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Free Lecture on Hydration Strategies by Dr. Dana Cohen

quench with dana cohen md and gina bria

“Chronic headaches, brain fog, fatigue, weight gain, insomnia, gut pain, autoimmune conditions… We may think these and other all-too-common modern maladies are due to gluten intake or too much sugar or too little exercise. But there is another missing piece to the health puzzle: Proper hydration,” explains Dr. Dana Cohen, author of the book “Quench.”

Join us Monday, June 25th at 7:15pm at our Midtown studio as Dr. Cohen tells us more with an informative and inspiring lecture on hydration strategies. The lecture will be followed by an open Q & A.

To RSVP, email Jen@bodenyc.com

bodē nyc Midtown

797 8th Ave

(212) 245-2525

Bring a Friend: FREE

Bring a friend for free, anytime before December 31st!

The final days of December represent a great time to share your fitness routine with a friend. Help get them started on the right foot in 2018, by introducing them to a class at bodē nyc. Choose from Classic Hot Yoga, Hot HIIT, Yin Nidra, Hot Vinyasa, and Intermediate classes.

Fine Print

Current bode nyc clients must accompany the friend to class. Friends must be new or have a 6+ months absence. Incidentals not included (mats, towels, water, etc.). Please arrive early, redeemable in person only.

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Test Your Bikram Yoga Knowledge

Think you know the practice? Take our quiz below!

Please Note – The results of this quiz do not reflect on your yoga capability, only your knowledge of the practice. Also, this quiz is only for fun!

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Take the 30 Day Challenge

my30day30 consecutive days of classes isn’t easy.

Cue our “30 Days to a New You” program, complete with daily tips and inspirations from our instructors, delivered to your inbox each morning.

What is a 30 Day Challenge?

Challenge yourself to complete 30 classes in 30 days. That’s it. Pure and simple. While true, the challenge is a commitment of time, it’s more importantly a commitment to one’s health, wellness and spirit. Experience for yourself the amazing physical, mental and physiological benefits of a daily practice. Enjoy a wide range of benefits including stress reduction, weight loss and an improved overall sense of well being!

What do I get for completing it?

Obviously the most important benefit of completing the 30 day challenge is a healthier, more energetic you! However, in addition we include a number of prizes upon competion:

  • FREE 7 days of yoga, just for you. Valid anytime you want to use it
  • 2 FREE 7 day guest passes for you to share with a family member, friend or co-worker
  • 10% OFF any full priced package we offer (auto-debit excluded)
  • 300 Reward Points – The equivalent of spending $300 at the studio

What are these daily emails all about?

Illustrated to the left, is an example of one of the emails you will receive. Each day, the morning message will begin with a statement from one of our instructors with some insight about where you are in the 30 day cycle.

For 26 of the 30 days, we’ll send posture tips for our Bikram method classes from our “Posture of the Week” series. More importantly, the section will also link to a video that breaks down the posture of the day in detail.

The email ends with an inspirational message or quote to energize your day, and of course the all important button to book that day’s class. We encourage you to visit as many studios as possible, and to take class with a variety of instructors to keep your routine fresh!

Interested? Sign up on our 30 Day Challenge Page and be sure to indicate the start date for  your challenge.

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Yoga Science: Why Does Bikram Yoga Make You Feel Good?

Bikram Yoga NYC has been a vocal advocate of the medical benefits of yoga for years and in February 2014, we hosted a research symposium that looked at the relationship between science and yoga. We all know it makes you feel good, but what exactly does it do? What are some of the benefits of making Bikram Yoga a regular part of your life?

