West Coast Sweat

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The specific inhale and exhale cues in your Bikram class get you to access all the benefits of a posture fully. Using a powerful exhale in the Bikram Sit Up helps to access the core muscles, but it also impacts our heart. Our double exhale as we Sit Up helps to cool down the body with a powerful out-breath. This cleansing breath clears out some of the heat that we've been generating in class and supports both heart and lung health. inhale, fill the lungs with air... exhale twice, empty the lungs with purpose See more

#westcoastsweat #longbeachyoga #marinapacificashoppingcenter #infernohotpilates #hotyogalongbeach #hotpilatessculpt #valentinesdaysale2021 #hotyogalongbeach #shoplocallongbeachca

Shawn has led an active life, playing basketball and doing weightlifting, but he's found amazing benefits - physically and mentally from practicing Bikram yoga. In his experience, coming consistently to class has shown a major change in flexibility and strength and shifted his life overall. Listen to hear the story of how Bikram yoga has impacted him since making practice a regular part of his life.

I get by with a little help from my friends. Today’s class with @isa_nai was just what we needed. @rosakarma and @maggiegrove2017 headed up the cheer and groove community for sure!

February is the month of love, but it's also our anniversary month!! We turn 19 and wow, it's been an incredible 19 years with YOU!! We have some amazing things coming up to serve you better and celebrate this inspiring community that we've created together. More details on that later, but for now, let's start celebrating 19 years of sweating together!... Tell us - what's the biggest change that you've experienced with us?? Drop your comments with a below and show your love for the #WCS community!

Are you part of our online community? Our virtual yoga library is extensive, with so many yoga and pilates classes to choose from, and the best part is that they are all right at your fingertips. You can join the West Coast Sweat community from your device anywhere you want! Here's how:... Go to our website www.westcoastsweat.com. From the top menu, select Virtual Library. New users will have to create an account. *Note that this is a different account than your Mindbody.* Click Register and then choose your user name, enter your name, and create a password. From there, we will get a notification of your request. Give us 24 hours to give you access to the library. After 24 hours, go back onto the website and select Virtual Library. Log in with your username/email and password. And you're in! There are a ton of classes ready for you! Choose from the dropdown menu to select the class type you want and then view the list of classes below. Scroll through to find a class that you'd like to take and press play. We'll see you inside!

Get things moving and let the discomfort go! After the holiday season, sometimes our digestive system needs a little help, and one of our go-to postures for that would have to be Wind Removing pose. This pose aims to remove excess air in the body, and it certainly does that! Listen to Lili's story of how this posture helped out her little one when dealing with some trouble in her digestive system. The truth is, this posture works at any age to ease discomfort and improve digestion.

From your West Coast Sweat family, we wish you a Happy Hanukkah. May the light of this season warm your home and your hearts.

It's time to sweat off all that holiday stress!! The new year brings a new opportunity to commit to yourself and your practice. Boost your immunity... Decrease inflammation Build strength Improve muscle tone Release your stress It doesn't matter where your starting point is; it just matters that you start. Our classes are taught by expert Bikram yoga and Inferno Hot Pilates instructors that love sharing these healing practices with you! Zero intimidation. Zero judgment. Your Bikram yoga community is here. We can't wait to see you on your mat.

Posture Focus Bikram Wind Removing Wind Removing Pose is like a gentle massage for your internal organs that helps with proper digestion. To get into Wind Removing Pose, we start in Savasana. ... From Savasana, bend the right knee toward the chest and interlock all ten fingers over the shin, just below the knee. With the right foot relaxed, pull the knee out-down-and-in toward the right shoulder while avoiding the rib cage to compress the lower abdomen. Keep the elbows close to the body; both shoulders are relaxed, touching the floor. Pull the knee continuously and smoothly toward the right shoulder. Tuck the chin into the chest, keeping the head on the floor. The left calf stays touching the floor, with the foot and toes relaxed. Every vertebra of the spine is completely flat on the floor (or headed in that direction). You should feel a slight pressure in the abdomen and hip joint. Remember to breathe deeply into your belly and hold in this position! Gently lower your right leg to the floor and repeat with the left leg. For part three of Wind Removing Pose, bring both knees into the chest. Bring both legs up and reach for the elbows. If you can't reach the elbows, grasp the forearms. Keep your whole spine relaxed on the floor. Have questions about Wind Removing or want to share how this posture has helped you? Drop us a comment below!!

