As we head into the New Year, virtually all of us are looking to get fitter and perhaps aiming to drop those festive-season kilos. Fatima Batook, founder of Pure Yoga and Cycle, who is both a yoga teacher and master spinning instructor, introduces us to the two disciplines which helped her lose 70kg and completely overhaul her health, fitness and lifestyle.
Dancer Pose
Sanskrit Natarajasana
Benefits:
Builds full-body strength, flexibility and coordination.
Opens the shoulders, chest and hips.
Stretches and strengthens the thighs, ankles and abdomen.
Develops greater flexibility in your spine, shoulders and hamstrings.
Four-Limbed Staff Pose
Sanskrit Chaturanga Dandasana
Benefits:
Strengthens arm, shoulder and leg muscles.
Develops core stability.
Prepares body for inversions and arm balances.
Upward Dog Pose
Sanskrit Urdhva Mukha Svanasana
Benefits:
Improves posture.
Strengthens the spine, arms, wrists.
Stretches chest and lungs, shoulders and abdomen.
Firms the buttocks.
Stimulates abdominal organs.
Helps relieve mild depression, fatigue, and sciatica.
Therapeutic for asthma
Downward-Facing Dog
Sanskrit Adho Mukha Svanasana
Deservedly one of yoga’s most widely recognised poses as it has many benefits:
Calms the brain and helps relieve stress and mild depression.
Energises the body.
Stretches the shoulders, hamstrings, calves, arches and hands.
Strengthens the arms and legs.
Helps relieve the symptoms of menopause.
Relieves menstrual discomfort with head supported.
Helps prevent osteoporosis.
Tree Pose
Sanskrit Vrikshasana
This asana improves:
Balance.
Poise.
Posture.
Concentration.
Increases the range of motion in the hips.
Deepens the thorax.
Strengthens the ankles.
Tones the muscles of the legs, back and chest.
Spinning
Benefits:
- Low impact – While running is great for your cardiovascular health, it can be tough on your legs, knees, ankles and feet. Spin gets your legs moving and your heart pumping without pounding on your joints, resulting in a smoother, lower impact form of cardio.
- Low risk of injury – While certain other forms of exercise have a higher risk for injuries such as overstretching, joint injuries, sprains or muscle tears, spin prevents these types of injuries. As you cycle, you guide your own movements and leave the pressure off of your joints.
- Weight loss – Spinning will help you blast through calories, resulting in weight loss. In one hour of spin class, you could potentially burn up to 600 calories!
- Toned muscles – Your legs aren’t the only muscles working during a spin workout. Spinning uses every single part of the body, building strength and toning all muscles.
- Improved cardiovascular health – Spinning uses the largest muscle group in your legs, raising your heart rate and pumping blood through your whole body to build stamina and increase cardiovascular fitness. This also helps aid in heart disease prevention.
- Stronger immune system – Studies show that during exercise, the number of immune system cells circulating throughout the body rises. Therefore, cycling regularly helps the body become more vigilant of bacteria and viruses that can cause sickness.
