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Benefits of Hot Yoga

Hot yoga, also known as Bikram yoga, offers several potential benefits, including:

Physical Benefits:

Calorie Burning:

Hot yoga can burn a significant amount of calories, contributing to weight loss.

Strengthened Muscles:

The poses in hot yoga engage and strengthen various muscle groups.

Reduced Joint Pain:

The heat can help soothe and reduce joint pain, especially for those with conditions like arthritis.

Increased Bone Density:

Studies suggest that hot yoga may help improve bone density, especially in post-menopausal women.

Increased Flexibility:

The heat helps warm up muscles, making them more pliable and improving flexibility.
Improved Cardiovascular Health:

The intense heat raises the heart rate, providing a cardiovascular workout.

Mental and Emotional Benefits:

Stress Reduction:

The heat and focus required in hot yoga can help reduce stress and anxiety.

Improved Mood:

The endorphins released during hot yoga can boost mood and promote feelings of well-being.

Increased Mindfulness:

Hot yoga encourages present-moment awareness and mindfulness, which can enhance mental clarity.

Improved Sleep:

The physical exertion and relaxation induced by hot yoga can promote better sleep quality.

Other Benefits:

Detoxification: The sweat produced during hot yoga may help remove toxins from the body.

Improved Skin Health: The increased circulation from hot yoga can promote healthy skin.

Enhanced Body Awareness: Hot yoga helps individuals become more aware of their bodies and their physical limitations.

It's important to note that hot yoga may not be suitable for everyone, especially those with certain health conditions. Consult a healthcare professional before starting hot yoga if you have any concerns.

During the cold months we offer "warm Yoga" on Tuesdays and Thursdays at 9am. Once the weather turns it becomes Hot Yoga.

Why not try a free class by filling out the form above.

Benefits of Tai Chi for seniors

Tai chi is a form of exercise that began as a Chinese tradition. It’s based in martial arts, and involves slow movements and deep breaths. Tai chi has many physical and emotional benefits. Some of the benefits of tai chi include decreased anxiety and depression and improvements in cognitionTrusted Source. It may also help you manage symptoms of some chronic diseases, such as fibromyalgiaTrusted Source or chronic obstructive pulmonary disease (COPD)Trusted Source.

1. Reduces stress

One of the main benefits of tai chi is its ability to reduce stress and anxiety, though most evidence is anecdotal.

In 2018, one studyTrusted Source compared the effects of tai chi on stress-related anxiety to traditional exercise. The study included 50 participants. The researchers found that tai chi provided the same benefits for managing stress-related anxiety as exercise. Because tai chi also includes meditation and focused breathing, the researchers noted that tai chi may be superior to other forms of exercise for reducing stress and anxiety. However, a larger-scale study is needed.

Tai chi is very accessible and lower impact than many other forms of exercise. The researchers found it to be safe and inexpensive, so it may be a good option if you are otherwise healthy and experiencing stress-related anxiety.

2. Improves mood

Tai chi may help improve your mood if you are depressed or anxious. Preliminary research suggests that regularly practicing tai chi can reduce the symptoms of anxiety and depression. It’s believed that the slow, mindful breaths and movements have a positive effect on the nervous system and mood-regulating hormones. Further research is being done to establish a clear link between tai chi and improved mood.

3. Better sleep

Regularly practicing tai chi may help you to have more restful sleep.

One studyTrusted Source followed young adults with anxiety after they were prescribed two tai chi classes each week, for 10 weeks. Based on participant reporting, the individuals who practiced tai chi experienced significant improvements in their quality of sleep compared to those in the control group. This same group also experienced a decrease in their anxiety symptoms.

Tai chi can improve sleep for older adults, too. In a study published in 2016Trusted Source, researchers found that two months of twice-weekly tai chi classes was associated with better sleep in older adults with cognitive impairment.

4. Promotes weight loss

Regularly practicing tai chi can result in weight loss. One study tracked changes in weight in a group of adults practicing tai chi five times a week for 45 minutes. At the end of the 12 weeks, these adults lost a little over a pound without making any additional lifestyle changes.

5. Improves cognition in older adults

Tai chi may improve cognition in older adults with cognitive impairment. More specifically, tai chi may help improve memory and executive functioning skills like paying attention and carrying out complex tasks.

6. Reduces risk of falling in older adults

Tai chi can help improveTrusted Source balance and motor function, and reduce fear of falling in older adults. It can also reduce actual falls after 8 weeks of practice, and significantly reduce falls after 16 weeks of practice. Because fear of falling can reduce independence and quality of life, and falls can lead to serious complications, tai chi may offer the additional benefit of improving quality of life and general well-beingTrusted Source in older adults.

