Winter Workshop

Yoga WorkshopJoin our first Winter Yoga Workshop and spend that Saturday morning Ommming the cold away.

Buy your Tickets at Quicket.co.za

Enjoy a 3 hour workshop-style Yoga class where experts submerge you into all 8 limbs of yoga, introducing you to proper Pranayama (breathwork), Vinyasa (active flow of yoga postures), Peak Poses (learn with the help of an expert, how to achieve advanced poses such as headstands, crow variations, eka padakoundinyasana and others) andMeditation / Yoga Nidra (achieving a state of peace and serenity by simply being).

The Yoga Workshop will be held in one of Cape Town’s most beautiful indoor locations, The Daylight Studio on Bree Street, with 360° views of the Mother City and lots of natural light.

In addition to the yoga workshop, participants will also receive discounts to the pop-up stores present at the event: The Skinny Juice Company (Cold Pressed Juices and cleanses), yogafunk (beautiful Yoga and active fashion) and Sentiens (artistically eco-printed, luxury yoga mats) will all be offering specials and promotions exclusive to the participants of this event!

The Om Revolution will also be offering exclusive discounts to their private yoga service for all workshop participants. Refreshments and snacks will also be offered.

Doors open at 8:30 am, Workshop starts at 8:50 am sharp. You will have the opportunity to enjoy refreshments and browse the pop-up stores after the workshop. Workshop ends at 12:00 pm, event ends at 12:45 pm

Tickets (R290) include: 

  • 3 hour Yoga workshop
  • Water Bottle
  • Snacks
  • Discounts to pop-up stores
  • Discounts for The Om Revolution private yoga service

Children over the age of 12 are welcome but must be accompanied by an adult who is responsible for their safety and participation.

This yoga workshop is suitable for all ages and all levels.

Please bring a mat and towel. Alternatively you will be able to purchase one of the luxury mats offered by Sentiens.
Recommended attire: comfortable clothing, suitable for exercise, including a sweater for the less active parts of the workshop.

For more information and enquiries please contact us at namaste@theomrevolution.co.za or call tel.: 072 02 74628!

 

The Om Revolution Inhale Exhale

How to go back to work after yoga class

If you have done yoga before, you know how relaxed and lazy you can feel after a great yoga class, especially if you finish with Sivasana (Corpse Pose).

How are you meant to go back to work after yoga?!Corporate yoga

There are a few steps to follow that will ensure that you feel energized, productive and eager to work after yoga. Turn that wonderful experience into something that helps you work, rather than hinders you from doing so:

  • Make sure you are warm during your yoga class – especially during the final relaxation. Our body temperature drops rapidly after practice, which contributes to the tired desire to just cozy up on the sofa. Avoid this by making sure you are warm at all times. Keep a blanket or a sweater close by for Sivasana, or turn up the temperature of the room.
  • Eat before your class. Have a banana, some nuts or a protein bar to make sure that your yoga practice does not use up ALL your calories. Make sure there is something left when you are done!
  • Stick to a moderate practice. If you want to be able to go straight back to work after yoga practice, make sure you don’t exert yourself too much. Make it easy for your body to recover afterward by not pushing it to its limits – keep those practices for other times!
  • Drink lots of water. Straight after practice, pick up your glasses or bottles and down them. Re-hydrating kicks your systems into work-mode and brings back the energy you may have lost during practice.
  • Get some fresh air. If your yoga practice was indoors, replenish your oxygen levels by stepping outside. This will wake you up instantly and give you the energy you need to go back to work after yoga class.

 

The Om Revolution Inhale Exhale

90 minute yoga class vs. 1 hour yoga class

The benefits of 90 minute yoga class

When choosing the length of your yoga class, there are many things you need to take into consideration. 90 minute yoga classes are generally very different to the usual 1 hour you get in most gyms and studios.

Here some reasons to choose a 90 minute yoga class:

  • More time to do everything: Many yoga instructors like to take you through different sequences and poses in one class. 90 minutes gives them more time to mix it up a little
  • More challenging: If you think a normal yoga class is a good workout, wait and see how you feel after a 90 minute class!
  • More time for stretching and meditation: While many 60 minute yoga classes focus on getting in as much workout as possible, the 90 minute classes allow for more time in meditation, warm-up and stretching
  • You feel less rushed: Sometimes yoga classes pass so quickly, they leave you wanting more. A 90 minute class is less likely to leave you with that feeling

 

The benefits of 60 minute yoga class90 minute yoga class

Most studios offer predominantly 60 minute yoga classes.

