How to get the maximum effect from yoga classes?
Do you want to improve physically and spiritually? Is your aim to completely change your life for the better? Start practicing yoga with us! This is a direction with a thousand-year history, which is appreciated all over the world for the opportunity to rejuvenate the body and mind, focus on the inner world, learn to relax, getting rid of stress and depression.

Are you looking for a yoga mentor in New York? Come to Studio ONE YOGA NYC! We offer yoga classes in classrooms for both experienced practitioners and beginners. Our teachers will help you to decide on practice, learn the correct body position in different asanas, which will make your further training as effective as possible.
Why is yoga good for health?
The main effectiveness of yoga exercises is a complex effect on the human body, including physical and psychological levels.
  • Regular training is the protection of the body from many chronic diseases,
    inflammation, colds and other conditions.
  • Yoga allows you to get to know your body and your capabilities batter, gain self-confidence. Thanks to training, posture improvement, spine stretches, long lean muscles are formed; creating attractive shape of your body.
  • With a regular practice, one gets a new awareness of their body and begins to monitor their diet. The body itself begins to tell what foods it needs for healthy functioning. As a result, yoga gives a special feeling of lightness.
  • Yoga classes bring calmness and regularity to life, relieve stress and
    depression, providing a sound sleep. Combined with a good rest yoga exercises improve productivity in the work process, brining you a step closer to success in life as a whole.
  • Yoga teaches us to react correctly to what is happening, instills the habit of positive attitude for the whole day.
What are the benefits of bends and backbends?

Every day, without even noticing it, we do bends for different needs – we tie shoelaces, pick up fallen objects. These natural functions, provided by nature, are often difficult for many because of the tightness of the muscles. In general, bends are an indicator of a person's physical condition and biological age, signalizing problems of the musculoskeletal system, respiratory and nervous systems, and internal organs.
In yoga, bends are mandatory elements of many asanas, which are performed both standing and sitting. This allows you to activate the parasympathetic part of the nervous system, which in turn harmonizes the internal state of a person. The main rule when performing forward bends is not to round the lower back, but to perform an axial rotation of the pelvis, building the back into an even arc. In general, yoga for the back and spine allows you to stretch your back and the back of your legs what helps to relief the muscles’ cramps.
In addition to forward bends, yoga also uses backbends, during which the body bends in such a way that the inner side of the arc is the back. In ordinary life we rarely perform backbends, for example, "bridge" in physical education classes or stretching after waking up in the morning. However, they are very useful for the health of the back and spine, as they allow you to get rid of tightness, strengthen muscles, and stimulate the digestive system. The maximum effect achieved when backbends performed in different positions: standing, sitting, lying on your stomach or back.
What is the meaning of the nail standing?

Do you need to get rid of blocks on a physical and emotional level? There is an interesting practice in yoga – solstice or Sadhu therapy (the name of the exercise board). The process itself is an uncomplicated scene: you need to stand with both feet on a board with nails stuffed up. In this case, the effect of yoga manifests through the observation of sensations. It is believed that a person who goes from acute pain to relaxation can get rid of physical and emotional blocks.
Most often, such classes are held with a mentor who helps you get on the board correctly and supports you emotionally, allowing you to stay in this position longer.
Twisting – nowhere without them!

Twisting is, in fact, a rotation of the vertebrae relative to each other. In each part of the spine, the level of twisting is different, which is explained by the structure of the vertebrae and articular processes. Such exercises must be started under the supervision of an experienced instructor; otherwise, the wrong position can be dangerous for the spine. If you do everything correctly, you can get a high effect from

  • strengthen the back muscles; make the spine more flexible,
  • increase the mobility of vertebral joints with ribs, pelvis, skull,
  • provide a better exchange of intra-articular fluid to nourish the intervertebral joints;
  • stimulate the work of the gastrointestinal tract.
In yoga, twisting is done with exhalation, keeping the spine straight and allowing you to twist through its extension. The most important indicator of the correctness of the poses is breathing. If it gets lost, then it is necessary to return to the starting position or do a simpler form of asana.
What is the benefit of "hot yoga" for the body?

"Hot" yoga is performed in a room heated to 105* F with high humidity. Hot Yoga allows the muscles to warm up as quickly as possible and quickly relieve tension. Hot yoga creates positive effect for all vital organs:
  • strengthen the cardiovascular and respiratory systems,
  • gets rid of toxins, removing unnecessary substances through the skin,
  • increases flexibility of muscles,
  • removes excess weight.
Contraindications to such activities include high blood pressure or varicose veins.
Is yoga effective for weight loss?

As a rule, yoga asanas were not developed purposefully for weight loss. However, it is quite possible to burn calories and lose extra pounds due to the training. Burning calories during yoga classes in one workout can be from 180 to 600 calories, depending on the direction of yoga and the intensity of classes.
Moreover, with consistent practice, the lost weight never returns, and the body acquires a tightened, more slender shape. In addition, yoga improves metabolism, strengthens muscles, and cleanses the body. This effect of yoga gives not only training, but also a change in lifestyle – a healthier diet, the right psychological attitude, getting rid of stress.
How many times a week should I practice yoga?
There are no strict prescriptions for how often you need to practice yoga. It all
depends on the desire, initial fitness level, state of health, the chosen direction and focus on the result. Yoga for beginners takes time to master the practice, assess your strength, so experts advise you to attend classes at least twice a week. This is the minimum load that gives the effect, albeit slow. In order to get more noticeable health benefits, put the body in order and improve the nervous system, it is worth attending yoga workouts 3-4 times a week.

There are also those who practice yoga every day, which is also acceptable,
especially if physical exercises alternate with meditation practice
Maximum effect for health and body

An important component of success in yoga classes is to find "your" mentor and your practice. In our Studio One Yoga NYC there are several yoga classes (Yoga Class) therefore, everyone can choose the most suitable direction for themselves. Both men and women can practice yoga at any age and with different fitness levels. Both professional athletes and those who have never been to a fitness room come to our classes.
Yoga will give everyone its own effect: it will help to put in order the body, thoughts, tune in to the positive. If you are still in doubt about which direction of yoga to choose, consult with our specialists and attend the first lesson.
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