Yoga – bodē nyc

Posted on December 7, 2021April 28, 2025 by Admin

The Yin to Your Yang

“The primary aim of yoga is to restore the mind to simplicity and peace, and free it from confusion and distress” ~ Iyengar

CALMING THE WATERS

This a time of continuous change and upheaval in our society. Just when you think things are beginning to settle, they shift again. On top of that is our individual “go go go” mentality and “more is better” way of life. It’s unsurprising, perhaps, that over the past several decades our western style yoga has reflected these values on the mat.

We’d like to offer a new way forward. A different way of being. A way back to greater balance and with that, greater peace and wellbeing for your body, mind, and soul. My name is Barb Leese; many of you have probably taken my live stream Yin class, others still I’ve had the pleasure of working with in one of my teacher trainings. Together with my colleague, Christine Grant, we’ve developed a curriculum for helping practitioners deepen their yoga practice by targeting restrictions in their fascia. Which begs the question…

WHAT IS FASCIA?

Fascia is like the fabric of your body, woven into and around everything else in the body. It’s your connector, communicator, and protector. Healthy fascia allows everything to move and glide and slide three-dimensionally, giving you energy, freedom, and space.

Imagine that… yoga creating space.

Not only greater space and ease in the body itself (and which one of us isn’t seeking that?), but space in the mind. When your fascia gets bound down and stuck, it can act like a straitjacket, causing tension, fatigue, and even pain.

A DEEP CONVERSATION

Fascia has a lot to do with how your body “speaks.” You’ll “hear” it in the flutters and tightness and emotion and openness you feel. Learning to “listen” might seem foreign, and that’s because most of us were simply never taught the language. Eventually though, if we don’t pay attention when the signals of our body are subtle, the messages will become louder, revealing something that needs your immediate attention. We often feel this “shouting in the body” as pain.

So how can you start listening to the conversation your body is constantly trying to have with you?

By learning to recognize all of the different sensations in your body. Hearing what your fascial system is telling you will open up a whole new world. Feeling the subtleties of its language will bring you to a deeper level of healing potential within you.

HOW YIN YOGA WORKS

Fascial-Yin is a form of yoga approached in a very specific way which directly targets the fascial network inside of you. (We recently did a BLOG POST about the benefits of Yin Yoga!) Through long, gentle holds at the edge of your tissue tension, quieting the breath, and tuning inwardly with the mind, the bound down fascia begins to soften, re-hydrate, and release.

Remember that there are two main forms of yoga. While “yang” yoga focuses on your muscle activation, “yin” yoga targets your network of connective tissues (otherwise known as fascia). Both Vinyasa and the Original Hot Yoga series are forms of “yang” yoga, and they certainly have their place. But so does yin.

ARE YOU A “YANGSTER”?

If you have always been a “yangster”, loving the the intensity of your yoga practice, now is the time to explore the yin side. Bringing greater balance, greater ease of movement, and a broader understanding of yoga into your life might be exactly what you need. Fascial-Yin Yoga provides a healing place to start to undo, unwind, and rebalance.

ONLINE TRAINING

Christine and I founded The Lotus Edge as a way of sharing these concepts with the world, and our online trainings make it easier than ever to go deeper into your practice. Our curriculum will change the way you understand the human body and how it moves, based on the latest science. It will give you new insights into the psyche — how stress in your life affects you physically — and practical ways to put balance back into your life.

Come and enter this sanctuary with us… an opportunity to turn inward, to be gentle with yourself, and to heal.

YIN AND BEYOND:
Experience Fascial-Yin

This is a 12-hour online program geared toward any yoga practitioner. Through a series of classes, meditations, and lectures, you’ll gain a deeper understanding of Fascial-Yin Yoga and how you can utilize the concepts to heal your body. Meant for experts and beginners alike, you’re free to go at your own pace and revisit lessons as often as you’d like.

THE INWARD JOURNEY:
Teacher Certification

Are you a yoga teacher looking to broaden your knowledge and skill set? With this 40-hour Yoga Alliance Certification you’ll be able to teach Fascial-Yin with integrity, knowledge, and confidence. Our unique approach will give you all the in-depth tools you need to be an effective yin instructor, one that’s able to keep your students coming back again and again.

