5 Top Tips on How to Practice Yoga Safely After a Long Break

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Have you ever had an injury or started practising yoga to help treat chronic pain? 

It's no secret that when you start back at a physical activity (including yoga) after taking a long break, the body takes time to adjust. Aches and pains are to be expected - and sometimes you might find that old injuries flare up. 

Our aim is to help you practise safely and with awareness, and to practise in a way TODAY that ensures you can continue practising TOMORROW. So, today we thought we'd share with you our 5 top tips on how to practice yoga safely after a long break! 

Tip #1

Notify your teacher of any recent injuries, pain or surgeries you've had. As a teacher in front of a class of 30 people, I am used to catering for all different kinds of injuries, pregnancy & other conditions at once, but I'm not a mind reader! So the #1 thing you need to do as a yoga student if you have any old injuries or recent niggles to let the teacher know so they can give you safe options in class.

Tip #2

Listen carefully for modifications given in class that apply to you.  During most (good) yoga classes, you'll hear options that are given in case you have certain injuries or conditions. You'll also often hear the phrase "if you'd like to take it further" which is teacher speak for "if you are breathing in a relaxed way, pain free and will not pop a blood vessel trying this, then take it further". 

In upward dog, we'll often give you the option to do baby cobra instead. Watch this video with Deb on why baby cobra is often a better choice for those who've had a break or those with shoulder issues.

Click here to watch the video

Tip #3

Rest as needed, during & between classes. One of the biggest reasons that people get injured (especially after a break) is because they come back TOO HARD TOO SOON. So make sure you allow yourself the time to rest during class & also allow for sufficient rest between classes when you first get back. 

Tip #4

Choose your classes carefully & choose options that are suitable for you. Not all classes are created equally - so it's good to consider what your everyday life looks like (is it sedentary, stressful, fast or slow paced) and then match your class to your lifestyle needs. 

As an example, if you have a very physical job, or your life is very fast paced, a YIN class is a great option to help you slow down & benefit from restorative postures. On the other hand, if your lifestyle is quite sedentary then you might benefit from a strength based classes, or a beginner specific class to address technique with repetition.

Of course sometimes you just have to make it to the class timeslot that suits your schedule, so you can always ask your teacher how to make the practice more restorative or challenging depending on your needs.

Tip #5

Take a private lesson to refine your technique. If you've got an injury, or want to focus on something specific in your yoga practice, then a private lesson with one of our teachers, or Exercise Physiologist: Russ Young is a great option. We offer 30 and 60min sessions and can tailor the session specific to you and your needs. In some cases (chronic pain or an ongoing injury or medical condition) Medicare provides a 50% rebate if you have a health care plan from your GP and referral for Exercise Physiology. 

We are super passionate about helping our students build strength, stamina, improve life balance & get more flexible - both physically on the mat, and mentally by being able to cope more effectively with life's ups and downs.

Let us know here via email if there is anything we can do to help you.

Love Deb & Russ.

IT'S COMING :: 10 DAYS OF TAPAS - OUR NEW YEAR INTENSIVE OPENS SOON

younga yoga studio 10 days of tapas

At the end of last year we ran a 10 DAY NEW YEAR INTENSIVE to start the new year off in a wonderful way.

A program where we shared the practice of yoga, good habits, and 10 key lessons that link in with goal setting & yoga philosophy that we've learned over the past decade as business owners. We shared tips and strategies that have helped us achieve some of our yoga, personal, lifestyle & business goals over that time and presented it in a way that would inspire others to refocus for the year ahead.

We were absolutely blown away with the response & feedback we received from those that took part in the program. Many of the participants said it was 'life changing'.

We are still receiving positive feedback more than 9 months later on how this program helped many of the students set their personal & professional direction for the year with amazing results. 

We have already received many requests to run this program again. And just quietly - we are super excited to begin the year in this way again as it is a deeply enriching experience as a teacher to watch your students get so fired up about life balance that they make really big changes for the better. (We'll be sharing some of the amazing stories with you over the coming weeks).

