Crown Heights Fitness

This Week's Schedule

2012-01-01T17:08:00.001-08:00

LOCATION: 1458 President st. (ground floor entrance) between Kingston & Albany ave.

Personalized Fitness Classes available upon demand. Exercise the way you want, when you want, in the privacy of your own home! Inquire for more details.

For pricing and other information contact: crownheightsfitness@gmail.com / 214. 934. 9331

or click here to register for classes online.

Jewmba!* for Adults is HERE!

2011-11-17T08:56:00.000-08:00

Time: 7:15-8:15pm Tuesdays
Place: 1458 President st.
Price: $12 per class / $100 for 10 class card (expires after 12 weeks)

Click on the link below to Pre-register NOW:
*Jewmba is a "Zumba-style" based dance class using exclusively Jewish music.

Jewmba! Classes have begun!

2011-10-30T07:52:00.000-07:00

When:

5-8 year olds - 4:45-5:45pm (Tues & Thurs)

9-11 year olds - 6:00-7:00pm (Tues & Thurs)

Teens: Mondays 6-7pm

Price: $12/class; $100 for a series of 10 classes.

Location: 1458 President st (b/w Kingston & Albany) - ground floor entrance

PRE-REGISTER HERE:
Option 1: 10 class card

Option 2: Pre-register for 1 class (secure her spot before the class gets filled up!)

DONATION BASED POWER YOGA CLASS!

2011-04-03T07:44:00.000-07:00

DONATION BASED YOGA CLASS
This SUNDAY April 4, 2011.
Time: 2:15-3:45pm
Location: 1640 Carrol st (ground floor entrance)
Pay what you can! No set fee!

This will be an All Levels Yoga class, with a bit of a Power focus - read: challenging/great workout <;-)*

*Bring your own mat if you can.

Is Yoga Kosher? Click here to read more.

2011-03-22T09:18:00.001-07:00

Self Defense Workshop for Women!

2011-03-07T11:24:00.000-08:00

Thursday, April 7 8:30-10:00pm

1640 Carrol Street (ground floor entrance - bet. Schenectady and Utica Ave.)

Learn basic techniques for self defense against strikes, grabs, holds, chokes and more...
Learn how to be aware of your surroundings and protect yourself against any muggers, violent attackers and all other potential harm

Strengthen your body, mind and spirit

Boost self esteem, build confidence, find your inner strength and courage

Get a great workout to keep you fit, benefit your heart and optimize your health

Basic and advanced breathing exercises to help you stay calm, reduce stress and maximize benefit of your daily activities

Taught by Mordechai Genut, MS, L.Ac.

Free Fitness Classes!!

2011-03-01T12:15:00.001-08:00

I'm very excited to announce the new Crown Heights Fitness Rewards Program!

Starting today, for every new person you bring to a class, you will earn a CHF Point. As you build up points, you can choose to redeem them at any level or save them for even greater rewards.

CHF Points translate into Rewards as follows:

5 Points= 1 free class (for you or a friend)

10 Points= 3 free classes

15 Points= 4 free classes

20 Points= 6 free classes or a free Yoga Mat or Yoga Pants!!

*More rewards may be added in the future!

**CHF Points have no cash value

NEW Wed Morning Pilates Class!

2010-11-21T11:33:00.000-08:00

Work out everyday (almost), morning & night with the MONTHLY PASS! You'll be paying less than $5 per class!!

2010-11-08T10:28:00.000-08:00

To order your Monthly Pass, click here

NOVEMBER SPECIAL - Bring a friend and get 1/2 off!!

2010-11-01T09:16:00.000-07:00

Bring a friend who has never been to a class, and get a coupon for 1/2 off your next class!

*Coupon expires after 3 months of receipt

NOVEMBER 2010 SCHEDULE

2010-11-01T08:00:00.000-07:00

*Karate classes are open to men/boys only

LOCATION: 1640 Carrol st. (ground floor - between Schenectedy & Utica)

(except Morning Full Body Toning which is at 1349 President st)

Fees for classes:

Yoga & Pilates

$18 per class
$60 for 4 classes (expires after 6 weeks)
$110 for 8 classes (expires after 10 weeks)

Zumba
$13 per class

$100 for 10 classes

Karate

Inquire for details.

