10 asanas to lose body fat

10 asanas to lose belly fat

By Paul Vandyken, RigorFitness.com

Erroneous lifestyle and lack of proper exercises lead to flabby tummy, and there is no shortcut to getting rid of such abdominal fat apart from healthy diet and good fitness routine. Yoga is one of such great fitness exercise that does not only help to reduce your abdominal fat but also help you to control your body and mind like never before. Here are 10 asanas to lose belly fat you need to know:

  1. Tadasana

Tadasana also known as mountain pose is an ideal warm-up pose that helps to improve your blood circulation and make your body ready for the other exercises. Complete the following steps:

  • Stand with your feet flat while your feet are in contact and heels slightly spread out.
  • Bring your palms close to each other as you stretch your hands to the front.
  • Stretch your spine while you raise your folded hands upward and inhaling deeply.
  • While standing on the toes, try to lift your ankles and lift your eyes to face the ceiling.
  • Hold the pose for about 30 seconds while you breathe normally.
  • Try this asana to times while relaxing for about 10 seconds between each round.

You can vary the workout by stretching your arms upward, parallel to each other and perpendicular to the floor. The exercise helps to improve your posture, firm your buttocks and abdomen, and help to strengthen your knees and ankles.

  1. Surya Namaskar

Surya Namaskar or Sun salutation involves 12 yoga positions that help to improve your entire position. To perform this exercise, you have to complete the following exercise:

  • Expand your chest while you stand with your feet together and shoulders relaxed
  • Inhale while you spread your hands aside. Then exhale as you bring your arms to the front of your chest and keep them in the prayer position.
  • Inhale as you stretch your hands backward. Then exhale as you bend forward and try touching the knees with your forehead.
  • Bend your left knee and stretch the right leg backward while your palms remain on the floor.
  • Hold your breath as you stretch your left leg and lower your body downward as you hold your spine out.
  • Inhale and stretch forward as you bend backward.
  • While your hands are still intact on the floor, exhale and lean forward.
  • Move your leg forward in between your elbows and stretch upwards.
  • Move the left leg forward and inhale deeply.

Regularly practicing Surya will keep your energized and healthy.

  1. Padahastasana

This is a Standing Forward Bend which involves compressing the abdomen while bending forwards. It is a great workout that helps to burn fat. Here is how to perform the exercise:

  • Keep the spin erect and lift your hands upward as you inhale deeply
  • Exhale and you bend forward in such a way that your body is parallel to the floor.
  • Inhale and exhale, then bend forward completely downward from the hips.
  • Try touching the floor with your palm without bending the knees
  • Hold your breath and tuck the tummy in and hold in that position for about 60 seconds.
  • Repeat the exercise 10 times while posing for ten minutes between each round.

The exercise helps to improve the abdominal muscles, strengthen the wrist joints, and relieves mental and physical exhaustion.

  1. Paschimottanasana

This is a great Hatha Yoga that stimulates the center of your solar plexus. It helps to tone your tummy and strengthen hamstrings and thighs as well as hips. It is a great exercise for those who have digestive disorders. Complete the following steps:

  • Keep your spine erect while you are sited on the floor and stretch your legs out to your front
  • As you inhale deeply, stretch your hands upward without bending your elbow.
  • Exhale as you bend forward from the thighs and try to touch your toes.
  • Inhale, hold your tummy and remain in that position for about 60 seconds.
  • Repeat the exercise 25 times.
  1. Pavanamuktasana

This is a great workout that helps to alleviate various gastric problems such as ingestion and constipation. It also helps in weight loss.

  • Lie down facing upward with your hands stretched out beside your body and heels touching each other.
  • Take a deep breath as you bent the knees toward the chest.
  • List your head and move it to touch your knees.
  • Hold in the same position for about 60 to 90 seconds as you breathe deeply.
  • Repeat the procedure for about 7 times while relaxing about 15-seconds between the rounds.
  1. Naukasana

Naukasaba also known as Boat Pose is one of the great yoga postures that helps to flatten the belly. It also helps to strengthen the abdominal muscles as well as tone the abs. complete the following exercise.

  • Lie down facing the ceiling while you stretched out your legs out.
  • Inhale and exhale, then lift your legs and from the ground so that they are parallel.
  • Remain in that position for about 60 seconds.
  • Breathe normally and slowly bring the hands and legs to the original position.
  • Repeat the exercise 5 times.
  1. Ushtrasana

The ustrasana also known as camel pose is done to counter the Naukasana pose. It helps to release the tension that you experience on your belly during Naukasana as well as help to stretch the body. Complete the following exercises:

  • Lift your body up the knees such that the body is supported by the knees.
  • Exhale deeply then arch your back. Take back your hands behind the body and try to hold ankles one by one.
  • Stretch backward by tilting your head forward until you feel your belly stretch.
  • Repeat the exercise 10 times while relaxing for 15 seconds between each exercise.
  1. Uttanpadasana