7. Improves fibromyalgia symptoms

Tai chi may compliment traditional methods for management of certain chronic diseases.

Results from a 2018 studyTrusted Source showed that a consistent tai chi practice can decrease the symptoms of fibromyalgia in some people. Participants in the study who practiced tai chi for 52 weeks exhibited greater improvements in their fibromyalgia-related symptoms when compared to participants practicing aerobics. Learn about other alternative treatments for fibromyalgia symptoms.

8. Improves COPD symptoms

Tai chi may improve some of the symptoms of chronic obstructive pulmonary disease (COPD). In one studyTrusted Source, people with COPD practiced tai chi for 12 weeks. At the end of the study, they have improvements in their ability to exercise and reported an overall improvement in their quality of life.

9. Improves balance and strength in people with Parkinson’s

In a randomized, controlled trial of 195 participants, regular practice of tai chi was found to decrease the number of falls in people with Parkinson’s disease. Tai chi can also help you to increase leg strength and overall balance.

10. Safe for people with coronary heart disease

Tai chi is a safe form of moderate exercise you can try if you have coronary heart disease. Following a cardiovascular event, regular tai chi practices may helpTrusted Source you:

increase physical activity
lose weight
improve your quality of life

11. Reduces pain from arthritis

In a small-scale 2010 study Trusted Source, 15 participants with rheumatoid arthritis (RA) practiced tai chi for 12 weeks. At the end of the study, the participants reported less pain and improved mobility and balance.

These classes are held Tuesdays at 3pm and Thursdays at 2pm and are 1 hour long.

Why not try a free class by filling out the form above.

PLEASE WEAR ENCLOSED SHOES OR SNEAKERS

NO CROCS OR OPEN SHOES PLEASE FOR SAFETY REASONS

Benefits of Stretching Classes

Stretching classes can improve flexibility, reduce the risk of injury, and improve posture. Stretching can also help with stress and mental wellbeing.

Injury prevention

Stretching can help prevent muscle imbalances, which can lead to poor posture and injuries.
Stretching can help develop better body mechanics and posture.
Stretching can help prepare muscles for exercise, reducing the risk of muscle strains and tears.

Flexibility

Stretching can improve flexibility in the spine, which can reduce back discomfort.
Flexibility can make daily activities easier and more enjoyable.

Posture

Stretching can help correct muscle imbalances and realign the spine.
Stretching can help restore balance in muscles that have been shortened or tightened due to poor posture.

Stress relief

Stretching can release endorphins, which can relax you, boost your mood, and reduce stress.

Blood flow

Stretching can promote better circulation to muscles, which brings them extra nourishment and allows the muscle tissue to clear waste more quickly.

Workout performance

Stretching can improve strength and performance in physical activities.

These classes are held on Saturdays at 10am and are about 1 hour long.

Why not try a free class by filling out the form above.

Benefits of Restorative Yoga

Restorative yoga offers a range of benefits for both physical and mental well-being. These include:

Physical Benefits:

Improved circulation:

Deep breathing and relaxation promote better blood flow throughout the body, reducing inflammation and improving circulation.

Enhanced sleep quality:

The calming and relaxing nature of restorative yoga helps prepare the body for sleep and improves sleep duration and quality.

Improved flexibility and mobility:

Holding poses for extended periods allows muscles and connective tissues to relax and lengthen, leading to increased flexibility.
Reduced muscle tension and pain:

Restorative yoga focuses on gentle poses that support the body, reducing muscle strain and pain.

Mental and Emotional Benefits:

Stress reduction and anxiety relief:

The slow, supported poses and deep breathing encourage relaxation and reduce stress hormones, promoting a sense of calm.

Improved mood and well-being:

Restorative yoga fosters a sense of self-care and encourages mindfulness, leading to improved mood and overall well-being.

Enhanced focus and concentration:

The meditative aspects of restorative yoga help quiet the mind and improve focus and concentration.

Improved digestion:

Relaxation and reduced stress can positively impact the digestive system, reducing bloating and constipation.

Other Benefits:

Boosts the immune system:

Stress reduction and improved circulation contribute to a stronger immune system.

Promotes self-awareness and body connection:

Restorative yoga encourages introspection and mindfulness, deepening the connection between body and mind.

Improves balance and coordination:

Some restorative poses involve gentle movements that enhance balance and coordination.

It's important to note that restorative yoga is a gentle and accessible form of yoga that is suitable for people of all levels of experience and fitness. It can be a beneficial addition to any wellness routine, providing a relaxing and restorative experience. These classes are held Thursdays at 5:30pm and are 1 hour long.

Why not try a free class by filling out the form above or below.