A few of our favorite things!

Isn’t it so amazing to live in Long Beach? #longbeach #longbeachcalifornia #makinitwork #wcsihp #wcsyoga

Today’s down and dirty quick update! Yes you can feel joy! New class times! Virtual library Sunday Surprise!... Private classes See more

Wishing you a magical 2021!

CHECK IN! Are you following our Turkey to Chrismakkuh Tree Challenge We are having so much fun with the challenge and came up with a few thoughtful journal prompts to get you started on your "Start a Gratitude Journal" square.... Grab your Gratitude Journal prompts here bit.ly/PDF-gratitude-journal It's our gift to you so that you can cultivate a beautiful gratitude practice to create even more positivity and love in your life!

There's nothing better than that moment you step onto your mat. Knowing that you are there just for yourself. Being on your mat is time to unwind from everything else and just let it go. Shake it off, sweat it off, and be present in the moment. Show your body a little love by moving and exploring its greatness. And have a little fun while you're at it!

Known for how they can sculpt some serious abs, Planks also benefit the body and mind in so many other ways. The benefits go way beyond the surface. Strong abs build stability to support the overall functionality of the body. Almost from head to toe, Planks engage and affect the entire body. The upper body (arms, shoulders, wrists) and lower body (legs, ankles, hips) are all engaged in plank to build strength and flexibility. In your next plank, be mindful of your alignment and focus on the sensation in every part of your body. Notice what's engaged and how it feels as you build up strength, stamina, and stability throughout the body.

It’s a great time to step into your vision, create, and make goals, right? We think so! We are having so much fun being creative with all of the great things we want to do to support and build our community * We encourage you to take some time and get creative on what you want to create and bring to pass in this new year!! #create #2021 #longbeach #grow #vision

Are you ready to feel amazing this holiday season? Join the Turkey to Chrismakkuh Tree Challenge! Take at least 12 classes between 11/26 and 12/24. With each class you take, complete a self care square on the challenge board. You will feel amazing and as an added bonus you could win a self care goodie bag valued at $75. Turn in your tracker at the end of the challenge for a chance to win. It's not too late to join! Use this link to sign up https://bit.ly/2KTwMnI

This November, we are focusing on all of the amazing things we have in the world, including yoga and pilates! Each week, we'll be featuring 2 postures that we feel inspire gratitude. Every time you step on your mat, there's an invitation to let go and just be. Let's just be in gratitude with these 2 core postures this week! Every Bikram Yoga class begins with Pranayama, Standing Deep Breathing. This is done so that we have time to connect inward and start to listen to the bod...y and the breath. We cultivate a deeper, richer breath in Pranayama, which is vital to our nervous system and brain. In this posture, there is a perfect opportunity to tune in with gratitude for the breath of life. From gratitude for breath to gratitude for strength. Find gratitude for the strength of our bodies, and notice how incredible they really are. In IHP, Bridges concentrate on building glute strength. As we tune into this area - home to some of the most powerful muscles in the body - we give a little love back to these muscles by keeping them strong and supported. Sometimes even the most powerful things need to be reminded that they are appreciated. Next time you step on your mat, take a moment in each of these postures to give a little gratitude. Gratitude for breath. Gratitude for strength.

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Applied on or off your mat, these 4 reminders can help to get into the flow and lead with your heart. The work that you do on your mat is a reflection of how you approach life things in your life. Are you making things more complicated than needed? Are you putting your dreams on hold? Are you treating yourself and others well? Do you make time to count your blessings? Simplify, work hard, share your love, and be thankful for each experience in life. Then you will find the peace within.

Posture Focus IHP Mountain Climbers Mountain Climbers are great at targeting the core to build strength but they help with shoulder stabilization as well. Here's how:... Bring hands under your shoulders and tuck your toes under to come into high plank. Check-in on the shoulders, bringing them down away from the ears. A slight bend is taken in the elbows. Engage your core and glutes. Drive your right knee forward into the chest. Return your foot back, coming into plank. Repeat on the left side, bringing your knee to chest, then return to plank. Repeat for at least 10 reps on either side. Modification if wrists are sensitive is to come onto the elbows and bring the knees up.

