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