Here some reasons to choose a 60 minute yoga class:

  • Allows for all fitness levels: 60 minutes is often all you can do!
  • Less risk of injury: Injuries happen mostly when you are tired or unfocused. This is more likely to happen in a longer class
  • Less time consuming: Sometimes you just don’t have the time for a 90 minute class!
  • More fast-paced: For those that do not enjoy long moments of meditation or stretching, a 60 minute yoga class is less likely to incorporate a lot of that

 

So, choosing how long your yoga class should be depends 100% on you. What do you want out of a yoga class? How fit are you? How much time do you have? 60 minute yoga classes are often more suitable for beginners. Once your fitness and skill levels go up, you start enjoying yoga classes a lot more. That is when you will suddenly feel your desire for longer classes creep up on you!

 

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3 Reasons to choose a private yoga class over a studio class

private yoga

 

Traditionally yoga was taught one on one. Here are a few reasons why:

Perfect alignment in a private yoga class

When going to a class of +-30 people the yoga instructor will probably not get around to all 30 yoga students which leaves room for bad alignment. Bad alignment can easily cause injuries that will leave you unable to do certain postures for months, where as in a private yoga class alignment is key to perfect a posture and eventually feel ease and comfort in that posture.

 

Dealing with your injuries in a private yoga class

Past injuries like tendonitis can be a real schlep in a yoga class. Some postures can feel terribly painful and that’s why in a private yoga class sequences are specially thought out to help you deal with your injuries. If not curing it all together, at least subsiding the symptoms.

 

Work towards your goal in a private yoga class

Are you a runner? A swimmer? Or just somebody that wants to become more flexible?  Again, like in Dealing with your injuries above, sequences are set out especially for you. Helping you reach specific goals by using precise postures to get you to where you want to be.

one-to-one-farnham-yoga

 

 

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4 Common mistakes made in a yoga class

I have been teaching yoga for over a year now and I have noticed a few common mistakes that a lot of people make when going to a yoga class. Here they are:

yoga mistake

Common mistakes in a yoga class #1

skipping the beginning and/or the end

So many people come in a few minutes or even up to 15 minutes after the class has started. Therefore, sometimes missing the warm up which is detrimental to keeping your body safe during the rest of the class. Also, when you come in late for class, more than usually, you miss one side of the pose.

When you leave early, not only do you disrupt the rest of the class but you also miss the end poses which round up the class sequence getting you ready for an amazing relaxation, which normally only takes 5-10 minutes of your time.

 

Common mistakes in a yoga class #2

pushing yourself too hard

I see this common mistake in a yoga class all the time, especially with beginners. When you are extremely tired and your energy is low then it’s time to skip the more advanced options and stay with the beginner versions. Listen to your body. Trust me, I was also a beginner trying to do the most advanced poses that my body wasn’t ready for. Having low energy you are probably not going to have the proper alignment for a specific pose. Rather keep it safe.

 

Common mistakes in a yoga class #3

holding your breath

As a beginner you are still getting used to the way yoga moves your body. When you are in these strong poses you keep focused on holding these poses which also sometimes come with holding your breath. Try to keep your focus on the pose as well as your breath. Breathing long and deep breaths through your nose.

 

Common mistakes in a yoga class #4

bringing things to class

I have had people bringing babies to class, yes, you heard right, babies! During the class they whimper, make little noises and sometimes cry which puts you off your practice, usually having to stop in the middle of a pose. I have also had somebody checking their phone every 5 minutes. If there is an important call you are waiting for I understand. Put your phone on vibrate and on your mat and when that call comes you can take your call outside the studio. Don’t bring anything that is going to set you off track.

 

Breath, relax and take your time. Listen to your body. Stay from beginning till end. Keep distractions away.

 

Written by Shana Kim Smith

 

 

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Fall asleep in Downward Facing Dog

Downward facing dog can either be one of 3 things:

 

  1. So peaceful you could fall asleep
  2. So terribly challenging that you could pass out
  3. Just damn right uncomfortable

 

If you chose number one you have mastered alignment and practice of this yoga pose – downward facing dog.  If you chose number 2, keep on going, number one is coming soon! However, if you have chosen number 3, you need to work on some alignment.

