Reflection: Good Friends

  
|| L I F T || Build positive relationships and surround yourself with friends that support, encourage, celebrate, inspire, and lift you higher!

In the past few weeks while nursing an overuse injury, I have been reminded of how fortunate I am to have such wonderful friends. Two of my physical therapist friends have worked on me and helped me to recover. One of my yoga teachers gave me massages, let me borrow a portable massager that I use everyday, and also gave me a book with restorative poses to practice.

As I have regained strength and my pain has decreased, another friend and personal trainer gave me a boxing lesson that was just the right level of intensity for a workout that would not injure me.

How lucky am I?? I am not in luck though honestly because I picked these people to be my friends! Just as we can make healthy diet and exercise choices to take care of our bodies, we can also decide who we surround ourselves with that will enhance our lives.

It is no surprise that studies show that good friendships have a positive impact on our health. Look around you and make sure that you are in good company. The best friends are those that boost your mood, self esteem, and encourage healthy behaviors.

Get rid of negative and toxic people in your life asap! Kick them to the curb! There is absolutely nothing mean or selfish about eliminating people and relationships that do not serve you well. Love yourself enough to make the choices that are best for you.

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Photo by Masha Creative for Nóli Yoga 2015

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Reflection: Balance

  
|| B A L A N C E || Finding balance can be a challenge especially when you live in NYC. There is so much to take in as we walk and run through the city, that we sometimes have to block out the constant noise and chaos to find peace. 

Pilates and yoga help me to find balance amidst the chaos. In these disciplines I focus on my center, my breath, and I take time to be still. Less can indeed be more as my focus allows me to find a much needed balance.

Photo by Masha Creative for Nóli Yoga 2015 Collection http://www.noliyoga.com

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Nóli Yoga

 
   
|| N Ó L I || 2015 Collection…

 

 Click on the link below to shop…  
http://www.noliyoga.com

Photos by Masha Creative for Nóli Yoga

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Move of the Day: Teaser

  
|| TEASER || Teaser is my move of the day and one of the most challenging classical Pilates exercises. Most of the movements that are performed early in the matwork are meant to prepare the body for teasers.

Benefits:
• Strengthens the abdominals and hip flexors

• Improves balance and coordination

• Stretches the hamstrings

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1 — Start lying supine with arms along sides of the body. Inhale to prepare, engaging the abdominal muscles by pulling the belly button in.

2 — Exhale to roll up, lifting the upper and lower body simultaneously. Legs should be at about a 45 degree angle and arms reaching upwards, parallel to the legs.

3 — Inhale to hold the balance, and exhale to roll back onto the mat, ideally with the head and feet touching at the same time.

4 — Repeat x4.
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Tips: Be sure to sit up tall in the teaser with the head and chest lifted, but keep a slight curve in the lower back. Keep the abdominals engaged, focus on the breath, and relax the shoulders as you balance. For more of a challenge, start with arms extended behind the head rather than along the sides, and have the legs lower in the balance.

Modifications: If you have tightness in the hip flexors, hamstrings, and lower back, keep the knees bent with the heels together, toes apart, and knees slightly apart in a diamond shape. If you are a beginner and teasers feel too challenging, try practicing the hundred, the roll up, and the lower lift exercise in the matwork series to build core strength.

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Photo by Masha Creative for Nóli Yoga with fellow Pilates instructor Katie Yip

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