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October 30, 2022by ohmsantihyoga

RELIEVE ILIOTIBIAL BAND SYNDROME (ITBS) with these 5 MOVES in 7 DAYS

 

ITBS is one of the most common lateral knee injuries which commonly occur for most runners and cyclists. The Iliotibial band is a connective tissue that runs all the way down from the side of the hips to the lateral part of the knees.

As the ITB approaches the knee, its shape thickens as it crosses an area of the thigh (femur) bone, called the patella and lateral femoral condyle. Another area of insertion will be near the pelvis as it attaches to the two important hip muscles – the tensor fascia latae (TFL) and the gluteus maximus.

 

What are the CAUSES of ITBS?

ITBS is an inflammation that occurs when there is friction between the ITB and underlying structures such as the patella, lateral femoral condyle, tensor fascia latae (TFL), and the gluteus maximus in instances where an individual moves through repetitive straightening and bending movements of the knee such as in running and cycling.

These activities result in tight hip muscles, and these tight muscles pull on the ITB, and if the ITB is unable to adapt, it will then lead to an increase in the amount of friction between these 2 layers.

 

What are the SIGNS & SYMPTOMS of ITBS?

  • A stabbing pain along the outer side of the knee, especially after regular exercise such as a run
  • A sensation of “snapping” on the outer part of the knee as it bends and straightens
  • Swelling near the outer side of the knee
  • Frequent tightness and pain at the outer side of the hip

 

In summary, to bring relief to the ITBS, there should be stretching and strengthening of the ITB, together with the underlying hip muscles.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Cross-leg Standing Forward Bend)

In a standing position, bring the right leg over the left leg so that the knees overlap. Once you stand stable, lift both your arms up on inhalation and as you exhale, reach your arms out and slowly bend forward. Try to reach the hands down to the shins and slowly try to walk the hands further down. Hold the pose for 10 counts. Inhale and exhale and release the pose. Repeat with the left leg over the right.

 

MOVE #2 (Sumo Squat)

Stand with the feet hips distance apart and both feet parallel to each other. Inhale and exhale, bend the knees slightly while pushing the hips to the back and sliding the hands down to grab the shins/ankles. Engage the core muscles gently while holding the pose for about 10 counts. Inhale and exhale to release.

MOVE #3 (On Fours, Side Leg Raisers)

Come down on the fours, with palms at shoulder width apart and knees at hips distance apart. With the knees stacked below the hips, take a deep inhale, and as you exhale, lift the right leg sideways and with the next inhale, drop the leg back to the mat. Repeat 5 lifts on the right leg and repeat on the left.

 

MOVE #4 (Shoe-Lace Stretch)

Cross the right leg over the left (for beginners – photo on the left) or go deeper by stacking the right knee above the left and closing the gaps between both knees (photo on the right). Hold this stretch for 10 counts and repeat with the left leg over the right.

 

MOVE #5 (Lying on the Side, Leg Lift)

Lie on the right side with the right forearm on the mat, supporting the upper body. Slightly bend the right knee and stretch the left leg out with the left hips stacked on top of the right. With an inhale, lift the legs up (photo on the right) and with an exhalation, bring the legs down (photo on the left)

 

Sharing a REAL-LIFE EXPERIENCE of our student

Evelyn, 48 started running in her late thirties, and recently, at the beginning of this year, she enrolled in distance running training. After a few months into the training, she started to develop knee pain on the side of the knees, and swelling was observed around the kneecap. It starts hurting with every step, and the pain and swelling did not go away, even after she stops and stretches.

Evelyn decided to stop running and decided to join a Yoga class to stretch and strengthen herself. After regularly attending classes for 2 months, the frequency of the pain started to reduce, and the swelling eventually subsided. Under the guidance of her Yoga Teacher (therapist), Evelyn regularly performs these poses at home as a part of her daily exercise routine to enhance her improvement.  

And today, with minimal discomfort, she looks forward to completing her distance running training with the incorporation of the Yoga poses into her warming-up and cooling-down sequence. Cheers, Evelyn!

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain, it was the same in the case of Evelyn.

