Casall

 

Colour is at the heart of really great summer dressing. Tomato, citrus, sky blue and grass green – they’re all the hues of hot weather and an outdoors lifestyle. This year there’s an entire colour wheel to choose from regardless of whether you’re lazing on the beach or working up a sweat in the gym.

It’s the move towards colour in the gym and the yoga studio over the last couple of years that has really made a difference to the health club landscape. Brands including Wellicious and Casall have really put a zing and a pop into our exercise wardrobes. Casall, the Scandi activewear giant, has gone as far as to create a highlighter yellow for layering under black or simply as the zingiest colour out there. It’s a techie shade for women who love their urban workouts and want to push the hot neon trend.

Wellicious has also gone bright but has selected the tropical shades that suit their delicious jersey fabrics. Pops of hot pink and yellow sits beautifully beside their soft and flattering Dove Blue – a gentle, dusky shade that suits every skin tone. The great thing about this collection is its crossover ability to partner jeans and skirts so a Wellicious top with a built-in bra can be just as brilliant at the weekend as it is in the Pilates studio.

Striders Edge has given Lovestretch a whole new dimension when it comes to premium gym kit. The British brand has spent the last couple of years perfecting its technical activewear. Colour features throughout with hot turquoise blue and summer coral a fabulous start to building a brand new exercise look.

Whether you favour softer hues or want to make a statement with eye-popping brights, there has never been a better time to try out colourful dressing.

It’s easy to overlook the importance of good posture but you’d be amazed at the benefits. Discomfort, injury and back-pain can all be eradicated through improved posture and sporting performance can be enhanced.  Running particularly relies on the core muscles to achieve efficiency in propelling the arms and legs. There are few better ways of improving posture than through regular Yoga or Pilates workouts.

What is good posture? Being able to maintain the body in an upright position without leaning either sideways or forwards during running is the best posture to strive for.  This way the strain is evenly distributed throughout the body, avoiding too much stress being placed on any one area.  Imagine a plumb line hanging from the top of your head along the centre of your body and try to keep it there.

How does good posture reduce the risk of injury? Running engages muscles throughout the body, from the feet to the shoulders.  If we are unable to hold ourselves properly and bring the core muscles into play, we have a tendency to put strain on the joints or particular muscles as we compensate for poor posture.  Over time, this can lead to significant injury.

How do we improve posture? Activities such as Yoga and Pilates are recognised as improving posture and gradually strengthening the body through focussing on the core muscles as well as increasing stamina and flexibility.  It may be that you have developed a poor posture over time or that an area of weakness or injury has resulted in a poor stance as the rest of the body tries to compensate for the weakness.  Gently strengthening that area will automatically allow you to use it more effectively.

How does poor posture effect running? If our core muscles are not strong enough, we have less strength to propel the limbs and maintain the momentum to keep going.  The core muscles are the ‘powerhouse’ to the rest of the body and provide it with energy to move efficiently.

Posture also effects our ability to take in air properly.  If we don’t fill the lungs to capacity during running, we won’t be able to transport the much needed oxygen around the body.  Both Yoga and Pilates focus specifically on breathing to achieve the perfect technique, which can only help when we are out running too.

Pay attention to posture now and you’ll benefit into the future. As we age, we begin to struggle to maintain an upright posture as bone density reduces and the muscles naturally deteriorate.  High impact activities, like running are known to reduce the risk of Osteoporosis and improve muscle tone and bone density.  The combined gentle, gradual strengthening movements and positions of Pilates and Yoga, combined with running would provide a fantastic fitness regime to prevent the potential problems associated with ageing.

It’s understandable that we minimise the dramatic influence that posture can have on our everyday lives as well as our fitness.  We take our posture for granted and don’t really believe that there’s much we can do about it.  This is definitely not the case as we can all take control of our bodies and improve how they function.  The rewards are countless so get your Yoga mats out today.

Now is the time of year when minds turn to the business of repairing the body after its delightful spree through the sweetest, stickiest and stodgiest time of year. For many this will mean picking up their yoga or Pilates practice once again. We’re in the business of  bringing together the best in yoga and fitness wear so I thought this might be a timely moment to go through how to choose the best outfits if you’re new to yoga and Pilates or simply looking for a new outfit.

