In This Month's Issue:

NEW

PRAMFIT.....more info next month !!


One
YOGA  

Pose of the Month

 

Eka Pada Rajakapotasana /one-legged King Pigeon Pose .
A strong pose focusing on stretching the hips, Gluteals, groin and psoas. It can aid in preventing sciatica.  A great posture for runners, cyclists or any other high repetition sport.
 


 

We are now offering THREE yoga classes a week.

These classes are run by our Exercise Physiologist, Claire.

 

Mondays                Yamba Clinic                              6.30pm - 7.30pm 

Wednesdays          Maclean clinic                           10am - 11am

 Fridays                    Yamba Surf Lifesaving Club      6am - 7am 

 

Monday is restorative yoga.  It is the centering of your breath and body - aligning the physical and mental by practicing stillness or gentle movement for extended periods of time. We use a lot of props in this class.  The props assist in helping you to hold poses longer and are also used to support the body, especially if you are new to yoga or have an injury.  We hold certain poses and postures for minutes, but not in the way you would in a vinyasa practice. This doesn't mean that it is always easy, but you should leave the class feeling more centered and relaxed.

Wednesday is an Open Level Yoga class. Props are encouraged. Class focus can change week to week depending on the feel in the room on the day.  In the cooler months we will be working with more flow and heat in our practice, however some days we may all be in need of some restoration.  Beginners are encouraged always.

Friday is an Open Level Yoga class.  What better way to wake up at the end of the week than with a view of the sunrise over the ocean.  Class focus does change week to week depending on the energy in the room but this class does generally focus on stronger postures, longer holds and more challenging asanas . Options are always available as well as props to assist in the practice.

Two

Still Standing  

 


This low intensity class focuses on keeping you on your feet and on the move. It is designed for the older adult to improve balance, co-ordination, strength and flexibility.  Falls prevention is a focus in this half hour class of fun and frivolity.

For our current class timetable go to our website www.yambaphysio.com 

Three
Gentle Circuit
    

Suitable class for individuals who are diabetic, have been diagnosed with a heart condition, or who are just wanting to improve their fitness and strength.

The class is low impact and focuses on improving cardiovascular fitness, strength, balance and co-ordination as well as bringing attention to weight loss.

For our current class timetable go to our website www.yambaphysio.com

  

Four
 
Preglates     and     Mums n Bubs    

 

We currently offer the only classes in the Lower Clarence aimed specifically at pregnant and postnatal women.

 

Our Preglates and Mums and Bubs Fitness classes have now been running for almost 9 months!    

 

We are so happy to be able to provide these classes to women in our area, as evidence also shows that after the heavy demands of early parenthood pass, most women do not regain anywhere close to their previous levels of activity.

 

This is a concern for not only the mother's individual health but also because the physical activity levels of parent's are the most important factor in determining those of their children.  

 

Our Mums and Bubs Fitness classes are therefore designed specifically to help kick start your return to activity safely.

 

It's a great way to start your transition to exercising as a mum and remind you that physical activity doesn't have to be a chore. In fact, it can also be a great way to play and bond with your newest little workout buddy!

 

For our current class timetable go to our website www.yambaphysio.com

 



  Five
Wrap up and Physio TIP ! 
 
Something you may have noticed about the above classes is that they all mention BALANCE as a key objective.

Remember you're never too young for a balance class!


 

Try this test - Can you stand on one leg for 10 seconds. No?


 

Then your balance is compromised and putting you at risk of a fall.  Falls are one of the highest causes of mobility decline.  


 

Physio Tip:  Every time you go to get out of your chair do it 5 times before you go and complete whatever you were planning to do - this is a great way to strengthen the muscles that support your hips and knees.   Strong lower limb muscles help keep you on your feet longer, thereby preventing falls and the associated mobility decline.

 

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Yamba and Maclean Physiotherapy
 Ph: 02-66458522