SPECIAL OFFER at Absolute Yoga (Liverpool): Reflexology Treatment for £15

 

 

Special offer throughout April 2015

Half price reflexology treatment (£15) with our Holistic and Beauty Therapist, Andrea (Facebook: facebook.com/tranquilityUK, Twitter: @TranquilityTT)

reflex

 

Available on Tuesdays and Wednesday nights, 6.00 – 8.00pm. To book: contact the studio or Andrea on tranquilityUK@gmail.com.

 

 Available to members and non-members.  Questions? Contact us

 

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NEW at Absolute Yoga (Liverpool): Holistic Treatments with Andrea

 

 

Holistic Therapies and Beauty Treatments now available onsite with Andrea (Facebook: facebook.com/tranquilityUK, Twitter: @TranquilityTT)

Treatments include: stone

 

  •  Facials
  •  Waxing
  •  Men’s Waxing                  
  •  Electrolysis
  •  Eye Treatments
  •  Manicures & Pedicures
  • Hopi Ear Candles
  • Body Treatments
  • Holistic Therapies
  • Massages  
  • Aromatherapy                                                                             
  • Reiki                                                                                                              
  • Reflexology  
       
Full price list available at reception or contact Andrea on tranquilityUK@gmail.com.

 

 

Available to members and non-members.  Questions? Contact us

 

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What’s on at our studio: April and May 2015

 Here’s what’s coming up at Absolute Yoga, Liverpool in the next few weeks….

 

Tuesday 7th April 6.30pm – 7.30pm 

FREE Posture Clinic with Jennie 

If your wrists ache in Downward Facing Dog or your not sure of the feet alignment in the Warrior postures then drop into this workshop for advice and tips on how to perform basic yoga postures.

 
Further information

 

Price: Free
Location: Studio two, Absolute Yoga
Levels: Beginners, intermediate and advanced.
Open to: Members only

How to Book a Place
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book online

 

 

Wednesday 12th April 7.15pm – 8.00pm

FREE Retro Legs, Bums and Tums with Jennie

physicalThe @KettleBelYogini is going old school for a one-off, extra evening class. Booking essential, spandex and leg warmers optional but recommended. 
Price: Free
Location: Studio two, Absolute Yoga
Levels: Beginners, intermediate and advanced.
Open to: Members only
Booking: essential
 

How to Book a Place
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book online

 

Tuesday 21st April 2015, 6.30pm – 7.30pm

Acid and Alkaline Foods: Eating for Health and Vitality 

 

An hour long (free) talk with health and nutrition coach, Rose Long.

aa

Price: Free
Location: Studio two, Absolute Yoga
Open to: Members and non-members 
Booking: Recommended

How to Book a Place
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book online

 

Thursday 23rd April 2015, 11.15am – 12.15pm

Sugar!

sugar

An hour long (free) talk about sugar with health and nutrition coach, Rose Long.

Price: Free
Location: Studio two, Absolute Yoga
Open to: Members and non-members 
Booking: Recommended

How to Book a Place
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book online

 

 

Holistic Therapies and Beauty Treatments now available onsite with Andrea

Treatments include Reiki, hot stone massage and Indian head massage. Full price list available at reception. Available for members and non-members.
 stone

 

Sunday 26th April (1.00pm – 3pm)

Yin Yoga Workshop, with Carliann

 
Carli
A beautiful, deep yoga practice ending in a yoga nidra.
 
Price: £20
Location: Studio one, Absolute Yoga
Open to: Members and non-members 
Booking: Essential

How to Book a Place
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book online

Please note that places are only provisionally booked until the cost of the place has been paid in full.

 

Sunday 17th May

 

Yoga Sound and Healing Workshop with yoga teacher and  holistic therapist, Jess and renowned sound healer, Suzie

 

Release what is no longer serving you and be immersed in a cocoon of total sound, where healing and transformation happens on a physical, mental, emotional and spiritual level.

