FITNESS RECOMMENDATIONS from Elena's Barre
FITNESS SAFETY & PRECAUTIONS
If you are up for a little cardio with me, join me at 7:15am PST (Pacific Time) on Tuesdays for (Ultra) Express Barre Workouts. We tone the whole body in this class targeting specific body parts:
Upper Body ( shoulders, arms, biceps, triceps, etc. )
Lower Body ( hips, glutes, legs )
Core (abdominals and back muscles)
This class is from the LIVE Barre/Cardio/Belly Dance Program at Elena's Barre. This specific class is good for strengthening your abdominal muscles and improving your overall posture and balance. It's suitable for special populations: elderly and people with injuries or those who are recovering from a surgery and are in a rehabilitation process and are in need of a gentle physical therapy. PLEASE make sure you have a doctor's approval BEFORE participating in any fitness activities and listen to your body at all times.
We usually alternate between various tools here: light hand weights, resistance bands, stable chair (barre). Please use yoga blocks for your convenience and we sometimes use a yoga strap for stretches. ;-) Make sure you modify and/or challenge yourself based on your desires and capabilities. Take water breaks, listen to your body and just have FUN!
BARRE FOR SPECIAL POPULATIONS - STRETCH & TONE PROGRAM
Stretch & Tone program is a lower intensity slower pace program that can really benefit the elderly people, people with injuries and those individuals who are slightly out of shape and have not exercised in a while. These are slower pace classes. They are a great alternative to a typical Barre class where we focus on (re)gaining overall strength, mobility and flexibility by strengthening the muscles and gaining muscular endurance and energy. There are more modifications in this class for people who have certain health conditions:
Neuromuscular diseases: Multiple Sclerosis, Parkinson's Disease, Stroke,
Vertigo/Balance Disorders: Epilepsy
Cancer: Breast Cancer, Hematologic
Musculoskeletal Issues: Arthritis, Osteoporosis, Amputations, Joint Replacements, Sprains, Strains, Tears, Breaks, Neck & Back Issues, Spine & back Issues/Injuries, Carpal Tunnel
Immunological: Fibromyalgia, Chronic Fatigue Syndrome
Cardiovascular: Heart Disease
Metabolic: Obesity, Diabetes
Children & Adolescents
One-on-one in-person or Virtual classes are highly recommended if you have any or a combination of the listed above conditions. Please reach out to your doctor prior to the first fitness class. Your medical history and doctor's written clearance are required to start or proceed with the workouts. Your doctor should also let you know what forms of exercises and what exercises you can practice safely and which ones should be avoided. Please mention all the details in the Liability Waiver.
Keep in mind that Barre for Beginners on EB YouTube channel are slower paced workouts, but because they are in a LIVE format, they might not work for you, because they may not provide the relevant modifications based on your specific needs and physical capabilities. LIVE classes are generally for people without health issues.
PRE-NATAL YOGA/PILATES/MEDITATION/PRANAYAMA/BELLY DANCE POGRAM for NEWBIES & SPECIAL POPULATIONS: ELDERLY PEOPLE & PREGNANT WOMEN
SPECIAL POPULATIONS Classes are a great option for those who have not exercised for a long time, those who are regaining strength after surgery (if they have a free pass from their doctors), for elderly people and for pregnant women. These classes are very gentle and they are tailored to your specific needs and desires. It is important to keep exercising throughout your entire life. Osteoporosis - weakening and less of bone density is real and it is especially developing in older people. From the anatomical standpoint, our bones constantly need a muscular load in order to maintain the density... So, you do not have to do all the CRAZY poses, BUT please try to be regular with your fitness regime and exercise at least 3-5 times a week. you can alternate: one day to a strengthening class, the other day do gentle stretches and Yin Yoga class.
Pregnancy is a very special state of a female body and mind. It is essential to maintain good health and wellbeing throughout this tricky period. As a female body transforms to fit the baby, maintaining a healthy fitness regime and the strength level can help a woman not just with the child bearing and labor process, but also with the postpartum and recovery. Our muscles have memory and if you keep them slightly toned throughout your pregnancy you will have an easier time to get back in shape after giving birth. Remember to always consult your obstetrician to make sure everything runs smoothly and you can do gentle exercises during this period. One-on-one classes or classes with personalized approach are totally worth every penny because you get constant supervision by your instructor with the appropriate modifications based on your anatomy and body specifics. Always observe yourself, be mindful with what you do, keep breathing at all times and stop any activity if you experience severe pain or discomfort. Reach out to your doctor immediately.