It's week four in our series focusing on how yoga "treats" the body. This week, we're talking about the Nervous System. Yoga and pilates booth boost and soothe the Nervous System, and both of these feelings are beneficial. Here are our 3 favorite postures to support the Nervous System. Full Locust stimulates and strengthens the spinal column, especially in the low back. ... Camel Pose compresses the spine, stimulating the Nervous System. Spine Twisting Pose wrings out the spinal column, allowing circulation to increase. Savasana is the ultimate relaxation pose that brings the heart rate down as well as blood pressure. If you're feeling stressed or overwhelmed, take a few minutes and get on your mat with these postures. By doing both the invigorating and cooling postures together can maximize the overall relaxation in the body. After all, it's all about keeping balance in the body, right?

Teacher Spotlight Debra Meet Debra! Debra has been teaching for 4 years now, starting after her first IHP training in 2017. She followed up her initial training with another in 2018 and then took her Level 2 IHP in 2020. In 2019 Debra also completed her intro to Baptiste yoga. Her training has given her amazing learning opportunities so that she can share her love of the practice with you!... One of the most gratifying parts of teaching for Debra is how it makes her feel. Watching students in class makes the teaching experience so special and rewarding. Debra says, "every moment is a learning experience" when she's teaching. She loves connecting with students and having fun as a community. Thank you for bringing your amazing energy to the WCS community, Debra! We appreciate you!!

May the light of Kwanzaa bring happiness to you. From the West Coast Sweat family, we wish you peace, love, and blessings.

Priorities Every day there are things to be done. Start the day with yoga to fuel the fire to get the things done!

It's the last day of our Turkey to Chrismakkuh Tree challenge, and we must say we are so grateful for all of you that joined in. Today's your last opportunity to take your 12th class of the challenge and finish up your card of joyous tasks. Send us your completed cards by the 28th by email or drop into the studio to get into the draw for 1 of 3 2021 Survival Kits! This community continues to inspire us to do what we do, sharing the healing gift of Bikram yoga with you. We... are honored that you have chosen us as your sweaty yoga and pilates home. As we approach the end of the year, let's all continue to be grateful for the things that we have - both big and small. Express your gratitude to those you love and inspire them to do the same. From the entire team at West Coast Sweat, we THANK YOU. And we look into the next year with a heart full of gratitude. May this holiday season be wondrous and abundant with joy for you and your loved ones.

Did you know we offer up to 5 LIVEstream classes a day? . Plus, hundreds of recorded classes on demand. Get your virtual membership now and join in! Trust us, it’s better than Netflixing and chill. ... https://bit.ly/36jj8CQ #virtual #virtualworkout #longbeach

The Circulatory, or Cardio-Vascular System, is what gets the heart pumping and flowing blood to other parts of the body. Activities like yoga and pilates support the circulatory system in two different ways. When we focus on the breath, especially in a yoga class, we slow down the breath, making the breaths longer and deeper, which increases the oxygen intake in the system. Movement boosts the circulation in the body, allowing it to pump through the entire cardio-vascu...lar system more effectively and efficiently. Muscles, tissues, and organs are kept healthy by yoga and pilates because they receive the proper nutrients and oxygen that are needed. Without these nutrients and adequate levels of oxygen, the body becomes deprived and unwell. With intention, breathe in that beautiful air and exhale all the stagnant air out the next time you step on your mat. Feel how the heart beats in your chest and keeps your circulatory system flowing properly.

We had so much fun at Halloween last year, we just had to re-share it! WCS family, we you for so many reasons! Your commitment to practice. ... Your encouragement of one another. Your big hearts. And of course, your playfulness! See more

Posture Focus IHP Torpedos This full-body movement will have the core, the glutes, and the arms all working together to torpedo some serious strength into the body. Here's how you can blast off at home!... Start at the bottom of the mat with toes turned out. Come into high plank. The shoulders are stacked over the elbows and wrists. Load back, bend your knees, send glutes up high with the core activated. Shoot forward into plank, squeezing the glutes. Want a little more? Take the torpedo up a notch with a pushup at the end! Inhale, lower down with elbows in close for your Tricep pushup. Exhale, push up to full plank position. Alignment tip: turn toes out so that the gluteus medius is activated.