1) It works ALL of your muscles

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2) It works ALL of your body systems

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3) It works every organ, joint, tendon, ligament and bone

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4) Keeps you constantly hydrating and that’s a good thing

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5) Ph.D Research studies on the medical benefits show conclusive correlations 934045_10153239247061994_8707007435731422194_n

The graph in the illustration above was taken from a research study at Colorado State University and released through Pure Action – Yoga is Medicine. While the data points of students metabolic rate, heart rate and core temperatures are interesting to know, Dr. Stacy Hunter, Research Director at Pure Action is also behind a number of research studies, including:

Hunter SD, Tarumi T, Dhindsa MS, Nualnim N, Tanaka H. Hatha yoga and vascular function: results from cross-sectional and interventional studies. J Bodyw Mov Ther. 17(3): 322-327, 2013. 

Hunter SD, Dhindsa M, Cunningham E, Tarumi T, Alkatan M, Nualnim N, Tanaka H. Improvements in glucose tolerance with Bikram yoga in older, obese adults: a pilot study. J Bodyw Mov Ther. 17(4): 404-407, 2013.

Hunter SD, Dhindsa M, Cunningham E, Tarumi T, Alkatan M, Nualnim N, Tanaka H. The effect of Bikram yoga on arterial stiffness in young and older adults. J Alt Complement Ther. 19(2): 930-934, 2013.

Miles SC, Chou CC, Lin HF, Nualnim N, Dhindsa MD, Hunter SD, Tanaka H. Arterial blood pressure and hemodynamic responses to yoga practice. Altern Ther Health Med. 19(1): 38-45, 2013

These studies provide conclusive proof that a regular yoga practice can provide real world medical benefits. Dr. Hunter, arguably the world’s leading authority on medical science as it relates to yoga, is hosting a research conference in Texas this summer dedicated to this topic. For more information click below.

Pure Action 1st Annual Research Conference

 

stacy-218x300Dr. Stacy Hunter received her Master’s degree in Exercise Physiology from the University of Tennessee, Knoxville in 2008 where she studied racial differences in anaerobic performance. In 2011, she received her Ph.D. in Clinical Exercise Physiology from the University of Texas at Austin’s Department of Kinesiology and Health Education working in the Cardiovascular Aging Research Laboratory where the focus of her dissertation was on the effects of yoga on arterial stiffness and vascular endothelial function. She has published several studies on the effects of yoga on indices of vascular and metabolic health. As a pioneer in this widely unexplored field, she performed the first yoga studies of their kind and continues her efforts in bridging the gap between the anecdotal and empirical evidence of the health claims associated with hatha yoga as the research director for PURE Action.

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Bikram Yoga & Patanjali’s Eight Fold Path of Yoga

Would you like a map for living in the world with ease?  

Chrystine Cooper has put together her interpretation of Patanjali’s teachings and how they integrate with and can deepen your Bikram Yoga practice. Patanjali is often credited as the author of the Yoga Sutras which can be viewed as a guidebook to greater happiness in your life.  These texts written nearly 2000 years ago still resonate to this day.  Climb as high as you want onto the Eight Fold Path, and watch it transform you.  Here are two links that will help explain how it works and start you on a deeper journey: 

http://www.yogajournal.com/article/yoga-101/beginning-journey
http://www.yogajournal.com/article/yoga-101/path-happiness

On the community board at each studio we will have this posted to help remind you of the steps and help make your practice that day a celebration of you.  


1st FoldYamas; moral imperatives.
How you treat others and your community.  The mirrors help remind us that we are all in this together, just like life.  Moving together and supporting each other creates an atmosphere of higher consciousness for us all.

2nd FoldNiyamas; how you treat yourself.
Your body is the temple for your soul.  Bikram yoga cleanses and nourishes you “inside out, bones to skin, fingertips to your toes.”  It is a total mind body workout.

3rd FoldAsanas; disciplined practice.
Patanjali wrote that “Asana is thus a posture that one can hold for a period of time, staying relaxed, steady, comfortable and motionless.”  Steady your gaze on one spot on your image in the mirror, move with the words, be diligent about your alignment and watch your practice transform as you gain a stronger mind body awareness.