$100 for unlimited monthly pass (does not include Karate)

Fees for classes:

Yoga & Pilates

$18 per class
$60 for 4 classes (expires after 6 weeks)
$110 for 8 classes (expires after 10 weeks)

Zumba
$13 per class

$100 for 10 classes

Karate

Inquire for details.

$100 for unlimited monthly pass (does not include Karate)

NEW STUDENT SPECIAL - $5 FOR FIRST CLASS!! - EXIPIRED!!

2010-10-17T17:40:00.000-07:00

Thinking about checking out a class with Crown Heights Yoga & Fitness but haven't had a chance yet?

From now until the end of October, Crown Heights Yoga and Fitness is offering the unbeatable price of $5(!!!) for the first class to first time students*

So, what are you waiting for?

*This offer includes all classes except for Karate
**Current or past students can still benefit from this offer by trying out a different type of class than what they usually attend.

OCTOBER SPECIAL PRE-REGISTER ONLINE & SAVE $$$

2010-10-03T09:01:00.000-07:00

SPECIAL DISCOUNTED PRICES - ONLINE ONLY!

DANCING INTO SHAVUOS II

2010-05-14T07:57:00.001-07:00

The Mind-Body Connection

2010-05-13T04:57:00.000-07:00

Check out the slideshow from my presentation last night at the J-WHO event here in Crown Heights.
The topic was Fitness and Emotional Health. I may post audio soon. Enjoy!

CREATIVE MOVEMENT WORKSHOP THIS TUESDAY!!!

2010-05-07T10:14:00.001-07:00

CREATIVE MOVEMENT WORKSHOP WITH YOCHEVED POLANSKY - This Tuesday 7pm

2010-05-06T22:43:00.000-07:00

Yocheved Polansky, director of Creative Learning Institute of Dance has been Choreographing and Dancing for the past 20 years. Yocheved is the producer of :"Blessings" a dance concert of inspirational contemporary lyrical, hip hop and theatrical performance, and is a founding member of ATARA, Association of Torah and the Arts for Religious Artists.

Yocheved fuses her training in modern, jazz, ballroom, and contemporary ballet into a fusion style that reaches the dancer in each one of us....the art of dance is a cli, a vessel to reach beyond the movement and transform the moment within us and beyond.

ABOUT THE WORKSHOP:
A dance class that moves the mind body and spirit.....Preparing for Shavuos, class will begin with flowing stretches that integrate concepts of the body's energy centers (relating to the Sefirot), followed by dances that fuse fun and energetic movement with meaning.

Date: Tuesday May 11, 2010.
Time: 7-8pm
Location: 779 East NY Ave.
Price: $10 Pre-registration; $15 at the door
To Pre-register, click here.

Latest Schedule

2010-04-09T10:32:00.000-07:00

*Mimulo = 334 Albany Ave.
**Rubashkin’s Residence = 1349 President st.

Hip Hop is Back!

2010-02-20T18:30:00.000-08:00

Hip Hop Classes are scheduled to start again March 3rd and are to take place every Wednesdays 8-9pm at Beis Levi Yitzchok (BLY).

Pre-register here now, and take advantage of the Early Bird Special (running through Feb 27th):

Secure your Spot for Bellydancing

2010-02-14T08:40:00.001-08:00

Bellydancing is IY"H starting next week - 6-7pm February 21st!
Secure your spot at this class by pre-registering here:

Is Yoga Kosher? Click to read more

2010-01-05T08:26:00.001-08:00

Breathe & Stay Warm this Winter!

2010-01-05T08:20:00.000-08:00

I hope you are staying relatively warm in this cooooold weather!

I wanted to share a link with you that demonstrates a great breathing technique that can be used to increase body heat and circulation and thus help stay warm during this season. I actually tried this out recently while at a friend's chuppa the other day when it was quite freezing out, and it did help somewhat!

To learn how to do this breathing technique, click here.