Take time This holiday season, while you're soaking up all the magic of this time of year, remember your yoga mat! It's busy and maybe a bit stressful right now, so taking time for YOU is super important. Hide away from the family and find your sweet little yoga sanctuary. While a dedicated room for yoga is dreamy, having a cozy small space for you to unwind is all you need. ... Keep your home practice simple (and portable!) with our three essentials: Land on an inspiring mat: find one in your favorite color or pattern, so you have a foundation to spark your practice. Personalize from the heart: a small candle, your favorite crystal, or a small photo of a loved one makes your yoga space full of love. Forget the distractions: turn notifications off on your devices, and if you live with others, let them know you're taking some time for yourself. We hope these quick tips help get you through the crazy season and find some magic in your very own yoga sanctuary. Savor the time to focus on your practice, feeling every posture, and finding new spaces for advancement.

Posture Focus Bikram Yoga Tree Tree is such a great posture because it relieves lower back pain, improves balance and posture and increases the flexibility of the ankles, knees and hip joints! In any Original Hot Yoga class it’s important to do the posture properly so you get maximum benefits. Here’s a step-by-step guide to help you get all the benefits of Tree Pose while you’re practicing at home!... Start by balancing on your left leg, and lock your left knee. Bring your right leg up, bend your knee and use your hand to bring the right foot in front of your left upper thigh, bring your foot as high up on your costume as possible. Keep the sole of your right foot facing the ceiling Tighten your glutes, straighten the spine and bring your shoulders back to open the chest. Open the right hip, push your right knee back until both knees are in one line. If your knee is stable where it’s at, bring your hands together in prayer position in front of your chest. Hold for 10 seconds, and release. Repeat on the other side. Prevent the foot from slipping by pushing your hips forward and bringing the right knee back.

Student Spotlight Rick Say hello to Rick! Rick found the studio after a recommendation from a friend. "I heard too many good and unique things about it, so I had to get the curiosity out of my mind. Now I'm hooked!" He feels that the studio, the teachers, and the community are sincere and dedicated. "All of the instructors have their own individual ways of expressing their style with full heart and soul." Each time Rick hits his mat, he's challenged and ends his pra...ctice feeling so fulfilled. Some of Rick's favorite classes to practice are Deep Release Yin & Meditation, Inferno Hot Pilates, and Bikram Hot Plus w/ Music. Since beginning yoga over 2 years ago, Rick has noticed he now has more patience and is more tolerant of what is going on in the world. He now feels that he has the physical stamina to withstand any challenge that he faces. These days, rather than sweating all the things, Rick says, "The only sweat I find worth dripping is when in the Bikram yoga class!" For anyone thinking of trying out WCS and Bikram Hot Yoga, Rick encourages you to try it to understand it. He says that experiencing a class is the only way to learn how healing the practice can be. Thank you for being part of the WCS community, Rick!

Student Spotlight Tanisia Meet Tanisia! This beautiful soul says her favorite part of WCS is the kind-hearted students and teachers. "I love the human and spiritual connection I share with everyone. It is such a beautiful experience practicing with my peeps!"... Tanisia loves so many different classes! In the studio, she frequents Bikram Yoga, Bikram Hot Plus w/ Music, and Inferno Hot Pilates and online she loves Virtual Bikram Yoga, Virtual Inferno Hot Pilates, Virtual IHP Spiked, and Virtual Hatha Salutes. The biggest benefit she's experienced from practicing is that her mat is the place to deal with life's obstacles. She says when she feels like giving up in class, she thinks that what's happening on her mat is a reflection of what's going on in real life. In those times, she takes a deep breath to come back to her authentic self and move forward, ready to take on life one moment at a time. To new students, Tanisia reminds you to practice grace as you work through the challenges of practice. "This will help you on the mat and in the world outside the studio doors!"

Let's face it, 2020 has been the year from hell, but it's also been a year of huge growth. We have learned so many things this year; most of them challenged us in ways we never imagined. As a community, we worked through moving into virtual classes, creating a safer experience in the studio, and we even changed our studio name!! Our studio's name, vision, and mission are a clear indicator of our for this Long Beach community!! From the bottom of our hearts, we appreciate... you so very much. We feel blessed to have gone through this time with you. You have continued to show up and inspire us. Cheers to the new year ahead! May you find all the good things that are happening around all of us! See you on your mat soon!