Flex & Flow Yoga

This dynamic yet accessible yoga class blends fluid movement with strength-building postures inspired by Ashtanga yoga. Designed to enhance mobility, flexibility, and balance, Flex & Flow combines mindful breathwork with intentional sequencing to help you move with ease and stability. Expect a mix of flowing transitions, deep stretches, and core engagement, making it perfect for all levels looking to build strength while improving range of motion. Whether you’re an experienced yogi or just beginning your journey, this class will leave you feeling energized, open, and grounded. These classes are held Mondays and Wednesdays at 6pm.

Why not try a free class by filling out the form above or below.

Chair yoga (for seniors)

is a modified form of traditional yoga that allows individuals to do various poses while sitting in a chair. It is especially beneficial for people with limited mobility, seniors or anyone who might find it difficult to get up and down from the floor or sit on the floor. Chair yoga enhances strength, flexibility, balance and stability while also providing a calming and relaxing environment. Please join us to stretch and breathe within your comfort range and the opportunity to improve your well-being.

5 Benefits Of Chair Yoga For Seniors

· Improved balance and flexibility

· Pain management

· Increased mobility

· Improved mental health

· Convenience and accessibility

Our Chair Yoga classes are held on Thursdays at 3:15pm and it lasts 45 minutes. Why not try a free class by filling out the form below.

“Yoga Conditioning”

Combines sequences that focus on building well-rounded strength and stability. Expect a variety of core work, standing poses, mat work, slow, quicker and jumping movements along with breathwork to support nervous system resilience & immune function. Clear out the cobwebs and leave you feeling physically strong and mentally centered.

Props: Blocks, strap, blanket or bolster

This class is held Tuesdays at 5:30pm. Why not try a free class by filling out the form below.

acupuncture

Click above image for information

What is Acupuncture

Acupuncture involves the insertion of very thin needles through your skin at strategic points on your body. A key component of traditional Chinese medicine, acupuncture is most commonly used to treat pain. Increasingly, it is being used for overall wellness, including stress management.

Traditional Chinese medicine explains acupuncture as a technique for balancing the flow of energy or life force — known as chi or qi (chee) — believed to flow through pathways (meridians) in your body. By inserting needles into specific points along these meridians, acupuncture practitioners believe that your energy flow will re-balance.

In contrast, many Western practitioners view the acupuncture points as places to stimulate nerves, muscles and connective tissue. Some believe that this stimulation boosts your body's natural painkillers.

Why it's done

Acupuncture is used mainly to relieve discomfort associated with a variety of diseases and conditions, including:

Chemotherapy-induced and postoperative nausea and vomiting.
Dental pain.
Fibromyalgia.
Headaches, including tension headaches and migraines.
Labor pain.
Lower back pain.
Neck pain.
Osteoarthritis.
Menstrual cramps.
Respiratory disorders, such as allergic rhinitis.
Tennis elbow

You can contact the Acupuncturist by clicking on either of the images above.

massage therapy

Massage therapy offers numerous benefits for both physical and mental health. Some of the key benefits include:

Physical Benefits:

Reduced stress on joints:

By relieving muscle tension, massage therapy can reduce stress on joints and improve their function.

Reduced muscle tension and pain:

Massage therapy helps to relax muscles, reduce inflammation, and improve blood flow to sore areas.
Increased flexibility and range of motion:

By stimulating and stretching muscles, massage therapy can improve flexibility and range of motion.
Improved circulation:

Massage therapy promotes blood flow throughout the body, which can help to reduce swelling and improve healing.

Mental and Emotional Benefits:

Relaxation and stress reduction:

Massage therapy releases endorphins, which have calming and pain-relieving effects.

Improved mood and well-being:

Massage therapy can promote feelings of relaxation, contentment, and overall well-being.

Reduced anxiety and depression:

Massage therapy can help to reduce stress hormones and improve mood regulation.

Enhanced sleep quality:

By promoting relaxation and reducing pain, massage therapy can improve sleep quality.

Emily Kukacka has been a licensed massage therapist since 2020.

Her focus in that time has centered on cultivating an approach to bodywork that combines the effectiveness of more direct therapeutic modalities, such as Trigger Point Therapy, Neuromuscular Release, Myofascial Stretch Therapy, and table-based Thai Massage, with more intuitive intentions. Pulling from her cumulative 12 years of dedicated effort to understand the mind-body connection through philosophy, yoga, meditation, the study of kinesiology and body mechanics, she strives to provide the most uniquely relevant session that she can for her clients within her capability, with the end goal always being to provide a tool for her clients to experience a deeper mind/body connection within themselves.

To make an appointment or for any questions Emily can be reached by email at: KukackaEmily@gmail.com