This intensive is designed to help you navigate where you'd like to focus your energy for the year ahead & create a physical & emotional mind map to show you how to get there.

We are planning an even better & more comprehensive course with some surprises that you are going to LOVE and can't wait to start the year off in such a focused & wonderful way with great yogis like you.

So... because this is a once a year event - and because space is so limited, we wanted to give you a heads up on the dates and let you know that registrations will open for this amazing once a year event in the next couple of weeks so stay tuned.

We will be offering a very limited 26 studio places for this program as well as delivering the course online (ideal for those who are travelling or those who want to keep the practices to come back to throughout the year).

More details will be available very soon - so please SAVE THE DATE if you'd love to be part of this once a year offering.

 

Save the date!

10 Day Intensive :: January 1st - January 10th

In studio course with Deb Young:

6am-7.30am

 

What People are Saying About 10 Days of Tapas

Firstly, I wanted to say a huge thank you for putting this course together and sharing it with everyone. I know it must have been a lot of hard work but it was such an amazing experience and something you should be very proud of.  

~ Katrina (online version)

 

I feel amazing coming out of the intensive. Rejuvenated. I am feeling very healthy and in a great headspace. To have thought about my goals for the year, things I would like to achieve, things to let go of, has been the very best thing for me. I don't remember ever starting a year this way. This is MY year! 

~ Kat (studio version)

 

deb young younga yoga studio

About Deb Young

Deb is the co-founder of Younga Yoga Studio, foodie, keen business chick, mother of two and holds a Honours Degree in Physical & Health Education. She has been teaching yoga for the past 10 years and studied various traditions (Ashtanga, Vinyasa, Anusara, Vipassana). Deb has completed numerous teacher trainings & led retreats both here and internationally.

Deb is also the creator of Stretch & Glow - An online yoga & lifestyle oasis for busy mums in the comfort of their own home.

Deb is stoked to be able to bring together the teachings of yoga philosophy, dynamic vinyasa, daily pranayama & goal setting techniques in a way that will inspire you to seek better life balance heading into 2016.

 

 

Amazing Coconut Quinoa Porridge

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This is the perfect porridge for the change of seasons, when you want something warming, but not too heavy.

THE SATISFYING COMBINATION OF PROTEIN PACKED QUINOA, WITH CREAMY COCONUT, TART BERRIES & SWEETNESS OF BANANAS WILL HAVE YOU WONDERING WHY YOU EVER BOTHER WITH COMMERCIAL CEREALS THAT LEAVE YOU HUNGRY AN HOUR LATER.

Here is Australia it is right on the start of Spring. We're on the East Coast and the weather has a way of lulling us into a false sense of security around this time of year by offering up beautiful sunny days and hint that summer is right around the corner. The result is that even though we're starting to see the start of summer fruits like juicy mangoes slowly come on - the mornings are still fresh and body slow to wake up.

I taught yoga this morning - my regular 6am class and it was such a struggle to move. It's not unusual for me to feel this way first thing in the morning (my tips for those of you that are trying to establish a morning yoga or workout routine is to have all your things laid out the night before ready to go, then all you have to do is set the alarm and get your feet on the floor). But this morning it was particularly tough. The sun was shining, but everyone felt stiff and slow to move. Even at the end of the practice my body didn't have its usual zing and I'm pretty sure a few of the other early risers felt the same. 

I think this is a common way to feel around the change of the seasons. Yesterday I was in Spring cleaning mode for sure but I spent all day cooking and cleaning and thought that what I really need today is a day working at home, where I can get my bare feet on the deck and some sunshine on my skin. A slow purposefully productive day instead of a day of 'busy'.

Enter this wonderfully creamy, grounding & wholesome breakfast.

Quinoa is packed full of protein and you've probably had it as part of a salad before but did you know that you can also make an amazing porridge with the grain? Although its more expensive than oats - you'll probably find you don't need as much to 'feel full'.

