International Day of Yoga is celebrated worldwide on June 21. In 2015, when this was first commemorated, some 36,000 enthusiasts including the Indian prime minister, Narendra Modi, and dignitaries from 84 countries lined up in New Delhi, for the worlds largest yoga session.

Sessions were also held on the bank of the River Thames in London and under the Eiffel Tower in Paris. Last year, Modi led a yoga session at the UN headquarters in New York. Also last year, the Indian city of Surat hosted the worlds largest yoga session, with over 150,000 participants.

Yoga has thoroughly permeated global consumer culture and everyday news ranges from the glamorous to the absurd. The Louvre has announced yoga classes for visitors to coincide with the Olympics in Paris in June. Italy recently banned puppy yoga, saying only adult dogs could participate, for reasons of animal welfare.

UNIVERSAL APPEAL

According to one estimate, some 300 million people practise yoga worldwide. Yoga has also made significant inroads in Pakistan over the last decade. A quick search in major cities reveals an abundance of programmes and studios.

The ancient practice of yoga is a worldwide phenomenon due to its many touted mental and physical health benefits. But do these claims stand up to scientific scrutiny?

Many of these options are backed up with glossy Instagram feeds of models, twisting their bodies into the trademark poses, once so fantastical but now entirely familiar. In May, Islamabads Capital Development Authority launched complimentary classes for residents in the F-9 Park.

But beyond the glamour and buzz, the average person has questions: what is all this hype about? How is yoga different

from other fitness routines? Is it actually something special?

FROM THE SCIENTIFIC LENS

Some of yogas scientifically documented benefits are only to be expected: studies show that yoga significantly improves flexibility; it helps combat arthritis; yoga is effective against carpal tunnel syndrome; it alleviates chronic lower back pain; and it seems to be a promising aid in weight loss.

Yoga has a pronounced meditation component, and studies show significant stress reduction, which can have cascading effects on reducing risk of heart attacks, strokes, chronic disease, etc.

But when one starts to delve deeper, things get interesting fast.

Consider an early and intriguing study from Duke University, which compared health benefits of yoga with aerobics for almost a hundred adults.

At the time of the study, in 1989, the magical secret to fitness was to increase ones maximal oxygen uptake, the VO2 max, ie the maximum volume of oxygen consumed during rigorous exercise. Decades of science and research demonstrated that aerobic exercise did precisely that, making it the dominant fitness paradigm of the era. The study results were also very clear: over the four-month study period, subjects participating in aerobics raised their VO2 max significantly. There was no increase for the yogis at all.

However, when researchers surveyed participants quality of life, the response was overwhelmingly positive for both groups. At the end of the study, yogis also felt healthier, they reported higher energy levels, endurance, flexibility and better sleep. Their social lives improved markedly. Memory and concentration were enhanced. They had less loneliness, improved self-confidence and life satisfaction. They even felt that they looked better.

THE FOUNTAIN OF YOUTH?

The literature on yoga abounds with counterintuitive findings like these. Another fascinating study from 2008 confronts the popular claim that yoga is restorative and anti-ageing. Could yoga really play a role in human longevity?

Biological ageing is linked to telomeres, which are DNA strands at the very tips of chromosomes. Every time a cell divides, these tips get shorter, making them a kind of clock, indicating the cells lifespan. This discovery an alternative way of counting biological age was significant enough to secure the Nobel Prize.

In their study, researchers investigated a group of 30 men with low-risk cancer and introduced comprehensive lifestyle changes for them, including a low-fat diet, a walking routine, and yoga-based stretching, breathing and meditation.

After three months, they reported substantial health improvements, including decreased blood pressure, cholesterol, body mass index, etc. The researchers also discovered that telomerase activity the enzyme that counteracts the shortening of telomeres increased by 30 percent.

A follow-up study five years later, featuring 10 of the same subjects, confirmed significant increases in telomere length.

The authors noted the potential of these findings for cellular longevity, tissue renewal, disease prevention, and increases in life span. Even in the understated language of science, this is bold new fountain-of-youth territory.

AN AURA OF SPIRITUALITY

Yoga has always had this mystique, a touch of the exotic and the supernatural.

In 1965, B.K.S. Iyengar the man who did more than any other to popularise yoga in the West wrote in his seminal book, Light on Yoga, how this practice can bring one to the crossroads of his destiny.