Posted on September 21, 2021April 28, 2025 by Admin

THE 7 SURPRISING BENEFITS OF HOT YOGA

MY 10 YEAR ANNIVERSARY

This past January marked ten years since I took my first Original Hot Yoga class. Mind you, I resisted for a long time. Ninety minutes in 105° degree heat? No, thank you. I’ll just stick to my gym membership if you don’t mind. I’m sure many of you reading this can remember back to those early days. It’s daunting to watch the practitioners scrape themselves up off the floor at the end of class, dripping sweat, utterly crushed from the workout they’d endured.

But things change. Certainly they did for me. One of our former teachers, Jon Stewart, got my wife to try a class. And she eventually convinced me.

The rest, as they say… is history.

I expected to be challenged by the postures— my flexibility isn’t great, nor is my balance — but what I didn’t realize was that it would be such an incredible cardio workout. This, I came to realize, is pretty common. As I continued along on my yoga journey, I would take different teachers. In time I started to learn about all of the other incredible benefits. Those who have been practicing a long time undoubtedly have heard these, but it’s worth a refresher. For anyone out there still on the fence, I offer this for your consideration:

BENEFIT #1 – ALL AGES, ALL ABILITIES

The 26+2 Original Hot Yoga Series was designed to be a beginner’s sequence, which means it works for students of all levels and abilities. This is a practice that will grow with you and change as your body changes. Struggling with an injury? The sequence is there to support your recovery. Using it as a complement to a broader workout routine? The yoga works brilliantly as a cross-training regimen. Aging out of the rigorous, high-impact exercises you did in your younger days? This is a series that can carry you safely into retirement and beyond.

We may not like to think of getting older, but it happens to all of us. And the need for physical exercise does not disappear as we age. In fact, most experts agree that the need for exercise becomes even more pressing at that point. This is a routine you can do safely for all the rest of your days.

BENEFIT #2 – IMPROVES FLEXIBILITY

Stretching is a key part of the practice, but here’s something many newbies don’t realize:

“You don’t need to be flexible in order to take class. You need to take class in order to be flexible.”

Chrystine said that in my very first class, and I couldn’t help but laugh. Of course! It was so obvious at that moment, but I remember how nervous I was beforehand. I remember thinking: “Everyone else will be able to twist themselves into odd positions, and I’ll be the guy in the corner who can barely touch his toes.”

And I could not have been more wrong. Yes, there were some Gumbies in the class. But far more of the practitioners were just like me. What a relief! “Go to your maximum,” Chrystine continued. “Your practice will be different than the person next to you, but as long as you’re doing your best and going to your edge, you’re getting all of the benefits.”

Rome wasn’t built in a day, and neither is a solid yoga practice.

BENEFIT #3 – BUILDS STRENGTH

A diverse yoga class practicing side-angle poses in a well-lit studio with focused expressions.

If you think the practice is just about stretching, then you’ve obviously never tried to hold Triangle Pose for the full minute. It’s the apex of the standing series — just about 40 minutes into class — and one of the most challenging moments of class. Hitting a pose is one thing; holding proper form for the duration is quite another. Building strength and toning muscles is an inevitable byproduct of the series. Give in, give over, and within a matter of weeks you’ll notice the difference. Arms, legs, abs, back, and glutes… the 26+2 Series is nothing if not a full-body workout.

BENEFIT #4 – BOOSTS CARDIOVASCULAR HEALTH

I’m a runner. Back in 2019 (at the age of 39), I trained for six months and ran the NYC Marathon (my first marathon ever). I love that runner’s high — the feeling you get sustaining an elevated heart rate for an extended period of time. It affects me in a profound way. The Original Hot Yoga series is the only other time I’ve come close to that feeling. And I still can’t quite believe how it happens.

As it turns out though, holding different yoga poses in high heat can give your heart, lungs, and muscles a more challenging workout than doing the same poses in a lower temperature. The 26+2 is a “hatha” practice, meaning we hit a pose, hold that pose, then rest in between. The on/off nature of the class works in much the same way as interval training.