Elena's Barre offers a very-well balanced one-on-one virtual fusion of workouts that we can alternate with based on your desires and based on your physical capabilities. We sometimes use tools and often times we do not use any tools at all. Depending on how you feel, classes are run with restorative and relaxing music. Sign up on Patreon or through this website to attend these personalized virtual classes. Look forward to seeing you in EB classes
TOP 10 CONTRAINDICATIONS
Check these top contraindications for pregnant women. Keep your fitness activity safe and listen to your body at all times. Adjust the poses to your needs and your physical capabilities. Stay hydrated, keep breathing at all times. Check this video for more details...
AVOID THESE POSES when PREGNANT!
Pregnancy alters your practice even if you are used to exercising a lot. You might notice that the energy level is not the same. The hormonal shift and mood swings don't let you forget about your current interesting state. :-) So, here are a few poses to avoid while you are pregnant. Please invest into gentle PRE-NATAL Yoga/Pilates/Belly Dance classes instead with the constant supervision of your instructor.
ONLINE GENTLE YOGA CLASS
Check this very gentle Yoga class with nice stretches and with modifications for pregnant women and other special populations. You do not need to use any tools for this class unless you'd like to use the Yoga blocks for your convenience. No classes are the same, so sign up for similar classes and get access to a large library of classes HERE or on PATREON.
ONLINE BARRE/BELLY DANCE/PILATES
This is a very gentle Barre/Belly Dance/Pilates fusion for special populations and for pregnant women. It is a strengthening class. We are working on building and maintaining more strength & flexibility. For this class we use a long resistance band (use light hand weights instead if it's too much), Yoga blocks for your convenience, a foam roller for stretching and challenging our balance (remember, you can always touch a chair, a wall or a kitchen counter table top for more balance). Adjust this practice to your needs. Each class is different and is tailored your specific needs, capabilities and fitness goals.
Welcome to Elena's Barre YOGA CLASSES. Elena's Barre offers multiple Yoga styles to to add more variety to your fitness regime. Join for Live Yoga classes on Mondays, Wednesdays and Fridays at 7:15 am PST (Pacific Time). Get access to the big library of workouts and upcoming LIVE classes on Patreon.
At Elena's Barre you find the following YOGA classes of various styles and length:
HATHA YOGA is a gentle slower pace practice that can be practiced by anyone. We work in progression, starting slowly with small movements and expand on that. There is a small cardio component when we do Sun Salutations (Surya Namaskar). Modify and challenge yourself based on your desires and physical capabilities.
CHAIR YOGA is amazing for starters and elderly to build more body-mind connection and to (re-) gain some strength and flexibility. It's a slower pace style of Yoga. It's also wonderful for those who want to add some variety to their practice and feel their muscles and ligaments on a different level. ASHTANGA YOGA and
ASHTANGA-VINYASA YOGA are faster pace, involving control of breath with each movement. We practice Primary Series of Ashtanga with Sun Salutations (they are slightly different from Hatha Yoga ;-)). It's recommended for those who are already familiar with Yoga and those who want to engage their cardio and purify their body and mind. Ashtanga Yoga can be practiced daily except for Sundays.
YIN & YANG YOGA is a combination of both: connective tissue relaxing and meditative stretches and gentle activation of the muscles. It's great for those who are struggling with holding poses in stillness for too long (Yin Yoga).
YIN YOGA is a very restorative kind of Yoga that helps to relax and renew. Here we usually hold the poses in stillness for a few minutes.
YOGA NIDRA is a special form of guided meditation, where we work on our consciousness, concentration and relaxation.
KUNDALINI YOGA and KUNDALINI KRIYA is great for working on energies. Usually Eamma from EB Teachers' Community teaches this class. Find the Yoga style that works best for you. Remember, you can mix and match these Yoga styles to add more variety to your fitness routine. ;-)
Please read the disclaimer in the description box before each class. You are practicing all of the activities at Elena's Barre at your own risk and discretion. Elena's Barre members will not be liable for any injury or harm or lack of the results you may experience as a result of our fitness activities. Thank you for your understanding.
"Yoga is a journey of the self, through the self, to the self" - Bhagavad Gita
Chair Yoga is a great alternative to regular Yoga classes. We use a stable dining chair for this practice and the length of the classes varies. To challenge your balance and stability muscles you can always try this style of Yoga on a Yoga on a stability ball. Remember to breathe at all times and adjust this practice to your needs and to your physical capabilities.