I remember coming across an old book, in a library overseas, with the intriguing title Christian Yoga. Written in the sixties by a French priest, J.M. Dechanet, the book was an intimate and inspiring memoir of his experiment to reconcile yoga with the Christian tradition.

Early in the book, he notes that reading the Bible made the contemplative lives of prophets seem distant from our noisy modern existence. Later, he realises that practising yoga, surprisingly, allowed him to experience, to an extent, the serene calm hed read about.

These are very interesting claims. We see a faint reflection of these in the science. For instance, a review paper surveying some 30 studies finds that [yoga] may be positively associated with several aspects of spirituality.

In his book, A Life Worth Breathing, author Max Strom describes a complaint that many of us will find familiar: In the morning I cant wake up, in the day I am bored, in the evening I am tired, and at night I cant sleep.

Yoga can be a wonderful antidote. Even a few weeks of practice are enough to realise that yoga facilitates a contemplative state.

Multiple surveys from different countries find that, whereas most people start yoga for its physical benefits, a large number end up maintaining the practice, primarily for its spiritual side-effects.

MORE STRENOUS THAN SPORTS

However, for those who may be motivated to jump on to a mat right away, it is important to sound a note of caution. The good news is that statistics on yoga injuries are largely reassuring: the rate is low.

A Danish study of almost 3,500 participants reported an injury prevalence of one percent for yoga. To get a sense of comparison, this figure was 38 percent for soccer players, 19 percent for runners and nine percent for those undertaking strength training. However, the bad news is that there are abundant accounts of injuries and harms.

Journalist William Broad, author of the highly recommended book The Science of Yoga, comments that [yoga] makes most other sports and exercises seem like childs play.

There are reports of students pushing their bodies beyond their limits to achieve challenging poses, resulting in torn tendons, popped ribs and blood clots. When one digs into these incidents, two main reasons pop out.

One is basic common sense: a wide-ranging survey of yoga teachers, therapists and clinicians finds that the most commonly cited culprits were [p]oor technique or alignment, previous injury, excess effort, and improper or inadequate instruction.

The second reason behind injuries is more serious and more subtle: ego. Some people tend to bring a materialist and competitive drive to yoga and rush themselves into advanced poses, out of a sense of achievement. But the pose should always be part of the journey and not the goal. It is vital to listen to the body attentively.

To quote author Max Strom again regarding yogas transformative magic: Remember, it doesnt matter how deep into a posture you go what does matter is who you are when you get there.

Like most quotes on yoga, this, too, can be maddeningly cryptic for an outsider. At the end of the day, the secret of yoga cannot really be explained. Like many of the truly good things in life, it can only be experienced.

The writer teaches at the NUST School of Electrical Engineering and Computer Science, Islamabad. He can be reached at taha.ali@gmail.com

Published in Dawn, EOS, June 23rd, 2024

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HEALTH: IS YOGA ALL ITS CRACKED UP TO BE? - DAWN.com