4th FoldPranayama; awareness and control of breath.
Prana is often translated as ‘life-force’ and ayama  as ‘extension of’.  An awareness of your breathing has profound affects on your central nervous system as measured by the brain imaging capabilities of modern science.  The opening and closing breathing exercises in Bikram strengthen your respiratory system and improve stamina and the steady breathing through the nose throughout class will melt the stress away.

5th FoldPratyahara; withdrawal of the senses, freedom from cravings.
The more you practice you’ll discover that if you have applied the first four folds your willpower improves.  You’ll be able to resist the external ‘go to’ things when life’s waters get choppy.  You realize that the answers to your questions are inside you.  You are the one you have been waiting for.

6th FoldDharana; concentration.
Concentration is utilized throughout class, and the balancing series is where you begin to fuse your mind and body and concentrate on using your muscles to optimally support your skeletal structure.  You’ll discover this is the portal to transforming your class into a 90 minute meditation.  Still your body, still your mind.

7th FoldDhyana; mediation.
With your new concentration skills you will begin to move into a deeper moving meditation in class which will have profound impacts on your life outside the studio.  Patanjali wrote in the Sutras that ‘yogas is the cessation of the fluctuations of the mind’.

8th FoldSamadhi; enlightenment.
Patanjali proposed that enlightenment could be experienced in delight within everyday occurrences, not just upon transcendence.  When you are doing something you really love to do, those are moments of samadhi to be savored.  The more you practice Bikram yoga the more blissful you’ll feel and the easier it will be to see moments of samadhi show up in your life.

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Posture of the Week: Rabbit Pose

Produces the opposite effect of the Camel, giving maximum longitudinal extension of the spine. As a result, it stretches the spine to permit the nervous system to receive proper nutrition. It also maintains the mobility and elasticity of the spine and back muscles. The Rabbit improves digestion and helps cure colds, sinus problems and chronic tonsilitis. And it has a wonderful effect on thyroid and parathyroid glands. The pose improves the flexibility of the scapula and trapezius and helps children reach their full growth potential.

3 Tips for this Posture:

  • A proper, tight grip is important. Place the towel over your heels, grab your heels over the towel (thumbs outside). Without a firm grip, extra pressure will be placed on the head and cervical spine. This grip is continuous from the postures’s start to finish. 
  • Avoid executing the posture with a flat back (different from Half Tortoise pose). Tuck chin to chest, round shoulders down and forward and suck your belly in!
  • While in maximum expression of the posture, engage your feet with the heels together, drawn your navel to your spine and bring your shoulder back away from your ears. This will allow for a better stretch from coccyx to the neck.
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Relax to Stretch Deeper with Omri

We all experience tightness in our bodies, chronic aches and pains, often in the same places again and again. Old injuries, scoliosis, bad posture, and even deep emotional stress are examples of why we may feel limited in our movement. Traditionally we address these with body work, but is that a successful long term solution to this problem? do you feel the tightness coming back again and again? you might even think by now thats just how your body is, that you’re destined to live with chronic tension.

In this workshop we will learn about and explore the principals of misuse that lead to chronic tension, and how to observe the physical and mental connections that entrench them. Using this heightened awareness, you will learn how to self-correct your tensions by strategically “letting go”. Learning these principals has the incredible potential to change how you move throughout your day, how you practice, even how you sleep.

Discussion and sharing will be encouraged.

Relax to go Deeper with Omri
Bikram Yoga NYC Flatiron
182 5th Avenue – 3rd Floor Checkin
Saturday, April 16th – Noon to 4pm
$45 – Pre-registration Only

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Name that Pose!

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Transitioning to a Plant Based Diet

The ancient Ayurveda medicine from India dictates that majority of our food should be chewed for optimal health. In a perfect world, we would all be eating perfectly balanced, nutrient-dense meals that we chew, not drink, and there would be no need for concocting elaborate green drinks mixed in expensive blenders. I don’t know about you but my world is far from perfect and eating the recommended amount of vegetables, especially dark leafy greens, feels like a herculean effort.