This is a good exercise that helps to get rid of fat in the lower abdominal as well in the hips and thighs. It is a great exercise of eliminated flab that accumulates around your waist and hips during pregnancy. Achieve these benefits by completing the following procedures:

  • Lie down with your legs stretched out, heels touching each other and hands side of the body.
  • Inhale deeply and exhale slowly as you tilt your back and bring your head backward to touch the floor.
  • Stretch to the maximum
  • Inhale deeply and raise your legs up the floor to about 45-degree.
  • Pose for about 15 seconds before returning the legs to the original position.
  • Pose for about 30 seconds before lifting the legs to a 90-degree angle and remain in that position for about 60 seconds.
  • Repeat the procedure 10 times.
  1. Marjariasan

It is a forceful contraction exercise that helps to build abdominal muscles as well as burn fat around the belly. It also helps to enhance the flexibility of the spine. The exercise involves the following steps:

  • While breathing normally, raise your body in such a way that your body is supported by the knees and palms.
  • Lift your head and push your back down so that the body is in a concave structure.
  • Expand the abdominal to allow the maximum amount of air and maintain the posture for about 30 seconds.
  • Breathe deeply and work up for up to 90 seconds gradually.
  • Repeat the exercise 10 times.
  1. Bhujangasana

Bhujangasana also known as Cobra Pose is a great way to stretch your abdomen. It is a regular practice that helps to strengthen your back. It is one of the most popular yoga that helps to alleviate Post-Partum back pain. Complete the following exercises:

  • Lie down while your legs are slightly spaced, and toes are touching the floor.
  • Move the palm beneath your shoulders.
  • Inhale deeply and slowly lift your chest and head off the floor. Push your pubis toward the navel while you keep the buttocks firm.
  • Hold in the position for about 30 seconds.
  • Lift your body from the waist upward, bending backward as much as possible.
  • Hold in the posture for about 30 seconds.
  • Relax and return to the original posture.
  • Repeat the exercise for 10 times while working 30 times gradually in every round.
  • Relax 15 minutes in between the exercise.

 

About Paul Vandeyken

Paul Vandyken is a personal trainer, nutrition coach. His personal website is RigorFitness.com. His blog has articles, videos, and pictures with tips, tricks about fitness, nutrition, and healthy lifestyle. If you are on the journey to your healthy and happy lifestyle, visiting his blog may worth a look or even help you enhance your process.

 

Yoga of Sleep - Broga UK

Yoga: The New Sleep Aid

Sleep deprivation is fast becoming a major public health concern and millions of Americans suffer from insomnia and other sleep disorders. Chronic lack of sleep has been linked to serious health issues such as depression, cancer, diabetes and cardiovascular diseases. According to research even getting an hour less than the recommended 7-8 hours of sleep can shorten life span. To save themselves from such harmful effects of insomnia, a lot of people turn to sleep aids such as sleeping pills and even alcohol but what’s worse is that even they have their own side effects can further trigger health issues.

Yoga is a gentle and restorative way to help you settle for sleep by unwinding yourself after a long hectic day. According to a survey 85% people who did yoga said it helped reduce stress and 55% found that it helped them sleep better.

By calming the sympathetic nervous system and quieting the mind, yoga works both ways to help you sleep better. According to Assistant Professor at Harvard Medical School and author of Harvard Medical School ebook Your Brain on Yoga, Dr Sat Bir Khalsa, “Yoga is an effective treatment because it addresses Indonesia’s physical and psychological aspects”.
Dr. Khalsa conducted a study along with other researchers at the Harvard Medical School to investigate the impact of a bedtime yoga regime on the sleep quality of people suffering from chronic insomnia.

Yoga of Sleep - Broga UKThe study included 20 participants suffering from different types of insomnia, including primary and secondary insomnia. People suffering from primary insomnia having difficulty falling asleep and wake up frequently during the night. This sleeplessness problem is not attributed to any medical condition or sleep disorder. Secondary insomnia on the other hand is sleeplessness as a result of some medical condition such as cancer, depression, hormonal imbalance etc. Medications taken to cure certain health conditions can also trigger secondary insomnia.

The 20 participants were asked to maintain a sleep wake diary for two weeks after which they were given a basic yoga training session and were taught breathing, meditation and mantra. They were then asked to practice yoga every night before bed and maintain a sleep diary for another eight weeks. At the end, the researchers evaluated the participants’ sleep efficiency, total sleep time, total wake time, sleep onset latency, wake time after sleep onset, number of awakenings, and sleep quality measures by analyzing the information in their sleep wake diaries and found a significant improvement in all of these areas. The study showed that yoga can really help relieve chronic insomnia.