Pilates is a great form of exercise to (re)build overall strength, stability, mobility and flexibility. It's based on the 8 principles of Joseph Pilates: Relaxation, Concentration, Alignment, Breathing, Coordination, Precision, Fluidity and Stamina. Pilates is definitely a body-mind connection form of exercise because it teaches exercises as a flow of movements, not as separate bits of movement. Regular Pilates practice will improve your posture, spinal and pelvic alignment, it will strengthen all of your abdominal muscles ( TVA, internal, external obliques, Rectus Abdominis, pelvic floor muscles). Pilates is recommended for post partum women to (re)gain prior strength of the overstretched abdominal muscles. Practicing Pilates regularly can help alleviate lower back pain, headaches, neck and back issues, knee issues due to poor posture and alignment, and it can aid digestion. Pilates is also safe to practice at any point in your life if you do not have any severe health issues preventing you from exercising. You can always modify and adjust this practice to your needs and to your physical capabilities. A written doctor's clearance and your medical history are required to safely practice Pilates in a mini-group or on an individual basis if you underwent a surgery, are in rehabilitation period and need a gentle physical therapy.
BELLY DANCE DRILLS
In Belly dance Drills we work on some typical Belly Dance movements: Undulations, isolations, Hip Lifts, Hip Drops, Micros, Shimmies, etc. This class begins with a gentle warm up, then we focus on the movements and we finish the class with deep stretch. Belly Dance Drills at Elena's Barre typically lasts for about 20 minutes. We do not do any intense physical work, maybe some arm work from holding the port de bra (carriage of the arms) in the 2nd position, playing around with the arms. We might get into the glutes and hips a little bit, but it's not a full body workout as Barre/yoga or Pilates where we target the entire body. Here we mostly focus on body-mind connection targeting our abdominal muscles, pelvic floor muscles and hips. Please read the disclaimer before you start each class just in case. Adjust this practice to your needs and try to have some FUN with it. ;-)
BALL FIT Balance Fitness Training - BRAND NEW FORMAT at Elena's Barre!
Did you know that our well-being depends on how well we can stand on both feet?
When we work on our Balance we engage all the muscles from head to toes. With age you notice that people tend to lose their balance. They become more prone to falling down and injuries. This small daily routine will help you to regain your strength and control over your body and mind. I won't lie to you: it's quite challenging to stand on both feet on an unstable surface and try to do small movements. BUT, it's VERY EFFECTIVE and a LOT of FUN!!! All your efforts will be compensated with better stability, strength and more balanced body. Also, our body and mind are very connected. Once you develop stability in your physical body, your mind will catch up and you will notice that you become more tranquil, happy and well-balanced... I am looking forward to seeing you in these classes. The space is limited for quality and safety reasons. So, do not miss the opportunity to take care of your body and mind! ;-)
RESTORATIVE FOAM ROLLER CLASSES
Regardless of the fitness activity you practice it is essential for overall wellbeing to do a restorative class at least once a week. This class will help you to restore tight and sore muscles after hard work, recover and release lactic acid and toxins out of the body. Remember to stay hydrated throughout the day when you do foam roller stretches. Consult your doctor before doing drainage self-massage and a foam roller class. You practice all of the classes and programs at Elena's Barre at your own risk and discretion. Be mindful with your body and avoid harsh pain, back off immediately when you experience pain and severe discomfort. We use the foam roller for rolling and massaging the tight spots. This class can also help you improve your overall flexibility and performance in other fitness activities. Do it at least once a week and you should notice the difference.
YouTube LIVE STREAM Workouts + ELENA'S BARRE TEACHERS' COMMUNITY ( LIVE & Pre-Recorded )
All of the regular workouts are run on YouTube Live Stream. Sign up to get access to a large library of workouts and regular classes to stay on track with your fitness routine. All classes begin at 7:15 am PST (Pacific Time). If you sign up, you get access to the classes and can attend them at your own time. Try to be consistent. I am running different forms of exercise to cross train, because it is the best way to get the best fitness results. All of the classes at Elena's Barre are Low Impact Full Body Workouts that are safe workouts that will not put unecessary stress on your joints and you can modify, adjust these classes to your needs and to your physical capabilities and practice them at any state of your life.
IMPORTANT MESSAGE READ BELOW
Please consult your physician if you just went through a serious surgery or if you have a severe medical condition. If you have specific health concerns always consult your doctor before participating in any physical activity or before changing your diet. Please let me know if you have any injuries prior to taking your first class. If you notice any changes in your body before, during or after the class please let me know as well. You are performing all of the classes at your own risk and discretion. Elena's Barre will not be liable for any possible risks and injuries you may experience due to any activity (barre, yoga, pilates, belly dance and/or meditation).