A Chanuka Gift for You

2009-12-06T19:00:00.000-08:00

Claim your special Chanuka gift:

Get 1 Free Yoga Pass for you or a friend when you attend a class

THIS WEEK ONLY

2009-11-23T22:04:00.000-08:00

QUICK ENERGY FIX - 5 EASY POSES

2009-11-15T17:33:00.000-08:00

Click below to see bigger image:

2009-10-05T12:58:00.000-07:00

SPECIAL FROM NOW UNTIL TISHREI PRE-REGISTER and SAVE

2009-09-06T23:19:00.000-07:00

Crown Heights Yoga is pleased to announce that from now until Tishrei, we are offering special online only discounted prices for pre-registration. To take advantage of this offer, simply select your preferences and follow the below link.

*Please note that by pre-registering for 5 or 10 consecutive classes, you are committing to coming to a minimum of 1 class per week, however if for whatever reason you are unable to attend on any given week, simply call, txt, email or facebook me ahead of time and I will carry your class over to the following week. Let me know if you need clarification on this or have any other questions.

Pictures from Laughter Yoga

2009-03-20T06:38:00.000-07:00

Last week's Laughter Workshop was a big hit! Enjoy the pictures below and come Laugh with us this Sunday at our Pre-Pesach Laughter Workshop!More pictures coming soon!

LAUGHTER YOGA WORKSHOP THIS SUNDAY

2009-03-12T19:55:00.000-07:00

Don't miss this exclusive event!

Come Play, Laugh and Learn what its all about with Laughter Yoga Instructor Alona Jasik visiting from Berkley, California!

1 hour class followed by light refreshments

Location: Beis Levi Yitzchok Shul - email me for address

$10 if you pre-register by: 1 - "attending" the event on Facebook or
2 - emailing crownheightsyoga@gmail.com

$12 at the door
---
Lets Laugh Together!! Permission to Play!

Laughter Yoga is the combination of stretching, breathing exercises, and laughing for no reason! Laughter Yoga was started by Dr. Kataria in Mumbai India. Laughter is the best medicines. You're invited to come join us in a session of being comfortable in your body and laughing!

The benefits of laughing include reduced anxiety, improved sleep, digestion, lowered blood pressure,and more joy!

One minute of hearty laughter has the cardiac benefits of 9 minutes of working out on the rowing machine.

The class will include breathwork for cardiac health
group laughter yoga exercises, and relaxation

wear comfortable clothes to move in, and bring a water bottle.
-----

Alona Jasik is a Certified Laughter Yoga Leader, and Certified Breema Practitioner. She studied Theatre Arts at the University of California, Santa Cruz. After college.she traveled to Israel in search of how to live a meaningful life. She has studied at Shea'rim College for Womens Studies, Nive Yerushalyim, as well as Machon Chana. In Israel she started to study Breema, a type of gentle touch that is done on a rug or mat; using the principle of body comfortable. She has been living in Berkeley, California, and is checking out the possibilities of moving back to Crown Heights. Purim is one of her favorite holidays, and wants to share the joy every day! She is looking forward to laughing with you!

--

Response to Face Yoga Post

2009-03-11T19:24:00.000-07:00

I've been getting some great feedback about my last post on Face Yoga, including a blog posting and limerick written by my aunt. Check it here.

Yoga facial toning - for real!

2009-01-31T20:19:00.000-08:00

These excercises may look silly but I dare ya'll to try. They say if you do some of these consistantly for 4-6 weeks you will definately see results! Take that botox nation. For more info, go to yogafacialtoning.com

Not Yoga exactly but this is just too cool to pass up....

2009-01-20T06:34:00.000-08:00

My friend posted this on Facebook and I thought it was really interesting.

An authentically Jewish martial arts fighting technique. This guy has been practicing since he was 3 and says this system has been passed down in his family for generations. His uncles served as bodyguards to the first king of Jordan (King Abdallah). He has worked with law enforcement officials in Israel and chul, and is endorsed by the Bialer Rebbe and R' Itzchak Kaduri amongst others!

