Yoga benefits

Why, I practice yoga - it gives me a sense of serenity. It’s my time where I can focus on myself.

And also it improves your strength, flexibility and balance.

Beginners Friendly Poses

Downward Facing Dog

Cat and Cow

Child’s pose

Cobra

Warrior 1

Warrior 2

Savasana

Props

Mat - Stop you from slipping and gives you a guide point

Brick - Perfect when working towards arm balances and advanced poses.

Strap - Help you to extend and lengthen your reach.

Wheel - To stretch and lengthen the spine improves overall posture.

Studios

hotpodyoga.com

thewildbox.co.uk

trikayoga.co.uk

digmefitness.com

triyoga.co.uk

Other types

Vinyasa - Fast-paced cardio workout

Hatha - A slower, mindful pace

Ashtanga- Likes a routine and discipline.

Hot yoga - Great way to detoxify and want a bit of a sweat.

Yin - Working on flexibility in a mindful way.

Restorative - Time out to unwind and relax.

Yoga clothing

oysho.com

h&m.com

sweatybetty.com

lululemon.co.uk

girlfriend.com

Running benefits

I accidentally taking up running from a dare. It started from a 5k challenge, then a 10k, 21k next is 42k. I love being outdoors, running outside makes me happy. It’s releasing what runners called a ‘runner’s high’ the feel good hormones. I love having mini goals, after completing the the 5k challenge and thinking it wasn’t too bad and it gradually built up to run longer distances. Anything is achievable, its all in the mind.

Also it helps you to lose weight.

Build strong bones & strengthen muscles.

Improve your cardiovascular fitness.

Essentials

Trainers - Invest in a good runner shoes.

Sports Watch - A specialised sports watch will come in very handy to log in your mileages.

Dri-fit tops - Absorbs your sweat and evaporates from the surface.

High-Impact Sports Bra - The ligament of your breast stretches.

Training Log - Celebrate each run as a celebration. You can never have a bad run!

Ice bag or a bag frozen peas - You will get injury and icing/resting is the best way to minimise damage.

Lightweight Jacket/belt - Protects you cold or wet weather and belt to put your keys/phone/snacks.

Socks - Invest in a good comfy pair of socks!

Different types of runs

Recovery Run - A short run performed at an easy pace.

Base Run - Short/moderate length run taken at your natural pace

Long Run - Lasts long enough to leave you moderately to severely fatigued

Progression Run - Starts at natural pace and ends with a faster segment.

Fartlek - Mixing in intervals running.

Hill Repeats - Repeated short segments of hard uphill running.

Tempo Run - Start with a with the warmup, then a run at effort and towards the ned of the run a cool down.

Intervals - Short, intense efforts with a longer rest.

Warm up & cool down

Start with a dynamic stretches or exercises. Do each warm up for 30secs. Walking lunges / jumping jacks / opposite toe touches / strides / high knees.

After you finish your run, cool down by walking or slowly jogging for 5/10 minutes. Do each cool down for 30secs - Hip circles in lunge (each leg) / Lunge and twist (each leg) / Pigeon Pose (each leg) / Downward Dog with alternating calf marches (each leg).

Drink water or sports drink to replenish.