Alternative Exercise Methods
Alternative Exercise Methods are an essential component of the Integrated Fitness by Design. These include yoga, pilates, and tai chi, which focus on an inner connection between breathing, meditation, and deep body strength and awareness.
YOGA
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Yoga is a great way to develop strength, endurance, correct body alignment and increase flexibility. Students of yoga generally report higher levels of energy, decreased levels of stress and anxiety, and an increased feeling of general well-being. As practice continues, a student’s ability to relax and concentrate often improves. |
Yoga poses require concentration while strengthening and stretching the body. Yoga helps to integrate the mind, body and spirit, utilizing breathing techniques and meditation to open the mind, foster positive thinking, reduce stress, and increase self esteem.
Private sessions with one of the Studios’ Yoga instructors are extremely effective. Beginners are able to get an individual feel for how their bodies will adapt to Yoga postures and sequences. Fine tuning of specific poses and development of personalized sequences are benefits for those of all levels. As well, moving past life’s injuries can be significantly improved in these one-on-one sessions. They are also recommended as a component of our Integrated Fitness programs to improve flexibility, body awareness and deep core strength.
Because of their sensitivity to students’ experience, each of the Yoga instructors is able to structure their classes to adapt for all levels. Classes have a maximum of 12 students to allow an intimate and effective student to instructor ratio. Our classes offer a unique experience in the Ashtanga, Viniyoga, or Iyengar yoga styles.
Ashtanga Vinyasa Yoga
Ashtanga Vinyasa Yoga guides the student through sequences of postures that flow sequentially with rhythmic, deep breathing. The results are a calm, peaceful body and mind with flexibility, strength, and mental as well as physical endurance.
The practice of yoga postures detoxifies the body by flushing lymph glands and breathing fresh blood supply to internal organs and various muscle groups. Self-knowledge and coordination increase as the body-mind connection develops balance, agility and poise.
Iyengar Yoga
Iyengar Yoga focuses on correct body alignment and anatomical development, proper sequencing, use of props and pranayama (breath) to nurture greater concentration, strength, stamina, mental health and physical flexibility as well as overall balance and inner harmony.
Iyengar Yoga was developed by the now 87-year old B.K.S. Iyengar, one of the premier yogis responsible for introducing Yoga to the west. B.K.S. Iyengar has mastered and synthesized over 200 classical yoga asanas (postures). The powerful cumulative effects achieved from Iyengar Yoga are used to treat many ailments and is impressively healing!
Viniyoga
Viniyoga sequences coordinate breath with repetition of postures as well as holding of traditional poses. The result is flowing sequences that can bring balance and vitality, ease stress and areas of chronic tension, and correct movement patterns. Key elements include spinal health and universal alignment principles.
Learn adaptations and the fundamentals of this powerful practice. Both therapeutic and challenging, classes are lead with a light-hearted spirit.
Prenatal Yoga
Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation with little, if any, impact on your joints.
Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. Learning breathing techniques primes you for labor and childbirth by training you to stay calm when you need it most. When you’re in pain or afraid, your body produces adrenalin and shuts down the production of oxytocin, a hormone that makes labor progress. Yoga training will help you fight the urge to tighten up when you feel pain and show you how to relax instead.
The benefits of yoga aren’t limited to your physical well-being. Taking a prenatal yoga class is a great way to meet other pregnant women - to become part of a community. Being in a positive, supportive environment with others like you can give you a regular emotional boost and keep you motivated to continue exercising.
Come and explore gentle Yoga postures and practices that are stabilizing, strengthening and relaxing. Enjoy a safe, supportive and nurturing environment with opportunity for sharing. Suitable for women in any trimester or those wanting a gentle and therapeutic Yoga class. Check schedule for class times.
Yoga for Kids
Our youth are gifted with boundless energy. They are also driven in many directions at once. Introducing Yoga into their lives will not only provide physical benefits such as flexibility, core strength and endurance, but exposing them to Yogic philosophy will offer them an opportunity to contain and direct their energy.