Yoga and mindful meditation can also help to relieve sleep problems among the elderly. Sleep disturbances are most prevalent among the elderly and are seldom treated. Treatment options are limited and basic meditation practices can prove to be an easy solution. According to a recent study conducted in 2015 by researchers at the University of Southern California, mindful meditation can significantly improve sleep quality and daytime impairment among older adults with sleep disturbances. The study included 2 groups of elderly participants with a mean age of 66 years and moderate sleep disturbances. One group was asked to develop mindful awareness practices (MAP) such as meditation and breathing exercises and the other group was asked to practice sleep hygiene exercises (SHE) such as avoiding caffeine and nicotine close to bedtime, avoiding daytime naps and so on. Both groups received 2 hours per week of assigned homework. After 6 weeks the researchers evaluated the sleep quality of both groups and found that the MAP group had significantly lower insomnia, fatigue and depression symptoms as compared to the SHE group.

Another research study conducted by the Federal University of Sao Paulo shows that a specific sequence of yoga helps to increase quality of life and relieve insomnia in postmenopausal women. The study included 44 participants between the age of 50 and 65 years, who were not undergoing any hormone therapy. The participants were randomly assigned to 3 different groups, yoga, passive stretching and no treatment for 4 months. The participants were given questionnaires before and 4 months after the grouping to evaluate daytime sleepiness and insomnia severity as well as quality of life, anxiety, depression and climacteric symptoms. The results showed that the yoga group had significantly lower insomnia severity and higher scores for quality of life and resistance phase of stress compared to both the control and passive stretching groups.

More and more scientific studies are now proving yoga to have a positive impact on reducing insomnia and improving quality of sleep. So if you’re looking for a drug free solution to help you sleep better, yoga is the answer.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/15707256

https://www.ncbi.nlm.nih.gov/pubmed/25686304

https://www.ncbi.nlm.nih.gov/pubmed/22048261

About Eugene Gabriel

Eugene Gabriel is a passionate blogger. He has always been fascinated by sleep and how it relates to health and wellness. Read his post on Getting Better Sleep. You can follow him on twitter @eugenegabrielj.

 

pea soup recipe pulsin broga

Rethink your Protein quality

By Ben Lewis , founder Pulsin www.pulsin.co.uk

Up until very recently protein powders were associated with hardcore bodybuilders, and understandably people were put off by the bulging biceps and rumors around steroids! However, times are changing fast, with protein powder usage becoming increasingly commonplace for men and women of all types including yogis, and accordingly the number of high protein products in market has increased substantially.

These types of health trends are often over-hyped by keen marketeers… so does this mean that high protein is the next health fad?

Firstly, let’s have a look at the science behind protein.

pulsin soup recipe brogaProtein is an essential part our diet and is needed every day for good health. It is necessary for regeneration and growth of the body, including hair, skin, nails and muscles, and to make essential components like enzymes, and hormones including insulin. In fact although we are surrounded by nitrogen in the air, protein is our only accessible source of nitrogen, which is essential in making DNA.

There are two major common benefits of consuming protein: improved muscle recovery times and increased satiety following a meal. This is why high protein diets are particularly popular with sportspeople and dieters alike, and are said to be perfect for active health enthusiasts who are generally looking to tone up and slim down.

Clearly we need adequate protein in our diets, but crucially how much do we need and how best to consume it?

Officially the UK Government recommends 50g per day for the average adult, or specifically 0.75 x your body weight in kg per day, for example 0.75 x 70kg = 52.5g per day. However almost all nutritionists would agree this level is the minimum daily intake, not the optimum, but where they might disagree is on exactly what is the optimum intake.

Generally nutritionists recommend a daily intake in the range of 1-2g protein per kg per day, which can be more precisely determined by your individual activity level and constitution.

Those who are active mainly with light exercise, for example yoga, running or swimming, would be fine consuming 1g per kg per day, whereas someone engaging in heavy lifting and more frequent training may need closer to 2g per kg per day. Daily intake needs to be spread throughout the day, as most research suggests the maximum intake per meal is around 25-30g.

Not every source of protein is equal, and it is in this area where protein powders are particularly important. Proteins can be compared both in terms of speeds of absorption (BV) and their amino acid composition or quality (PDCAAS). Under both metrics whey protein comes out top, which is why it has always been the preferred protein source for bodybuilders and top athletes: above eggs, meat and fish. Consuming whey protein within 30 minutes of training is widely regarded as the gold standard for optimising muscle recovery.

Increasing numbers of people are either intolerant or avoiding dairy products, and so there are now many dairy free protein sources available. Whilst these vegan proteins may offer slightly lower scores, the average person will probably not notice any difference in muscle recovery. Even for those of us who are happy to consume whey, the vegan protein powders can offer new and alternative methods for consuming protein. Many bloggers now post a huge range of protein powder recipes online, as an example see my super quick Pea Soup recipe below.

Pea Soup (serves 4)

500g frozen peas
2 tsp bouillon or stock powder
1 tsp sea salt
20g pea protein
Optional: turmeric to taste, fresh or ground

Cover the peas with boiling water and bring to the boil
Simmer gently then add the bouillon, salt and turmeric
Blend until smooth then add the pea protein
Blend again until the powder is fully dissolved

Nutritionists are becoming increasingly aware of the significant variances between individuals, and hence rejecting the “one-size-fits-all” approach to diet. I believe in discovering our own individual optimum diets through personal enquiry and experimentation; and that way you are guaranteed to avoid the fads!

