Free Assessment

It's always a good idea to to know your general health and fitness levels before starting any exercise regimen. We have listed a few very simple exercises which you can do at home and gauge your current level of physical fitness.

THOMAS TEST FOR HIP FLEXORS

Activity : Sit on the edge of your bed, lie back and bring both knees to your chest. Now grab your left knee with both hands and stretch your right leg straight in front, then raise it and slowly start lowering it down towards the floor, please make sure that back of your head and shoulders remain resting on the bed.

Outcome 1 : Your leg drops parallel or even below your hips. Click here

If your leg drops parallel or even below your hips,then you have a good flexibility in your hip flexors and you can do any class.

Outcome 2 : Your leg remains above your hips. Click here

If your leg remains above the hips, while you can still do any class with modifications options (with are provided in every class to suit everyone's need) but we recommend you try Yoga Fit sessions where we focus on hips and shoulders flexibility.


THE CORE STRENGTH TEST

Activity : You will start in the plank exercise position. Stay parallel to the ground with your torso straight and hollow back, resting your weight on your toes and forearms. You should not be sagging or bending.

Outcome 1 : You can hold a good plank position for 60 seconds or more, Click here

If you can hold a good plank position for 60 seconds or more, then you have a strong core and you can choose any class.

Outcome 2 : You struggle to go on for 60 seconds or your lower back starts hurting.
Click here

If you struggle to go on for 60 secondswhile performing this test then while you can still attend any class but we recommend that you should definitely do at least one class of Yogalates to strengthen your core.

PUSH UP TEST

The push up test is a basic test to assess upper body strength and fitness. This simple test helps you compare your own upper body muscular endurance to others of your age and gender and track your fitness program over time. Strength and endurance in the muscles of the upper body, specifically the chest, shoulders, triceps, and core is a good indication of overall fitness. This simple exercise engages muscles throughout the entire body—from head to toe—in order to maintain a rigid position.

Outcome 1 : Can you do more than 7 pushups slowly with perfect form? If yes, then you can attend any of our class and you'll be able to do sun salutations without the need of any props.

Outcome 2 : If you can only do less than 4 push ups, you can still attend any class but our Fundamental Yoga sessions and Yogalates will help you to develop the flexibility and strength in weak muscles.

SIT AND REACH TEST

The Sit and Reach test is the most common way to measure lower back and hamstrings flexibility. Tightness in the lower back and hamstrings is often related to muscle pain, stiffness and lack of flexibility. This test will tell give us a rough idea of your flexibility and we can accordingly recommend you a suitable class.

Activity : Sit on the floor with your legs straight in front of you. Now bring your chest as close as possible to your thighs.

Outcome 1 : You can rest your chest on your thighs and your head on your shins, Click here

If you can rest your chest on your thighs and your head on your shinsthen you are very flexible and can do any class without any props, if you can easily touch toes then you can still do any class with props,

Outcome 2 : Your hands don't reach further then your knees and your back starts to hurt, Click here

If your hands don't reach further then your knees and your back starts to hurtthen while you can still do any class, but we recommend you do yoga fundamentals to develop more flexibility with the use of props.

Shoulder flexibility test to prevent hyperextension of the joint. Hyperextension—the extension of the joint beyond its normal limits—can lead to acute and chronic injury of the rotator cuff muscle group, including supraspinatus, infraspinatus, teres minor, and subscapularis.

Physical Activity Readiness Questionnaire (PARQ)

Please answer Yes or No to the following questions

  1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
  2. Do you feel pain in your chest when you do physical activity?
  3. In the past month, have you had chest pain when you were not doing physical activity?
  4. Do you lose your balance because of dizziness or do you ever lose consciousness?
  1. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
  2. Is your doctor currently prescribing drugs for your blood pressure or heart condition?
  3. Do you know of any other reason why you should not do physical activity?
Submit

If You Answered Yes

If you answered yes to one or more questions, are older than age 40 and have been inactive or are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. You should ask for a medical clearance along with information about specific exercise limitations you may have.

In most cases, you will still be able to do any type of activity you want as long as you adhere to some guidelines.

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If You Answered No

If you answered no to all the PARQ questions, you can be reasonably sure that you can exercise safely and have a low risk of having any medical complications from exercise. It is still important to start slowing and increase gradually. It may also be helpful to have a fitness assessment with a personal trainer or coach in order to determine where to begin.

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Meet your Yoga Guru

Hi
I am Yogi Chauhan
- a professionally qualified Yoga, Fitness and Martial Arts instructor with over 15 years experience of working with people from walks of life.

As a die-hard fitness freak, I live to stay healthy and share my knowledge and experience with everyone who connects with me. Over the years I have worked with hundreds of people at all fitness levels, helping them achieve their health goals. There is a lot more to good health than just physical fitness, we also need to be at peace on the inside. Our classes at Yoga with Yogi have been carefully designed to provide the right balance of physical fitness and spiritual strength. I am fully committed to every student, every class we conduct and nothing makes me happier than setting people up to follow the path to holistic good health in their lives.

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