Price: £25
Location: Studio one, Absolute Yoga
Open to: Members and non-members 
Booking: Essential
Additional information: Please bring a blanket and cushion
 

How to Book a Place
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book online

 

Please note that places are only provisionally booked until the cost of the place has been paid in full.

 

Coming soon…

Belly Dancing

 
Open to members and non-members. Date and time to be confirmed.
 

 

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Thursdays at 8pm from 29th January 2015

 

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Exclusive to Absolute Yoga (Liverpool)…

The days of doing hours and hours of cardio are over. Kettlebell workouts burn an average of 20 calories per minute (up to 900 calories in a 45 minutes class). Kettlebells provide a serious cardio and strength building functional workout which will also:

1. Burn fat

2. Increase lean muscle mass (strength without bulk)

3. Improve flexibility

4. Improve mobility

5. Strengthen the core

 

 

Where?

Absolute Yoga (Liverpool) 121 Oxford Road, L22 7RE


kb1

When?

Thursdays at 8pm from 29th January 2015

How much?

£7 (not included as part of introductory offers, studio membership or class cards)

How long?

45 Minutes

Who with?

Jennie (see The KettleBell Yogini)

How do I book?

Book by phone (0151 928 1029), email or online

What do I need to bring?

Water (essential), weight training gloves (recommended)

 

 

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Surviving Christmess

Rose Long is a Liverpool based Health Coach and Absolute Yoga practitioner. Rose has very kindly agreed to write a few guest articles for our studio in the area of health, well being and nutrition. Research suggests that the food you eat is approximately 85% responsible for factors such as body weight and overall health. Accordingly, read on: what Rose has to say is very interesting…

 

How many of us start planning for a healthy, happy Christmas, all good intentions and bright ideas, only to find ourselves face down in temptation firing off excuses as soon as the festivities hit?  Whether you’re going to be burning the candle at both ends, at home with the family, or heading off on holiday, chances are you’re hoping to make it through the festivities without tipping into excess and suffering the consequences. 

 

There’s no denying that Christmas is designed to tempt us into unhealthy habits… There is rich food EVERYWHERE and in quantities that make it seem totally reasonable to eat a box of Celebrations in one sitting, and reach for the Pringles as soon as they’re done.  On top of that we spend time with our families, who press our buttons and instantly we revert to being moody teenagers.  Another box of Celebrations.  Most years I’ve crawled into the New Year feeling like a sick rat, wanting to hibernate until Spring.

 

So what’s the solution?  Well, start by giving yourself a break.  If we believe the Christmas hype we’re going to end up miserable, because the reality is we simply can’t live up to the perfect picture of family togetherness, luxurious indulgence, awe-inspiring parties, and radiantly presented beauty that greets us in every advert at every turn.  Just like everyday life, the holidays will have their magic, and they will also have their mess.  Geneen Roth says, ‘Holidays can be illuminated, tender, horrible, painful, fragile, glorious times because they exaggerate our longings, our love, our generosity and our selfishness.’.  So what can we do to look after ourselves in the midst of all this messy good cheer?

 

The first step is giving up all those rules and restrictions about what you can and can’t eat.  When we label food and drink ‘bad’ we just fuel the temptation and it becomes impossible to resist.  I’ve tried everything – ‘I’m only going to eat one mince pie a day’.  Sounds simple enough, until I’ve eaten the one pie and suddenly that second mince pie looks like the most delicious, tasty, wondrous pie ever made.  Will power can only last so long, and when it snaps, it’s messy! 

 

Everything we eat and drink has an impact on us, but food and drink is neither ‘good’ nor ‘bad’, it just has consequences, which can make us feel ‘good’ or ‘bad’.  Often we can be so in love with the taste of something, we forget that it makes us feel like crap half an hour after eating it.  Eat with awareness, not rules.  Too many of us fall into the diet trap over Christmas – restricting the things we love and then hating ourselves for wanting them. 

