Phyzzicality: Trim up with yogalates

Yogalates is a winning combo of traditional Yoga and Pilates. The workout regime promotes wellbeing at all levels. Ashtanga or eight-limbed Yoga consists of eight steps, which help discipline the body, mind, breathing, emotions and the spirit. Yoga helps build up stamina, strength and balance, lubricates the joints and also enables the body’s natural healing process. Pilates, meanwhile, tone, shape and strengthen the body, focusing on the core (includes the muscles of the abdomen, back, legs and hips).

Yoga plus pilates: In both Yoga and Pilates, focusing on breathing is very important, as it helps smooth movements. Equipment such as blocks, resistance bands (which replicate the resistance training with Pilates machines), weights, fit balls and foam rollers may also be utilised in Yogalates to enhance strength and balance.

Features: The eight-limbed asana includes aspects like cultivation of life force (Pranayama) often known as breathing exercises, plus meditative practices for mental peace and development of concentration. Thus in Yogalates, the eight limbs of yoga are implemented to make it a holistic approach and aims to bring about proper balance and unity in body, mind and spirit. Yogalates is suitable for all ages and is a very safe and accessible method, especially for people suffering from back pain, arthritis, and osteoporosis and for post-natal women.

As an exercise modality, it is excellent for developing the basic body tone and physical fitness, while at the same time, it also encourages a connection with the self to soothe one’s nervous system, release stress, aid relaxation and instil inner calm and overall well-being. A typical Yogalates class begins with a warm up, consisting of breathing exercises to open the entire body from inside out, as well as to prepare the body for the exercises and poses to follow. The cooling down process again involves breathing and meditative practises in order to ease and relax the mind and body.

A simple yogalates workout: Begin with deep breathing exercises, inhaling slowly through the nose, opening up the ribcage and the lungs. Try to breathe into the ribcage and lungs, so that they expand sideways and backwards. Exhale through the mouth with pursed lips, engaging the abdominal and back muscles. Repeat for about 10 breaths. Choose your exercise depending on your fitness level, age and other factors like injuries, as Yogalates can be challenging to execute.

A couple of major postures:
Warrior 1/Virabhadrasana I
Step forward about four feet, bending your right knee and lifting your arms parallel to the floor, shoulder blades relaxed, palms down. Turn right foot slightly to the right and the left foot out to 90 degrees, aligning both heels. Exhale and bend the right knee over the ankle. The shin should be perpendicular to the floor and the thigh parallel. Press the left leg straight, thus pressing the outer heel firmly into the floor. Hold for 30 seconds to one minute and switch sides.

Crescent Pose/ Ardhachandrasana
Go to mountain pose. Lift your arms to shoulder height at your sides. Turn your arms to face the ceiling. Inhale and lift your arms above the head together. Interlace your fingers together and point your index fingers upwards. Shoulders should be relaxed down. Your upper arms should be close to your ears. Inhale and press the soles of the feet on the floor as you extend up through the fingertips. Exhale and bend from the waist as you lean to the right. Press your hips gently to the left. Ensure you are pressing evenly with both your feet. Point the crown of your head upwards and look straight ahead. Remain in this pose for 15 to 30 seconds. Inhale when you make your torso upright. Perform the steps six to 11 times for the other side. Release the pose by exhaling and while bringing the arms down to your sides.