Strong + Gentle: Beginning Yoga to Cross-Train and Recover
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Strong + Gentle: Beginning Yoga to Cross-Train and Recover

Balance an active lifestyle with restorative yoga and intuitive movement to shorten recovery time and prevent injury
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0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
14 students enrolled
Created by Allie Barnes
Last updated 9/2017
English
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • 11 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Incorporate yoga into their warm ups, cool downs, rest days, or cross-training.
  • Learn how to practice intuitive movement as you become familiar with basic yoga poses and flows.
View Curriculum
Requirements
  • If you feel the need to, I encourage you to consult your doctor or other healthcare profession before beginning an exercise program.
  • Helpful items: a yoga mat, water, comfortable clothing to move in.
  • An awareness of your body (such as areas that are tight before/during/after activity, injuries, limitations, etc.), though you can always develop this as you progress through the course!
Description

This program teaches athletes and other active individuals how to cross train and recover with yoga. Through a series of instructional yoga videos, you'll learn how to incorporate yoga into your existing training plan. My goal is for you to eventually build your own flows intuitively as you become more familiar with these basic yoga practices and how they work with your individual body.

Who is the target audience?
  • Anyone living an active lifestyle who wants to learn how to easily incorporate yoga into their cross-training and recovery.
Compare to Other Yoga Courses
Curriculum For This Course
28 Lectures
01:17:48
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Introduction
6 Lectures 11:03

Hello!! Welcome! So glad that you're here. Welcome to the Strong + Gentle program, which will teach you how to cross-train and recover with yoga, seamlessly incorporating it into your existing workout/training routine. If you're already an experienced yogi, this program may not be for you. But if you want to become more familiar with yoga, I think you'll find some gems in here. :)

Included in this program are a series of short yoga flows. You can use them to warm up, cool down, or use on your rest days. You can put them together in different orders. You can repeat the same one multiple times. You can do full body flows or focus on stretching a particular area. At the end, I have a couple longer practices that show you how you can put a full practice together, and even throw in some strength training moves. I hope this program will teach you how to make yoga work for YOU as an individual, with all of your athletic and personal endeavors.

Part of the Strong + Gentle program is a free podcast available on iTunes and Stitcher, where I have interviewed different athletes and friends of mine about how they incorporate yoga into their lives. You can find the podcast by searching Strong + Gentle. Here are some of my favorite episodes that you may be interested in:

In episode 4, I share about my own journey as an athlete and yoga instructor, and why I decided to start Strong + Gentle. If you want to learn more about me and this project, this episode is for you!

Episode 2 features Sam Monsivais (@picbait), an up and coming ultra-runner who used yoga to recover from an overuse injury at the beginning of his running career. We also talk a lot about injury prevention and hydration.

Episode 5 features Jill Kaufusi (@jillkfitness), a personal trainer and gym owner who shares how she uses yoga in her own life. We also talk a lot about the importance of different types of exercise for a well-rounded exercise routine.

Episode 6 features Chelsey McNeil, a dancer and yoga instructor who shares how she uses yoga and yoga philosophy to help her dance students better connect with their movement.

Last little tidbit here before we get started: If you don’t already track your workouts, I encourage you to do so! You can use a notebook, write it in your calendar, or use an app like Strava (if you’re on Strava, add me!). Track your regular workouts (including duration, distance, reps, weights, etc.) but also perhaps take note of the yoga flows from this program that you incorporate into your routine. As you record your workouts, you’ll be able to see your progress, see how incorporating different yoga flows helps in your progress, and perhaps see where you can improve more, and how.

P.S. Thank thank thank you to Megan Mitchell for filming these beautiful videos! Thank you to Jill Kaufusi for letting us use The Station Fitness Studio in Orem, Utah for filming the practice videos in the rest of this course!

Preview 01:09

Introduction
02:24

As most workout programs advise, and I’ll just say this here too, you should check with your physician before starting any new exercise program. 

But above all else, listen to your own body above anything I say! Practice body awareness—always, but especially if you are recovering from an injury. Don’t go deeper into a stretch if it doesn’t feel good. Modify as needed. Or if you feel like you could go deeper into a pose, try it! But if you feel pain, ease off. You want to play with the boundaries a bit—as is the case with progressing in any physical endeavor—but do not push yourself to the point of pain.

If you have any questions, email me or find me on Instagram (alliebarnesyoga@gmail.com; @alliebarnesactive). Or, attend a yoga class at a local studio or rec center to work with an instructor in person. There is value in practicing in live classes, at home with videos, and just alone, doing your own thing.

Preview 03:16

Injury Prevention
00:43


Most yoga classes start with sun salutations to warm up the body. This is a great basic flow to become familiar with.

Preview 02:03
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Warm Ups
3 Lectures 05:17
Warm Ups
00:10

I usually begin my practice seated, warming up my spine and neck before progressing to deeper stretches. Here are two options to play with. This is a great way to practice intuitive movement, leaning into tightness, and noticing areas to stretch out deeper later.

Preview 01:59

I usually begin my practice seated, warming up my spine and neck before progressing to deeper stretches. Here are two options to play with. This is a great way to practice intuitive movement, leaning into tightness, and noticing areas to stretch out deeper later.

Spine Flexibility 2
03:08
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Full Body Flows
4 Lectures 07:54
Full Body Flows
00:16

I like to get the most out of my practice, so a lot of my flows work different areas of the body one after another. Here are three examples for you to try out. As you become familiar with them, I encourage you to begin creating your own flows—taking what you've learned and combining those things into the most beneficial flow for you in the moment (intuitive movement!)