About Pulsin

Pulsin’ make premium products…naturally! They’ve created a range of award-winning gluten free, dairy free, vegan-friendly kids’ bars, protein bars, brownies and protein powders. So whether you’re looking for a protein boost for your baking, a snack to get you through your workout or a reduced sugar treat for your little ones – try their award-winning products.

 

5 ways Broga® can help your shoulder injury

Post by Matt Miller, Broga® founder

The shoulder joint is hands down the most complex of joints. It truly is a work of art akin to the insides of a mechanical timepiece.

But it is as delicate as it is artful. And if 90% of our physical injuries are caused not by trauma, but by over tension (that is repetitive or incorrect movement) then you can bet that the shoulder is a big easy target. With three main stabilising ligaments and over thirty muscle/tendon attachments that allow for an impressive range of motion (while keeping the joint stable at the same time) there are a lot of potential places to go wrong.

Common sporting injuries of the shoulder include dislocations, Acromioclavicular joint (ACJ) injuries, rotator cuff injuries, Labral tears, thrower’s shoulder, biceps injuries, bursitis and fractures.

Credit: University of Liverpool Faculty of Health & Life Science

Credit: University of Liverpool Faculty of Health & Life Science

Dislocations and ACJ injuries are more common in contact sports, such as rugby and wrestling, whilst rotator cuff tears and biceps lesions are common in sports involving explosive heavy weight-lifting. Fractures around the shoulder are seen with sports involving crashes and falls from heights, which I’m sure you have either had or know several people who have had such injuries.

So how can Broga® help ? Let’s break it down…

  1. While shoulder surgeries are now vastly improved in returning patients back to 100% function, the post operation pathway is not.

A few sessions of basic mobility rehabilitation is typical after recovery, followed by a drop kick into normal life and function. I believe this a massive flaw that only allows for great potential to not only not regain full joint mobility but worse yet an even greater threat of returning back to the operating theatre.

Shoulder-injury-yoga-broga-3

Broga can help your shoulder injury

That’s where Broga® and yoga come in : as the needed step in between post-op rehab and the return to full functioning mobility and sport.

  1. The simple ability to elevate the shoulder overhead is step one post operation or injury. But the next step should be to gradually strengthen it. Unfortunately in our regular life there is not much occasion for this.

But in yoga, extension and elevation specifically targeting the Deltoid and Supraspinatus muscles, happens A LOT in many of the basic postures including the Downward Dog, which you will do again and again. The nice thing about positions such as these is they are scalable in the amount of body weight load you can place on them , meaning as you get stronger you also become more mobile .

  1. Shoulder injury therapy with broga

    Credit: Army Medicine; “The most basic poses such as Downward Dog are great for strengthening shoulder muscles”

    External rotation of the shoulder is probably the second most difficult movement to regain post injury simply because we don’t have much occaision to do an outward arm and shoulder rotation unless involved in a sport – which is what probably caused the problem in the first instance. So we have to be really careful going back in the water rather than just jumping from rehab directly to sport and demanding a heavy workload from the

Infraspinatus and Teres Minor.

There are several Broga® postures, including Camel, Reverse Table, and Bow that actively encourage and strengthen an external shoulder rotation.

  1. Internal rotation of the shoulder joint using the Subscapularus is a bit more of a natural movement for us. That said, Broga® uniquely combines an internal rotation with extension at the same time to reduce the chance of incongruent movement. Postures employed in Broga® such as Warrior 1 and Lotus actively encourage this type of correct internal rotation.
Broga is perfect for opening up shoulder muscles to both prevent and repair injury

Broga is perfect for opening up shoulder muscles to both prevent and repair injury

And finally… Broga® significantly aids in shoulder recovery by teaching you how to achieve and what a stable capsular shoulder joint actually feels like. Creating this correct joint torsion, or rotational lock, allows for Broga® moves like side planks and inversions – all of which are scaled to allow for continued development as strength and mobility gradually improve.

So if you are having trouble with your shoulders post op or have a niggling injury why not give an 8 week course of Broga® a try? Check out broga.online for the downloadable DVD set and 8 week training guide!

 

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.


Exclusive sTitch Leggings Discount for Brogis!

For a limited time we’re offering all Broga fanatics a 10% discount off sTitch clothing – the unique and pioneering brand for male leggings, a.k.a meggings. No need to fear for your running shorts, sTitch leggings are the perfect solution to stretch with comfort and ease.

Simply enter the code BROGA10 at the checkout to claim the offer.

 

Cam Yoga with lit Prihatinawati

A first time Broga experience: simple and effective yoga, but be prepared to sweat!

Guest post by Iir Prihatinawati for CAMYOGA

Originally published on camyoga.co.uk

When I signed myself up for a free taster of Broga® at CAMYOGA, I didn’t even read which type of yoga I was about to take. I am new in Cambridge as I moved here from Indonesia in August.