Challengers, how are we doing? We only have a couple weeks left in the Turkey to Chrismakkuh Tree challenge, and life is getting busier and busier as we approach the holidays. Remember to continue with your practices of self-care: take a yoga class - or three!... get a solid 8 hours sleep eat your veggies Or how about meditation! It's one of our favorite self-care rituals. On your Turkey to Chrismakkuh Tree Challenge card, check off the DO A SILENT MEDITATION square today. Choose a comfy spot in your home, rest. yourself on your meditation cushion or a pillow, and find your meditation pose. Roll the shoulders back and down, allow the hands to rest in your lap, and close down your eyes. Soften your face and let the body relax. Focus in on your breath and let the mind slow. Stay in the moment and as thoughts come up, let them. And then allow them to drift off. Stay present with your breath and watch as your thoughts come and go. In the meditation state, we often find gratitude. Gratitude that we are taking the time for ourselves. Taking time for self-care that is so essential. Keep up the great work, challengers! Remember, you have until Dec 24 to complete your card and 12 classes to be entered to win one of our 2021 Survival Kits!

#shopping #freshgear #enhanceyourpractice #moveswithyou

It's been a year, hasn't it, friends? What's happened this year is nothing any of us could have expected, but we have all done our very best in our situations. I think that deserves a round of applause. And also, a pause. Exhale, friends. ... We've been going a million miles an hour, but there is beauty in the exhale. In fact, the exhale is necessary. The healing practice of Bikram can be a place to find this exhale. Read more about "Waiting to Exhale" on the blog https://westcoastsweat.com/waiting-to-exhale/

Come in and shop! We have so many surprises and fun treats for the special yogi and furry yogi in your life! * Boutique is open Sunday 10-1pm and Wednesday 3-7pm. * Email [email protected] and one our yoga elves can do your shopping for you!

Posture Focus Bikram Savasana Savasana is the pose most of us can't wait for! It's a time to rest while remaining alert and conscious. Here's how to enjoy Savasana at home:... Come to rest on the back with your legs extended long towards the bottom of your mat. Legs are separated comfortably, with the feet falling out naturally. Place your arms beside the body with the palms facing up. Soften the face and allow the eyes to rest. Connect with your breath, lengthening, and deepening the breath to encourage the body and mind to relax completely.

Posture Focus IHP Plank Plank is an arm balancing yoga & IHP pose that tones the abdominal muscles while strengthening the arms and spine. It tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture. Here's how to get into Plank at ho...me: Come to a kneeling position on your mat, and bring your hands out in front. Keep your hands aligned under your shoulders as you extend your legs behind you, coming up onto the toes. Your entire body will be a straight line from the top of your head to your heels. Focus on the full engagement of the core to avoid droopy hips and keep the shoulders strong, not allowing the space between them to collapse. Lower onto your forearms if there are sensitivities in the wrists. Elbows should be under the shoulders, and hands extended out in front. TIP: Keep your hips in line with the rest of the body. Avoid the hips dipping down or popping up too high. Keep your body in one straight line from shoulders to heels.

move beyond The ego tells us to find perfection in the pose, but the work is moving beyond that ego to just BE. Release the need for perfection, and let yourself be present with your practice. The experiences we have in our postures - the opening, the release, the struggle, or the absolute joy - is a reflection of what is happening off of the mat too. Enjoy every sensation of the pose, enjoy every emotion that comes up, and stay in the moment. ... Give up on the notion of perfection, and instead, linger with the practice of every pose.

Happy Thanksgiving! In between cooking or the food coma sign up for our first ever Turkey to the Chrismakkuh Tree Challenge! 12 classes from today to Christmas. Gobble, gobble, Chag Sameach, Ho, Ho, Ho!

Let's finish off 2020 with some love! Turkey to Christmakkuh Tree starts tomorrow! ... From now until Christmas Eve, we challenge you to take 12 classes with us. Each day, choose a square on the Turkey to Christmakkuh Tree challenge card that brings you joy and complete the task. We're spreading the love and joy this holiday season with small challenges like telling people how much you appreciate them to taking time for a morning meditation. Complete your card and the 12 class log, return them to us by email or by dropping them off at the studio by December 28th. Each completed card will be entered into our draw for one of three 2021 Survival Kits. Download your challenge card now so that you have it handy on your phone, and get started on spreading a little joy this holiday season with us! https://bit.ly/WCS-Get-Your-T2CT-Card

These are a few of my favorite things!

Hips, hammies, and heart! Balancing on one foot, in Toe Stand you are challenged to open up, release tightness, and quiet down the mind. Toe Stand's challenge comes in many forms and the results of it are delicious! supple hips... flexible hammies a courageous heart Take your time, place the fingertips on the mat in front as you bend your knees, and lower down the hips to sit on your heel. Bring hands to the side of the body and lengthen the spine while you balance on tented fingertips. When you are ready, lift up your left hand to your heart center, and then bring up the right hand. Don't rush this one. Be mindful of all of the transitions in this posture and relish in it all.