But get this… according to a 2014 study, the average heart rate during the standing series is around 145 bpm for men and 125 bpm for women and over the course of the 90 minutes the average practitioner burns about 450 calories per class, far more than in a traditional (unheated) yoga class. Cardio, respiratory, and metabolism are all connected and the data is clear — Original Hot Yoga helps drive all three.

BENEFIT #5 – HELPS FIGHT DIABETES

All types of exercise can help reduce circulating levels of glucose (sugar) in your bloodstream, but data shows that hot yoga can be an especially helpful tool for people at higher risk for Type 2 Diabetes. A 2013 study found that even just a short-term Original Hot Yoga regimen improved glucose tolerance in older adults with obesity. While the study only measured short term effects, we can certainly attest to the long-term benefits of a daily yoga practice. Over the past 22 years we’ve been able to help thousands of individuals who have come through our doors looking for a better approach to health and wellness.

BENEFIT #6 – LOWERS STRESS

A person lying on a yoga mat, drenched in sweat, capturing post-workout exhaustion

It is well-documented at this point, but yoga has long been an effective way to improve your mood. According to the American Psychology Association, yoga’s ability to reduce stress may also be a helpful therapy for reducing the symptoms of depression. A 2017 review of 23 different medical studies that focused on yoga as a treatment for depression concluded that a regular yoga practice can be one of the most effective tools in battling stress, anxiety, and depression.

BENEFIT #7 – THE POWER OF ROUTINE

Back in January — as we were prepping to launch our 2021 Challenge — I wrote a blog post called The Power of Routine. Productivity hacks could be like a second career for me. My life has been transformed by the books I’ve read and the classes I’ve taken on this subject. The interesting thing is that even the best exercise routine won’t work unless you commit to it.

One thing I’ve learned through this practice is the importance of making it a habit. As Elizabeth Gilbert (author of Eat, Pray, Love) has said on many occasions, “We don’t find the time, you make the time.” We all have busy lives. Certainly those lives have gotten crazier over the past eighteen months… but in order to succeed and see a positive change, you need to make your health and well-being a priority.

That begins by setting goals for yourself. Not focusing on results, but instead focusing on the journey. By that I mean… instead of saying, “I want to lose 10 pounds by the end of October”… set the intention: “I want to practice at least 3 times a week, every week from now till the end of October.”

One you can control, the other you can’t.

Understanding that mindset shift will make an enormous difference in all parts of your life. But especially when it comes to your health.

The bottom line is this: the series works. But only if you do.

Chip Klose is a longtime practitioner, as well as the Marketing Director here at bodē nyc. Got questions about membership, class schedules, or the content of this blog? Reach out and say hello at: chip@bodenyc.com

Posted on September 8, 2021April 29, 2025 by Admin

TEACHER FEATURE: ERIC TWITTY

Starting next week on Monday, September 13 we’re expanding our class schedule at all three studios, and introducing a brand new 60-minute HIIT format. Stephanie and some of the other instructors have been working on this for the past few months, and we cannot wait for you to experience it.

Given all that, we thought it would be a great time to introduce you to one of our favorite HIIT teachers, Eric Twitty. He’s a high-energy cheerleader for all of our practitioners, but there are a few things about him that might surprise you.

Curious to learn more? Click the video above to watch a quick video feature on one of the nicest guys in our community.

Click the image above to watch the video feature.

Get back into the hot room today. Check out the schedule for all three studios!

Posted on September 1, 2021April 29, 2025 by Admin

OUR NEW (HIIT) PHILOSOPHY

Stephanie Sladkus, HIIT instructor

THE “NEW NORMAL”

Hey… it’s Stephanie here, your favorite (or not so favorite) HIIT instructor. (Don’t you just love to hate us?!)

I’m sure you’ve heard, but all three of our studios — UES, UWS, and Flatiron —are officially open! What’s more, starting Monday, September 13 you’ll see a significant expansion of our weekly schedule. Part of that expansion includes a brand new 60-minute HIIT format, and we cannot wait for you to check it out!

A NEW HIIT FORMAT

As always, the class uses High Intensity Interval Training, combining Tabata-style cardio and bodyweight muscle toning for an incredible, full-body workout. It’s effective in building strength, improving your cardiovascular fitness, and revving your metabolism.