I have practiced yoga since I was a child – I am a registered Vinyasa teacher, and mostly practice yoga at home – so I was excited to get to the studio and have a guided practice. When I arrived, and a lady told me in the changing room what class I was about to take, I wasn’t sure what to expect…

You know, surprises always come to greet you in the most unexpected corners… I loved it!

Yes, it was mostly men in the class, yes we did heck of a load of high/low planks, either into or from chaturanga or downward facing dog, and yes I was sweating. A lot!

Cam Yoga London

Feeling the Broga burn!

I know what you think, this yoga might be only suitable for the very athletic or experienced practitioners, but to be honest it is not! Let me explain why…

Firstly, the poses were dead simple. Having practiced yoga for over half of my life, I’ve had my time of working to get into the ‘fancy poses’ – undervaluing these simple poses. But more recently, I’ve started to take notice of the simple things, to find the grace in anything and everything. This was the beauty of the practice.

So, if the poses were dead simple, how did I get my kick from the practice?

These simple poses were repeated over and over again with controlled ujjayi breath throughout – once you’ve done 7 or 8 repetitions of a low and slow chaturanga you start feeling muscles you never knew you had.

lir of Cam Yoga

Iir is an experienced yoga teacher having tried just about every type of practice

The practice really prompted me to be mindful of my own body and muscles. For example: try to come to downward dog, then plank, slide slowly into your low chaturanga and press up to plank and downward dog again, repeat 8 times slowly. Now try it again with one legged dog, one legged plank and so on… Now you know what I mean!

I think I may have read your mind – it sounds scary right?! Don’t worry the teacher, Liz, is very nice and knowledgable and will offer options and modifications for you to work with at your stage, wherever you are in your yoga journey.

Broga and Cam Yoga poses

Broga uses muscles you never thought you had in simple but effective poses

I know you will feel that there are eyes watching what you are doing, pressuring you to do the full pose although deep down you feel that you are not ready yet. Hang on a minute. No one is watching you as each of us is sweating like crazy and trying to keep doing what we are doing with our own perfection, we don’t have time to watch other people! Moreover yoga is not about comparing yourself with other people! Yoga is your journey within. No judgement. Everybody is different! Do what is best for you, enjoy the learning, focus within.

Happy practicing and Namaste!

About Cam Yoga and lir Prihatinawati

Iir Prihatinawati is an Indonesian registered yoga teacher who now lives in Cambridge in the UK. She has practiced a variety of yoga styles from Bikram to Ashtanga and now teaches her own classes in Cambridge. Started in 2003, CAMYOGA is a Cambridge based non-profit social enterprise designed to enhance the health and wellbeing of local residents. They aim to support and improve those who wish to train and attend yoga classes and have recently expanded to three locations across Cambridge.

 

Broga on the go!

Broga is now available as a digital download so you can enjoy Matt’s expertise and guidance on the go! The eight week Broga plan is just £24.99, and will grant you access to specially designed Broga workouts on your tablet, phone and laption as well as providing you with a FREE meal and fitness plan. No more excuses, sign up to Broga online here today!

 

Female broga teachers and instructors

Broga® is NOT just for men: how we’re breaking down gender barriers in yoga not rebuilding them!

Post by Matt Miller, Broga® Founder

Broga® is just for men, right!?

Broga instructors are men and women

Many Broga® instructors are women themselves!

This is definitely the top question asked about Broga® for those who haven’t already heard about it from a friend.  And it could not be further from the truth.  30% of Broga® teachers and participants are actually women, which is ironic, as that figure is the exact flip of yoga class participation by gender; overall under 30% yoga participation is male.

So “why do we need ‘man’ yoga, that sounds totally sexist if you ask me?”  This is a popular follow-up question by women and the answer is already built into the demographic figures mentioned above: by gender, less than 30% of participation in yoga classes is male.  Clearly men have not been getting the right message or feeling welcomed .

“That’s interesting but how does Broga® solve that problem other than just saying it in the name?” Broga® is much more than a cheeky name.  It embodies our entire ethos and practice.

  • It addresses the male sensibility of any workout or physical activity making you feel like you really pushed yourself to the limit.
  • Broga® doesn’t assume you are a bendy-Wendy type or even that you can touch your toes. From the very first class, it is accessible and scalable without ever making new participants feel like they are doing the remedial version B of what everyone else is up to .
Broga is not just for men

Broga isn’t exclusively for men, we’re about trying to even up the balance in yoga classes

  • Since the Broga® workouts are systematically organised by body part participants always know what they are getting into and can strategically plan the rest of their fitness for the week.
  • The language of Broga® is always anatomical and logically based even though the movements are solidly grounded in 3000 years of yoga practice. We promise you will never be asked to “breathe through your kidneys”, “open your heart” “look through your third eye” or “lift your pelvic floor”!
  • And finally though there is value and calm in solace. We aim to build a community and “bro”therly connection. Every Broga® class ends in participants interacting and helping each other do more than what they could ever do on their own.  We find this signature element an amazing way to be social-building and community-minded rather than the practice being entirely introspective and self-absorbed.
Broga power for men and women

Broga power!