Sign up for the Turkey to Chrismukkah Tree Challenge here: https://bit.ly/3l70wtr Sign up for a free virtual class here: https://bit.ly/3fwQroP

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Wrapping up our monthly focus of gratitude for yoga and pilates ends with two beautiful postures that we are inspired to be thankful for nourishment and health. Pavanamuktasana translates into three Sanskrit words: Pavana, which means air or wind; Mukta, which means release or freedom; and Asana, which means pose. In Bikram, it is called Wind Removing Pose and it certainly gives a release or feeling of freedom in the body. This posture reminds us to be grateful for the nouri...shment we are fortunate to have and which our bodies so beautifully digest for us. nourishment health One of the largest gifts we have is the gift of health. Plank pose inspires us to hold steady in the body and mind, and in this hold we are able to slow down and notice all the greatness that is within us. Plus, planks are one of the best postures to build up core strength which is crucial for a stable, balanced body. A strong core is a foundation for our overall health and wellbeing. Join us this week after class - yes, EVERY class! - where we will be planking for 1 minute. Show your body gratitude with us as we build up our core! Happy Planksgiving!

Retail boutique is open!!

Bikram Yoga is known for it's healing properties and promotion of reducing stress from the body. We love hearing from our students how this amazing practice has changed their lives. "Bikram yoga is beyond yoga. Everyone nowadays is into cleansing, detoxing, de-stressing, and really trying to improve many facets of their life. Bikram Yoga has been accomplishing this for years, and still to this day, cannot be rivaled by any other endeavors. Try Bikram Yoga. Do it for a month. It will change your life." -J.E. Thank you for sharing your experiences, J.E.

Our yoga and pilates gratitude continues with 2 nature-themed postures. From Tree Pose's inspiring freedom to Mountain Climber's courageous movement, we are so grateful for both of these beauties. In Tree Pose, we open up the hips, releasing tension and stress that can be held in this area. As the front side of the hips open in this posture, we ask the hip to relax and find freedom in the openness. While the hips gently open, we grow tall like a tree, rising above all it all.... freedom courage Life can sometimes be a bit like a mountain climb. Obstacles come our way and we dig deep into our strength to find the courage to overcome. Mountain Climbers boost up our power, reminding us of how amazing our bodies really are. In this power, we can rise up the mountain courageously to bust through all of the challenges in front of us. Embrace all the things you are grateful for today. Root down and rise up in gratitude for the freedom within your next Tree Pose. Dig deep and find the courage in your next Mountain Climber.

Posture Focus Bikram Toe Stand Joint health is so important to maintain range of motion and mobility. One of our favorite ways to keep the feet happy and healthy is with Toe Stand. From Tree Pose, anchor your foot into your opposite thigh. Bend the knee of your standing leg as you exhale and squat down.... Inhale in your squat and sitting on the ball of your foot. Your heel is centered under your body to create a stable base. Engage your core muscles to maintain balance here, bringing hands to prayer position or you can rest fingertips on the floor for stability. To release, rise back up on an inhale, coming back into Tree. When you're ready for an additional challenge, close down the eyes and see what effect it has on your balance! Always be careful when getting into and out of the posture, being mindful of your knees and hips.

"Gettin' a 6 pack!" Danni's Friday feels always get us fired up!

Our connection to gratitude for our yoga and pilates practices continues this week with 2 postures we find to spark an appreciation for power and progress. The pulling movement in Standing Separate Leg Stretching Pose brings us deeper into the posture to create a 360 degree stretch. In this stance, we dive into the depths of our power, exploring how you show up when hard things present themselves. Standing strong in this posture will bring you to a place of peace and grace, ...once you settle into your power. power progress With so many variations of back extensions in pilates, there is an abundance of opportunity to find gratitude for the progress made both on and off the mat. It is the strength built on the backside of the body that supports us to propel forward. By taking time in developing up a strong back, we have the tools we need to move forward in our practice and our lives. No matter what obstacles may come, back extensions give us the capability to stand in our power to make progress forward. Each time you step on your mat this week, remind yourself to be grateful for your power and be grateful for your progress. You are more powerful than you think and you've made more progress than you know.