I am Deepak Pauskar from Aurangabad, a city in Maharashtra. At 51 years old, I hold a BE and an MBA. For the past 14 years, I have been self-employed, running a business as channel partners for eight multinational brands across parts of Maharashtra. Before venturing into business, I worked as a Group Product Manager for the Consumer Division of Kodak India Ltd, overseeing the film, camera, and digital camera business for India operations. Family responsibilities, including caring for my aging parents, led me to move back to Aurangabad and start my business. I live in Aurangabad with my wife, two children (a 17-year-old daughter and an 11-year-old son), and my father. During my childhood and college days, I was an active athlete. However, after finishing my post-graduation and starting a job, I fell into a sedentary lifestyle, indulging in fat-rich foods and occasionally consuming alcohol. This lack of physical activity led to weight gain and deteriorating health. Total number of kilos lost in 3 months In the last 87 days, I lost an impressive 23.2 kg. The secret of this weight loss journey I was fortunate to be selected and trained by Fittr. The key to my success was a disciplined diet of 2000 calories per day, complemented by a regular workout routine. This routine included a mix of walking, circuit training of four exercises, strength training for each body part (chest, triceps, biceps, and back), and finishing the workout with abdominal crunches and leg raises. Additionally, ensuring a good sleep of 7-8 hours daily and avoiding stress were crucial. What it was like to be overweight Being overweight made me feel miserable and low on self-esteem during social gatherings. I always felt lethargic and was unable to enjoy outings with my kids, family, and friends. Overweight-related medical issues like diabetes and hypertension further weakened me. The turning point My deteriorating health condition was the turning point. I wanted to get fit for my family but had almost given up after trying several things. This motivated me to travel from Aurangabad for my fitness journey. How did you begin your journey I felt a lot of anxiety but was extremely happy and determined to give my best for the training. With the help of Jitendra Chouksey, celebrity trainer, founder and CEO, Fittr, I tried to stick to the basics without exerting or stressing myself. We started with a 2000-calorie diet and 5000 steps per day, gradually adding resistance and strength training. Ensuring a good 8 hours of sleep every day was also a part of the plan. What encouraged you to keep going The simplicity and sustainability of the routine encouraged me to keep going. Whatever I do should be sustainable. I started enjoying the routine, which felt easy to follow and maintain for a lifetime. The meals provided were varied, ensuring I never felt deprived. This helped me form a good, sustainable habit. Based on the consistent fitness and nutrition planning there were drastic changes witnessed in the Testosterone levels, which went up from 185.3 to 312.8. His triglycerides came down from 475 to 75 and drastic drop in HB1AC levels from 12.7 to 6.0 Diet essentials and workout routine My diet consisted of 2000 calories daily with 130 grams of protein, broken into four meals: Breakfast: 2 eggs, 2 slices of white bread, 5 grams of butter, and 125 ml of milk (approx. 400 calories). Lunch: A packed meal (approx. 700 calories), usually a chicken dish with chapati, some rice, vegetables or salad, and dal. Snack: 200 calories. Dinner: Another packed meal (approx. 700 calories), similar to lunch or including items like a chicken burger, pasta, or noodles. My workout routine included: Walking 8500 steps per day. 15-minute mobility warm-up. Circuit Training: Round 1: 50 push-ups, 25 squats with 12.5 kg dumbbells, 40-second dead hang, 15 shoulder raises with 7.5 kg dumbbells. Round 2: Same as Round 1, with a 45-second dead hang. Round 3: Same as Round 1, with a 55-second dead hang. Strength Training: Cable fly chest: 4 sets (16-15 reps each) with 20 kg each side. Cable tricep extension: 4 sets (20 reps each) with 15 kg. Cable bicep curl: 4 sets (20-15 reps each) with 15 kg. Lat pulldowns: 4 sets (18-16 reps each) with 25 kg. Rowing: 3 sets (18-16 reps) with 25 kg. Core Exercises: Crunches: 3 sets of 60. Leg raises: 3 sets of 40. Fitness secrets unveiled Discipline in monitoring food intake and maintaining a regular workout routine is essential. Eating as per your required calorie intake, understanding the science behind it, daily workouts, adequate sleep, stress avoidance, and patience are key. If you stick to your plan without compromise, you will see the desired results. One fitness tip you would like to share Discipline in quantifying your meals as per the plan and maintaining a consistent workout routine is crucial for achieving and sustaining fitness goals. If you have a weight loss story to share, send it to us at toi.health1@gmail.com These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.

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Weight Loss Story: This businessman lost 23 Kgs in 87 days with THIS simple diet and workout routine - The Times of India

1. Bodyweight Squats

Bodyweight squats primarily target the lower body, engaging the quadriceps, hamstrings, glutes, and calves. However, they also activate core muscles for stability and balance, providing a comprehensive workout that tones multiple muscle groups simultaneously.

White says, "Squats strengthen the entire lower body and core, improving one's ability to perform daily activities. This exercise increases muscle mass, which can help raise one's metabolic rate, aiding in fat loss."

Execution: Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if sitting in a chair, keeping your chest up and knees over your toes. Push through your heels to return to the starting position. Do 2-3 sets of 10-15 reps.

Push-ups work multiple muscle groups simultaneously, including the chest (pectorals), shoulders (deltoids), triceps, and core muscles. This full-body engagement makes push-ups an efficient exercise for building muscle and improving overall strength.

"Push-ups strengthen the upper body and core. Maintaining muscle is key as you age, and push-ups help increase upper body strength and endurance, contributing to a higher metabolic rate," he says.

Execution: Begin in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor. Push yourself back up. Modify by dropping your knees to the floor if needed. Aim for 2-3 sets of 8-12 reps.

While planks primarily target the core, they also engage other muscle groups, such as the shoulders, chest, back, and legs. This full-body workout helps to tone various muscles.

"This exercise strengthens the core, shoulders, and hips. A strong core improves posture, reduces back pain, and enhances balance, which is essential for maintaining functional independence as you age," White states.

