, just like leg day. There isn’t one part that is more important than the other, so getting them all equally worked is important as they all connect in some way. The core, or abdominal muscles, is a very important because those muscles connect up to your chest, to your back, and then connect down to your thighs. Working your back and shoulders will help your posture which in return helps prevent injuries. Having strong arms helps with everyday activities as well, such as reaching, grabbing, and carrying things.
Today we are going to talk about strengthening our core. When most people hear the word core, they automatically think about the abdominals. Core muscles involve so much more than that. Core muscles are some of the major muscles that stabilizes and controls the pressure inside the trunk; these are the pelvic floor, abdominal wall, back, and diaphragm muscles.2 Here are a few reasons why it is important to strengthen core muscles:
• Strong core muscles improve sports performance3
Core muscles are what help you to generate power. Any dynamic movement that comes from the upper or lower body originates from the core. You can have good upper body and lower body strength, but with a weak core you will still not be as powerful. A strong core also helps you to change directions quickly, which is important with sports.
• A strong core reduces the risk of injury3
Back pains and strains are common due to improper bending, lifting and sitting in a chair for too long. Strengthening the core is one of the best ways to prevent lower back pain. It also improves balance and gives the body greater stability in the midsection, which lowers the risk of injury when changing positions quickly.
• Better posture3
Problems with posture are often due to muscle imbalances, weak back muscles, relative to abdominal muscles. Strengthening the core helps correct this imbalance and improve posture.
• It improves your ability to do everyday activities3
Everyday activities such as: bending over to pick something up, moving furniture, climbing the stairs, etc. all involves core muscles. Even outside of sports, a strong core is vital for everyday activities.
• A strong core is the key to flat abs3
To obtain those abdominal muscles, balance is key. By focusing on just abdominals and excluding other core muscles will make it difficult to get that abdominal definition. To avoid this, balance exercises. Make sure workouts work your abdominal muscles along with exercises that strengthen back, hips and pelvis muscles
We will use the anatomical and kiniseology of the upper back and core to sequence yoga asanas for balance and strength.
Regular and daily practice will give results as without the gift of your presence the results will not be forthcoming. Please practice daily.
FROM 1ST-10TH OF THE MONTH
We will start with upper body-sculpting routine that employs 3 key Yoga moves to tone the arms, chest, back, shoulders, and abs. Strengthen the core, burn fat, and tone the biceps, triceps, and forearms with World-Renowned Yoga Expert inspired Yoga Session.
We will then practice Yoga Tantalizing Tummy Workout inspired by Rainbeau Mars. This Yoga is an intense abdominal workout that is designed to refine and define your core, burn fat, and slim the waistline through a unique series of ab-focused Yoga exercises. Align your spine and strengthen your midsection as you tighten the obliques and sculpt rock-hard abs. Learn to focus your breathing to maximize results. Practice ab-strengthening poses that will tone the arms, back, chest, shoulders, abs, and butt. Melt away the extra belly fat, increase flexibility, and develop long, lean muscle throughout your entire body with this highly-effective workout. Try this exercise to relieve tension in the lower back as you stretch the psoas muscle and elongate the spine. Look and feel your best and shape the six-pack abs that you have always desired!
- REGULAR YOGI
FROM 11th to 20th OF THE MONTH
Yoga Detox is about hips and twists
Yoga Detox inspired by Rainbeau Mars session is a unique detoxifying Yoga exercise that is designed to release toxins, enhance circulation, and tone the arms, legs, abs, chest and butt through a series of effective stretching and toning poses. Star the month with a bang and Increase flexibility, burn fat, and build lean muscle. You will open the hips & chest, release the spine, and massage the internal organs to release harmful stress and toxins from the body. Learn to allow your body to gracefully surrender as you breathe into that which feels stuck and walk the path of least resistance. Focus your breathing as you stretch the hamstrings, pull the belly button to the spine to strengthen the core, and free the neck & jaw with this rejuvenating series.
Beauty and indulgence can co-exist! Many popular dieting habits (like ‘no pain, no gain’ and abstaining from sugar, salt and fats) can actually be detrimental to health and prevent lasting results. That’s why!
1) Eat the Rainbow
2) Count Colors, Not Calories
3) Eat Your Dessert First
4) Use More Salt
5) Eat More Fat
6) Drink Less Water
7) Food Combine
8) Lifestyles, Not Diets
9) Eat Fruit on an Empty Stomach
10) Enjoy Yourself!
We also recommend you to buy the book of Rainbeau Mars from our Gems of Yoga Store. It’s a most useful book.