In reworking the format, we started by getting your feedback. We used your ideas and suggestions as the basis for our work. We wanted to ensure that bodē HIIT 60 remained challenging and fun (something we heard a lot), while honing in on the aspects of the class that most effectively improved your overall health (something we all need).

The new 60-minute format allows us to feature more of what you love — extra cardio and core work — plus a new section dedicated to the muscles we sometimes neglect. The extra 10 minutes also gives us the time to power through 4 full rounds of Tabata (that’s 16 minutes of cardio!!) in order to create the “afterburn” that keeps your metabolism energized for hours after class.

For extra fun, we’ve even added a daily “plank challenge” which will allow you to track your own progress. You’ll be amazed as your ability to hold your perfect plank increases minute by minute, class by class.

WHY THE CHANGE?

This new format is less a “change” and more of an “evolution.” bodē HIIT 60 works because it not only burns calories, but after a few classes it can improve your composition by reducing body fat and building muscle mass. The alterations and additions to the class format will ensure that when you’ve finished class, you’ll feel wrung out and built up having gotten an incredible and energizing full-body workout.

WHEN AND WHERE?

Starting September 13, you’ll see a lot more HIIT on the schedule. I’ll be back in-studio along with our incredible roster of teachers: Max Kantor, Eric Twitty, Kathleen Brett, and Katie Rutan. Live Stream classes will continue, and we hope you find these new bodē HIIT 60 classes a challenging complement to your regular hot yoga practice!

Get back into the hot room today. Check out the schedule for all three studios!

Posted on August 25, 2021April 29, 2025 by Admin

TEACHER FEATURE: MARK FARR

Mark has been teaching the Original Hot Yoga series since 2013, and over the last few years has become on of our most celebrated Yin Yoga teachers. He can be found on the in-studio schedule as well as in the On-Demand library. You may know him from class, but watch the video below to see a whole new side of our very own Mark Farr!

Find Mark on the schedule teaching Original Hot Yoga:

Or check out his Yin Yoga class on bodē-On-Demand:

Posted on August 17, 2021April 29, 2025 by Admin

8 REASONS TO LOVE YIN YOGA

Most of the yoga you see in this country is what might be referred to as a “yang” style practice. Both the Original Hot Yoga series and Vinyasa Flow (both of which we offer) are forms of “yang” yoga, and there’s certainly a place for them! But here at bodē nyc we’ve got a soft spot for Yin as well. And we’re going to convince you to add it to your regular weekly practice.

Below are 8 reasons why we think you’ll LOVE Yin Yoga!

1. Yin targets different areas

The biggest difference between “yin” and “yang” practices are the areas that get targeted. Yang yogas (like the 26+2 Series) target your muscles, while Yin Yoga focuses in on the body’s connective tissue. A yin practice can put you in touch with your fascial body — a network of fluid, that when tended-to can stay supple and improve energy flows throughout the entire body.

2. Yin forces you to slow down

In Yin Yoga practitioners are invited to hold poses for a very long time (sometimes as much as five minutes). The goal is to release your muscles and let gravity do the work. For New Yorkers on the go, this class offers the perfect excuse to ease up off the gas.

3. Yin is thousands of years old

The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which suggest there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.

4. Yin can be more meditative.

Studies have found that yin yoga can have a significant, positive impact on lowering stress and anxiety. The slower pace and deep breathing that you get in a restorative yoga class like Yin helps trigger the parasympathetic nervous system from the very first pose.

5. Yin has many health benefits.

Yin yoga helps lengthen the connective tissue in your body, which increases flexibility. The practice has also been known to increase blood flow and improve circulation. Finally — as you find with any meditation — stress and anxiety dissipate. (That post-class calm is real!)

6. Yin requires little space and no experience.

Many of the classes we offer require space and/or heat, plus a bit of know-how. Yin however, requires little-to-no space and absolutely no previous experience. Carve out a bit of space on your living room floor and you’ll be ready to go. Since we offer Yin via Live Stream, you also get the benefit of practicing in the comfort of your own home.