When choosing yoga clothes it’s tempting to go for items that flatter your shape. For instance, wearing baggy clothes to hide bulges. The normal rules of fashion have to be adapted when looking for clothes to exercise in however, since there are practical considerations that must take precedence over how you look. The main aim of yoga wear should be to provide comfort and ease of movement. If you’re constantly checking and readjusting your clothing, you won’t be able to relax and focus on the task in hand, which is vital when practicing yoga.

Many of us avoid wearing tight fitting tops, especially if we have large breasts or a less than flat middle. Wearing loose clothing during yoga could backfire though. Some yoga movements involve inversion and all of them involve some kind of stretching. If your clothes don’t fit snugly they could ride up or even end up over your head! This is likely to be much more embarrassing than a top which shows a few ripples and bulges. A good compromise is a top and leggings of some kind which are fitted enough to stay in place and to allow your Yoga teacher (if you attend a class) to see your movements properly.

It’s worth bearing in mind that boot-leg or flared trousers can disguise poor positioning, which limits your teacher’s ability to provide constructive advice. Making sure that your feet, ankles and knees are visible allows you and your teacher to check your alignment and improve technique. Similarly, it’s difficult to ensure the correct posture if the upper body is shrouded in a large T-shirt that bunches up around the neck every time you bend down. Another important consideration when exercising is underwear.

Again, it’s vital that you wear a bra that keeps you in place, doesn’t ride up and feels comfortable even when stretching or bending. Sports bras are ideal and are available in all shapes, sizes and colors nowadays. It’s about trying different items that make you feel secure and comfortable but allow for a level of visibility. Don’t worry about what you wear for your first few classes. Choosing clothing is an ongoing process, just like Yoga itself. You might find that you settle on a particular outfit or that you like to have a selection of colors and styles to suit your mood. Go for something that you feel confident wearing but remember that it’s unlikely anyone else will even notice what you’re wearing. After all, it’s an exercise class and not a fashion show.

Lovestretch Customer Laura Raux wears a selection of yoga wear from Wellicious and Yogamasti.

If you’re a parent you be well aware of the message that children are spending too much time in front of TV or games console screens.  Children are naturally very active but the opportunities to play outside are increasingly limited by traffic, few play areas and our fear of stranger danger. If you don’t have a large garden, your options can be limited.  Yoga is a great way of getting kids moving and can be enjoyed by children by all ages.  It’s also an opportunity to spend a bit of time together.

The teaching of Yoga to children should be approached differently than it is for adults.  Children have a natural urge to move and explore, which allows them to develop basic skills. The emphasis should be on fun rather than giving a detailed explanation of the physical benefits and perfecting each pose. If they enjoy the experience, they’ll want to carry on and have  plenty of time to improve technique as they develop.

Yoga practice is not only about the mastery of physical movements.  Breathing and concentration are vital elements which can help children to become calm and to focus and on the task in hand, which is not something that comes easily to many children. Children with sensory difficulties or who struggle to sit still and concentrate can particularly benefit from Yoga as they learn to slow down and become calm through thinking about each breath and movement.

Pre-school children
At this age, children are still learning to use space and gaining awareness of motor skills through movement. Use of the imagination and regular changes of position are helpful in engaging younger children, who will be able to make the most of guided imagery.

Years 5 – 8
Children of this age are developing strength and the ability to concentrate.  They will learn more quickly and be able to hold a position for longer, again with the use of imagery and storytelling to keep them interested.  At this age, children also seem to have boundless energy so focussing this to begin with and slowing them down through breathing exercises is a good way to start.

Older children
Challenge takes over from fantasy as older children become more skilled and aware.  Children become responsive to games and the introduction of rules at this age, which is a good time to start thinking about technique and perfecting each position as they strive to improve and gain satisfaction from this.

Through working at the pace of your child and being aware of their stage of development, you can help them gain physical and mental strength that will stay with them throughout life.  Using music and stories makes Yoga fun and interesting for younger children, whilst skill and challenge will keep older ones hooked.

Children of any age and physical ability can take part and it’s something that you can enjoy together.  Don’t be despondent if your son or daughter doesn’t get hooked though and stick with it yourself.  The value of having a role model cannot be under-estimated as well as knowing that their parent wants to spend one-to-one time with them.

 

Approaching your exercise with the right attitude and a little preparation really can make a difference to its effectiveness. Yoga is no different and using a few rules can help to maximize the fun and results. Here are a few of them which apply to a full studio as much as they do to the home yogaista. If you don’t lose your focus because you’ve left something behind or rushed to class and you can guarantee a better workout.