Downward Facing Dog Yoga POse

Here are the key cues for Yoga Pose:

Downward facing dog

If there is a mirror in the studio you practice yoga in make sure you have full view of yourself. Sometimes we can’t judge our alignment properly just by doing, we need to see it in front of us.

So first of all in downward facing dog, make sure you are in a “V” shape. Making sure your spine is long and not rounded.

In most yoga poses, just like Downward facing dog, make sure your hands are shoulder width apart. Spread your fingers wide and push your knuckles down. This actually helps a lot with stopping the slipping on your mat as well as taking pressure of your wrist.

Rotate the forearms inwards (pushing the knuckles down on the ground helps this) and rotate the upper arms outwards. As you do this action you will broaden your shoulders and as your broaden your shoulders you will feel your back broadening, feeling spacious.

Keep shifting your weight back towards your feet to try and even out the weight in your arms and legs. Push your chest down towards your legs and hips up toward the ceiling. Release your head down completely to avoid tension in your neck. Either close your eyes or take your gaze to between your knees.

If you have very tight hamstrings straightening your legs might round your back. Rather bend your knees slightly to take the pressure off your back. Again, like most yoga poses, feet are hip width apart.  Release your heels down towards your mat; you might possibly also feel that great stretch down your calf muscle.

As you can see, everything is connected. Starting with cues from the hands up to the hips and releasing down to the feet is crucial for the peaceful ‘Falling asleep downward acing dog’ pose. Most beginners will obviously find this pose tough, but by following these cues you will gather up the strength in no time.

Happy practicing.

 

Written By Shana Kim Smith

 

 

 

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5 Ways to prevent muscle cramps in yoga

Muscle Cramps In Yoga

The dreadful muscle cramp in yoga can be so painful. Here are 5 ways to preventing these terrible cramps:

 

 

  1. Make sure you are hydrated before the yoga class.
  2. Keep yourself warm as muscle cramps can also be brought on by the cold.
  3. Especially in any one legged balances, relax your toes, do not grip them on the floor.
  4. Make sure you have a good magnesium and potassium intake.
  5. If you are taking any medication, read the side effects as it might also cause muscle cramps.

 

 

Oh no, you have just got a muscle cramp in yoga class! What to do about it?

Muscle Cramp

 

  • Take a deep breath and relax.
  • Come out of the pose and massage the cramped up area.
  • Try going into Downward Facing dog and lifting the heels up and down alternatively if the cramp is in your leg or foot.
  • Now come back to your yoga practice and enjoy.

 

 

Muscle cramps in yoga can ruin your peaceful yoga experience. It is a terrible feeling and most people do not know how to prevent it, as well as caring for it after it has happened. I hope this article will help people also realise that food intake is also a very big deal. Making sure you eat healthy and especially enough of magnesium and potassium is a huge life saver.

Enjoy your next yoga class pain free!

Written By Shana Kim Smith

 

 

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How to prevent bunions

Let’s talk about bunions. Since bunions are mostly inherited I needed to do some research for prevention. Over the years my mother’s bunions have taken over her shoes. It really scared me. I didn’t want to make the same mistakes she did when I know it’s hereditary.

 happy feet without bunions

 

Here are a few tips for preventing bunions:

 

  • Wear “natural” type shoes. Or better yet go barefoot.  Say goodbye to high heels with pointy ends which squish your toes together. If you really need to wear heels, opt for something chunky instead of that thin heeled stiletto. Make sure that you have some room to move your toes around.  Sneakers with wide toe ranges are perfect.

 

  • If you are a runner make sure your foot posture is perfect. Learn the below “Healthy and happy feet do’s”. Instead of wearing shoes that give arch support and ultimately weaken your feet, rather focus on strengthening your feet. Maybe even learning to run barefoot.

 

           Strong feet = Happy feet

 

 

  • Elevate your feet periodically throughout the day to relieve pressure in your feet. Try the yoga pose Shoulder Stand.

 

  • Exercise your feet. Point and flex, rotate your ankles and even pick up small rocks etc. with your toes to keep your feet fit and flexible.

 

  • Massage your feet. Look up a video online and learn it. Do it every night. Keep the blood flowing.

 

Healthy and happy feet do’s.

 

Especially if you have flat feet keep lifting the inner arches up. You can do this by standing up and flexing your toes back. Make sure your feet are hip width apart as well as the inner arches parallel. You will notice your inner arch automatically lift. Now gently release your toes down on the ground and try to keep the arches lifted. Practice this in the queue, brushing your teeth and maybe even try a yoga class which will bring a lot of attention on good foot posture. Do it as much as you can and one day it’ll just happen, you won’t even have to think about doing it.