 

Since I’ve stopped punishing myself with rules, Christmas has become much easier.  Rather than focusing on what I can’t have, I allow myself to have what I want.  Sounds dangerous, but I also add in some healthy stuff to keep the balance.  That’s the key, add in some simple steps every day that support your health.  If you’re taking care of yourself in small ways, you’ll be more mindful of your choices, and that makes it easier to keep the balance between enjoyment and excess.

 

Here are six simple suggestions.  Try them out this Christmas and you need never be that sick rat and believe me, life is easier that way!

 

– let a friend know what you’re committed to and stay in touch with them, especially if you’re struggling.

 

– stay hydrated.  The quickest way of feeling terrible is to get dehydrated, and it’s easy at this time of year.  Start each day drinking at least a pint of water and stay topped up during the day.

 

– support your digestive system.  Add in raw veggies each day to increase digestive enzymes, they help your system deal with all that rich food. 

 

– look after your liver.  Drink green tea.  Eat at least one liver loving food a day: brussels sprouts, grapefruit, beets and carrots, leafy greens, garlic, apples, avocados, broccoli, cauliflower.  Take milk thistle.  

 

– keep active.  Exercise, it works wonders.

 

– have time out.  Time to relax, be quiet, breathe.  In yoga this is called the fifth limb, Pratyahara, and it supports our growth and appreciation of life.  Listen to what you need, reflect on what is important to you and your inner growth, observe where you are with cravings and habits that are holding you back.  Read something inspiring, take a hot bath with oils, do a vision board for 2015, write, sleep.  Do the things that nourish and nurture you from the inside out. 

 

Be committed to looking after yourself this Christmas and have a perfectly messy, wonderfully imperfect holiday!

 

 

 

Visit Rose’s website here.

 

 

 

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Dealing with a Yoga High Hamstring Tendon Injury

 

By @Jennie_Ay

 

 

In the previous article by Absolute Yoga (Liverpool) we looked at hamstring tendon injuries which are common amongst yoga teachers and students. This article looks at suggested treatment methods for such injuries. However, if you have moderate to severe pain, or pain that persists despite a period of rest, then you need to seek treatment from your GP or physio before proceeding with the following recommendations.

 

 

Hamstring injuries suffered on the yoga mat are usually high tendon injuries at the point of the hamstring origin (the sit bones). These injuries develop over time as the the collagen fibrils which make up the tendon become frayed and damaged as a result of:

 

(1) Excessive tension of the hamstring tendons (from doing too many intense hamstring stretches and/or overstretching the hamstrings in certain postures)

 

(2) Insufficient rest to allow the healing of tiny tendon tears

 

Common Symptoms

 

(1) Pain/discomfort at the back of the top of the thigh and into the buttock

 

(2) Pain/discomfort when placing deep pressure at the point of the sit bones 

 

(3) Pain/discomfort when sitting on a hard surface

 

(4) Pain/discomfort which is exacerbated by forward folding asanas such as Standing Forward Fold (Uttanasana) and Intense Side Stretch Pose Parsvottanasana.

 

Treatment of a Yoga High Hamstring Tendon Injury

 

This is a three stage self-treatment plan working towards:

 

(1)  Healing the tendon itself

 

(2) Strengthening into the area in order to prevent reoccurring injuries

 

 

 

Want to try a class at Absolute Yoga (Liverpool)? The first class is free for new students and then choose from…

Special Offers

 Information for New Students at Absolute Yoga, Crosby (Liverpool)

  • Please see here for a list of classes which we recommend for your first time on the mat with us
  • You may also wish to read our FAQ on yoga and Pilates 
  • Your first class is free and then you can choose from one of the new member introductory offers: £30 for 30 days or £40 for 40 days

  • See here to book a class

  • For class descriptions, see here

Follow us on…         

                                                                   

 
How to Book a Class at Absolute Yoga, Crosby (Liverpool)
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book a class online here

 

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Looking after you knees on the yoga mat

 

The structure of the knee joint makes it more vulnerable to acute injuries involving ligaments, tendons and cartilage. Here are some tips on looking after your knees on the mat:

 

1. Never force yourself into a yoga posture. If you meet resistance then you need to investigate the underlying issue before attempting to push deeper into a pose.