Execution: Support your body on your elbows and toes, keeping your body in a straight line from shoulders to ankles. Engage your core and hold for 20-30 seconds. Repeat for 2-3 sets.

Step-ups mimic activities such as walking up the stairs and stepping onto curbs, improving functional strength and mobility. This enhances the ability to perform daily tasks with ease and reduces the risk of falls and injuries. The repetitive motion of step-ups engages and tones the lower-body muscles. By using a higher platform or adding weights, you can increase the resistance, further enhancing muscle toning and strength.

"Step-ups target the legs and glutes and mimic everyday movements like climbing stairs. They also help improve balance and coordination, reducing the risk of falls," White notes.

Execution: Find a sturdy step or box. Place one foot on the step. Push through your heel to lift your body up, bringing the other foot to meet the first on the step. Step down with the leading leg and repeat. Do 10 repetitions on each leg for 2-3 sets.

The bird-dog works the entire body. As you extend your arm and opposite leg, you activate the muscles in your shoulders, upper back, glutes, and legs. This comprehensive engagement helps tone multiple muscles. While the bird-dog exercise is primarily a strength and stability exercise, engaging multiple muscle groups can elevate the heart rate, providing a mild cardiovascular benefit. Building muscle mass through regular exercise also aids in fat loss over time.

"This exercise increases core strength and stability, improves coordination, and enhances muscular balance on both sides of the body, helping with overall mobility," White notes.

Execution: From all fours, extend one arm forward and the opposite leg back. Hold for a few seconds, then switch sides. Do 8-10 reps per side for 2-3 sets.

Engaging in walking or marching in place can help burn calories, contributing to fat loss. The continuous movement boosts metabolism, and when combined with a balanced diet, it can effectively support weight management. Consistent movement helps tone these muscles, leading to improved muscle definition and strength.

"I love incorporating walking or marching in place to get the heart rate up. Its low-impact but effective for burning calories and improving cardiovascular health," says Petrella.

Execution: Stand with your feet hip-width apart, back straight, and core engaged. Lift your knees to at least hip height with each step, swinging your arms naturally. Aim for at least 20-30 minutes of walking or marching in place per session. Start with shorter durations if needed, and gradually increase as your fitness level improves.

While chair dips mainly target the upper body, they also require stabilization from the core muscles. Engaging the core helps improve abdominal strength and stability, which is crucial for overall functional fitness. Chair dips primarily work the triceps, the muscles located at the back of the upper arms. They also engage the shoulders, chest, and upper back.

"Chair dips target the triceps and help tone the back of the arms. I find using a sturdy chair and performing dips helps in maintaining upper body strength," Petrella says.

"Regular squats" in a gym context often mean squats performed with additional weight, such as a barbell squat, instead of just bodyweight. This simple yet highly effective movement engages multiple muscle groups, including your quadriceps, hamstrings, glutes, and even your core. By incorporating squats into your routine, you not only strengthen these essential muscle groups but also boost your metabolism, which is crucial for fat loss.

"Squats target the large muscle groups of the lower body, like the quads and glutes. As you engage these major muscles, your body burns more calories, aiding in fat loss. As we age, maintaining muscle mass becomes crucial, and squats help in preserving and building that essential muscle," White says.

Execution: Set the barbell on a squat rack at shoulder height and position it evenly on your upper back. Grip the bar slightly wider than shoulder-width, lift it off the rack, and step back with feet shoulder-width apart and toes slightly outward. Begin by hinging at your hips and bending your knees, lowering yourself until your thighs are at least parallel to the ground. Ensure your knees track over your toes and keep your back neutral. Push through your heels to stand back up, exhaling as you rise. Maintain a tight core throughout the movement and perform each repetition in a controlled manner. Avoid common mistakes such as knee valgus, lifting your heels, and rounding your back. Start with lighter weights to perfect your form and consider using a spotter for heavier lifts.

"The Mountain Climber is a core exercise that also engages the upper and lower body," Sabat explains. "Start in a plank position with your hands on the ground and your body in a straight line. Bring one knee towards your chest, keeping your body in a straight line, and then switch legs. Continue alternating legs as quickly as possible for several reps." As you perform the exercise, your shoulders, arms, and chest stabilize your upper body, while your core stabilizes the rest of your body. Before and after mountain climbing, be sure to stretch to reduce injury and fatigue.

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9 Quick Morning Exercises To Tone Muscles And Blast Fat Over 50 - SheFinds

Fitiquity Gym has just celebrated their 4 year anniversary in Burbank and is kicking off the summer with a Health and Fitness Parking Lot Event on June 1st.