 

 

Written by Shana Kim Smith

 

 

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Yoga poses to stay away from during pregnancy

What postures to avoid during pregnancy?

 

Your body is a clever thing, protecting your baby and all. Movements that don’t hurt you probably aren’t hurting your baby, but there are some postures to slightly back away from when you are during pregnancy.

pregnancy yoga

 

Twists

Deep twists compressing the stomach are no no’s during pregnancy. When you go into a twist, back away slightly, don’t go to the full extent.

 

Lying Supine

Especially in the final trimester of your pregnancy, you might notice it becoming a bit uncomfortable. If it starts getting uncomfortable sit up.

 Take note!

30% of pregnant women suffer from the separating of the left and right sides of the rectus abdominals down the body’s midline.  So protection of the midline is extremely important. During pregnancy, rather than rolling up to sit. First roll onto your side and push up with your hands before sitting.

 

Back Bends

The body is so sensitive in pregnancy, don’t push it to extremes doing deep back bends like chakrasana (Wheel) in yoga. As well as in Lying Supine, deep backbends can also cause a separating of the rectus abdominals. So stay away from them.

 

Inversions

Unless you are an advanced yogi and have being doing inversions for years with ease don’t go into inversions during pregnancy. The risk here is falling. So if you aren’t used to doing inversions then stay away.

Poses the stress the pelvic area

Yes Hanumanasana (the splits) feels awesome during pregnancy, as you can go so much further than before. It is because of your hormones going crazy but stop and take another breath.  During pregnancy we don’t want to stress the pelvic area out especially during the last trimester. Rather stay away from and ask for other variations for The splits, warrior 2 and half pigeon etc.

 

You are pregnant. Be strong but mindful during this time of your life. Don’t push yourself to the limits. Take time for yourself and connect with your baby. Be safe.

 

Written by Shana Kim Smith

 

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Choosing the right yoga teacher for you

No, that yoga teacher isn’t a bad teacher, she is just not right for you.

(That’s what I got taught in my yoga teacher training. You are going to love some yoga teachers and dislike others. Finding the right yoga teacher for you is crucial.)

After doing yoga for a few years I have finally found my perfect yoga teacher. Yes, it took years for me to find her!

Workshops and/ or Private classes are crucial!

yoga teacher

As a beginner attending a beginner workshop or even getting private lessons is great. You get to learn all the fundamentals of yoga. Before you even go to your first class I suggest doing one of these.

Some pointers to finding your perfect match

  • First find out what type of yoga you like

o    Go to different styles of yoga

o    Once you have the style that you most liked, go to different yoga teachers that teach that style to find your perfect match.

  • Do you like music or not?

o    Upbeat?

o    Calm?

o    No music?

  • Do you want to be pushed to do more or do you just want to go at your own pace and relax?

Find out what you like and put that on your list to find a yoga teacher.                  

Make sure your yoga teacher knows what they are doing

Breathing and especially alignment in yoga is crucial. If you don’t have proper alignment there is almost a 100% chance you are going to get injured.

  • Small things like hyperextension of your joints and having your knee over your ankle can be deadly for your alignment.

(If you have gone to a Beginner Yoga Workshop or private beginner classes make sure that your new studio teacher is giving you similar cues. That way you know that your teacher is good with alignment and they can keep reminding you of the correct alignment.)

My experiences:

This year (2014) I went to a studio class in Cape Town and the teacher was doing Warrior 2 wrong. For instance in Warrior 2 you have to make sure your knee isn’t over your ankle, which this yoga teacher kept doing, not going to mention any names.

Studios also say that their classes are “All levels” including for beginners. I went to an “all levels” class and if I was a beginner every pose in that class I would have done wrong. There was no attention to alignment at all which I crucial for beginners.

Take note that if you are a beginner you are more likely not going to listen to the yoga teacher anyways, as you are going to keep your mind on just being in the pose as your body is not used to this way of moving. That is why it is crucial for beginners to find a good teacher/ a smaller class or more preferably do private yoga where your every move will be watched and correct alignment will be on the top of the list.

So my final conclusion is to get to know your body and how it works. See what feels right and what doesn’t. First go to a workshop or private class and get your bearings and after that you can look for a teacher.

 

Written by Shana Kim Smith

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