 

However, the lower body stretching and strengthening yoga moves are often what you need to feel better, so do not be afraid to give it a try. With mindful breathing and core engagement efforts, YOU can safely improve your mobility and strength while stretching out these tight hips and ITB.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR discomfort!



October 24, 2022by ohmsantihyoga

GET RID OF UPPER & MID BACK PAIN with these 5 MOVES in 7 DAYS!

 

The TRUTH is, the upper and mid back (thoracic spine) is amazingly strong as it is attached to the rib cage, which is a very robust structure. Therefore, if you happen to have discomforts in these areas, it may be due to muscle imbalances caused by long-term poor posture or a serious injury that affects the integrity of the thoracic spine.

 

The thoracic spine has 12 vertebras and they make up the longest part of your spinal column. Upper and mid back pain can occur anywhere from the base of your neck to the bottom of your rib cage. Pain in the upper and mid back can be quite debilitating and impedes our day-to-day routines and activities.

 

The most common causes of Upper & Mid Back Pain are –

  • Muscle imbalances caused by one muscle group being overworked, therefore making it more dominant than the opposing muscle, and that in turn leads to strains in the tissues around the joint. (E.g. Repetitive movements, tasks, or activities using the same muscle group such as playing tennis)
  • Poor posture, often known as a Prolonged Hunching Syndrome/ Kyphosis. (E.g. spending long hours at a workstation that is not ergonomically conducive.)
  • Pressure on the spinal nerves from certain problems such as a herniated disc. (E.g. Weight lifting in the gym without proper techniques)
  • The cartilage that protects the bones can go through wear and tear, leading to pain, which is less common. (Osteoarthritis)

 

In order to manage Upper and Mid Back pain, there needs to be a balance of muscle length and strength between opposing muscles that are attached to the joints. Since the majority of the Upper and Mid Back pain arises from activities that promote excessive rounding of the thoracic spine, we have prepared 5 YOGA MOVES that will counteract this condition.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY REDUCED.

 

MOVE #1 (Upper Body Twist on Fours)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). With the right palm on the mat, take a deep inhale and as you exhale, slowly lift the left hand up, with fingers pointing towards the ceiling. Do take note that the hips should not move too much, and the hips should remain squared towards the mat.

 

MOVE #2 (“Cat” Spine and Variation)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). As you inhale and exhale, push the palms into the mat to straighten the arms and begin to round the spine. Slowly tuck the tailbone under and look down with the chin tuck to the chest. Gently draw in the navel and engage the core muscles. Hold the pose for 10 counts.

One could also perform the variations (picture on the right) where you lean the hips towards the back to stretch the flexed spine further.

 

MOVE #3 (Squeeze shoulders together )

Sit down comfortably, with the spine tall and erect. Slowly lift both arms up (in a surrender position), with the elbows drawn backward, squeezing the shoulder blades together at the back and the chest lifted. Next, gently drop the chin towards the chest.

 

MOVE #4 (Seated Intercostal Stretch)

 

Sit down comfortably, with the spine tall and erect. Place the right palm on the mat beside the right thighs, and raise the left-hand arm (keep the arm close to the face). Take a deep inhale and exhale, slowly walk the right hand away and begin to stretch the left arm, diagonally across the head. Hold the stretch for at least 10 counts and slowly inhale and exhale, and go back to the original position. Repeat with the left palm on the mat.

 

MOVE #5 (Seated Spinal Twist)

Sit down comfortably, with the spine tall and erect. Place your left palm behind the hips and the right palm across on the right knees. On an inhalation, press the left palm into the mat and lift through the spine, on the exhalation, look over to the left shoulder and gently twist. Actively pull the left shoulder and twist deeper and hold the pose for at least 10 counts. Slowly inhale and exhale, and release. Repeat with the right palm at the back.

 

We fully understand that living with pain can be very miserable.

 

Therefore, we want to help you put a STOP to this misery.

 

GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!

 



October 17, 2022by ohmsantihyoga

Imagine a LIFE where you NO LONGER need to work through chronic lower back pain… how much more productive, energetic, and happier will you be?