So why drink green smoothies?

  • it makes the transition to a plant based diet easier and more enjoyable

  • eating drinking  green leafy vegetables is the easiest, most natural way to reduce your biological age (do I have your attention now?!)

Besides the fact that you are getting raw greens into your diet that you normally wouldn’t, greens do fantastic things for your body. They are cleansing, promote the growth of beneficial bacteria in the gut, have anti-inflammatory properties and protect against certain cancers. Green veggies are an excellent source of minerals such as calcium, iron and magnesium (which most people lack and then get it in the form of synthetic supplements). Got Kale?

Leafy greens contain large amounts of Vitamin K, which plays a super important role in bone health. While bone loss and osteoporosis are a major health concern for western women, countries like Japan with mostly vegetarian diets have a much lower incidence of fractures. For years, we have glorified dairy as a prescription for strong bones, but studies failed to find a link between dairy consumption and lower risk of fractures. The Nurses’ Health Study, a long term study conducted by the Harvard School of Public Health following thousands of nurses, found that individuals who drank one glass of milk (or less) per week were at no greater risk of fractures than were those who drank two or more glasses per week, debunking the hypothesis that high dairy consumption protects against fractures. Confusing right? The little known Vitamin K (not found in dairy!) may very well be the missing link to nourishing our bones (along with magnesium, Vitamin D and weight bearing exercise, but that’s a whole other post)!

To me, a green smoothie is a whole food supplement. Instead of popping pills, make a batch of this alive food, brimming with nutrients, to ensure you are getting several servings of vegetables that otherwise may be hard to squeeze in your daily meals.

 Are green smoothies for everyone? Almost! Although if you are prone to kidney stones or have thyroid problems, please consider this:

  • Rotate your greens in your daily smoothies for variety and maximum calcium absorption. Some greens (spinach and chard top the list) are high in oxalates, compounds that bind to calcium in the body and decrease its absorption. Traditional guidance for people with kidney stones was to limit foods high in oxalates, however, the evidence that this prevents kidney stones is inconclusive.  Read about it here. While some people might benefit from reducing high oxalate foods, more recent research indicates that an alkaline diet high in fruits and vegetables and drinking lemon water is a far more effective kidney stones prevention strategy.
  • If you have thyroid problems, listen up. Cruciferous veggies such as kale, broccoli or cauliflower are goitrogenic, meaning they can interfere with thyroid function. Does it mean you should avoid them entirely? No! They are full of micronutrients and anti-cancer antioxidants.  Instead of eating them raw, just steam, cook, or ferment them to reduce the goitrogenic properties.

Finally, here is my favorite green smoothie recipe.

My Flat Belly Green Smoothie will replenish your body with missing nutrients, leave you re-energized and ready to tackle the day with a new sense of self-care. If you are using this recipe as a meal replacement, consider adding a clean plant protein powder (like pea or pumpkin or a couple of tablespoons of hemp seeds) or simply follow with a couple of hard boiled eggs to give yourself a protein boost. Otherwise, you will be hungry by midmorning and reaching for snacks.

I make a big batch and store leftovers in glass mason jars in the refrigerator for 2-3 days, so I can have breakfast or snack ready to grab. Having prepared food that is ready to go is the secret to effortless clean eating.

Now go make a green smoothie and congratulate yourself for doing something amazing. You took care of YOU!

To your health!

Ingredients
  • 1 banana
  • 1 green apple
  • ½ avocado
  • 1 handful of spinach
  • 1 handful of kale
  • 1 handful of cilantro
  • 1 inch piece of fresh ginger
  • juice from ½ lime
  • 2 cups water or coconut water
  • 1 cup ice
  • ¼ teaspoon turmeric (or small piece of fresh turmeric) – optional
Instructions
  1. Blend in a powerful blender like the Vitamix. Add more water if the smoothie is too thick. Pour into mason jars, store leftovers in a refrigerators for up to two days.