In honour of the new service we are now offering of Sports & Thai Massage, we’ve created the perfect relaxing playlist for you. With artists such as ARIZONA, Lorde, and Khalid, you’re bound to relax and renew with our TruTunes. It’s always important to take time out of your busy day to slow down and focus on YOU. Remember that by taking time for yourself, you are bettering all aspects of your life.
https://open.spotify.com/user/trubeapp/playlist/3EmAEoBdiBbRSjDuvDY2RV
Elisa is one of our OM-tastic new yogis! She is a dedicated Vinyasa yoga teacher who is a strong believer in smiles, positive attitude and mindful practice. She always ensures a relaxing and positive environment to practice yoga through creative and mindful sequences.
What is it you love most about teaching yoga?
The possibility to make a difference in someone’s day, maybe someone’s life. I am able to spread the joy that yoga has given me and pass on the benefits of yoga whilst helping my students to reconnect in the present moment, relax and feel energised at the same time.
How do you de-stress after a long week?
The best way to recharge is to spend time with the ones that you love, doing simple things and enjoying time together.
How do you keep on top of your fitness whilst travelling?
I keep my yoga practice with me, yoga it’s a lifestyle and I always feel much better after a good yoga class.
What’s your top tip for a yoga newbie?
Yoga for beginners may be scary because they’re worried about not being able to do certain yoga positions. It is different for everyone and you are your own master who is in control of your body and mind and the teacher is there to guide you. Being flexible or being cool in the Asana (yoga poses) is not the aim of the practice. The aim is to find your space where you feel your body lengthening, creating more space for the Prana (energy) and releasing any tightness so the Prana can flow more freely.
Favourite yoga position?
I love inversions like headstand (Salamba Sirsasana) or tripod headstand (Sirsasana 2) as they relax and energise the mind, strengthens the whole body.
Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!
To book a session with Elisa, download the app and find her as one of our featured trainers.
The TruBe team have listened to your feedback and we’re excited to reveal that we’ve just launched our website booking platform. Now you can search and book your sessions from your computer.
WHAT IS TRUBE?
For people that are new to TruBe, we offer a service that connects users with highly-qualified trainers from a range of specialist sporting backgrounds. This includes Personal Training, Boxing, Kickboxing, Pilates, Yoga and Ballet Fit. We have an extremely talented London team ready and waiting to deliver one of our signature workouts wherever and whenever you want. That means you can workout in the privacy of your own room, at the park or for the busy travellers amongst you, within an hour and a half you can arrange a personalised session in your hotel room.
With our website booking platform, we’ve made it easy and fast to make a booking, just like our app. You can search our network of expert trainers and send a request in seconds!
We’re excited about this new developments, and as always, we welcome your suggestions.
Runners have a tremendous amount to gain from adding yoga to their fitness regimes. Due to its repetitive nature, running may lead to injuries and musculoskeletal imbalances which can be uncomfortable and disrupt your day to day life. Yoga can complement the discipline of running as it can restore balance and symmetry to the body.
In particular, through Yoga, runners can improve:
Yoga stretches the muscles that are tight, which in turn increases the range of motion in related joints. Increased flexibility decreases stiffness, results in greater ease of movement and the reduction of aches and pains.
2. STRENGTH
Running mostly strengthens the lower body, therefore certain muscles become strong while others are underused and remain weak. A balanced yoga practice involves the entire body which allows the unused muscles to be strengthened—specifically in the arms, upper torso, abdominals, and back. Strengthening the upper body and core helps improve posture during daily activities and also while running. A strong core allows the arms and legs to move more efficiently and results in less fatigue. Additionally it allows for less weight impact on the legs which reduces the risk of injury. It is also essential for runners to strengthen the muscles in their lower body for a healthy range of motion.
3. BALANCE
Overusing some muscles while underusing others creates muscular imbalances, which affect the entire musculoskeletal balance and impairs biomechanical efficiency. For runners, biomechanical imbalances eventually lead to pain and injury. Through Yoga, runners can become stronger by improving their balance through the focus of their energy and mind thus reducing the chance of injury.
4. BREATHING
Lung capacity is of prime importance for runners, because it creates the ability to maintain an even breathing pattern through all phases of running. The better the lung capacity is, the more oxygen is circulated through the system, which is most helpful for general running. However, the breathing pattern used in running and other forms of aerobic exercise involves quick and shallow inhalations and exhalations. This uses only the top portion of the lungs, leaving the middle and lower portions untouched. Yogic breathing involves slow, deep inhalations and long exhalations, making use of the upper, middle, and lower portions of the lungs. Yogic breathing has been shown to increase lung capacity, and greater lung capacity increases endurance and improves overall athletic performance.
5. AN ENERGISED BODY
Many forms of exercise deplete the body of its energy stores. Yet a yoga practice oxygenates the blood and creates more energy, leaving the body and mind feeling restored and energized. Yoga provides a vehicle through which the body can actively recover from the physical demands of running.
By Gandha Savio
If running is included in your regular exercise routine, why not unwind and try a TruBe yoga session to replenish your energy. You can search Gandha’s Profile in the TruBe trainers page.
You can also view our wide range of expert trainers who specialise in various other workout disciplines.
TruBe are proud to announce that we are an official partner of the Royal Parks Foundation Half Marathon taking place on the 8th October 2017! We will be running the half marathon workshops which are held in July and September and will host the complimentary assisted cool down area on race day for all runners! Click here to find out more
The importance of sleep surpasses the obvious involving lifting your mood and physically looking less tired. When you have difficulty sleeping at night, it affects your day to day life, wellbeing and even your weight. TruBe trainer Dipa Trivedi, who specialises in yoga, explains the different effects of sleep and how yoga can be a simple and effective solution to aid a peaceful night’s sleep.
I get a lot of feedback from most students saying “some days I can sleep and others I just wake up and cannot go back to sleep”… When I ask them why, the answer is ‘I am stressed or I feel hot or I don’t know why’.
Usually, having a good night’s sleep is a combination of several factors:
All of these factors are interconnected and getting the right balance is vital to having a continuous good night sleep.
Now it is different for everyone, so we cannot apply the same principles for all, however there is a baseline. Having a good night’s sleep is key to living a life with minimal illnesses. You might be in your 20’s or 30’s and think that it is okay to have 4 hours sleep and then catch up on sleep on weekend. However, as you are building a gap, this can be difficult to fill over time which may result in various health issues. If you observe a child, for example, they would sleep at least 10 hours a night. A working adult (from 22) should sleep an average of 7 hours a night to live long and well. Sleeping helps with memory recovery, focus, immunity and mental stability. Plus, it allows for muscle recovery and growth after sport and exercise.
There are various yoga sequences you can try to improve your general sleep.
MY 5 FAVOURITE RESTORATIVE POSES YOU CAN TRY:
1. Supta Badcharakan Asana
This works to improve the digestive system and blood circulation to the brain.
2. Supported Child Pose
This helps you let go of your day – as you are energetically turning your back to the world; as well as releasing tension from your shoulders to the lower back.
3. Legs Up the Wall
helps the circulation of both blood and lymphatic fluid.
4. Siddhasana – Simple Crossed Leg Pose
Focus on your breathing as this helps to stop the mind from wondering
5. Savasana
Lie down, start to let go of each limb and drift into relaxation
Performing these quietly, restorative poses can help calm your body and mind whilst relieving stress and anxiety.
Have a good night,
Want more advice and fitness tips? Download the TruBe App and check out our expert trainers where you can book a session today!
Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!
