YOGA-YIN RETREAT

Motion Meditation


Gentle Movements for: 

Strength

Balance

Coordination

Mindfulness

&

Stress Relief


Weekdays

8:00am


​ALL LEVELS


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Cartoon of Doctor weighting his patient; " No, it's not water, you seem to be retaining food".

PROGRAM​ #1  (No gym required) - ​3 day per week

Primary Goal: Muscle Strength & Muscle Toning


  1. Push- Ups
  2. Pull- Ups 
  3. Abdominal Crunches
  4. Lower Back Extensions
  5. Squats
  6. Calves Raises
  7. Tricep Dips
  8. Bicep​​

​EXERCISE PROGRAMS


PROGRAM #3 

Functional Training (Basic Equipment required)


 Primary Goal; Muscle Strength & Muscle Toning. Resistance Band Chest Press.


  • Resistance Band Back Rows
  • Swiss Ball Abdominal Crunches
  • Resistance Band One Leg Balance
  • Resistance Band Squats
  • Resistance Band Shoulder Press
  • Resistance Band Bicep Curl
  • Resistance Band Tricep Over- head Extensions 

 References & Links:

Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study.

https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext

 PROGRAM​ #2

Weight Training (Equipment required)


​Primary Goal; Muscle Strength & Muscle Toning

 

  1. Dumbbell Chest Press​
  2. Dumbbell Back Row
  3. Abdominal Crunches
  4. Dumbbell Deadlifts
  5. Dumbbell Squats
  6. Dumbbell Lunges
  7. Dumbbell Shoulder press
  8. Calves Raises
  9. Dumbbell Bicep Curls
  10. Dumbbell Tricep Over-head Extensions



Mature man exercising with a bar on his shoulders for Body conditioning
Group on men on the floor being tested on a push up test

PROGRAM #4

Yoga-Fitness 


Primary Goal; Flexibility- Balance -Muscle endurance- Coordination - Mental Focus


  1. Salutation to the Sun
  2. Salutation to The Moon

PROGRAM #5

MOTION MEDITATION


Primary Goal; Flexibility- Balance- Muscle endurance- Upper-Lower Body Coordination - Mental Focus


  1. 8- Brocade 
  2. 12- Brocades 
  3. 5- Animals 
  4. 12 - Nurturing life 

​EXERCISE ROUTINES

WHOLE BODY CONDITIONING 

​We have many reasons to be active. Big reasons. From reducing our chances of heart disease, and the control of diabetes, to weight loss and just feel and look better. 

The health benefits to our body of an exercise program are unquestionable, but what about our minds? 
Studies have shown the positive impact of regular exercise, when done in moderation, on common mental conditions like depression, anxiety, ADHD, and more.

Physical activity delivers oxygen to the brain and related tissues, making it one of the most effective ways to improve our mental health. 

30 -45 minutes of moderate intensity exercise, five days a week is recommended to release brain chemicals that support memory, focus and mental concentration. 

 ​

This page is a work in progress. Please return to it soon or sign up for updates.


5/12/2019

​Physical Fitness Tests​​​​​