Ingredients:

  • 1 cup quinoa
  • 1 1/2 cups coconut milk
  • 1/2 cup water
  • 1 tsp. vanilla powder or the seeds scraped from 1 vanilla bean
  • 1/2 tsp. ground cinnamon
  • 1 pint (8 oz./250 g) blueberries
  • 1 Tbs. coconut chips or flakes
  • 1 Tbs. crushed pistachios or sunflower seeds
  • 2 tsp. chia seeds
  • 2 tsp. of honey / maple
  • 2 tsp. coconut sugar / maple
  • 1 banana, peeled and sliced
  • Almond milk for serving

Directions:

In a saucepan over high heat, combine the quinoa, 1 cup of the coconut milk, the 1/2 cup water, 1/2 tsp. of the vanilla paste / essence, and the cinnamon. Bring to a boil, then reduce the heat to low, cover the pan and simmer until most of the liquid is absorbed and the quinoa is tender, about 12 minutes. Remove from the heat. Stir in 2 tsp. of the honey and the remaining 1/2 cup (4 fl. oz./125 ml) coconut milk.

Meanwhile, in a small saucepan over medium-low heat, combine the blueberries, 2 Tbs. water, remaining 1/2 tsp. vanilla powder or the remaining half of the vanilla seeds, and the remaining 1 tsp. honey. Cook, stirring, until the berries release their juices, about 6 minutes.

In a small bowl, stir together the coconut chips, pistachios, chia seeds and coconut sugar.

To serve, spoon the hot quinoa into bowls. Drizzle with the almond butter and spoon the warm blueberries over the porridge. Top with the banana and sprinkle with the coconut chip mixture. Serve almond milk alongside. Serves 2 - 4

Recipe from Bluestone Lane Collective Cafe, New York.

Whole-food Breakfast Mojitos

younga yoga studio mojito recipe

When your day starts with a Mojito and it's whole-food friendly - you can't help but smile!

When Russ and I did our first ever trip to Bali we were travelling there with Milo who was nearly 3 and friends whom we had lived with in Japan. We were so excited to spend some time with our good pal and also have a family holiday with nothing to do but to relax. It was divine. 

We spent our 3 weeks there enjoying daily yoga, luxurious swims and somewhere along the line we also ended up sampling QUITE a few mojitos. In fact - we refer to that first trip as the "Mojito Tour of Bali".

So let's just say that Mojitos have a soft spot in our heart!

So you can imagine my DELIGHT when I discovered a green smoothie Mojito recipe that is whole-foods, alcohol free & healthy!

It's from a great book by Sally Obermeder recently "Super Green Smoothies". I bought the book after thinking that my awesome cooking skills would automatically translate into being good at making smoothies. It. Did. Not.

After spending a pretty fortune covering up bad smoothie experiments with copious amounts of frozen blueberries (it turns out that blueberries can pretty much cover up any failed 'green' concoction) I decided it would be cheaper to follow a recipe.

Here's a recent video I did via Periscope. In the video I'll show you a quick tip for prepping your smoothies for the week plus show you how quick it is to make. Pity you can't taste it through the screen right!

If you aren't familiar with periscope - it's a LIVE streaming app - so there is a little bit of chit-chat and people asking questions/comments that you can't see on the replay - but you'll get the gist and also see one of my time saving tricks for breakfast smoothies (cause I need ALL THE HELP I CAN GET in the mornings).

To catch Russ and I live doing more tutorials on yoga & lifestyle related content download the periscope app for iPhone here or Android here.

Then follow Deb on "DebYoungYoga" and Russ on "RussYoung"

younga yoga studio super green smoothies

Mojito Smoothie Recipe

from Sally Obermeder's Green Smoothie Book

1 cup kale

1/2 banana

1/4-1/2 lime with the skin on

1 cup your choice of milk / almond milk / coconout milk + a little bit of flesh

1 tspn vanilla essence

1 scoop At.Health Vanilla protein powder (available at the studio)

handful of fresh mint

sweetener of your choice  maple / agave / stevia

 

Blend all in  a high powered blender (I recommend the NutriBullet).

Sit back and start your day feeling like you're on the beaches of Bali.