 

2. Never ever push into pain and be aware of other ways joint discomfort can present in a posture such as experiencing a heat, numbness or a pinching sensation.

 

3. Knee injuries are not always acute and can build up over several weeks, months or years of practising poor alignment in a posture. If you are not sure if you are in a safe alignment then ask your yoga teacher for feedback.

 

4. The knee is most vulnerable to injury when it is in a flexed and rotated position. Start to familiarise yourself with postures which can place your knee in this position:

 

 

5. Lose the ego – sometimes you will never get further into a posture due to the shape and make up of your bones. Forcing yourself further when you have met resistance will not deepen the pose but it will lead to an injury. Practise Niyama two, Santosha (contentment) and accept the moment as complete. 

 

6. Remind yourself what the asana practice is about – performing the asanas is not about achieving idealised linear shapes but about getting the body stronger and working on the self in terms of understanding and self-acceptance. 

 

 

Related Articles by Absolute Yoga (Liverpool)

 

 

 

Want to try a class at Absolute Yoga (Liverpool)? The first class is free for new students and then choose from…

Special Offers

 Information for New Students at Absolute Yoga, Crosby (Liverpool)

  • Please see here for a list of classes which we recommend for your first time on the mat with us
  • You may also wish to read our FAQ on yoga and Pilates 
  • Your first class is free and then you can choose from one of the new member introductory offers: £30 for 30 days or £40 for 40 days

  • See here to book a class

  • For class descriptions, see here

Follow us on…         

                                                                   

 
How to Book a Class at Absolute Yoga, Crosby (Liverpool)
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book a class online here

 

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Yogi Knee

By @Jennie_Ay

 

The KneeThe knees, unlike the hips (which are a ball and socket joint with a large range of motion), are a hinge joint capable of two main movements: flexion and extension. When the knee is extended, no active rotation of this joint is possible. However, when in a flexed position a certain degree of rotation is possible. 

hinge-joint-knee1The knee joint is comprised of the epiphyses of two long bones (the femur and tibia) in addition to the patella. The knee joint, unlike the hip joint, has poor boney stability because there is relatively little contact between the bones of the knee. This makes the knee more vulnerable to acute injuries involving ligaments, tendons and cartilage because they play a bigger role in holding this particular joint together. 

 

 

The femur (thigh bone) also forms part of the hip joint. Accordingly, what happens at the hip joint can also have implications for the knee joint. For example, the femur will stop exterally rotating partway into a yoga posture (such as Lotus) when it makes contact with the bone of the hip socket. This bone on bone contact is known as compression and prevents any further progression in that particular direction, regardless of flexibility around the hip joint. 

 

Unaware of the boney block, sometimes yoga students attempt to go deeper into the posture and will use their knees to bypass this resistance. For example, forcing the feet up to the opposite thighs in Lotus pose by laterally rotating the knees (turning them sideways).

Carli deomonstrating the correct knee and foot position in Lotus (Padmasana). Carli is able to perform full lotus due to the external rotation from the hips.

Carli demonstrating the correct knee and foot position in Lotus (Padmasana). Carli is able to perform full Lotus because she can externally rotate her hips to 115 degrees due to flexibilty around her hip joint but also due to the bone structure of her thigh and hip bones.

However, the knee is extremely vulnerable to injury in this flexed and rotated position. Specifically, when forced into this angle in Lotus, the ends of the femur and tibia can squeeze the inner cartilage of the knee, damaging the meniscus and resulting in an painful knee injury.