The gym which was recently named Best Boxing Gym in the 2024 myBurbanks Best Contest, has a full size boxing ring and bag area. Fitiquity is also a full service gym that includes updated cardio equipment, weight-training equipment and free weights, a spacious aerobics room, and a spin room with state-of-the-art bikes.

The family-owned gym is celebrating their 4 years in Burbank with a Health & Fitness Parking Lot Event on June 1st from 10:00am to 2:00pm and will have everything from demo classes, food trucks, fit tests, health and wellness vendors, samples, gym tours, fitness competitions, giveaways and prizes, and much more.

Class demos will be happening every half hour inside the gym so guests can take a peek at their bootcamp, spin, boxing and trampoline classes. Inside the ring, boxing coach JP will be working on the mitts, and entering people in a chance to win a set of boxing gloves.

At 12:00PM, try your luck in their fitness competition for a chance to win a month membership or free personal training sessions. Competitions include the longest plank, the most pull ups, and the most push ups.

Fitiquity will have a DJ getting the crowd pumped, a fit area to workout at within the parking lot, and will be doing gym merch and membership giveaways all throughout the day.

Other things youll find at the Fitiquity Health & Fitness Parking Lot Event.

Fitiquity Gym is located at 2010 N Hollywood Way. If you are interested in trying to gym prior to the event, go to their website http://www.fitiquity.com to claim a free three day guest pass.

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Fitiquity Gym to Hold Health & Fitness Parking Lot Event on June 1st - MyBurbank.com

So we are already coming up on the next season.

You told yourself that after the holidays it would be different. This time you were going to watch what you ate and you were going to do some form of physical fitness every day.

Somewhere along the way you got distracted, uninspired, and lazy. So here we are.

You know you want to eat healthy foods and exercise. You know you want to look good and feel good. But how come you cant seem to get it going? What is holding you back?

You need to believe that you can do it. You have to move past your fear of failure and doubt and propel yourself forward by taking the first steps toward a healthier you.

This means understanding that you can effect real change in your life. If you do the opposite by approaching your fitness goals half-heartedly or without real commitment to succeed, then you have already failed.

By choosing the positive course in your approach, you have a much better chance of getting there.

When I was growing up, I watched Nike become a powerful athletic footwear and apparel corporation with a three-word winning slogan that landed and resonated. Most of us are familiar with the phrase Just do it.

These three words empowered millions and encouraged them to identify with Nike and the notion of taking action. It is very easy to contemplate, plan, and wonder about taking that class, joining that gym, or seeing a nutritionist.

Without taking action, your good thoughts lead you nowhere and perpetuate the ongoing struggle of wanting to make healthy changes but not following through.

Many people live in the fitness procrastination zone. This does not have to be you. All that is different between now and success is doing it. So now that you believe that you can do it, the next step is going out and just doing it.

Okay, you decided to make some change, and you went out and you did it. For example, you signed up for a power yoga class and tried a class. Despite feeling good about it and enjoying it, you wonder if you will be able to continue with it.

You have tried many things in the past, and although you were able to keep up with it for a certain amount of time, for various reasons you stopped. Everyone has a really busy, demanding life; things come up and your fitness plan gets thrown to the side. The top excuses range from being too tired and having no time, to being unable to afford it.

But you are too tired because you are out of shape. Most likely you arent eating well and are sleeping properly. Pushing yourself to exercise even when you are tired will force you to eat more hopefully, the right things. It will also help you to sleep better because your body wont give you a choice.

As for not having enough time, somehow you have plenty of time for everything else you deem important. Your body is the key to doing all those other things properly and to satisfaction. Prioritize your body, and you will find the time

In an average waking day of 16 hours, find 15 minutes twice a day for some form of physical exercise. Wake up 15 minutes earlier and end your day 15 minutes earlier as well.

Time is what you make of it. Just think about how much time you are able to find to be online.

Now for my favorite excuse: I cant afford it. My answer is simply How can you not afford it! There are so many different ways to fit fitness into your life. They range from activities that are free, such as walking outside, to those that cost a minimal amount of money, like buying simple home equipment. You can always join a class and supplement that class with your own routine. You dont have to spend a lot of money to achieve your fitness goals.

Be honest: You are spending money on all kinds of other things already. They cant all be more important than your health. If it is necessary to spend money to improve your fitness, then try to see it as an investment worth sacrificing other things for.