 

When it comes to our spinal column, lower back pain (LBP) is the MOST common back condition we see in Singapore. Most back pain comes from lumbar sprains and strains caused by stressful movements.

 

The most common causes of sprain and strain include:

  1. Lifting a heavy object or twisting the spine while lifting
  2. Sudden movements that place an impact/ trauma on the low back, such as a fall/ sports injury
  3. Poor posture over a prolonged duration

 

The ways to reduce the risk/ severity of LBP include:

  1. Maintaining a healthy weight as weight puts pressure on the vertebrae & disks.
  2. Practicing the right posture to lift heavy items – Lift with your legs (and not the back). Hold heavy items close to your body and do not twist the torso while lifting.
  3. Strengthening the abdominal muscles as stronger core muscles supports the spine more effectively.
  4. Maintaining the mobility of the spinal column through Flexion, Extension, Rotation, and Lateral Flexion.

 

Apart from lifestyle modifications one needs in (1) and (2), for (3) and (4), what could be better than YOGA done mindfully with breathing as Yoga primarily focus on proper posture and spinal alignment through core engagement? Based on many years of experience in helping students with LBP, we ASSURE you that these 5 YOGA MOVES, done 15 mins/ day for the next 7 days will provide you RELIEF and reduce the frequency of reoccurrence.

 

MOVE #1 (Spinal Flexion with CORE ENGAGEMENT)

Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward halfway or less (with the navel drawn in towards the back). Hold this pose for 10 counts. (Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)

 

MOVE #2 (Spinal Extension with CORE ENGAGEMENT)

Stand with the feet and hip-width apart. Place both palms at the lower back for support (as shown in the picture on the left). Inhale and exhale, (with the navel drawn in towards the back), slowly push the hips forward and extend the spine. Continue to breathe and tuck the chin to the chest to protect the neck from over-extending. Hold this pose for 8-10 counts. (Should there be any discomforts, reduce the arch)

 

MOVE #3 (Standing Forward Bend with CORE ENGAGEMENT)

Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward. Hold on to the legs and pull yourself deeper into the pose. Hold this pose for 10 counts.

(Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)

 

MOVE #4 (Standing Spinal Twist with CORE ENGAGEMENT)

Stand with the feet hip-width apart (about 2 feet away from the wall) and place the hands on the hips. With an inhale and exhale, gently draw in the navel (to engage the core muscle) and twist the torso towards the back, and place palms on the wall. Hold the twist for 10 counts, Inhale and exhale to release. Repeat on the other side.

 

MOVE #5 (Forearm/ Dolphin Plank with CORE ENGAGEMENT)

Come down onto the mat on fours. Place both forearms on the mat and lift the knees off. Keep the hips high (like a downward-facing dog), and hold the pose for 10 counts while constantly drawing in the navel (to engage the core muscles).

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain.

 

However, the stretching and strengthening yoga moves are often what your lower back needs to feel better, so do not be afraid to give it a try. With mindful breathing and core engagement efforts, YOU can safely improve your mobility and strength while stretching out these tight and aching back muscles.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!



October 7, 2022by ohmsantihyoga

ARE YOU SUFFERING FROM NECK AND SHOULDER PAIN?

 

What if I tell you… YOU can RELIEVE the pain simply by spending 15 mins a day, WITHOUT painkillers, WITHOUT expensive chiropractic sessions, and WITHOUT painful TCM treatments  – Do you think it is WORTH your time to read on?

 

Even though some people experience only neck pain or only shoulder pain, while some experience pain in both areas, these pains share similar root causes as the neck and shoulder are interconnected by many nerves, blood vessels, muscles, and other tissues.

 

So WHY do my neck and shoulders hurt, you wonder?

 

Neck and shoulder pain (NSP) is usually the result of muscle strains and sprains from over-exertion or poor posture from day-day life – Poor sitting, standing, or walking posture.

