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TRAINERS » Client Training
THE BENEFITS OF YOGA AND PERSONAL TRAINING
To begin adding yoga into your sessions, here are some suggestions to get started:
1) Breathing Awareness of deep diaphragmatic breathing creates a connection to the parasympathetic nervous system bringing a sense of calmness and well being. The deep breathing we practice in yoga translates off the mat as well, helping ease stress and tension in daily life. Breathing can be either energizing (focus on the inhale) or relaxing (focus on the exhale).
EXAMPLE: 3-PART BREATH Begin and/or end each session with 3-5 minutes of deep breathing. Start seated or supine with eyes closed and hands on belly. Breathing in and out of the nose, inhale deeply into lower lobes of lungs so the diaphragm presses down to expand the belly. Continue the inhale laterally into the ribcage and then let the last sips of air open up and liſt the chest. Exhale slowly from the chest, ribs and belly, drawing the belly slightly up and in for a light abdominal contraction.
2) Forward Bends Forward bends offer deep and relaxing stretches for the back side of the body. They teach patience and create a sense of quiet for body and mind.
EXAMPLE: FORWARD FOLD From a seated position, elevating the hips slightly and maybe sitting on a towel or an extra mat, bend your knees and turn the toes to point straight up. Inhaling to prepare, exhale and reach forward from the hips so the belly moves towards the thighs. Pause here, inhaling and then exhaling to lengthen further and fold forward slightly flexing the spine. With eyes closed, stay for five-10 breaths to feel the full effects of this stretch.
3) Balance Poses Learning to integrate the deep muscles of the core in balance poses helps to build muscle memory for our clients and gives them a greater sense of confidence.
EXAMPLE: TREE POSE Stand tall holding a wall for support if desired. Bring one leg up so that the hip is ro- tated open and the toes rest on the floor. For more sensation, bring the sole of the foot up to press against the calf or bring the foot right up to the inside leg above the knee. Hold for five-10 breaths and then change sides.
32 Fitness Business Canada July/August 2013
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