YogaBody Stretching
Some background context to Yoga (for humans!)
Most people are aware there are a number of popular Yoga practices which include, but not limited to Ashtanga, Hatha, Yin, Iyengar, Kundalini, and Vinyasa. All these different practices suit different temperaments, goals and body types.Â
Coach Panda practiced gymnastics and ballet from aged 5 to 16, and remembers being pretty flexible. But as she grew older, like many adults, realised she was losing her BASIC RANGE OF MOVEMENT, such as the ability to squat down deeply, hinge forward at the hips and ‘palm the floor’ with straight legs, clasp her hands behind her back etc. Â
When people reach adulthood, due to things like sedentary lifestyles, desk jobs when sitting in one position for many hours, sports with repetitive movements (such as the swinging of a golf club), and maybe just not stretching ever, many have lost the functional flexibility to perform basic movements. >>
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We’re not necessarily talking about being able to do the splits (but if that’s a goal, great!), we’re talking about being able to easily undertake every day movements, like getting in and out a car, or lifting yourself hands free off the floor without your body ‘hurting’ or ‘feeling stiff’.
Other examples include sitting cross legged on the floor, squatting down to pick something up (maybe a child) off the floor, putting on your socks in the morning, and moving freely doing your favourite sport – perhaps not being able to easily raise your arms over head holding a barbell when you Jerk in CrossFit.Â
But this can be fixed – hooray!…
Why stretching can improve your quality of life
- Being flexible helps improve your joints and in turn helps prevent pain
- You can improve your over all physical health by being able to move easier
- When you combine stretching with your Sport, Strength and Conditioning Training, you’ll improve recovery times and reduce muscle stiffness
Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. By releasing endorphins that help to reduce pain, your mood will be enhanced… and guess what – you are likely to feel happier too!Â
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Age-related loss of flexibility is reversible
Research shows that by becoming more active and doing the right exercises, we can regain our flexibility. This allows greater freedom of movement and improved posture.
All ages can benefit with physical activity; Chair Yoga for example is effective and accessible for everyone. With multiple variations that are perfect even for those with limited mobility, you can stay active and improve flexibility and strength without engaging in strenuous or full-range movements. Namaste – Na-moose-ste 🙂
Coach Panda undertaking ‘traditional’ Yoga balance and strength based poses as she works towards some personal goals. By making time to practice her basic range of movement mobility exercises 15 minutes a day, she can see the benefits they bring. Â
Introducing YogaBody's 'Science of Stretching'
Lucas Rockwood is the founder of YogaBody and with his Science of Stretching methodology, has taken the best of ancient Yoga practices and combined it with modern science to help people transform their flexibility and reduce stress. Like yin yoga, Science of Stretching™ classes leverage the power of passive, long-hold poses. Unlike Yin, Science of Stretching™ does not teach meridians, does not stretch ligaments (a bad idea), and does not teach or subscribe to structural limitation theory.Â
Science of Stretching™ at-a-glance
- Year Established: 2007
- Style: Long-hold, passive stretches for flexibility
- 3 Principles of Practice: (1) wet noodle (2) breathe to relax (3) time under passive tension
- Props: mat, block, strap, balls (optional)
Panda working on her ‘pancake’ , splits & back bend – moves she used to be able to do 40 years ago… and wants to be able to do again.Â
Benefits:
- Relieve back, neck and shoulder pain
- Learn to move like a younger version of yourself
- Protect and care for your joints
- Build long, strong supporting tissues
- Enjoy the sports and activities you love
- Feel the youthful freedom of a flexible body
- Learn to palm the floor in a forward bend
- Squat bum to heels without discomfort
- Interlace your hands behind your back with straight arms
- Sit school-style with your knees on the floor
PAULA PANDA IS A CERTIFIED COACH
Club Runner & and Cani-Cross enthusiast Zoe Holmes was delighted to be able to ‘palm the floor’ after an hour session of targeted hamstring and hip mobility work with Panda.
Panda's amazing, positive disposition, boundless energy and strategic stretching has helped me massively.
As a 4th Dan Black Belt in martial arts there are certain stereotypes that precede anyone meeting you.
- You are scary
- You are super flexible
- You are well balanced and “zen”
However, the reality of life, and its demands rarely give us the chance to truly balance ourselves in a way that offers a truly cathartic and holistic lifestyle.
Older age, constant repetitive movements and stresses of outside life often monopolise how we live and therefore dominate our wellbeing.
Having started Crossfit at +50 years I then discovered:
- I was only flexible from the waist down!
- My shoulder mobility was non-existent from 30+ years of hunching in a fighting position.
- Panda… the yin to my yang and someone that gave a different outlook on long term fitness and wellbeing.
Pandas amazing, positive disposition has helped me massively with not only my shoulder mobility, but also offered council during recent family sadness and I can’t thank her enough for her kind nature, boundless energy, and strategic stretching that now means I can actually complete movements in Crossfit that were alien to my body before.
Stuart Gonsalves, 4th Dan Black Belt Kyokushinkai and CrossFitter
Doing what you like is freedom. Liking what you do is happiness.
Frank Tyger
Coach Panda takes her ‘Science of Stretching’ training and blends it with other knowledge learned across her Physiology and Anatomy modules, to deliver effect lesson plans tailored for each person.Â
With Coach Panda you’ll learn how to build a mind-body connection, lock in the movement patterns to build effective improvements and reduce the chance of injury.
Getting more mobile with Paula meant my running improved!
To say Paula knows a bit about physical fitness and well-being is an understatement. I’ve known her for many years and her enthusiasm for the subject has never dwindled, she is always investigating and researching ways to tune and improve the way the body and mind function. Her passion is infectious.Â
I am a runner and like a lot of runners have not always maintained myself. The result is injuries and ultimately time away from the thing I love doing.
Paula pointed out to me that there is more to running than just running. There are other ways to move and exercise the body. She got me to demonstrate some simple movements in front of her, used a tape measure and recorded the results. Next came a series of Zoom sessions when she guided me through some mobility exercises. The exercises were quite simple but yet I just didn’t think about them before.Â
Now I can see the benefits, I’ve taken what I’ve learnt and continue to do these movements today. She also stressed to me the importance of resistance work which I now do regularly too – over all I feel much stronger, mobile and pleased to see that my running is improving all the time.Â
Like I said earlier she is infectious. If your goal in life is to keep moving then I sincerely believe you are better off knowing Paula than not!!Â
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Rew laughs “if Carlsberg invented mobility exercises they might just be as good as Paula’s” 🙂
Rew Dinkelé, UK Athletics, U13 Coach Andover Athletic Club
Every moment is a new moment,
so why not make NOW your moment to start!
Personal Training (1:1) Mobility & Strength Conditioning with Coach Panda ON ZOOM
Sessions typically combine YogaBody’s ‘Science of Stretching™’ approach to FLEXIBILITY training, with body-weight STRENGTH training practices and Animal Flow.Â
This unique style of training will help increase your range of motion, help correct muscular imbalances, improve your strength and mobility of your muscles, ligaments, and tendons. All great for improving your health, well-being and supporting other specific fitness training.
Each session will be tailored to your own goals and physical capabilities.
Meet your Fitness Coaches
We’re the Lains, a husband and wife team here to help make your exercise fun, motivating, engaging and transformative. We want to help you build confidence, feel empowered, be healthy and happy.
Panda Lain
Ian Lain
Let's choose to move together.
What does your Fitness Journey look like?
Whether you’re starting something new, re-kindling your love for exercise or already training, our sessions will support your goals.
If you want to have a chat, please just drop us a line!