Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia, yoga and stretch!

    Nia: Thurs at 9 am

    Yin Yoga: Mons at 11:30 am

    Gentle Yoga: Tues at 10:30 am and Thurs at 6:00 pm

    Stretch: Thurs at 10:30 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia / yoga / Personal Training!

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  • My Bloggey Past

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Posts Tagged ‘stretching’

My Schedule

Posted by terrepruitt on June 10, 2016

I am just going to put this out there.  I have this on my website, but not everyone goes there and someone might see it here and . . . well, why not, right?  I could be teaching a class at a time when you want to take a class.  You could be somewhat curious about Nia, but maybe haven’t gotten around to clicking on my website to see my schedule.  It could be on your list of things to do.  Maybe you are looking for a yoga class.  I teach Nia three times a week.  I teach yoga twice a week.  I just started teaching a stretch class but we are taking an eight week hiatus (until August 11, 2016) during the busy summer months because the community center doesn’t have the room for us.  They have so many summer programs for kids, it is crazy (good).  I am subbing a gentle yoga class for three weeks at Mind Body Zone.  And I have one Sunday Nia class rotation at the NW YMCA this month.

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Nia is a cardio dance . . . meaning it is an aerobic workout.  It is low impact, meaning we don’t jump high and land hard, but it can be INTENSE.  You control that part.  If you get low and reach high and move a lot you will get a big workout, if you don’t get down and keep your movements small then you will get a smaller workout.  You get to decide what type of workout you want when you attend class.  The music is varied from a little bit of Pop, with some Jazz, all the way to Rock.  It is a place you can go to get some “me” time and have fun.

Since there really is no standard definition of gentle yoga you might not know what you are getting when you go to a yoga class.  So you might want to know that I make yoga gentle by not holding the poses for a long time or flowing through poses.  We do a pose at least two times so that we can tryout the modifications.  If you know a pose we are doing and you want to get right into it right away, that is fine.  We general do a few poses either standing or on the floor then we switch.  It is an important thing to be able to get down on the floor and get up again.  So we make that part of the routine.  “Gentle yoga” does not mean beginner, it means that we do yoga gently.

In stretch we just work our way down the body.  We stretch from head to toe.  We hold the stretch from 20 to 30/40 seconds.  We do standing, sitting, supine/reclined (on the back), and even some prone (on the belly) poses.  Sometimes we use straps.  Everyone is encouraged to stretch honoring their own body.

Perhaps you see a class that interests you?

Posted in Nia, Yoga/PiYo/Pilates | Tagged: , , , , , , , | Leave a Comment »

Yoga – Pigeon Pose or Nia – Side Yawn

Posted by terrepruitt on May 24, 2012

Just a few posts ago I talked about simple stretches that could possibly bring relief to tight hip flexors and lower back pain.  I referred to a yoga pose called the pigeon pose.  This pose is where one leg is stretched out to the back and the front of the leg (the front of the thigh, the knee, the shin, and the top of the foot and toes) are on the ground, touching the ground, and the other leg is bent at the knee with foot towards the body, but the shin at a right angle to the body.  The hand can hold the foot.  The back is long and straight and upright.  There are variations.  Some are where the leg is bent more and the foot is more pointed toward the opposite hip.  In some the back is still long and straight, but the body is lying over the bent leg.

In Nia the variation is called a Side Yawn.  The leg is bent so the foot is near the opposite hip, as I mentioned above.  The arm on the side of the bent leg is bent while the arm on the side of the outstretched leg is straight with palm on the floor.  As the body lowers to the earth over the bent leg the outstretched arm moves on the ground reaching out further.  Allow the entire body to sink into a comfortable fold.  The lengthened side of the body yawns open.

For the more athletic version there is more weight on the bent leg and instead of just stretching out over the bent leg there are push-ups involved.  Pushing away from the earth and sinking slowly back into it.  After a few push-ups then allow your body to release to gravity and lay over the bent leg.

This is one of the moves that I mentioned were in the back of The Nia Technique Book.  Both the classic version and the athletic version of this move open and release the hips.  With the classic as you sink to the floor the side of the body is receiving a long stretch.  The athletic version enables strengthen of the arms and core.  This move is one where you would do as many repetitions as you would like and then switch to the other side.  Or you could do one side then switch and do the other side.  The point it to be sure that you do both sides.  I would bet, as with most of us, one side is more flexible than the other.