- COMMITTED YOGI
FROM 21st TO 30th OF THE MONTH
We introduce you to ra’yoKa which uses breath centered flow and yoga therapeutics and enhances it with martial arts movement and core conditioning so you can improve your core and muscle groups while enhancing our flexibility. a soothing, fat-burning, total body-toning nighttime
Yoga workout that is designed to de-stress you from the day and relax you for the evening through a unique combination of exercises that fuse martial arts with traditional Yoga poses. Learn how to focus your breathing to release anxiety from your stressful day as you tone the butt, legs, abs and arms with yoga sequence inspired by World-Renowned Yoga Instructor, Rainbeau Mars. Let go of built-up tension and melt away calories as you heat up the core, release the hips and psoas muscles, and center your inner self. Increase balance and flexibility with this flowing exercise that will sculpt muscle and send you well on your way to a peaceful night’s sleep. Banish road rage and forget about that overwhelming boss as you kick and sweat off the pounds with Rainbeau Mars inspired weight loss yoga. Practise it daily or remember and workout at home to lower cortisol levels and feel refreshed and renewed. Look and feel your best.
START TODAY! At this point there really are no excuses. The longer you wait, the stiffer your body and mind can get. Start by doing at least 60 minutes 3 times a week and then working up to that amount of time daily upto 7 times per week.
Are yoga weight loss results visible after two weeks?
You will definitely see noticeable yoga weight loss results within two weeks. Practice regularly, and they will only improve from there. You will feel stronger and thinner every day.
With time and hard work, your body will look toned and muscles will show. Do not feel worried if your weight does not change much. Muscles replace fat overtime. And muscle is heavier than fat.
It is important to focus on how you feel. Take small steps in the right direction and you will get in shape eventually. A numerical figure does not matter much. Instead try to be healthy. Losing Belly Fat is one added bonus.
Two weeks are enough to see positive changes. Progress will give you motivation to continue. Love the process a becoming a happier and healthier version of yourself.
Moreover, yoga makes losing weight actually enjoyable. There are no drastic dieting or extreme exercising involved. Do not expect quick results. But when you get them in time, they will last.
Yoga gives you the tools to lose weight and keep it off. It builds a strong connection between mind and body. Being more self-aware leads to natural healthy changes in your diet and lifestyle.
What does happen after a month a regular yoga practice?
You will start to look totally different after one month. More toned and muscular. You will also have more mobility, stability and flexibility. You will feel much stronger if you practice yoga often.
Yoga does miracles for your body and your mind. It releases stress and anxiety. Plus, it has plenty of benefits for your health and well-being. You will definitely see changes in yourself within a month.
More energy, less tension, inner calm, better digestion, less chronic pain. Yoga does so much more and is very rewarding. The more regularly you practice, the faster you will get yoga weight loss results.
Not only you will get in shape, but also better sleep, focus and mind clarity. Plus, yoga improves your overall body essential functions, such as the immune system, heart and brain.
While weight loss might not be the ultimate goal of yoga, you will definitely get fit and healthy practicing regularly. How fast you progress depends on a lot of factors and how hard you train.
With patience and discipline, you will get the body of your dreams. Focus on practicing correctly and regularly. Make your yoga practice your own and find the best type of yoga for you.
A great warm up and morning sequence is Sun Salutation. Many people report losing weight effectively with this exercise. It is suitable for beginners and you can practice it after learning the basics.
What kind of progress can I expect after one year?
If you hate the gym and running, you should definitely consider yoga. You will get the most yoga weight loss results by practicing twice a day for a year.
Expect to become the lightest, thinnest and healthiest you have ever been. There really is no need for long hours exercising or starvation diet. Naturally, you will gravitate towards a healthy yoga diet.
Yoga helps you become more conscious about your eating habits. If you are serious about yoga, you will breathe, relax and become stronger, flexible and aware. It all depends on how you practice.
You do not have to practice an intense style of yoga twice a day. A more gentle and restorative practice is preferable in the evening. You will sleep better and get plenty of rest.
Yoga is not like any other exercise. It is mental, physical and spiritual, It combines poses, breathing techniques and meditation for maximum benefits. Nothing beats regularly yoga practice.
Yoga saves you time and money. It can be practiced anywhere with almost no equipment. Make sure to enjoy every moment of it. Your body will thank you.
How long do you have to wait to get yoga weight loss results? If you practice often, you will see progress quickly and feel motivated. It can take some time to see changes but with patience, it will happen.
Yoga helps you lose weight safely and naturally. Plus, it offers plenty of other benefits for your health and well-being. You will probably not see a big difference the first week starting out.
But everyone starts somewhere. You have to learn the basics to put down the foundations for more progress. If you stick with it, you will definitely notice positive effects within four weeks.
It all depends on how you practice. If you are serious about yoga, three month is enough to get stronger. Take the time to discover yourself and see what type of yoga you prefer. We offer a variety of yoga sessions for you to try.
Practice regularly over a year and be amazed of what you can achieve. Enjoy the process of becoming the healthiest and happiest version of yourself. Results will follow.