1. Don’t practice on a full stomach

Doing yoga with too much food in your tummy can result in nausea, cramps, or even vomiting. The energy needed to digest that food can make you lethargic during the practice. Do not to eat for two to three hours prior to a yoga class but ensure you have enough water on board to keep you hydrated throughout.

2. Get the outfit right

Not from a fashion perspective but from a a comfort one. Yoga clothes need to be flexible and comfortable without becoming too loose to create a hazard. The ideal look is one you can entirely forget about – leaving you to concentrate on the poses.

3. Leave the fragrance in its bottle

A strong fragrance or body lotion will effect those around you. Keep the scent to a bare minimum and all them to focus on their own work.

4. Be prepared

There’s nothing more distracting than no having the right things to hand when you need them. A yoga mat, water, towel and a cover-up for afterwards are the usual basics but you will have your own needs to add to that. Prepare your kit and arrive calm and ready.

5. Arrive nice and early

Arriving around ten minutes before class begins gives you time to settle,  become centered, and get on with some stretching.

6. Stay out of contact

Never take your mobile or pager into class – the brain must disengage from external distractions.

7. Remain injury aware

Tell the teacher if you have an injury or physical complication that could affect performance. The instructor may modify poses or skip them entirely to accommodate your needs.

8. Focus on yourself, not others

You should focus on your own body, not compete with others around you during a class. It is important to stick to your own limitations without causing a strain rather than worrying about a more advanced colleague. Working from your present, not desired, level of ability allows you to improve faster.

9. Think of others

Bonding with fellow students is important but should not distract others. It can inhibit the concentration of others and prevent them from hearing the instructor if there is a conversation going on between other students. A late arrival or early departure can also effect others. When you know that you’ll be arriving late or leaving early , tell the teacher so an announcement can be made to fellow students.

10. Keep it tidy

Props should be stowed thoughtfully and safely after class for the sake of harmony and good studio manners.

11. Take your own time

If the class does not end with a meditative period , you can usually remain to do your own and also take time to review the poses. This important period of reflection and winding down makes the workout more meaningful and helps you to retain the information learned.

Visit the brand new Asquith bamboo yoga jersey range (above).

A pair of sweatpants, an old tee and running shoes used to be the uniform for jogging;the original exercise craze. Today, exotic workouts with resistance equipment, kettle ball and expensive machines are just a tiny part of the work-out scene.

As much as exercise has evolved in a hundred directions, workout clothing has evolved alongside it. Modern exercise attire can be performance-enhancing that can complement our workout efforts. Not only that, it looks a whole lot hotter than the saggy outfits we used to wear. What exactly are those benefits it can deliver?

Increasing exertion
Workout clothing can be designed to exert a force against the skin during a workout, thus increasing muscle exertion by up to 50 percent. Walking, running, yoga-ing, or cycling can be enhanced with the resistance built into clothing which can also target problem areas like the thighs and glutes.

Keep your cool
Gym clothes can also keep the wearer cool and dry while exercising. Fabrics that wick perspiration away from the body and store, capillary-fashion, increase comfort and maintain a stable temperature. Bras sometimes feature nylon mesh panels rather than layers of fabric for their strength, keeping women cooler for longer.

Environmental  friendiness
Eco-friendly kit is often made from fibers such as Organic cotton, Organic soy, and Organic bamboo. All of them are created to reduce the impact of their creation and usually carry recognized accreditation. Other options include recycled materials, in particular fleeces which can be created as a by-product of plastics production and recycling. All modern innovations bring with them an improved attitude to the environment and workout clothing has traditionally been at the forefront of advances in textiles technology. So enjoy those trackie bottoms; they may be part of the solution.

Workout gear for every part of you
Clothing that enhances performance is not limited to tops, bottoms, and undergarments. Toning shoes have emerged in the last few years to work the core of the body and can be worn for exercise or leisure. Performance-enhancing swimsuits based on the same principle are on the way, enabling swimmers to enjoy the same benefits without having to give up their preferred exercise. During the warmer months capris and shorts with a no-ride-up cut are designed for workouts that involve raising the legs such as Pilates.