BY BEING honest with yourself and your time, you can begin to prioritize your body and your health. It starts by doing it once in order to do it twice.

What are you waiting for? Now is the time to get back on track!

The writer is a Jerusalem-based fitness therapist/trainer who works with people of all ages.

Originally posted here:
Getting back on track: How to achieve your fitness goals - The Jerusalem Post

Fitness and wellness startup Portl has raised a $3 million funding round led by Bharat Innovation Fund with participation from existing investor Kalaari Capital and new investor T-Hub Foundation, the company announced on Thursday. Portl said it would deploy the capital to accelerate the companys product development, expand into the market, and improve its AI systems.

Established in March 2021 by Indraneel Gupta, Vishal Chandapeta, and Aramaan Kandhari, Portl offers an interactive fitness screen with a high-resolution multi-touch LCD display that enables real-time form correction and customized workouts apart from on-demand and live workouts.

Speaking on the fundraising, Portls Founder and CEO Indraneel Gupta said, By integrating advanced AI and innovative hardware, we aim to empower individuals to achieve their wellness goals seamlessly and effectively, delivering personalized experiences at scale and afford people the opportunity to adopt healthier lifestyles with ease.

The company uses its proprietary AI personalization engine, which provides users with customized workout plans that adapt to their fitness levels, daily performance and preferences in real-time, the company said.

Despite its drop off from the peaks in 2021, the home fitness segment continues to excite us. Portls advanced AI technology provides form feedback across a variety of personalised fitness regimes, including Yoga, HIIT, Dance etc, said Ashwin Raguraman, Founding Partner, Bharat Innovation Fund.

India s health and fitness market is expected to grow from $19.24 million in 2022 to $31.97 million by 2027, at an annual growth rate of 11.57 per cent, as per data from statistics portal Statista.

Vamshi Reddy, Partner at Kalaari Capital, said, We are delighted to announce our involvement in Portls transformative journey, as they harness the power of AI and strength products to enhance their offerings. With their innovative approach and commitment to excellence, we believe Portl is ideally positioned to become a trailblazer and market leader in this exciting and rapidly evolving space.

Subscribe to Financial Express SME (FE Aspire) newsletter now: Your weekly dose of news, views, and updates from the world of micro, small, and medium enterprises

Link:
Fitness startup Portl raises $3 million from Bharat Innovation Fund, Kalaari Capital, T-Hub Foundation - The Financial Express

For those of you who like to unwind, stretch it out, or take an active rest day, this ones for you.

Outside of the IM Building, State College is filled with numerous yoga studios. So, if youre looking for an escape or a good workout, we compiled some of the best places to do yoga in Happy Valley.

Located downtown on McAllister Alley, Yoga Lab offers indoor and outdoor classes with varying difficulty levels. Private event and private individual session bookings are available and can be scheduled on its website. The studio offers numerous class packages and unlimited memberships priced at $98 a month.

Just a short drive from campus, Nittany Meadow Farms, located in Boalsburg, Pennsylvania, offers goat yoga. Public and private sessions are available, and more information and frequently asked questions can be found on its website.

The Bhakti Yoga Center is located on E. College Ave. in downtown State College. This studio offers yoga classes along with Kirtan (mantra meditation), workshops, special events, and 200-hour yoga teacher training. The companys schedule offers numerous classes every day and can be found on the website.

This multifaceted studio located on South Atherton Street offers extensive exercise classes including but not limited to, pilates, TRX, cycling, strength training, and yoga. PYP Studio offers more unique yoga classes such as hot, aerial, and restorative yoga. The class descriptions can be found online on its website.

Wellness in Motion (WIM) is a smaller-sized studio located on E. College Ave. This small-scale studio offers multiple classes including a kids class, making the environment friendly for all ages. Wellness in Motions instructors offer private sessions including yoga, reiki, herbal consultations, and therapy for back care and scoliosis.

East Coast Health & Fitness is a traditional gym that offers many fitness classes including yoga. Located on W. Hamilton Ave., this gym provides a Vinyasa Flow class that focuses on posture and breathing. Class schedules are listed online.

Offering gentle and slow flow yoga classes, the State College YMCA hosts group sessions for adults. Gentle Yoga sessions take place at 11:10 a.m. on Monday, Wednesday, and Friday for the rest of April, and the full schedule can be found at the State College YMCA website.