In short, no one at Broga® is trying to alienate women, we love and encourage women in our classes! Not to mention that there are many women who actually want to build more strength, tone muscles and not just gracefully flow about and think esoterically of opening like a flower!

 

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.

 

Broga teacher training in Rotterdam!

Be among the first to sign up for our teacher training in September in Rotterdam! For those wishing to become a yoga instructor or just wishing to improve their fitness and technique, join the Broga team from the 3rd of September for the week of your life!

Email flex@Broga.nl for more info or check out their website

 

Broga classes with stitch leggings

sTitch leggings: Liberating men from conventional sportswear

Guest post by Luke Shipley co-founder of sTitch leggings

The Oxford dictionary definition of leggings is: “Tight-fitting stretch trousers, typically worn by women or girls”. Sounds a bit sexist? I’m not a fan of that definition.

How about the Google definition for Meggings?: “Leggings for men. A blend of the words ‘male’ and ‘leggings’. Male leggings, or ‘meggings’ are currently causing a stir in Tokyo, according to the folks at InventorSpot… 62% of women polled about meggings found them ‘uncool’.”

I don’t like that one either.

Why should men face such stereotypes wearing meggings? Especially in a day and age when gender equality is more publicized than ever. Where has this come from?

The Dragons didn’t understand sTitch’s mission!

As a founding member of sTitch leggings, an exclusively male leggings brand, I wanted to get to the bottom of this.

A little history lesson: The first leggings reported were in the 13th century worn by gentry types and King Henry VIII. We then saw cowboys padded buckskin leggings to protect against the chafe whilst on horseback.

Next the US army thought meggings would be a handy garm in World War II. Leggings only hit female fashion in the 1960’s and have peaked in popularity in the last 10 years.

Broga with stitch leggings

No more ripped shorts in Broga class!

So it is only in the past 50 years that leggings have been transformed into a female fashion garment. Women have taken our precious leggings for their own and we should be fighting to have them back!
Leggings were a functional item for males in some societies however now male’s wearing leggings face judgement! Would King Henry VIII, the cowboys, the US army let this stereotype stop them? I think not. So let’s take them back!

sTitch leggings is attempting to squash this gender stereotype by advocating males wearing leggings for any function they see fit.

Stitch leggings whilst practicing Broga YogaWe are also trying to bridge the gap between functional wear and fashion wear by creating leggings which are thick, breathable but also have a unique look.

Our leggings are perfect for Bro’s yoga’ing and are already worn by some teachers across Europe. Now it’s your turn to try them out for size!

Happy Broga-ing!

About sTitch leggings

sTitch leggings was founded by Tom Hunt and Luke Shipley after the pair became sick of wearing ill fitting workout clothes to various classes. Aiming to allow men the stretch and comfort when they workout as well as in day to day life, sTitch offer a variety of prints and styles for every man’s need. Find out more here.

 

Broga Classes

Begin a Broga journey today! Check out our class schedule to experience the incredible benefits of yoga. Can’t make it to a Broga class? Get a copy of the Broga DVD for an intense yoga workout in your own home. Available to buy now

 

Broga: for downward facing dudes

[vc_row][vc_column][vc_column_text]Guest post by Stacey Jones, contributor to lululemon.co.uk

Originally posted on lululemon.co.uk [/vc_column_text][vc_column_text css=”.vc_custom_1468866223078{margin-top: 30px !important;}”]“Men need a form of yoga that they don’t feel intimidated by from the start,” said Matthew Miller co-founder of Broga. “But at the same time they need to feel challenged by it.”

The former American football star and super heavyweight body building champion, aka Matt “Miller the Pillar”, is now a yoga-loving lululemon ambassador.

Once he was asked to become an ambassador, Matt decided he needed to start doing yoga on a weekly basis. His muscles were desperate for the kind of opening and stretching that yoga would provide. He met London-based yoga instructor, Rachel Okimo, after they were chosen as the first London brand ambassadors for lululemon. They hit if off immediately: He trained her and she helped him with his yoga practice and together the pair co-founded the business. That’s how Broga was born.

They created a strong, intense and challenging workout that’s as manly as the name sounds. Broga classes are most definitely intended for bros, and with that the pair are quickly smashing the ‘yoga is for girls’ myth.

Yoga mens flexibility

Guys can be flexible too!

The hour-long class of accessible, yoga-inspired poses not only compliments any athletic training regime, but also challenges the body in new ways. Participants use and develop strength, stamina, and flexibility from the very first class.

The class structure is very familiar to an athlete: it begins with a dynamic warm-up, moves to a serious strength building section on a specific part of the body and then deconstructs that same area by opening it up and challenging it to stretch. The movements are also familiar to an athlete because each pose is done repetitively and builds on the previous pose.

