Pilates Leg Pull Front with a loop band around your forearms is an excellent way to prompt scapular stability during this complex core exercise.

🔊Turn the sound on, vibe with me and read the prompts and follow along!

Let me know how you feel. I personally love how it adds a challenge and improves the engagement of my scapular stabilizer muscles.

Dr. Blessyl Buan

Sore wrists don’t need to hold you back from your Yoga or Pilates practice.

In the age of constant smart phone use, raising young children or having a full-time job that requires the use of your hands, it’s not surprising that your wrists can hold you back when practising Yoga or Pilates. Repetitive strain can cause tension and pain in the flexor and extensor muscles that course along the forearm and control the movement of the fingers. You will also find that the muscles that control movement of the thumb are also stiff and painful. This chronic muscular tension can negatively impact the alignment of the carpal bones of the wrist, thereby reducing joint mobility.

This misalignment can be experienced as a “pinching” sensation when weight-bearing on the hand. Wrist extension is required while doing Plank exercises, Chatturanga or Downward Dog. Even more advanced asanas like Astavakrasana (Eight-Angle Pose) or Pilates Leg Pull Front depend on strong wrists.

If you can relate, warming up can help to improve joint mobility and reduce pain during your practice. Here are 3 exercises to do before your class begins:

  1. Wrist rotations: Circle your hands clockwise eight times then repeat counterclockwise eight times. This improves circulation and warms up the joints.

2. Wrist flexor stretch with overpressure: Positioning yourself on all fours, place the heel of your hands on the mat in front of you with your hands palms down and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

3. Wrist extensor stretch with overpressure: Positioning yourself on all fours, place your wrists on the mat in front of you with your hands palms up and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

If during your practice your wrists are still sore, you can roll the end of your mat several times to create a cushion that will support your wrists in slight flexion. If it is still painful in certain poses, take a rest in child pose. As you continue to practice, stretch and strengthen, your tolerance in wrist weight bearing will improve. If recovery is too lengthy and you are starting to feel concerned, see your health care provider.

Join Fitness Trainer and Yoga Instructor, Vivian Law and myself for a 3 week workshop series meet up at Lole Atelier Yorkville.

https://m.facebook.com/events/1415175588760055

Wear Your Body Well: Fashion Meets Pilates & Yoga

Dr. Blessyl teaches you imagery using everyday fashion to improve your alignment. Learn how to tap into your “Inner Queen” using your crown, chandelier earrings, statement necklace and corset! Learn Pilates exercises to strengthen these areas. Vivian Law shows restorative yoga poses that opens the chest and hips and strengthen weakened muscles from sitting all day! After this workshop, you’ll leave a little taller and more confident!

Wear your Body Well: Fashion meets posture 60 min

Learn how to pick the right bag for you. Understand what you plan to carry and how to effectively bring all of your stuff to and from the studio without hurting your neck and shoulders and compromising your posture!

When your body is tension free, you can carry yourself and your clothes in confidence. Yoga and Pilates with proper alignment in the neck and shoulder areas will teach you how to move well.

Wear Your Body Well: Fashion meets Chakras 60 min

Are you attracted to a certain colour lately? Your responses to colour are indicative of your health and areas that need special attention. Chakras are your body’s energy centres and each level has a specific colour attributed to it. Restorative yoga and Pilates help to open and strengthen these energy centres.

About the instructors:

Dr. Blessyl Buan says, “Posture is your Business Card.” She is a chiropractor, dancer and pilates instructor. Integrating her clinical experience with her knowledge of the body, breath and movement, her passion is to teach the world how to move freely tension free so that performance is optimized.

Realign. Strengthen. Live your Life!

http://www.drblessyl.com

Vivian Law is a passionate wellness professional of nearly 14 years. She is a fitness trainer, nutrition consultant and yoga teacher. Vivian is constantly expanding and sharing her knowledge in health and wellness especially as it relates to alignment of mind, body and spirit, bringing yoga to life and Making Life Good.

Your posture produces a snap shot of your confidence and health in any given moment. Your breathing, vocal projection and ability to maintain eye contact are reflected and influenced by the way your body is aligned. Learn to recognize the way you carry yourself and the message that you are conveying to the world around you. Understand what lifestyle factors affect your posture such as work and family life and how you can correct it. When you’re not feeling so great, learn the tools to “fake it until you make it!”

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