The skeletal system is the framework of the entire body, supporting how the body moves and functions while protecting the internal organs. The adult body has 206 bones, all of them important in our daily lives. Standing postures are super beneficial to the skeletal system, as they apply weight to the joints in a low impact way. A few of our favorite postures that help build strength in the bones:... Tree Pose Eagle Pose Standing Bow Pulling Pose Triangle Pose There are no jostling or jarring movements; it's all movement that doesn't stress the joints. Now just picture what it would look like if all you could see while you're practicing was your bones? It gives a completely new way of thinking of your practice! Connect in with that thinking as you focus on alignment when you hit your mat next.

Lots of elbow love!!! And P.S., you can totally smile with your eyes. #longbeach #longbeachyoga #surrender #acceptance #stilldoinit

If you value efficient moves in your strength-training workouts, mountain climbers are a perfect fit. They are a compound exercise, meaning they work several joints and muscle groups simultaneously. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. The steady running (OR WALKING) motion targets your glutes and leg muscles, including your quadriceps and hamstrings. They are the BEST mo...ve you can do to target, strengthen & tone the lower core Increase mobility Boost cardiovascular Improve coordination and agility See more

No tricks, just serious treats! This year for Halloween, find yourself the treat of yoga - in studio or online. This month, we're highlighting some of yoga's best treats for the systems in our body, and we're kicking it off with the Respiratory System. Restricted and shallow breathing is quite common, especially at times when we are stressed. Taking deep, slow breaths calm the body and mind and support good respiratory health. ... At the beginning of a Bikram class, we start with Pranayama to get things started. Pranayama comes from the Sanskrit words prana (life force) and yama (control). This breath begins the connection with the breath and body, and its powerful movement opens up the lungs, increasing their capacity. Not only is this breath soothing, but its benefits for the respiratory system are BIG, preventing issues like: asthma bronchitis emphysema shortness of breath nervousness Take your time in class to fill and empty the lungs, deepening the breath with each inhale and each exhale. There is no rush to building up this relaxing and amazing posture.

Lili's journey to yoga goes back many years to her college days, but it wasn't until much later that the practice really stuck and inspired her to take teacher training. Growing up in the Inland Empire, accessibility to yoga was and still is quite limited. In light of Hispanic Heritage Month, Lili shares her story of growing up with immigrant parents and how that's impacted how she teaches yoga today.

Beta-carotene supports eye health and healthy skin and also supports the immune system. The spinach and peppers in this smoothie are great sources of beta-carotene, and the addition of ginger adds to its immune-boosting power! In your blender, combine: 1 cup spinach or kale 1/2 cup parsley ... 1-2 inch chunk ginger 1/2 red pepper 1 cup unsweetened non-dairy milk Add ginger depending on your taste preferences. You can also choose unsweetened coconut water or plain water to replace the non-dairy milk.

Karma Spotlight Bridgette Meet Bridgette, one of our lovely Karma Crew! Bridgette helps to maintain and clean the studio and loves being able to contribute to the wellbeing of the studio and the students. Her first class experience, she said, was welcoming but the class "kicked her butt." She says she struggled but wanted to commit to the intro pass so she stuck with it and even found a little competitive streak within her which kept bringing her back. ... Bridgette has seen an impact on her emotional, mental, and physical health, which is priceless. Her goal is to keep this practice part of her life going forward as she'd previously struggled with depression and problems sleeping. Both of these have improved tremendously since committing to her practice. Why does Bridgette love the studio? Well, it's not just one thing: Rosa and Lili, all the instructors the amazing energy of the studio the great variety and quality of classes the fun merchandise the perfect location the great playlists for the musical classes the family aspect/vibe of the community. "It's my safe haven and I tell everyone about it who is willing to listen." Thank you for all the love, Bridgette! We're honored for you to be part of the WCS family!

Reminder: we are here to guide you through postures and through YOUR body today. Each time you step on your mat, it's a chance to explore yourself more. Each of our instructors are here to meet you where you are at and support you through your journey. No two journey's are the same. Honor yours. The [West Coast Sweat] staff are friendly, supportive and detailed when we are guided through our postures. I especially appreciate the comments to take care of our bodies (not to do more than we're able to) with each posture. - V.F.