Broga breaks down into a unique syllabus of four workouts each addressing a specific problem area, which are devised by Rachel. Each workout is repeated four times which allows ‘brogis’ to improve each time they come to class, prepping them for the next workout in the series. “Participants progress further each time and learn to establish connections that open up typically tight areas like the chest, hips, and hamstrings,” said Matt.

It’s definitely grounded in traditional asanas but the difference between Matt’s classes and traditional styles of yoga is that Broga doesn’t immediately assume men are already flexible and open in these areas, it opens them gradually to that possibility. “I prefer to have participants building up to postures, doing prep work repetitively and correctly, than to have them attempt something the wrong way,” he said. “It is so much better when they didn’t even realize it was preparation and suddenly behold, a properly aligned warrior three.”

Yoga and strength training

Through simple moves Matt integrates the basics of yoga with strength training

Broga can also help athletic performance by reducing incidence of injury caused by over tension in the muscles and connective tissues. Matt says they use a mind-body connection to teach athletes to be more aware and in control of their physical body. “In effect, we’re teaching how to enter into that elusive zone reached in sport.” he said “There are such strong similarities to being in an athletic zone and a meditative yogic state.”

Broga was designed for the male athlete, but it’s also a killer workout for women. “I love women in a Broga class, they are usually a specific type of women: accomplished and comfortable yoginis looking for a strength-building and toning workout,” said Matt. “Women have the flexibility that guys lack, but the physical power aspect of Broga challenges them – I am often cursed at later for inflicting two to three days of delayed onset muscle soreness.”

So come armed with a towel, some water and an open mind to explore your body in a different way than your other strength training. “You will feel like you lived, and you made it through, and it was worth it.”

Broga Lululemon and Matt Miller team

The dream team – Broga meets lululemon

Classes are taught Blue Cow Yoga in Moorgate, City Athletic in The City, The Third Space in Soho, Yoga Haven in Clapham, Evolve Wellness Center in South Kensington and various Gymbox locations around London.

Find out when and where to get your Broga on with Matt here[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
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About Stacey Jones of Lululemon Manchester

Stacey Jones is a raw-food and yoga lover from Vancouver who completed her yoga teacher training in 2013 and blogs for lululemon. Founded in one of the healthiest places in the world in 1998 Vancouver, the first lululemon store was a design studio surrounded by a retail store where feedback would directly influence the brand. The lululemon mission statement is about creating components for people to live long, healthy and fun lives and elevating the world from mediocrity to greatness.

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Gert more PT trainer bookings

3 ways YOGA can increase and improve your PT client bookings NOW!

[vc_row][vc_column][vc_column_text]3 ways to boost your PT client bookings with Yoga!

How Yoga can help boost and improve your PT sessions and bookings!

Post by Matt Miller, Broga Founder[/vc_column_text][vc_column_text css=”.vc_custom_1467869535274{margin-top: 20px !important;}”]When I first started working as a personal trainer over 10 years ago the industry was very different. First of all it was not that common and there were only two big nationally recognised courses in the US that took two years to complete.

There was no online training. No fitness buddy aps. And certainly no group exercise classes (that men did that is!) My how times have changed…

Every 24 year old with a Hollister fresh face and an 8 pack has a PT certificate from an eight week course – and the competition is fierce! The average busy gym will have between 10 and 30 licenced trainers on site. Most well-known fitness models and celebrity trainers do online training, personalised plans and ebooks. Let’s not even get started about some of the fitness aps out there like Nike, Fitstar and MyFitnessPal. And they are really good.

Broga and Yoga can boost your PT bookings

Stand out from the crown by bringing Yoga into your sessions

So how do you set yourself apart? What do you offer that none of those other formats or options do?

The answer is to be able to look at a client not as a block of sessions or even as a weight gain or weight loss project. Instead look at them as a whole and educate and inspire them in ALL aspects of their lives with you as the cornerstone piece that holds it all together. Food. Lifestyle. Training. Mobility. Recovery.

One of the best ways to set you apart from the crowd is to preach the importance of mobility and recovery and the best way to both of these at the same time is yoga. Regular yoga practice is highly documented to not only increase muscle flexibility and joint mobility (leading to greater strength gains and less injury), but has a dramatic positive effect on the parasympathetic nervous system as well. No other training can do this.

Yoga might not get all the glory like a killer legs day, but most consumers are clueing into the value of being able to not only look good, but feel good and move freely with their bodies as well. Here are 3 effectual ways to reach out to your clients and offer extra sessions with a Yoga base.

Matt Miller shows how Yoga can boost PT bookings

Adding yoga to a PT session can help clients recover from injury

  1. Address injury with yoga

Don’t wait to train a client post injury until they have been cleared by their physio to get back to resistance and impact – be part of the process. With proper yoga based training plus your PT anatomy knowledge you will have a unique skill set of gentle and isometric based exercises you can structure to benefit renewed stability, balance and strength without over working or prematurely straining the injured area.