Spencer Fitness Studios is developing Yoga classes that will bring our kids an opportunity to get together in this different type of setting and experience Yoga in a focused yet fun environment. Interweaving static as well as flowing postures along with Yoga based games will keep the classes challenging as well as entertaining. The physical benefits include an improved body awareness and coordination so very important in their developing years. This will support young athletes as well as those who just want to go out and play. Improved focus, emotional balance, and inner calm will benefit the kids… as well as their parents!
PILATES
The basic principles of Pilates conditioning are to increase awareness of the body as a single integrated unit, to improve alignment and breathing, and to increase efficiency of movement.
Developed in the early 1900's, Joseph Pilates worked to aid the recovery of English soldiers during WWI. He developed a unique system of exercises, ingeniously improvising hospital gear and other equipment of the era. Today, the teachings of Joseph Pilates have been updated by applying current knowledge of anatomy and physiology to offer a more effective and safer exercise program.
Pilates is a highly effective way to stretch, strengthen and streamline your body without building bulk or stressing your joints. The perfect compliment to cardiovascular exercise, sport, rehab and life, Pilates will help you to tone, feel revitalized and move with ease. Movements originate from the core of the body outward, focusing the mind to work the body. The practice of Pilates creates lean, long muscles, corrects imbalances and realigns the body to improve posture, strength, flexibility and everyday performance for a better quality of life.
Practiced faithfully, Pilates yields numerous benefits. Increased lung capacity and circulation through deep, healthy breathing is a primary focus. Strength and flexibility, particularly of the abdomen and back muscles, coordination both muscular and mental, are key components in an effective Pilates program. Posture, balance, and core strength are all heartily increased. Bone density and joint health improve, and many experience positive body awareness for the first time. Pilates teaches balance and control of the body, and that capacity spills over into other areas of one's life.
Pilates Mat classes are an adaptation of the fundamental Pilates exercises, performed in a group setting with minimal props and auxiliary equipment. The numerous benefits carry over into this format, and the students learn how their bodies perform and are able to enhance results by follow-up pursuits on their own. Spencer Fitness Studios presently offers Pilates Mat classes for students of all levels and Instructors introduce progressions at your individual rate. Please see the Class Schedule for available times.
TAI CHI
Regular practice of Tai Chi can bring a wide range of health benefits to the muscular, skeletal and circulatory systems. The flowing movements of Tai Chi serve as a moving meditation that reduces stress and provides a way to cultivate body and mind. Most people can do Tai Chi in spite of handicap or ailment, although the way the form is practiced may have to be adapted to suit their specific needs.
Many illnesses have been shown to improve with the regular practice of Tai Chi. Pregnant women or those with an acute health problem should check both with the instructor and their personal physician before beginning any exercise program. Tai Chi is a gentle form of exercise that can be performed and benefit even those with advanced chronic conditions.
Learning Tai Chi is a developmental process. The better your Tai Chi, the more you benefit. The basic beginner class is literally just the beginning. While some people only take the initial class out of curiosity, many students practice and attend more advanced classes and workshops for the rest of their lives.
Presently, Spencer Fitness Studios is offering Tai Chi Chih. A softer and mellower version of the martial art Tai Chi, TCC is a gentle yet powerful way to increase energy, balance and harmony throughout the body. It is a moving meditation generally done in slow motion. TCC is a series of 20 different movements, each of which can be done individually or connected together as a whole. A wonderful addition to all other forms of exercise, even a few minutes of TCC a day can change your life and improve your vitality and peace of mind.
Tai Chi Chih classes are scheduled in series of seven classes, six in sequence and a review. These are presented in Level I & II with a follow through ongoing class. Pre-registration is requested, and drop-in is also available. Please check the schedule or call the Studios for further information.
Also see Mainstream, Personal Care and Integrative Fitness