 

Some of the underlying reasons are –

  • Muscle Imbalance – One muscle becomes tight or overworked and nearby muscles may need to work more and therefore become painful. Example: Most conventional sports which use only one dominant arm/ leg to play.
  • Nerve Compression – Due to repetitive motions or from holding your body in one position for long periods. Example: Keeping elbows bent while sleeping.
  • Blood Vessels Compression – Due to tightness accumulated in the muscle over a prolonged period that leads to constriction of the blood vessels and therefore poor blood circulation across the muscles.
  • Stress – During a very stressful period, the natural reaction is to tense up. When this occurs frequently over an extended period of time, it can lead to stiffness and pain in your neck and shoulders.

 

And NOW, I want to SHARE with YOU 5 SIMPLE YOGA MOVES which I have used to help hundreds of people who suffered for years find relief and regain their quality of life.

 

MOVE 1: Neck Flexion

Place your hands with thumbs applying (upward lift) pressure at the base of the skull. Cup the back of the skull with the palms and gently push the head forward and down, bringing the chin closer to the chest.

 

MOVE 2: Neck Lateral Stretch

 

Place the back of the left hand at the lower back and actively pull the left elbow back. Extend the right arm upwards and stretch it over the head so that the right fingers can (touch) hold the left ear. With the fingers around the ear, use the grip to extend the side of the neck upwards and then sideways, bringing the right ear towards the right shoulders.

 

MOVE 3: Shoulder Retraction

Extend both arms forward (with thumbs pointing up and palms facing each other), with shoulders protracted. Flip the palms to face outwards, with the thumbs facing down. Open the arms sideways, toward the back, and interlock the palms together. Breathe in deeply and breathe out, lift the arms upwards and push the chest forward. Next, breathe in and out, drop the chin towards the chest (as though you are squeezing out the double chin)

 

MOVE 4: Shoulder Flexion

Extend both arms forward and interlock the fingers and then flip the palms to face outwards. With a deep inhalation and exhalation, begin to lean back and round the spine and actively straighten the arms, and push the palms away. Gently drop the chin to the chest.

 

MOVE 5: Shoulder & Chest Opener

Sit tall and place the left hand across the right knee. Slowly lift the right arm up, with a deep inhale and an exhale, lengthen the right arm and then slowly open the arms towards the back

 

We fully understand that living with pain can be very miserable.

 

Therefore, we want to help you put a STOP to this misery.

 

GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!

 

Just like Eddie, a working professional in his 50’s, who suffered from Neck & Shoulder Pain and was almost at a point of depression. He was unable to do what he enjoys most – wakeboard, cycle, or even run as the pain was severe. He was also struggling to even focus and barely get through the day without the debilitating pain. He was unable to sleep well and that resulted in extreme fatigue leading to decreased work productivity and difficulties in enjoying time with family and friends.

Over 5 sessions of 1-1 Yoga Therapy classes, his pain gradually subsided and eventually disappeared.  Now, he gets to enjoy all his favorite sports without any fear of pain and his work productivity also increased significantly as he is able to focus better without the pain. He is also a happier man as he can now spend quality time with his friends and family.

 

Call Us or WhatsApp Us at +65 9040 8379 to schedule a FREE Consultation to explore how we can HELP YOU further!


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August 8, 2019by ohmsantihyoga

While the art of Yoga has been around for centuries, it can be hard to know what to expect from your first yoga class. While you can expect different intensity levels from each varying form of yoga, what else can you really expect from each class? Will everyone be perfect at poses? Will you be giggled at for finding it difficult? What if you find yourself lost when trying to execute a pose? Here is what you can realistically expect from your first yoga class at Ohm Santih.

Nailing all the Poses will Prove Difficult for Everyone

Yoga works muscles you didn’t know existed, it puts your body in poses that doesn’t come natural to most people. Most of the poses you’ll do will feel foreign to you and prove difficult even if they look easy. No one expects you to nail your poses in your first class, just like you wouldn’t expect anyone else to. Yoga is a non-competitive art form. If you begin to wobble or fall over simply pick yourself back up, centre yourself and try again. If you find it difficult to comprehend the poses being executed, take the time to study your instructor or your neighbour.