Bhakti House is located in a State College neighborhood on Smithfield Street. The small business owners, Krishnamayi and Surapal, focus on a more spiritual style of meditation and will start offering all-level yoga community classes soon.

Located on University Drive, Onda Yoga offers yoga classes Monday through Saturday. The company offers weekend yoga retreats in the State College area along with regular courses.

TriYoga of Central Pennsylvania is located in Spring Mills, Pennsylvania, which is about a 10-minute drive from campus. Having been in business for 23 years, the studio offers intro courses, memberships, drop-in classes, special events, private sessions, and teacher training.

Offering private lessons and a variety of general classes, Center for Well-Being acts as a yoga and massage studio. Located only eight minutes from campus in Lemont, Pennsylvania, Center for Well-Being Yoga welcomes new students with their first class free.

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Yoga Studios In The State College Area - Onward State

Stop believing these myths

Fitness myths lead to ineffective workouts, wasted time, and potential injury. Believing in spot reduction or out-exercising a bad diet can lead to frustration and unrealistic expectations. Here are a few common myths around fitness.

Believing that targeting specific body parts with exercises will reduce fat in those areas is a myth. Fat loss occurs uniformly across the body, not just in targeted spots.

Sweating is not indicative of calorie burn. Sweat is the body's mechanism to cool down, not a measure of fat loss.

While cardio is beneficial, strength training is equally important for weight loss as it boosts metabolism and helps maintain muscle mass.

Crunches alone won't give you a flat stomach. A combination of proper diet, overall exercise, and core strengthening exercises is necessary.

Carbohydrates are essential for energy production and overall health. It's the quality and quantity of carbs that matter, not their elimination.

7 simple daily habits to improve health

Not washing hands properly can be more d...

Experiencing pain during exercise doesn't equate to progress. It's essential to differentiate between discomfort and pain to avoid injury and overtraining.

You can't compensate for a poor diet with exercise alone. Nutrition plays a significant role in weight loss and overall health.

Women typically lack the testosterone levels needed to bulk up like men. Strength training can instead help tone and define muscles.

Quality matters more than quantity. Overtraining can lead to burnout, injury, and decreased performance.

While supplements have their place, they can't replace a balanced diet. Whole foods provide essential nutrients that supplements alone can't replicate.

Thanks For Reading!

Read Next

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10 fitness myths that are blindly believed - The Times of India

Twilight star Ashley Greene knows it can be hard to get motivated for a workoutbut she does it anyway. Greene, 37, shared a video of herself wearing black leggings and a white t-shirt, doing a kettlebell workout at the gym. "Didn't feel 100 today but still got it in," reads the text over her Instagram story. Greene has detailed her fitness journey since welcoming daughter Kingsley in September 2022here's how the actress prioritizes her health and wellness.

Greene changes up her workouts to avoid boredom and fitness plateaus. "I started doing CorePower Yoga a lot because I feel like I'm getting all these little aches and pains if I'm not paying attention to stretching," she told Parade. "I like high-intensity interval training (HIIT) and for that I do STRONG by Zumba, which is right up my alley. I don't generally go into the classes, but I download them. There's a 60-minute one, there's a 20-minute one and there are some shorter ones too. And it's impossible for me to get a butt, but they have one geared towards that so I've started doing that one."

Greene loves clean beauty products. "Basically, I try to find things that are going to be clean and aren't going to include anything that doesn't need to be in there, and I love Beauty Counter for that reason," she told New York Magazine. "Each one of these oils serves a different purpose."

Greene is embracing her postpartum figure. "I am dedicated to putting in the work to rebuild a strong base," she wrote in an Instagram post. "I am also dedicated to giving myself grace and remaining eternally grateful for the beautiful life my body graciously helped me create and nurture. I don't think my body will ever be quite 'the same' and I'm learning to be ok with that." df44d9eab23ea271ddde7545ae2c09ec

Greene partnered with mental wellbeing platform Aura Health as mental health is a cause close to her heart. "I have always tried to be honest and vulnerable to help others not feel so alone, and this partnership with Aura Health is an example of that in its purest form," she said in a press release. "Opening up about my mental health journey was daunting but I am so proud to share my story on Aura and encourage others to care for their mental health with the help of the many features Aura Health has to offer."

HIIT is Greene's favorite workout. "What I love about HIIT is the fact that you can use your own body weight, which really works for me versus trying to lift a thousand pounds," she told Parade. "Whenever I work out with my body weight, I find that I can track how strong I'm becoming and I'm able to do things later in the week that I maybe wasn't able to in the beginning of the week. So for me, that's just a really fun thing to be able to track."