A physiotherapist is a great first step towards recovery, but yoga movement actually teaches people how to feel move and correct themselves which is not just going to get them active again, but much closer to 100%.

 

  1. Include or add one day of active recovery

Most clients are not just using your services to fulfil their fitness needs. They are going for runs, doing spin classes, going to bootcamps. In addition to your strength and conditioning sessions, you could be using a yoga background to upsell weekly active http://broga.uk.com/why-crossfitters-and-bodybuilding-enthusiasts-should-practice-yoga/” target=”_blank”>recovery days planned specifically around their body rather than just going to a generic yoga class that chances are will not be directly targeted for their level or needs.

  1. Stretching bolt-ons

Most clients want to stretch and know they need it but will not make the time for it if left to their own devices. Why not use a yoga training background to add 15 minute or 30 minute bolt on sessions post your training session that focuses on the area you just worked with them? Using a bolt-on pricing scheme enables you to offer a valuable focused stretching session at a nominal 15-20% increase in the session charge.[/vc_column_text][vc_single_image image=”9849″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1467869470908{margin-top: 20px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;border-left-color: #ffffff !important;border-left-style: solid !important;border-right-color: #ffffff !important;border-right-style: solid !important;border-top-color: #ffffff !important;border-top-style: solid !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;border-radius: 3px !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Celebrate Yoga at the Soul Circus Festival

Get your tickets for the Soul Circus Yoga & Wellness Festival this August.

A celebration of music, food and drink, camping and most importantly YOGA! Join the Broga team for a range of yoga and fitness workshops running from the 19th to the 21st of August in the stunning Cotswolds countryside.

Follow the Soul Circus Facebook page for up to date information.

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Wheyhey broga class with Matt Miller

Protein, Ice Cream and Yoga: Team Wheyhey! feel the Broga burn with Matt Miller

[vc_row][vc_column][vc_column_text css=”.vc_custom_1467367147916{margin-bottom: 20px !important;}”]Guest post by Charlotte Brook at Wheyey! the protein ice cream experts[/vc_column_text][vc_column_text]Originally published on Wheyhey.com 

Broga… Boys Yoga? Yoga for Bros? I (Charlotte… nice to meet you) had absolutely no idea either! Whatever it was I presumed it might have some reminisce of yoga and I am always up for trying something new. Team Wheyhey! were lucky enough to have the founder of Broga®, Matt Miller come to HQ to give us a private Broga® class (lucky us) last week and boy did he put us through our paces!

Matt Miller, “Soft as a pussycat”The first impression of Matt Miller AKA Miller the Pillar, was that he looked nothing like the stereotypical yoga instructor we all imagine. Calm, soft spoken, slender physique No, No, No, Matt has his name for a reason, he is an ex American Football player built like the side of a brick…house. However, never judge a book by its cover; he might have the build of a silverback Gorilla but he’s as soft as a pussycat.

 

Matt started by explaining exactly what we were letting ourselves in for. This workout would entail the basics and structure of yoga but with a difference; strength, conditioning, flexibility and cardio would be the main aims of this class, so yes yoga with a twist.

 

 

(Credit: Wheyhey) Wheyhey! protein ice cream ready and waiting, the ultimate post workout snack.

We started with posture, form and breathing…how you would normally start and prepare for your yoga session. So why would I need a towel (we were instructed to bring one after all)? Trust me, you need a towel! Before I knew it we had a routine for reaching up, bending over, breathing in breathing out, leg in the air and then pressing my face to the floor and back 5 times.

 

Through an awesome technique and subtle teaching build up routine, Matt essentially had us doing tricep presses with one leg in the air in high plank – brutal and it burned, but it felt amazing and then straight into the sit back child pose.

 

 

 

The class was made up of these amazing intense exercises, broken up with stretching, breathing, correction of posture and a laugh or 10. Matt works you hard, you sweat, you burn, you shake…but then comes the stretching, where we partnered up and could get more of a stretch then you could ever get on your own.

 

By the end I felt unbelievable. You feel like you have had an intense workout and stretched it all out after, an amazing feeling and one I am keen to experience again very soon![/vc_column_text][/vc_column][/vc_row]
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About Wheyhey

Wheyhey! is the world’s first and best selling protein ice cream. Best pals Damien Kennedy and Greg Duggan who met at Brunel University found they shared a passion for good nutrition, great food and even better bench pressing techniques. After respective stints as a GB basketball coach and fitness model, the duo dreamt up the idea of a great tasting ice cream that does you good, founding Wheyhey in 2012. You can find their products online at Musclefood.com and follow them on Twitter and Facebook [in text link to https://www.facebook.com/Wheyheyicecream/ ]

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Broga Teacher Training

Want to further your Broga expertise? Sign up for our Broga teacher training, a 70 hour, 4 day programme in Cheltenham, running from the 15th to the 19th of July 2016.

As well as acquiring a license to teach Broga you can spread the word as a brand ambassador and will be given a year long membership into the BrogaMe Programme.

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