Preview 02:07

I like to get the most out of my practice, so a lot of my flows work different areas of the body one after another. Here are three examples for you to try out. As you become familiar with them, I encourage you to begin creating your own flows—taking what you've learned and combining those things into the most beneficial flow for you in the moment (intuitive movement!)

Full Body Flow 2
02:18

I like to get the most out of my practice, so a lot of my flows work different areas of the body one after another. Here are three examples for you to try out. As you become familiar with them, I encourage you to begin creating your own flows—taking what you've learned and combining those things into the most beneficial flow for you in the moment (intuitive movement!)

Full Body Flow 3
03:13
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Upper + Lower Body Specific Flows
3 Lectures 09:53
Upper + Lower Body Specific Flows
00:08

If my shoulders or back are particularly tight, I'll take a little extra time on them. These are some of my go-to poses to focus on these areas of the body.

Shoulders + Chest
03:35

If my hips are particularly tight, I'll take a little extra time on them. These are some of my go-to poses to open and stretch the hips.

Hip Openers
06:10
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How To's
5 Lectures 03:34
How To: Backbends
00:18

Backbends! Before you jump into backbends, I suggest warming up the spine (see Section 2: Warm Ups), then following this video to GENTLY open up the back. Make sure you're extending through the whole spine and not just crunching the lower back. (Inhale as you lengthen the spine, and exhale as you gently deepen the backbend). Opening the heart is also a huge part of backbends for me—keep your heart open, and your shoulders away from your ears.

How To: Backbends
00:44

How To: Child's Pose and Downward Facing Dog
00:36

Child's Pose is one of the most basic yoga poses. Whenever you are practicing (at home or in a class), feel free to drop into Child's Pose at any time. It's a lovely restorative pose, and also great to balance out backbends (as you are curving the spine in the opposite direction). 

Huge thank you to Corlan Robinson for demonstrating Child's Pose for us in this video.

How To: Child's Pose
01:03

Downward Facing Dog is another basic yoga pose. It stretches both the shoulders and legs, and I often play around in this pose before and/or after I go for a run. This video shows how to get into this pose and get the most benefit out of it. I like to keep moving around in this pose during my practice just to feel out my body and continue to work out tightness (that's something I believe I learned from Strala yoga by Tara Stiles). 

Huge thank you to Corlan Robinson for demonstrating Downward Facing Dog for us in this video.

How To: Downward Facing Dog
00:53
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Adding In Strength
3 Lectures 04:51
Adding In Strength
00:21

I love adding in core strengthening exercises to my cool downs especially, or just at the end of a strength training session. These are some of my favorites! (Feel free to take more breaks in between. If you can't tell, I was worn out by the end of this video! Haha!)

Note: I'm not a personal trainer—I'm a yoga instructor. There are waaayyy more qualified people to teach you how to do strength training moves. But I enjoy incorporating them into my own workouts, so I'm merely sharing what I know. I'm learning along with you!

Strength: Abdominals
02:45

Mix up your yoga practice by incorporating strength training moves throughout your yoga practice. Here are some examples for upper body + abdominals. You'll find more examples in the combo videos in the next section.

P.S. Watch your form! I admit, I'm not always the best at keeping my core engaged, especially when I'm getting tired. Just be aware of your form as you are practicing, and modify as needed. Examples of modifying (for less or more intensity, depending on what you feel you need) include doing fewer or more reps, adding in weights, dropping to your knees in push ups, etc. Whatever feels right for YOU. Start where you're at and build from there.

Strength: Upper Body + Abdominals
01:45
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Putting It All Together
4 Lectures 35:04
Putting It All Together
00:19

If you've been following along with these videos and incorporating them into your exercise routine, you will likely become familiar enough with the flows and poses to begin practicing without the videos, and combining the poses intuitively to make them most beneficial for you. Here is a short 10-minute practice showing how to combine multiple flows into a fuller yoga practice.

Thank you, Gary Barnes (gtbarnes.com) for the video! Filmed December 2016 in San Diego, California.

Strong + Gentle 10 Minute Combo
10:57

If you've been following along with these videos and incorporating them into your exercise routine, you will likely become familiar enough with the flows and poses to begin practicing without the videos, and combining the poses intuitively to make them most beneficial for you. Here is a short 20-minute practice showing how to combine multiple flows into a fuller yoga practice.

Thank you, Gary Barnes (gtbarnes.com) for the video! Filmed December 2016 in San Diego, California.

Strong + Gentle 20 Minute Combo
22:27

Thank you! + More!
01:20
About the Instructor
Allie Barnes
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14 Students
1 Course
Yoga Instructor

Hi! I’m Allie, a certified yoga instructor, and a recreational runner and hiker. Right now I primarily use yoga to cross train and recover from the latter two activities. All of the activities I practice work together to help me feel good and balanced, physically and emotionally, and I love sharing this with others, both as a friend and also professionally as a yoga instructor.

I believe that yoga offers far more than physical benefits, though. As a yoga instructor, I also bring my educational and professional background in social work and addiction studies, and personal experience with trauma recovery and emotional and physical wellness into my teaching. I have taught yoga for university organizations, church women’s groups, at libraries, event centers, and substance abuse rehabilitation centers. I love teaching, and I love working with so many incredible people as they work toward their own goals in yoga and in life.