The beginning of a revolution
Workout clothing is part of a fashion revolution. Researchers are hot on the heels of new fabrics. each one designed to improve comfort and enhance performance during specific types of exercise. The clothing may not end up doing the work for you but bit by bit will end up in a place where every sport has its own optimal outfit.

We all experience a certain level of stress. In fact it is a necessary part of life but there will be times for all of us when it becomes overwhelming. One of the oldest and most natural ways of relieving stress is through Yoga which combines discipline of the mind, body and spirit through the control of movement and breathing. It’s this combination of physical and psychological equilibrium that can deliver the magic pill.

When we become stressed or anxious, our breathing becomes shallow and rapid. It comes from the chest rather than the diaphragm which kick-starts the physical stress response.  This results in the rest of the body tensing and, in turn, a complicated series of very real physical symptoms.

We may not even be aware that we’re suffering from stress as it shows itself in a variety of ailments such as headaches, fatigue and insomnia. We all react to it differently too.  Some people become angry and irritable whilst others are withdrawn.

If our ability to cope with stress is inadequate, our immunity to illness is reduced. Our emotional and physical health is connected so that when we are struggling emotionally, our muscles tense, drawing energy to particular parts of the body and making us sluggish and less dynamic.

During Yoga we focus on taking, deep, lung-filling breaths, leading to deep relaxation.  Once this technique is mastered, we can draw on it outside of the Yoga session which results in growing confidence in our ability to control our emotions at times when it feels they amy take over.

We do however need a certain level of stress to motivate us.  Through Yoga we can also harness this positive stress and transform the negative.  A vital element of Yoga practice is concentration on breathing and visualisation, which distracts the mind from our daily worries and allows us to focus on relaxing, positive thoughts.  This temporary respite for the mind, is carried through after the Yoga session has ended, leaving us feeling energised and with a sense of wellbeing.

The controlled movements of Yoga increase flexibility and muscle strength, reducing the physical effects of tension and allowing our bodies to function to their full potential. When stress is under control, we are able to think more clearly, feel in control and are more likely to remain physically healthy.

The discipline of mind and body achieved during Yoga, leads to an increased ability to cope in everyday life and stops us from resorting unhealthy ways of dealing with stress, such as over or under-eating, alcohol or drug abuse and even prescription drugs which can lead to side effects and dependancy.

Yoga is a time-honoured and natural way of developing a coping strategy for stress, so it’s well worth giving it a try if you haven’t already.

 

A woman’s life often alters dramatically in her thirties compared to the previous decade. Priorities change to family and home life and the balancing act often leaves little or no relaxation time.

After a hectic day we are also are inclined to reward our achievements and hard work with a large glass of wine or something calorific to nibble on. However, it is imperative to remember that as a woman heads into her thirties her metabolism begins to slow, resulting in our bodies often looking more flab than fab. But there is no need to panic just yet as there are a number of specific exercises recommended for resolving this problem that don’t involve sweating uncontrollably into your Lycra.

The ideal exercises recommended for toning up are ‘strength’ exercises aimed to target specific muscle fibres that strengthen and tone the body (as opposed to purely raising your heart rate). What is also great about these exercises is that they can be done in your own living room if finding the time to visit your local gym is an issue. It is important to do five to ten minutes warm up prior to any exercise to prepare your body, and if it has been a while since you have done anything physical it is vital that you don’t do too much too soon. Focus initially on learning the techniques of each exercise instead of just focusing on how much you can do.

Pilates is an excellent form of exercise that has a number of health benefits as well as having the capacity to strengthen and tone the human body. It is a unique combination of strength and flexibility workouts that can result in physical fitness improvements, flatter and tighter abs, better posture and is a great form of stress relief. Many celebrities trust Pilates as the key to maintaining a healthy and well toned looking body.

Yoga has become more and more popular over the past few years and is an excellent art that tones muscles and helps keeps you fit. There are varying degrees of yoga practices and there is often a misconception that it is for those who can fold their self into a human pretzel. This is definitely not the case and if practiced on a regular basis can dramatically improve your physique.

The most important thing to remember is that regular exercise helps protect against heart disease and stroke, high blood pressure, back pain and promotes psychological well being. You will also find that day to day activities become easier and your energy levels will be higher. It is never too late to start practicing some form of muscle toning exercise three or more times a week and the benefits will soon be visible for all to see and for you to feel.