Get your sweat on, with a beautiful view! We're a group of compassionate yogis, who meet you where you're at (and it's outside sweating on your mat with us on the marina) Relieve stress and anxiety... Grain strength and flexibility Enjoy the warm Cali sunshine Practice in a safe environment Take accountability for your health & fitness Click the link to grab a free virtual yoga class to see how awesome our outdoor classes are, and get your 1st month for only $40! http://bit.ly/WCS-Free-Outdoor-Class

Power up the abs with Heel Crunches. In a C-Spine position, with your abs fully activated in this posture, you're building tremendous core strength which will help with your overall posture and how you carry yourself. Here's how to get started: Start on the back of the body. Bring the right heel rest on top of the left toes. Flex your right foot. Bring your elbows wide, clasping hands behind your head. ... Your stomach comes in tight, activating your core. Inhale, and as you exhale lift the chest off the floor. Inhale, lower down, exhale, lift up. Keep the low back on the floor at all times and flex the right foot.

You don't roll out your mat for one great class, you roll out your mat to dive into the practice of yoga and the creation of a good life. Yoga is much much more than a class, it gives us the opportunity to connect with ourselves and explore our inner beings. Even from home, you can access the powerful teachings and benefits of yoga. We offer our classes virtually because we know that yoga can transform lives and it is an honor to bring this to you. Connection with self and w...ith community is important, as we have all learned, especially this year. If you've joined us online already, thank you. If you haven't given us a try yet, we invite you to see what the West Coast Sweat community is all about. Visit our website for more details, or send us a message. We can't wait to see you on your mat soon.

Sweat with us outside! We're a group of compassionate yogis, who meet you where you're at (and it's outside sweating on your mat with us on the marina) Strengthen your core... Build strength Enjoy the warm Cali sunshine Workout in a safe environment Take accountability for your health & fitness Click the link to grab a free virtual yoga class to see how awesome our outdoor classes are, and get your 1st month for only $40! http://bit.ly/WCS-Free-Outdoor-Class

Alignment Tip One of the greatest benefits of Standing Separate Leg Stretching Head to Knee is the that it helps balance the endocrine system and flushes out the internal organs. To get the full benefit of the posture, attention goes to the movement of head to knee, rather than on having a straight leg. To create a compression of the front side and massage the internal organs, forehead needs to make contact with the knee. ... To begin with, this may seem like a challenge so take a bend in the knee as deeply as you need to. Focus on compressing the throat and the stomach and when you're ready, begin to straighten the leg.

Fall in love with this very special class coming to WCS to celebrate the Fall Equinox: Fall Equinox Release and Renew. Sunday September 20, 6:30pm The lovely Marcella who has been a work trade member of WCS is hosting this beautiful class to release tension and stress from the body and mind. Fall is the perfect time to take a pause and connect with slow breath and movement - plus, Marcella includes an ocean sound bath!... Sounds, divine, doesn't it! Don't miss out on this cleansing and releasing practice. Register soon to join us in studio or online for what will be a very memorable class.

Am I sideways? Oh, we've had some great moments in our online classes! We've experienced sideways cameras, diverse backgrounds, and a whole new aspect to yoga and have loved every moment of it. Keeping connected to the WCS community online is so amazing, we LOVE seeing you!

Craving accountability? We get it! It can be hard to prioritize your fitness at home when you have a to-do list that's a 100 items long! But you know what, it's SO important to take that time for yourself! And having a set class time or place to take your class helps keep that accountability in check! ... Sweat with us and strengthen your core by doing pilates 100's with motivated, like-minded yogis, instead of the 100's of chores! Join us for outdoor yoga and pilates classes on our beautiful marina or join in on the fun from home by tuning into these classes virtually via live-stream! Feel the warmth of the so-cal sun Feel safe being outdoors Take a class with your favourite teachers Enjoy sunset IHP Parties! Click the link and get 1 FREE outdoor Virtual Bikram Yoga class to try out, and activate your 1st month for only $40! http://bit.ly/WCS-Free-Outdoor-Class

Poor posture and low back strain are 2 issues you may encounter if you have a weak core. Building core strength can improve posture and alleviate tight low back muscles by creating a stable structure for your body. We love these movements to build core strength and stability: Half Moon works the obliques to tone and create strength on the side of the core. ... Balancing Stick makes you dig deep to hold one one leg, which becomes easier as you increase core strength. Awkward Pose, although it works the leg muscles a lot, also requires a ton of ab activation. In all movements, keep your focus on activation of the abs and you'll see significant change in your core power.