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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, October 22, 2015

Yoga Booty Ballet - Fitness Trend

A Yoga Student's Opinion About the Swerve Studio Fitness Craze

Physical trainers often recommend dance classes as a great way to change up your workout routine and still get your cardio in for the day. Dancing builds strength, endurance, balance and agility while you learn a few new moves.

Ever-increasing in popularity, the Yoga Booty Ballet workout was featured on MTVnews with Lillix, and is the subject of several “as seen on TV” style infomercials. A workout video series produced by “Beachbody” and hosted by teachers Teigh McDonough and Gillian Marloth, the co-founders of the Los Angeles studio “Swerve”.
yoga booty ballet
Teigh and Gillian are a great team, seamlessly swapping control of the class from one instructor to the other, with different enough styles to be able to demonstrate modifications to the more difficult movements.

The rest of the students featured in the background of the video are real students (i.e. these people are not Barbie-dolls!) which is heartening and encouraging to newcomers.

One thing that leaves room for doubt, however, is title of the series!

Where’s the “Yoga”?

They use the sanskrit words and the shapes and sounds of yoga, but they don’t penetrate to the heart of it – the spirit is missing.

Though Gillian is a trained Yoga instructor, and the Swerve studio offers Anusara Yoga classes and boasts of a close relationship with Anusara’s founder John Friend, it seems to be scratching the surface. They seem to be going through the motions of a workout routine that looks Yoga-ish at best.
For dancers, it’s amazing how gracelessly they move through vinyasa flows that should be slow and fluid with long, extended inhales and exhales. These, instead looked like they were doing jumping jacks while sitting on the floor.

Stretches that need to be held for several breaths in order to be truly beneficial are barely bounced into. They know all the new are words to say, but they are in such a hurry to get warmed up and start dancing that the yoga loses all of its meaning and benefit.

Anyone who thinks they are gaining familiarity with Yoga through the YBB series would be sorely mistaken.

Plenty of “Booty”, but obviously meant for dancers

The core of the workout is a peppy dance routine that builds incrementally like a Jazz class would. The addition and complication of each move one onto the next, the repetition of phrases of the routine, and the assumption that audience members already know the names of dance steps can be daunting.

To the uninitiated, this workout could be more frustrating than fun. To someone who has taken a few dance classes, this is a fantastic cardio workout that moves quick and keeps it interesting.

What about the “Ballet”?

Though there were a few of the French Ballet terms sprinkled through some of the body-sculpting portion, relatively little of the workout could be considered “Ballet”.

Those familiar with Pilates will recognize much of the emphasis on building core strength and the vast majority of the moves. Of course, the overlap of Ballet technique and Pilates movements extends back to the earlier part of the twentieth century when Joseph Pilates collaborated with many of New York City’s finest dancers to refine his own movements. The dancers, in turn, incorporated many of his techniques into their repertoires.

More Body than Mind

The key to Mind-Body workouts is a connection between movement and breath. The benefit is the presence of mind and the awareness of the moment.

The YBB workout is a great cardio routine, but it does not serve the purpose or meet the goals of a mind-body exercise.

Unfortunately, this seems to be the same result any “Fusion” routine has when it tries to incorporate Yoga as a warm-up and cool-down for another style of workout. It deprives the student of the benefits of really stretching muscles, and of getting to the quiet place on the mat, where we reach the soul of Yoga.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.