Please read carefully and acknowledge the terms in the disclaimer and waiver liability form.
Barre/Yoga/Pilates/Tone&Stretch/Meditation Classes Liability Waiver
Please read carefully and fill out the Release and Waiver Form (Prior to your FIRST virtual or in-person class) Note: You MUST be 18 years or older to participate in the barre/yoga/pilates/tone&stretch/meditation classes. If you are under 18, you must be directly supervised by an adult older than 18 years old. That adult will also need to complete the waiver.
This agreement is between Elena, a certified Barre Instructor, a certified Yoga and Meditation teacher, Elena's Barre Low Impact Full Body Workouts EllipticBit LLC and the individual whose name is signed and printed below (herein referred to as the participant).
Once you sign up for any classes offered by Elena's Barre Low Impact Workouts you hereby agree to the following:
1. You are participating in fitness and psychological classes (barre, yoga, pilates, tone&stretch and/or meditation), offered by Elena's Barre, and during which you will receive information and instruction about said fitness and psychological activities. You agree to listen carefully to the instructions, ask questions if something is not clear, let instructor know immediately if you experience pain or any discomfort. You agree to constantly keep breathing, listening to my body and using common sense during the classes.
2. You recognize that barre, yoga and pilates classes require physical exertion that may be strenuous and may cause physical injury, and you are fully aware of the risks and hazards involved. You understand that barre, yoga and pilates include physical movements as well as opportunity for relaxation, stress, re-education and relief of muscular tension. Asana (yogic posture) means posture easily held. If at any time during the barre, yoga, pilates, or restorative stretching class you feel dizzy or any discomfort or strain gently come out of the posture. You may rest at any time during the classes and take water breaks whenever you need.
During the meditation session(s) you recognize that you may also choose to do physical movement, such as sitting, standing, dancing and walking meditation. You represent and warrant that you have no physical or mental health condition that would prevent your safe participation in meditation classes.
3. You understand that Barre, Yoga, Pilates, Tone&Stretch and Meditation classes are not a substitute for medical attention, examination, diagnosis or treatment. Yoga and barre are not recommended and are not safe under certain medical conditions, such as cardiac disease and high blood pressure. You should consult a physician prior to beginning any activity program, including yoga, barre, pilates, tone&stretch or prior to changing your diet. You recognize that it is your responsibility to notify your teacher of pregnancy, any serious illness or injury before each yoga/barre/pilates/tone&stretch/ class. You affirm that you alone are responsible to decide whether to practice yoga and/or barre. You hereby agree to irrevocably release and waive any claims that you have now or hereafter may have against Elena Wilson and Elena's Barre Low Impact Full Body Workouts EllipticBit LLC, and the owner and its members.
2. In consideration of being permitted to participate in the barre, yoga, pilates, tone&stretch and meditation classes, you agree to assume full responsibility for any risks, injuries or damages, known and unknown, which you might incur as a result of participating in the programs. In further consideration of being permitted to participate in the fitness and/or meditation classes, you knowingly, voluntarily, and expressly waive any claim you may have against Elena Wilson Elena's Barre Low Impact Full Body Workouts EllipticBit LLC, the class instructor, the owner and its members or the leaseholder of the building for injuries or damages, injury, including death that you may sustain as a result of participating in these fitness/meditation classes or workshops held at Elena's Barre EllipticBit LLC.
4. You understand that it is your responsibility to consult with a physician prior to and regarding your participation in any fitness or meditation class at Elena's Barre. You represent and warrant that you are physically fit and I have no medical condition that would prevent your full participation in the fitness (barre, yoga, pilates, tone&stretch) and meditation classes.
6. In the event that you should require medical care or treatment as a result of performing this activity, you agree to assume all costs and be financially responsible for any costs incurred as a result of such treatment. You are aware and understand that you should carry my own health insurance.
7. You, your heirs or legal representatives forever release, waive, discharge and covenant not to sue Elena Wilson, a certified fitness and meditation instructor and Elena's Barre Low Impact Full Body Workouts EllipticBit LLC for any injury or death caused by your voluntary participation in the fitness classes. This term remains in effect when and after you terminate your membership, subscription and classes at Elena's Barre.
8. You have read the above release and waiver of liability and fully understand its contents. You voluntarily agree to the terms and conditions stated above. This agreement remains in effect for as long as you participate in any fitness classes offered by Elena's Barre and its members.