Your Instructor will Adjust your Poses, if You’re Comfortable with it

When practicing Yoga, a hands on teaching approach can be very useful. Instructors will often walk around the class, helping people move their bodies into the correct position when needed. This will allow you to understand where your body needs to be compared to where it is. This is very useful because it can be near impossible to maintain your balance in certain poses while craning your neck to look at other classmates. Most instructors will ask if anyone is uncomfortable with being adjusted during class. If you are uncomfortable with this idea, just voice this out to your instructor. If they do not ask this and you are uncomfortable with the prospect of it, let them know before class begins.

The Emphasized importance of Breathing

It is only natural to hold your breath while performing certain tasks, especially those that we find challenging. However, breathing is a crucial and methodical element in Yoga. The routine of breathing in Yoga is called Pranayama and will often require you to tailor your breathing in a certain manner. Often in Yoga, you’ll be asked to inhale when you open your chest and exhale on bends. Exhaling in twists will also help detoxify your body and most importantly your lungs. Your instructor will always inform you of a breathing routine during poses, so there’s no need to fret.

You’ll Hear the Famous ‘Namaste’ A lot

Namaste translates to ‘I bow to you’ and is seen as a gesture of respect and gratitude. This simple word creates a bond between the whole class; you, your instructor and classmates. It is usually said before and after class, accompanied with the action of putting your palms together and bowing.

The influx of social media yogis presenting intricate yoga poses on your feed or the flexible yogi practitioner often depicted in movies can be enough to scare you away from trying out the popular exercise. There is no need to be intimidated, these people have had years of practice and do not reflect a beginner yogi. At Ohm Yoga, our classes adhere to the non-competitive nature of yoga and will leave you feeling amazing not inferior.


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August 8, 2019by ohmsantihyoga

The Pregnancy Experience varies from person to person. Some women find that their body goes through a multitude of scary changes while others don’t notice much. Some find themselves sore while others feel only the pregnancy glow. Whichever Pregnancy Experience you’re going through, Prenatal Yoga will add to your life in a way you never thought possible. At Ohm Santih, we have several prenatal classes that will help you discover the place of Prenatal Yoga in your pregnancy.

Supporting Network

You can never have too much support during a pregnancy. Joining a prenatal yoga class affords you the support of women in the same boat as you, to meet other expecting mothers with whom you can share your concerns or joys with. Often time a pregnant woman’s support system includes family and friends, while this is still a strong and amazing system…Nothing can live up to the support other pregnant women can give you.

Benefits of Prenatal Yoga

It can take a while for your body to get used to carrying a whole other life in your belly. It can be quite a stressful experience for your body. Subsequently resulting in disturbed sleep, headaches, stress, lower back pain and etc. Yoga in itself is known for overall wellness, mental and physical health. Allowing your body the opportunity to recuperate in a low-intensity prenatal yoga class will help alleviate the stress on your mind and body, ultimately ushering you into a better pregnancy.

It’s tailored to Pregnant Women

For those who have never practiced yoga before, choosing to practice it while pregnant may seem daunting. However, Prenatal Yoga is tailored to suit the cautious requirements of pregnant women while producing the same results. Even for the most experience yoga practitioners, prenatal yoga is the safest class to take. Your body is now carrying the weight of another life within it, balancing certain poses in a normal class will prove difficult and potentially dangerous.

You can Practice it at Home

There no need to wait for your weekly yoga class to roll around for you to practice prenatal yoga. Often, you’ll feel your body aching for the benefits of your prenatal yoga routine before your next class. If you don’t have the time to pick up another class, simply practice some of the routines we’ve done at home. Over a couple of classes you’ll realise which poses relieves body tension best for you or helps regulate your mental wellness. Take these poses and put them into a quick routine you can practice at home for instant gratification.

While signing yourself up for a yoga class may be the last you want to do, there is so much that can be accomplished in a single prenatal yoga class. Book a trial class with us today, we promise that you’ll leave the class feeling upbeat and healthier.