Have you ever watched a cat stretching? You can practically see the relaxation ooze out of every part of their bodies. There is a looseness about them which is enviable. But then, they don’t have to worry about clothes moving around or exposing various body parts. Their fur is neatly attached to their skin.

When we stretch in everyday life, chances are that the enjoyment comes to an abrupt end as soon as our top creeps up our torso or the trousers start to cut painfully into the belly region. That basically means that wearing clothes that restrict us in our range of movement due to cut, fabric or design bars us from the relaxing outcome of stretching cat-style.

What to do? What we are looking for is a second skin just our size that moves with us and doesn’t hold us back. And that’s were stretch clothes come in.  They allow our bodies – like a cat’s – to extend fully, to twist, turn, elongate and open.

We are already facing so many restrictions to our movement on an average day in the office, on public transport, carrying shopping bags and last but not least the rules our society lives by, we don’t need to make it worse by choosing clothes that cage us in. But even when wearing stretch couture, your body is building up tension, muscles shorten and the breath becomes restricted.

To become a cat and stretch to balance our body out again, yoga classes are a good place to start. Stretching our outer body creates space without and within. The combination of movements and breath can help us to let go of restrictions. In our practice, we can try to concentrate on the thought of letting go of all restrictions allowing broadness and space in. Enjoy the freedom of movement.

We’re the first people to evangelise about the wonders of stretch, and not only when it comes to clothing but for our bodies too. Stretching helps keep the body supple, encourages a better posture, maintains lubrication in the joints, and improves muscular coordination and blood and lymph flow. Whilst stretching of some sort (whether practiced as a part of yoga, martial arts, pilates, or in any other form) will undoubtedly improve energy levels and encourage detoxification, the mathematics of ‘more makes for more’ does not apply.

Yoga is often thought of as a stretching exercise and it would seem therefore that being flexible is where the health benefits of yoga lies. During my early years as a yoga student my practice was very much about becoming flexible, it seemed to me that once I could achieve the weird and wonderful yoga postures or asana I would become privy to the incredible health (and spiritual) benefits elucidated in the ancient texts.

I did eventually attain many of those postures but it wasn’t long however before I began to suffer from an increasing number of aches and pains in my joints and specifically in my knees and hips. Clearly something was not right, I was not feeling the bliss.

During that same time I met several yogis, both in India and from the States, who were well into their eighties and yet had a vibrancy and mobility about them that is rare in people of their age. They seemed to have been able to tap into the ancient yoga wisdom in ways that exceeded that of my flexible peers. We had something to learn from them.

The first was a yogi from Dharamsala in North India who was able to move from a seated posture called Dandasana to a handstand (Adho Mukha Vrksasana) and back again without touching the floor. Another was an inspiring Iyengar (http://en.wikipedia.org/wiki/Iyengar_Yoga) yoga teacher who, at the age of eighty-five, demonstrated challenging arm balances with astounding ease and dexterity – it’s nice too to note that she was a regular school-run mom living in Texas, USA when she started practicing yoga – proof of the body’s ability to retain its suppleness.

What I found most interesting in meeting these inspiring practitioners is that they were not only flexible but they were also incredibly strong, much stronger than I was. I learned through them that with every stretch there needed to be an equal amount, or more, strength.

When I look for the ultimate yoga pants, I look for fabric that has a certain amount of stretch but also a snug strength so that they don’t sag permanently around the knees. Our bodies are in some respects very much the same. The body demands a certain amount of cohesion and firmness in the joints in order to function optimally.

It took me six months and consistent and very rewarding practice to heal my aches and pains but, through these older and more experienced teachers, I learned to slow my practice down and to move with much greater awareness and I learned that ultimately the real and long-term health benefits of yoga come not solely from the stretch or the strength but from the sense of awareness and stillness developed in working to simultaneously balance both.

So, as you fold forward into your next (or first ever) standing forward bend (Uttanasana), whether you can touch your toes or not is really not of the greatest importance, it’s the focus on keeping your legs strong and aligned, your abdomen firm and lifted and, in equal measure, your spine, head and neck gentle, long and relaxed that will allow you to find the greater sense of balance, health and vitality that yoga (and stretching) promises to provide.

Happy practicing!

Kate Towsey, a London-based yoga teacher, has spent the past twelve years studying and teaching yoga around the world. She is joining the Lovestretch blog to offer her insights into the importance of finding balance between flexibility and strength.