 

Accordingly, forcing the knees out to the sides in Lotus, or other yoga asanas such as Baddha Konasana and Janu Sirsasana, places immense pressure on the intra-articular structures of the knee and is the source of most yoga related knee injuries which can include ligament strains, tendonitis, mal-tracking of the patella or, even worse, a meniscus (knee cartilage) tear. 

 

Related Articles by Absolute Yoga (Liverpool)

 

 

Want to try a class at Absolute Yoga (Liverpool)? The first class is free for new students and then choose from…

Special Offers

 Information for New Students at Absolute Yoga, Crosby (Liverpool)

  • Please see here for a list of classes which we recommend for your first time on the mat with us
  • You may also wish to read our FAQ on yoga and Pilates 
  • Your first class is free and then you can choose from one of the new member introductory offers: £30 for 30 days or £40 for 40 days

  • See here to book a class

  • For class descriptions, see here

Follow us on…         

                                                                   

 
How to Book a Class at Absolute Yoga, Crosby (Liverpool)
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book a class online here

 

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Bone compression – the reason you may never get into certain yoga poses

 

By @Jennie_Ay

 

Can you get your hips to face forward in Warrior I (Virabhadrasana I)? Are you able to place your shin parallel to the top of the mat in Pigeon (Eka Pada Rajakapotasana)? Perhaps you find it difficult to lower your hand down your forward leg in Triangle (Utthita Trikonasana) or bring your feet up to the opposite thighs in Lotus (Padmasana)?

 

Trying to obtain “perfect aligment” in an asana can be an exercise in futility because the ability to move the body through a yoga pose is not just about the flexibility of the muscles, tendons and fascia in and around the joint. The ability of a student to perform a yoga pose is also influenced by anatomical factors such as bone structure. For example, the shape of bones and the angles at which they articulate to form a joint.

 

External rotation, bone compression and asana alignment in Lotus (Padmasana) 

 

In addition to flexibility, the ability of a yoga student to sit in full Lotus is also determined by the shapes and angles of their left and right femur (thigh bone) and acetabulum (hip socket). Sitting in full Lotus requires the ball-shaped head of the femur to rotate outward in the hip socket at about 115 degrees.

 

Carli demonstrating the correct knee and foot position in Lotus (Padmasana). Carli is able to perform full lotus because she can externally rotate her hips to 115 degrees due to flexibilty around her hip joint but also due to the bone structure of her thigh and hip bones.

Carli demonstrating the correct knee and foot position in Lotus (Padmasana). Carli is able to perform full Lotus because she can externally rotate her hips to 115 degrees due to flexibilty around her hip joint but also due to the bone structure of her thigh and hip bones.

 


External rotation of the hips halts at the point at which the greater trochanter of the femur comes into contact with the superior rim of the acetabulum. Basically, your thigh bone will stop rotating part way into Lotus when it makes contact with the bone of the hip socket. This bone on bone contact is known as compression and prevents any further progression in that particular direction, regardless of flexibility around the joint. 
Accordingly, you may never be able to go deeper into certain yoga postures due to the shape of your bones. 

 

 

Related Articles by Absolute Yoga (Liverpool)

 

 

Want to try a class at Absolute Yoga (Liverpool)? The first class is free for new students and then choose from…

Special Offers

 Information for New Students at Absolute Yoga, Crosby (Liverpool)

  • Please see here for a list of classes which we recommend for your first time on the mat with us
  • You may also wish to read our FAQ on yoga and Pilates 
  • Your first class is free and then you can choose from one of the new member introductory offers: £30 for 30 days or £40 for 40 days

  • See here to book a class

  • For class descriptions, see here

Follow us on…         

                                                                   

 
How to Book a Class at Absolute Yoga, Crosby (Liverpool)
Email: info@absoluteyogacrosby.co.uk
Call: 0151 928 1029
Book a class online here

 

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