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May 15, 2019by ohmsantihyoga

Yoga is an ancient practice, its origins rooted in India thousands of years in the past. Daily practice of Yoga provides one with a positive and focussed outlook on life, it further creates a permanent sense of clarity and serenity. It’s easy to think of yoga as painfully boring and traditional form of exercise. However, Yoga remains relevant till this day because of the plethora of benefits it provides in addition to the challenging workout of the mind and body. Here are a few reasons to start practicing yoga, though the list is not exhaustive.

  1. It’s a great work out

Yoga is split up into different art forms. Some of them are more tranquil, focussing more on the mind while others work out the body. There’s a common a misconception that yoga is not challenging to the body. This is factually incorrect, there have been plenty of cases where Professional Athletes have joined a yoga class and professed it to be extremely difficult. Routines such as the Sun Salutation burns on average 350 calories per 25 minutes. Yoga is great way to work out your body at your own pace and time.

  1. Beginner’s variations

Often people are scared to try yoga because they don’t feel they’ll be flexible enough or that great at balancing. It can be daunting being in a room full of people that can put their legs behind their head or balance on foot. At Ohm Santih, our experienced yoga instructors will always provide the class with an easier variation of a pose. Yoga is not a competitive form of exercise, the community acts as a safe-haven for you to learn. 

  1. It can improve your sleep

A minor benefit, though this may be a selling factor to insomniacs, is that yoga can help you improve your sleep habits and quality. This can be informed by the fact that particular yoga sequences are intended to be done immediately before you hit the hay. Furthermore, studies have shown that light exercise before bed helps improve the quality of sleep. Another factor is that yoga often works on problem areas in the body that causes pain. The alleviation of this pain can often be the reason for improved quality of sleep.

  1. Develops your mental strength

Yoga increases your mental strength, it relieves the stress and anxiety of the day through it’s sequence of breathing techniques and poses. The scheduled time of meditation often set at the start and end of the class allows one to calm a restless mind. Meditation has been shown to consistently improve the lives of practitioners, since yoga heavily revolves around this it reaps the benefits.

People have started practicing yoga for a myriad of different reasons; weight loss, depression, muscle relief and etc. It is an age-old practice that has stood the test of time. Treat yourself to a class of Yoga at Ohm Santih and indulge in the benefits that follow.


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April 1, 2019by ohmsantihyoga

It isn’t easy to be a kid nowadays. They are constantly bombarded with supplementary classes, competitive sports, and the bustle of daily life. Without a doubt, the speed of everyday life immensely affects kids as much as it affects us, and yoga might just be the solution. Not only will it help them de-stress, but they will also reap the benefits of other sports. Here are a few reasons why you should start bringing your kids to yoga classes.

  1. It alleviates stress. Children in this current age are overstimulated with the prevalence of school pressure, incessant lessons, parents’ expectations, media and communication technologies, and countless other external influences. The fact that they might not even understand what is going on further piles on to the stress they might feel. Yoga is known to help promote calmness and reduce anxiety in adults, and it is no different for kids. Well taught breathing exercises will help your child better understand how to manage the stress and anxiety they feel, be it before an exam or upon encountering an unfamiliar situation. It will train them to achieve emotional balance through training of the mind and body, and will also help them develop healthy relationships with their peers. 
  1. It promotes inclusion and self-improvement. As parents, we all want our kids to be active and participative so we encourage them to play competitive sports. But it might not be the best to boost morale, especially if your child is the last one to get picked when forming teams, and not every child is keen on the idea of competing and winning. Yoga focuses on an individual’s effort to achieve goals (in this case, poses), and not to be better than the person next to you. It places priority on trying to be the best you can be and focuses on teaching the child to try his or her best, be it to be better than others or solely for the betterment of himself. 
  1. Helps kids with special needs. Kids with special needs are more often than not excluded during competitive sports. Yoga, however, sets itself apart from the rest by being a form of exercise encouraged by therapists. It emphasizes importance on the emotional, spiritual and mental well-being of a child as much as the physical, which is an essential part of honing the self-esteem and self-identity of a child with special needs. 
  1. Lastly, it helps nurture kids in ways many other sports do too. Just like competitive sports, yoga enhances flexibility, coordination and balance, promotes team working skills, and develop focus and concentration. Teaching kids yoga poses that require partnering up can allow them to learn how to work together in a cohesive environment. Additionally, even when pair poses are not present, kids can still partner up to render help to one another to get into poses with higher levels of difficulty.