7. Yin invites you to reconnect with your breath.

Yes, all yoga requires a connection to the breath, but none quite like Yin. The depth of postures and length of each hold requires special attention to the natural cadence of your inhale and exhale.

8. Yin promotes detachment.

This can be viewed as a spiritual aspect of the practice, or merely a skill worth cultivating. Adam Brady writes, “You receive the greatest benefits from your practice not through forcing yourself into a pose, but by releasing and surrendering to it. This mentality helps to cultivate acceptance of your body and its inherent limitations. Further, it strengthens your ability to let go of preconceived notions of your body and how you think it should look or feel, both in and out of a pose.”

bodē nyc currently offers Yin Yoga twice a week on our Live Stream platform. All-Access members get unlimited Live Stream classes, but others can simply purchase a package and book a class by clicking the link below.

Wednesdays @ 7:00pm
~ Chrystine Cooper ~

Sundays @ 5:00pm
~ Barb Leese ~

Posted on July 7, 2021April 29, 2025 by Admin

PREPARING (AGAIN) FOR THE HOT ROOM

It’s been a long year, and we know many of you are just now returning to your yoga practice. As you prepare to return to the hot room, Co-Founder Donna Rubin has a few tips to share about how to get the most from your experience.

#1 – ADOPT A BEGINNER’S MINDSET

Try to remember what it was like stepping into the studio for your very first class. You had no expectations for what you could accomplish; simply surviving the 90 minutes seemed like victory enough. Let that guide you as you return after all this time away. Celebrate the little victories and focus on the fundamentals.

#2 – TRUST YOUR BODY

The human body is an incredible piece of machinery. Trust in that, and learn to listen more carefully to what your body is telling you. Perhaps your backbends won’t be as deep as they were pre-pandemic; don’t rush to get them back to where they were. This practice is a journey, so learn to enjoy the ride!

#3 – Give Yourself Time

We always tell first-timers that it takes 3 classes to really fall in love with the practice. The first visit can be overwhelming; there’s a lot to take in. The second visit is when you start to build a rhythm. And the third is when you really start to feel at home with the postures. Give yourself the time you need to fall back in love.

#4 – ENJOY THE GROUP ENERGY

After a year of being apart, we can now FINALLY practice together once more. Enjoy that. Celebrate that!

* 3 In-Studio Classes for $55 *

Our Welcome Special is available to new practitioners, as well as anyone who’s been away since the beginning of the pandemic. Even if you’ve been a longtime practitioner, we invite you to take advantage of this Welcome Special.

Posted on June 2, 2021March 26, 2025 by Admin

INTRODUCING THE ZEN SERIES

THE FOUNDATION

The beauty of the Original Hot Yoga Series is its consistency. Twenty-six pre-set postures bookended by two breathing exercises. While described as a “beginner’s series,” even the most experienced yogis can tell you how challenging the sequence can be. For many, the rigid class structure is the most rewarding part. You can track the evolution of your practice day after day, and discover new depths to what you can accomplish. So how do you keep things fresh?

KEEPING THINGS FRESH

Over the years our practitioners have enjoyed discovering new ways of engaging with the 26+2 Series… We’ve held Silent Classes set to music with no dialogue, as well our popular Chillax Classes where our teachers would complement the dialogue with their own unique playlists. During the pandemic we even introduced something called Self-Practice as a way of helping our yogis return to the hot room in a safe way.

Each of these taught us something about the practice, and inspired us to develop something brand new for our community

INTRODUCING: ZEN SERIES

The beauty of the Original Hot Yoga Series is that it’s the same every time — pre-set postures in a specific order with very specific timing. While we value the expertise of our incredible instructors, we also know that sometimes you crave a different sort of experience. That’s where the Zen Series comes in.

This is a 75-minute Original Hot Yoga Class set to music with just a bit of light dialogue. Without the teacher’s corrections, you’re invited to go inward and find a new way to engage with your practice. Get inspiration from the music, and take the time to find your moving meditation.

PART OF YOUR PRACTICE

We want you to balance your practice with instructor-led classes and these Zen Series classes. Take the opportunity to keep working on a correction you got the day before. Especially for our veteran yogis, this is another way to keep your practice fresh.

We hope you’ll give it a try!