In the Nia routines I do we are often in the pigeon pose or the side yawn pose, but we do not always sink into the yawn.  Often we are dancing with our hands on the floor, not necessarily doing straight up and down push-ups, but using our arms to lower us to the earth and push-off again.  As with all moves each individual is invited to do what is best for their body at that moment in the Nia class.  So some might sink into the yawn.  So usually in addition to stretching our hips we are using our core and our arms in our cool down or floorplay.

Do you ever sense your hips are tight and need stretching?  Might you think to use this stretch to loosen up?

Posted in Nia | Tagged: , , , , , , , , , , , , , , , , , , , | 2 Comments »

Down Dog

Posted by terrepruitt on June 6, 2009

Even though the Adho Mukha Svanasana or in more familiar language, Downward-Facing Dog is often used as a resting pose or a transitional pose, you are working a lot of your body.  It is a great pose for working your legs, back, shoulders and arms.  More specifically your gastrocnemius (calves), hamstrings, retucs femoris (front of leg), gluteus maximus, latissimus dorsi, serratus anterior (muscles by the ribs), deltoids, and triceps.

As with a lot of yoga asanas the “working” is either a lengthening and stretching or a strengthening or both. This asana also helps strengthen the hands.

Recently I took a yoga class in Los Gatos and I am looking forward to going back because I realized something, I don’t like this pose that much.  But what I have come to accept in my exercise workouts and Nia practice, is that if I don’t like something it is usually because I am not doing it correctly or it is something in which I need to improve.  So the reason I am looking forward to my next class is because I hope to ask the instructor for a body check.  If not in my next class I will ask the instructor in Willow Glen. I want an instructor to assist me in making sure I am doing it correctly.  Then once I feel the correct way to do it, I will work on it.

So, as you can see I am taking this Down Dog thing seriously.  Just because it is thrown in as a way to get to the next move and sometimes treated like a rest, I still want to use it to help strengthen my back, shoulders, and arms.  I want to work at it to make sure I am getting the full benefit of the lengthening of my legs and arms, and the stretching of back.  Do you work your Downward-Facing Dog or just let it lie?

Posted in Yoga/PiYo/Pilates | Tagged: , , , , , , , , , , , , , , , | 4 Comments »

Personal Trainer – Just Helping You Move

Posted by terrepruitt on March 10, 2009

In my introduction I made a comment about blaming my husband again, because a couple of years ago I made a comment and his response was “Why don’t you do something about it?” and so I have been working out ever since. I try to eat healthy. I don’t think I am a fanatic, I just try to exercise and eat well. I also wanted to help people like me so, at that time, I thought the best way to do that would be to become certified as a personal trainer.  I, Terre Pruitt,  am a certified personal trainer through the National Council on Strength and Fitness (NCSF).

(Pause)

So, what image popped into your head when you read “personal trainer”? Doesn’t matter what it was I am pretty sure it was not me. Most people think of huge gyms, machines, heavy weights, big muscles and sweat when they think of personal trainers. When I became a personal trainer I was thinking more along the lines of “movement coach”. Just trying to help people realize that they need to move because there is truth in the old axiom “move it or lose it.” And I fear the day when my age group loses it. I think that the time will come sooner then it did with earlier generations who were accustom to movement in their everyday lives.

So I wanted to help people with functional fitness. Yes, there is such a thing. It is exercises and movement that actually help your body stay mobile so when you need to put your arms up to get a shirt on you will be able to. When you need to stretch and reach for something on a shelf you will be able to. At the same time you can be working on building your strength, stability, flexibility, and agility because all these things are what we use in our everyday lives. Things like that is what I am interested in.

I still believe that weight training is important, and you have to get your heart rate up to burn the calories to lose the fat, but I do not subscribe to “no pain, no gain”. Although, I might define pain differently than you . . . I don’t think you need to be in pain, per se, to gain. There are all types of “gain” so it really depends on what your goals are.  I also think that a form of stretching is necessary to keep the body mobile. Some exercise forms combine these different elements, some forms keep them separate. It is best to find something you like so you can stick with it. Whatever works for you.

What form of exercise interests you?

Posted in Exercise and Working Out | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , | Leave a Comment »