Now that we have been though the benefits of yoga for your children, why not take some time out of their busy schedule to give it a try? Join us at our trial class and watch them grow in ways you never knew they could!


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March 28, 2019by ohmsantihyoga

 

Want to start a family and have kids? Yoga can help you achieve that. In spite of the fact that it might not be your only ticket to parenthood, yoga can boost your chances and increase your fertility by a wide margin.

Maybe you are thinking about how stretching and doing poses on a mat can help you boost fertility? Infertility is a standout amongst the most well-known disorders caused by stress and whimsical ways of life. When you’re stressed up, your body goes into fight or flight mode, discharging cortisol hormone that helps your lungs, muscles, and heart to provide defense for the entirety of your body. This gets you ready, in case you have to run from the situation or you have to defend yourself against the threat.  It is only when this stress stops that your body withdraws the excess cortisol in your system, thereby, causing your body to go back to its original functioning state.

In the event that the stress does not decline, for instance, you’re constantly worrying about work, your relationship or you have money-related issues that trouble you consistently, your body will keep up the production of cortisol. This incessant production of Cortisol can prompt lasting changes in your body. However, fertility yoga will help you alleviate these stresses and help you regulate your hormones and ovulation period.

How fertility yoga can relieve your stress

Yoga is a relaxing workout that lets you grow your strength and agility, in addition to helping you to ease off and unwind. Yoga consists of meditation, stretching, breathing, and a range of moves known as postures (Asanas) which if done correctly will help to improve physical and mental wellness. Many people have accepted as true that yoga is able to help them conceive or deal with the stress of getting fertility care. Many studies on women that practiced yoga when they’re trying to conceive shows that yoga helped them reduce their anxiety levels. Thus, easing their bodies and regularizing their hormonal productions. Ultimately, they conceive quicker than the vast majority of women of their age that didn’t practice yoga.

What is Fertility Yoga?

Yoga is a 5-millennium years old practice originating from India that is capable of delivering extraordinary changes for your mind, body and soul.

Fertility yoga isn’t a special sort of yoga; however, it is a set of carefully customized yoga poses (Asanas) and breathing techniques that help you reduce stress as well as expel toxins from the body, making the body stronger, thus improving the odds of conceptions.  Not too long ago research was conducted by Harvard Medical School, and the results proved that ladies who practiced fertility-targeted yoga lessons have better odds of getting pregnant compared to women who didn’t.

Here are 4 of the best Yoga poses (asanas) to help you boost your chances of getting pregnant.

  1. Bhujangasana – Cobra Pose

This is a standout amongst the most effective fertility-focused yoga postures. By assuming this position, you’ll increase the amount of blood circulation to your uterus and ovaries. In this way, you’ll be able to create hormonal equilibrium in your body, such as the production of cervical mucous that lubricates the passageway of the fertilizing sperm to the egg. To assume this yoga position, lay on a yoga mat – belly to the floor. Place your palms beside your chest, with the elbows bent. Gently pushed your chest off the mat, arching the back and the shoulders relaxed. Hold the pose for 5 breathes. One may repeat this pose for 3 more times.

  1. Sarvangasana – Shoulder Stand

This yoga pose works on the thyroid gland, which produce and regulate thyroid hormones which is crucial to a good reproductive health. Lie down flat on your back on your yoga mat, with the knees gently bent.  Raise your legs from the floor and kick both legs into the air, with both hands supporting the lower back. Hold this pose for 5-10 breathes. One may not stay too long in this pose if they are hypertensive.

  1. Paschimottanasana– Seated Forward Fold

This yoga posture focuses on your hips, hamstrings and the lower back. The pose energizes both the uterus and the ovaries (major organs for fertilization). What’s more, it can revitalize the state of your mind. To assume this position, sit on your yoga mat and keep your legs straight and close together. In your seated position – palms on the mat – stretch your torso forward as if you want to fold. Remember to inhale and exhale as you assume this pose. Hold the pose for 5 breathes. One may repeat this pose for 3 more times.