I have heard of an ancient Jewish breathing/stretching yoga-esque technique that some have rediscovered and will maybe do a post on that at some point.

Check out his website as well Abir Warrior Arts.

Enjoy!!

Birthing, Knives and Deep Tissue Massage

2008-12-26T04:39:00.000-08:00

As some of you may know, amongst my array of various occupations, I sometimes work as a doula - a labor coach. I think that Yoga and birthing have so many things in common and there is so much to be learned about one from experiencing the other.

I have a habit of reading a little bit of anatomy as related to Yoga and something about birthing in the evening before going to sleep.

Last night, I read about something which is called the "Clasp Knife Reflex", which is the reflex involved in causing muscles to relax by applying pressure to them, either through muscular tension or manual stimulation. I also read about water - specifically a bath - as an effective form of pain relief during labor. Interestingly, there seems to be a similar mechanism at play in both.

To understand the Clasp Knife Reflex, think of trying to close a pocket knife (hence the name of this reflex!) by applying pressure to it. The knife resists closure up until a certain point, and then suddenly snaps back into place. When a person loses an arm wrestling match this reflex is what causes the arm to drop down and relax suddenly after so much pressure being applied.
This reflex explains why deep tissue massage can have such a relaxing effect on the body even days later.

Activating the Clasp Knife Reflex happens very often in Yoga and can be very effective in increasing one's flexibility and releasing muscular tension. One example is demonstrated in a variation on a Forward Bend, which you can try yourself. This is a great pose to do first thing in the morning as the muscles can get very stiff as we sleep during the night and this is a wonderful way to open up the whole body and alert the mind to increase your energy during the day.

1 - Come into a forward bend with your knees straight

2 - Let your arms hang loosely and notice if your hands reach the floor and to what degree (i.e. can you get your whole palm on the floor or just the fingertips?). If your hands don't reach the floor, just notice the distance between your hands and the floor. (Don't worry - once upon a time my hands were up up and away from the floor as well!)

3 - Bend your knees just enough so that you can rest your torso on your thighs.

4 - Wrap your arms around the back of your thighs clasping your elbows or forearms to lock them in place

5 - Take a long inhale and look up, increasing the bend in the knees slightly

6 - Exhale and look down, and try to straighten your knees as much as you can, while keeping your arms in place.

7 - Hold this position for a good 30 seconds, moving against the tension and perhaps the desire to either bend the knees or release the arms. - This is what we call an "Isometric Pull".

8 - Release your arms and see how much further down you can fold into that original Forward Bend.

Pretty cool, no?

Although I have not seen the term "Clasp Knife Reflex" written in reference to labor, we can see a similar idea of how applying pressure can actually relieve pain and internal tension, in the use of water, specifically bathing, as a form of pain relief during contractions.

Dr. Michel Odent, MD (as quoted in the book The Birth Partner by Penny Simkin) explains some of the physiology behind why so many women find taking a bath at certain points during labor to be so effective at relieving pain.

"....The warmth and buoyancy of the water brings about relaxation and relief of pain. This lowers the production of stress hormones (such as a adrenalin) which are known to work against oxytocin and to slow contractions.... The weight of the water (hydrostatic pressure) against the woman's tissues presses fluid from her arms, legs and skin into her circulation, which markedly increases her blood volume, especially in her chest and heart..." (118-119)

It is interesting that he mentions adrenalin, a hormone which is produced during high impact aerobic exercise as well. There are certainly many benefits to adrenalin, however it must be kept in mind that adrenalin can increase stress and tension in the body, and can actually be counterproductive if there is too much. As mentioned above, in childbirth, adrenalin can actually slow contractions! This is perhaps one reason why so many athletes are increasingly dong Yoga these days, which can be such a great antidote to the physical stress placed on the body in so many other sports. Additionally, it has been reported, that a regular Yoga practice can actually increase athletic performance.

Keep in mind, Dr. Odent is very specific in terms of his promotion of the use of bathing during labor and recommends the following guidelines.