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Ashley Greene In Workout Gear Didn't Feel 100 Today But Still Got It In - Celebwell

As a mother of four and the boss of a fashion powerhouse, Victoria Beckham's schedule is undoubtedly a packed-out one, so it's no surprise that the 49-year-old prioritises her health and fitness to keep at the top of her game.

The former Spice Girls singer has been vocal about how she stays in such great shape and her love of exercise. However, her overall wellness routine is less spoken about and she has a few surprising methods up her sleeve she enlists as part of her regime.

Whether it's working out in a gym that is surprisingly relatable despite her A-list status, or her bizarre beauty gadgets, Victoria's wellness game is more than varied. What's more, she even has surprising ways of elevating her routine at her and her husband David's stunning farmhouse mansion in the Cotswolds.

Victoria is passionate about health and wellness

Victoria's wellness spends all rack up to an impressive amount of more than 16,000 so we took a closer look

We love that when Victoria previously opened up about her daily exercise routine, she explained how it was equally important to her to view it as "me time" as well as a pastime that is going to keep her in shape the ideal attitude when considering overall wellbeing if you ask us.

Speaking with The Guardian, Victoria explained her exercise regime is her opportunity to focus on herself, and usually takes place first thing in the morning at her home in West London before taking her daughter Harper, 12, on the school run.

Specifically, the fashion designer hops on the treadmill to clear her head and prioritise alone time."For me, that's where I go in the morning, that's 'me' time.

Victoria sees her workouts as 'me time'

"It's not just about how it makes you look. It's how it makes you feel. It really gets me ready for the day. It clears my mind. It's also where I have lots of ideas. It's a time when I'm not on the phone, I'm not with the children, I'm not with David; I can literally just be left alone."

Another method for Victoria to bask in some alone time and focus on wellness is to spend some time in their at-home sauna.

The Beckhams spent an eye-watering 15,000 to install a sauna in the garden of their 12 million mansion in the Cotswolds, and it wouldn't look out of place at a luxury hotel and spa! So it's clear that Posh and Becks take wellbeing very seriously indeed.

While most of us folk only get to enjoy saunas at our local gym or health spa, Victoria gets to bask in the heat therapy after exercising her muscles from the comfort of her own home.

The Beckham's have their own sauna at their country home

We're yet to see Victoria post a photo of herself enjoying the sauna but her husband is a big fan! David has shared clips of him taking to the plunge pool which is a few steps away from the sauna, and we bet the ex-footballer likes to engage in hot-cold therapy by immediately jumping into the sauna after an ice bath.

Hot-cold therapy is an epic way to elevate your wellness game, and there are so many mental and physical benefits (read our full review on why, here).

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Victoria is never without her sense of humour. The fashion and beauty guru posted a photo of herself enjoying an LED mask while relaxing at home in some seriously chic loungewear.

Although the photo sparked a mixed reaction from her followers due to the mask looking a little jarring, her effort for great skin actually has many benefits.

Victoria Beckham uses LED face masks regularly

Dr Leah Totton, former winner of BBC's The Apprentice and founder of Dr Leah Cosmetic Skin Clinics, told HELLO! about LED therapy: "LED stands for light-emitting diode, a non-invasive treatment that offers a range of clinically proven benefits for the skin. Each colour of light penetrates the skin at a different level, triggering specific responses."

The good news is, LED masks are suitable for all skin types and do not cause UV damage, so there's no harm in trying them out and channelling your inner Posh Spice. However, it's worth noting that a high-end LED mask from the premium market can set you back a cool 500 or more.

Victoria is fortunate enough to have personal trainers at her fingertips and often works out in the gyms in her multiple homes, but it seems Posh Spice at times likes to keep things more low-key.

Most recently, the star was photographed at Gold's Gym, an American chain of international fitness centres, in London close to the family's Holland Park mansion.

Victoria Beckham is passionate about exercise

Surprisingly, the gym offers a range of facilities and fitness amenities such as Zumba, Yoga, Group Cycling, Mixed Martial Arts, Muscle Endurance Training, and Pilates classes, all for just 32.99 per month.

Victoria often posts snaps of her in the gym lifting weights or pulling off low-intensity exercises such as lunges and squats. She's often joined by former England Football captain David, too, who also ensures to keep on top of his fitness game.

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Victoria Beckham's 16k wellness routine will leave you surprised - HELLO!