  1. Bhramari Pranayama– Bee breath

This is probably one of the best breathing techniques for stress alleviation and it helps the body to unwind from fretfulness, stress, and worries. Assume an upright seated position and touch your ears’ cartilage using your index fingertips. Breathe-in slowly and press gently on your cartilage as you breathe out. Repeat this process a few times (6 or 7 times) as you continue to press and release your ears’ cartilage. As you breathe in and out, hum under your exhalation.

Maximize your chances using Clearblue Digital Ovulation Test

The best way to boost your chances of conception is to take advantage of the days you are most fertile. The Clearblue Digital Ovulation Test can help you achieve this. By using this device, you’ll be able to pinpoint two of your most fertile days. This is attained by gauging your body’s hormonal changes from the start of your cycle to the end of your cycle. The focus of this examination is the luteinizing hormone (LH) – a key fertility hormone. This device offers more guarantee that the conventional approach of using temperature and calendar to know when you are most fertile. What’s more, the result of this assessment is shown digitally, and it is 99.99% accurate.

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January 31, 2019by ohmsantihyoga

For many first-timers, they face similar struggles during their initial yoga lessons. It mainly consists of inching forward to touch their toes, stealing peeks around the room to check if they are doing it right and lastly, zoning out and wondering what in the world is a “down-ward facing dog” position. Yoga, despite being a seemingly simple exercise, requires the practitioner to execute the different poses accurately, for them to reap the benefits and more importantly, to prevent injuries resulting from an incorrect position.

Yoga itself, is not confined to one, generic form. In fact, there are various types of yoga to suit different lifestyles and preferences. Here are the details on four types of yoga.

1. Yin Yoga

Founded by Paulie Zink, Yin Yoga is a slow-paced yoga practice that mainly consists of meditating and stretching postures. It is designed to stretch out deeper layers of fascia (connective tissues around the joints) through a variety of seated postures. These postures are usually held for 3 to 5 minutes and aim to help you sit comfortably for a longer period of time. While it may not be as intense as other forms of yoga, yin yoga classes are very relaxing and are perfect for beginners or post workout.

2. Hatha Yoga

The most commonly heard of type of yoga, hatha yoga is simply a set of postures (asanas), coupled with meditation (dhyana) and breathing exercises (pranayama). It originally referred to the physical side of yoga but is now known to be slower-paced as compared to most other styles. It emphasizes still postures that open multiple channels, especially the spine, the main channel of the body, allowing energy to flow through the body freely. Hatha yoga may not be very intense but is perfect for beginners, especially if you intend to work up a sweat.

3. Ashtanga Yoga

Also known as “Eight-Limbed Yoga”, Ashtanga yoga is one of the more physically demanding forms of yoga. The main difference between Ashtanga yoga and yin or hatha, is that it involves a specific sequence of movements and poses that flows swiftly with every inhale and exhale. It is continuous and fast-paced, but can also be done at your own pace because the order of postures (asanas) are entirely predefined. It aims to purify the body by producing internal heat and is great for toning the body and getting the abs you’ve always wanted. Despite being a good form of cardio, beginners will find that Ashtanga yoga is tricky and grueling to keep up with.

4. Prenatal Yoga

As per what the name suggests, prenatal yoga is a class specially designed for mommies and mommies-to-be! Unknown to many, performing regular yoga can be very dangerous when pregnant. Postures that requires closed hip twists could be unsafe for your baby as it puts pressure on your organs and affects blood circulation. Compared to regular yoga, prenatal yoga puts less stress on your joints and pelvic area. These yoga postures also help improve sleep, strengthens the body to prevent aches, and prepares the body for labor. In fact, many postures focus on strengthening parts of the body that are especially vulnerable during pregnancy.

Join us here at Ohmsantih, where we offer classes that are suitable for both beginner and advanced yogis. We also provide prenatal yoga classes for expectant mums. Embark on your journey to a healthier you and embrace all the benefits of yoga today.