The mother should not get into the bath too early as this will not bring benefit and may even be counterproductive. His recommendation is that the cervix should be at least 5 cm dilated, at which point the bath may help her progress in opening up further as well. One exception to this rule is if a woman is experiencing a very long, uncomfortable pre- or early labor, in which case a long bath can be helpful in stopping her contractions so the mother can rest up.

The mother should not stay in the bath for a prolonged period of time - he says 1.5 hours is the max. More than this, and the effect will wear off, and/or the contractions may slow or stop entirely.

The temperature is important. Room temperature (98.6 deg F/37 deg Celsius) is ideal. If the water is too warm, this may G-d forbid cause the baby to develop a fever, which can be a serious issue.

Just to link this last point to the above Clasp Knife Reflex as applied to Yoga.... Putting pressure on a muscle... is it good or bad? It all depends on the amount. Every body is different, and while isometric resistance can certainly be an effective way to release muscular tension and increase flexibility, make sure not to push yourself too far! A skilled masseuse will know just how much pressure is enough, but not too much, to get at those really deep knots, without hurting their client.

What do the doctors have to say?

2008-12-15T06:44:00.000-08:00

Yoga only made its debut in the Western world during this past century, however for thousands of years, people all across the globe have been enjoying Yoga's many benefits.

The claims of Yoga's health benefits sound almost too good to be true, ranging from stress-reduction, to weight management to prevention of osteoporosis....

What does western medicine have to say?

What do you have to say? What has yoga done for you?

Never tried it before? Come check out a class!!!

A Pose all Women should Know

2008-12-08T16:51:00.000-08:00

Child's Pose. Oooh there is sooo much to say about this one, but I will try to keep it simple.

Just as a side note, if given the freedom to move about as they please, many women in labor will naturally revert to variations of this pose during contractions. This position has also proven to be extremely relieving for menstural cramps, especially if someone simultaneously presses (or for the bold - sits!) down on your lower back.

In Yoga classes, Child's Pose is the carrot at the end of the stick. Students love this pose, and a good Yoga teacher knows just when and how to dangle it. I often start my classes with it, as I think that it is a great way to transition from the "outside" to turning inwards, and slowing down the breath etc....

So enough background, lets get straight into it.

There are many variations on how to do and get into this pose - the following is just my personal preference:

Start off in "table-top" position. That means getting on all-fours, with your arms straight and your fingers facing forward. Your toes should be pointing downwards (i.e. your toenails should be touching the floor/mat)

To begin, check that your torso is parallel to the floor, that your knees are on the floor, directly underneath your hips and that your hands are directly underneath your shoulders.

Open your knees wide apart (as wide as the width of your mat if you are using one) and bring your big toes together.

Deepen the bend in your knees and press the back of your thighs down and back until your tailbone rests on your ankles and your torso and chest rests between your knees.

Take a deep breath in and out of the nose. On the exhale, sink deeper into the backs of your ankles and feel your sacrum (that is the very lowest point on the spine) broadening accross the back of your pelvis.

Rest your forhead on the floor/mat and extend your arms out in front of you. Allow your breath to get deeper and slower, and become conscious of how your stomach rises and falls pressing against the inner thighs as you breathe.

Think happy, warm, rejuvenating thoughts and stay there for as long as you like!

Enjoy!!

Is Yoga a Religion?

2008-12-04T07:25:00.000-08:00

Are there any halachic concerns one should know about in practicing Yoga?

It seems that some Muslims in Malaysia have the same question. See here:

Indonesian Muslims Told to Hold off on Yoga

Of course, in this case, it seems that the issue cannot only be considered from a religious standpoint, but a political one as well. It will be interesting to see how this unfolds.

I would like to post some thoughts and opinions as per the Jewish view on practicing Yoga, but would like to hear your thoughts first.

Are you a religious Jew? Do you practice Yoga? Do you have any concerns about halachic issues involved in practicing Yoga? All of the above?

Post your thoughts, and lets explore.

Welcome!!

2008-12-04T07:23:00.000-08:00

Welcome to my blog. I hope to post all kinds of interesting articles and facts about yoga, including its proven health benefits, posture tutorials and other information.