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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Guest Blogger, Dan: still smiling…despite side crow

Forgive me I have sinned, I didn’t listen.

 

I didn’t listen to my own body. After a week and a half away from the hot room, I jumped straight into a Traditional Pilates and assumed I could take whatever the class threw at me. I went too hard, too fast and had to reap the consequences which are far too graphic for you dear reader. Suffice to say I have been humbled by that first lesson back. LISTEN TO YOUR BODY.

 

Something I’ve both learned and been educated about in the class is the mental attitude that you bring into the room. This might sound basic to you but it was a revelation to me, just by saying to myself “I can do this” gave me more stamina and the ability to complete a set. Add to this something that was mentioned by Paula, which is to smile while you are in the room, no matter what you are doing. This feeds me and pushes me on, I am enjoying the class, so why am I grimacing my way through it? There are floor to ceiling mirrors in front of me and I even look prettier (ish) if I’m smiling back at myself. This again helps to increase stamina and pushes me on.

 

Thats not to say that I’m grinning like the Cheshire Cat at all times during the classes. When it comes to mountain climber or the 100, there isn’t a joke created that could make me smile. I’ve also recently become acquainted with the Hindu Press Up, the burpee’s yoga powered sibling. This move elicits faces from me that shouldn’t be seen outside of a birthing suite, that goes for the grunts too.

 

The tri-dynamic classes are to blame for the whole raft of names that I now know, it is also to blame for the bruised butt I got from trying side crow. Apparently bakasana alone was not enough, but at this point it is beyond me.

 

I’ll keep smiling though and I will get it.

 

Namaste kids.

 

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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Yoga and Hamstring Pain

 

By @Jennie_Ay

 

The hamstrings are three muscles (the semimembranosus, the semitendinosus and the bicep femoris) which run through the back of the thighs. The hamstrings function to flex the knee and assist in hip extension and so are active at multiple points of the yoga asana practice. Accordingly, hamstring injuries are common amongst yoga students due to the excessive repetition of hamstring contraction.

The hamstrings are three muscles which run through the back of the thighs. The semimembranosus and the semitendinosus originate at the ischial tuberosity (the sit bone) and insert into the tibia. The bicep femoris also originates at ischial tuberosity but has a second origin point at the back of the femur (thigh bone) and goes on to insert into the top of the fibula and the upper outisde part of the tibia.
The hamstrings are three muscles which run through the back of the thighs. The semimembranosus and the semitendinosus originate at the ischial tuberosity (the sit bone) and insert into the tibia. The bicep femoris also originates at ischial tuberosity but has a second origin point at the back of the femur (thigh bone) and goes on to insert into the top of the fibula and the upper outisde part of the tibia.

 

Hamstring injuries suffered on the yoga mat are usually high tendon injuries at the point of the hamstring origin (the sit bones). Such injuries are usually referred to as “hamstring tendonitis”. However, the name “hamstring tendinopathy” may be a more accurate description of high hamstring tendon injuries as research suggests that this injury is more a degenerative than inflammatory process. 

 

Hamstring Tendon Injuries

 

Tendons are bands of connective tissue which attach muscle to bone. The point at which a muscle meets a tendon is known as the musculotendinous junction and the point at which a tendon inserts into a bone is known as the the osteotendinous junction.

 

Yoga based high hamstring tendon injuries tend to occur at the musculotendinous junction in one of the tendons of the hamstring muscles at the origin point of the sit bone. 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

 

This is caused by excessive hamstring contraction from doing too many intense hamstring stretches and/or overstretching the hamstrings in certain postures. The amount of tension placed on the tendon is influenced by factors such as volume (time spent under contraction), frequency (number of times on the yoga mat per week) and the intensity of the contraction.

 

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

 

Any time you stretch a muscle, it pulls on its tendons, creating microscopic tears. If you wait 24 to 48 hours between practice sessions then these tiny tears heal. However, it is common for yoga students and teachers to proceed with their practice following a “little niggle” to the top of the hamstrings. Yet this little niggle is a tiny tear to the hamstring tendon which will eventually form adhesive scar tissue intended to protect the tendon as it heals. Unfortunately, this scar tissue can also limit circulation to a tendon (which already has a poor blood supply) and will ultimately make it harder for the injury to heal. 

 

Weak hamstring tendons (as a result of weak hamstring muscles) or a failure to adequately engage the hamstring muscles can also be a factor in the development of a high hamstring tendon injury.

 

Common Symptoms

 

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

Pain at the top of the thigh and/or into the buttock

Pain at the top of the thigh and/or 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.

 

Yoga students with hamstring tendon injuries often report feeling their hamstring “go” as though it is an acute injury done on the mat in a specific stretch. However, hamstring tendon injuries tends to be caused by excessive weakening of the tendon over time as a result of excessive over stretching and insufficient rest.

 

Treatment

 

Continuing to practice on a injured tendon will result in an injury which will continue to cause you pain and is unlikely to ever fully heal.

 

Treatment for high tendon hamstring injuries begins with an initial rest period followed by a programme to strengthen the hamstrings. 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. 

 

 

 

 

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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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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