Markus Andrews

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    REVIEW: Under Armour Flow Dynamic Training Shoes — “New Workout Weapons”

    After the launch of Under Armour’s new training shoe, the UA Flow Dynamic, the Women’s Health staff got busy putting them to the test. We tried out some of our favourite disciplines in the shoe to see how versatile the new technology could be over a range of movements. These kicks did not disappoint. 

    WIN A PAIR! See our social media for this opportunity: Facebook | Twitter | Instagram

    After the success of the UA running-specific shoe – the Velociti Flow – the UA Flow Dynamic has taken this same unique new technology to create a training shoe without an outsole. This means the midsole is responsible for its traditional cushioning and response duties, and now has the added responsibility of interacting effectively with your exercise surface to provide traction and protection. By removing the outsole the weight is able to be kept lower than most training shoes to give the overall light feeling that we all felt when testing. 

    The breathable fabric allows cool air to circulate while allowing humid air to escape. The upper is finished with a lacing system that helps secure the mid-foot for distraction-free strides. 

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    Tanya’s Test

    My husband is constantly eyeballing my shoes when I head out to exercise. A tech and shoe fundi, he’ll be quick to advise whether I’m suitably equipped for my activity of the moment. I could not wait to get out with the new UA Flow Dynamic to see how versatile they are. I did four sessions in one week. A regular gym session, an outdoor Cross-Fit style workout, a gut-busting stairs mission, and three sets of Padel – my new favourite game. The shoes added to each and every session. Mostly it was the combination of being lightweight and yet still feeling supported that was the win factor for me. And I’ve schooled my husband, who is equally impressed with what he calls “your new weapons.” 

    Kelleigh’s Kicks

    My cupboard is bulging with shoes. I won’t lie, it can get quite intimidating with all the choices for all the different types of exercise options. My gym classes, pilates, and HIIT training are all covered by this versatile workout shoe though. It’s the flexibility combined with support that I love most. I often feel a shoe offering good stability ends up being too stiff and bulky. The UA Flow Dynamic is light and well-cushioned with great tech and innovation, and I’m loving how confident I feel in all my movements.  

    Tech Specs

    Light & comfortable; UA Intelliknit upper is stretchy, supportive and breathable

    UA Flow technology outsole creates a lightweight feel with increased ground traction on any surface

    Push heel collar for step-in comfort and a locked fit

    Internal shank for support during explosive movements

    Where Can I Get A Pair?

    The new UA Flow Dynamic will be available in both men and women sizes with a recommended retail price of R2 999, and will be available in stores and online. More

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    The Alkaline Diet: Can This Unusual Viral Method Seriously Help You Shed Kilos?

    By dietician Karen Ansel

    The Alkaline Diet, or so-called pee strip diet, is having a moment. According to the New York Post, celebs like Kate Hudson and Jennifer Aniston are fans of the plan, which requires you to monitor your pH levels by peeing on a strip of paper that tests your urine. Fun right? It’s also doing the rounds on TikTok, with advocates touting its many health benefits, from weight loss to more energy.

    The Alkaline Diet theory

    Certain foods (and not always obviously acidic ones like lemons and tomatoes) are said to produce acidic by-products when digested. These can throw off your pH balance and lead to weight gain, according to fans of the diet. There’s also the theory that these foods produce mucous in the body, which fuels disease by allowing them to thrive.

    Proponents of the diet say you should swap acid-forming eats like meat, eggs, dairy, processed foods and most grains. Instead, opt for high-alkaline fruits, vegetables, beans, tofu, nuts and seeds to correct your body’s pH and magically torch fat.

    In order to create an alkaline environment, you’d need to cut out acid-forming foods and introduce alkaline foods. In order to make sure your body is in an alkaline level, you’d need to pee on a strip to test.

    But does it work?

    While it’s a no-brainer that switching from fatty meats and processed carbs to a low-kilojoule produce-and-legume regimen will help you drop kilos, there’s zero evidence that your body’s pH has anything to do with it – or even that a certain diet can affect pH at all.

    “If our diets were able to drive the pH of our blood outside of the body’s normal range, people with lousy diets would be falling into comas and dropping dead left and right,” says nutritionist Tamara Duker Freuman, a registered dietician. Alkaline diets can be nutritionally sound but often lack many of the nutrients that vegan diets do. That’s not to say the alkaline diet hasn’t been praised by vegans on TikTok, since the diet focuses on raw foods, like cucumber noodles.

    Plus, while your pH in urine can be influenced by food, your blood should stay in a normal pH range, which is already slightly alkaline, with a pH of 7.36–7.44. Your stomach, on the other hand, should be acidic, which is key for digesting food. It could be fatal if your blood’s pH goes out of balance. This happens when you drink too much alcohol, are diabetic or during starvation.

    The Conclusion

    While the alkaline diet encourages you to focus on whole foods, leading to a healthier body overall, studies can’t guarantee specific health benefits. Any weight loss would result from cutting out whole food groups, leading to a calorie deficit. Since the science isn’t up to scratch, you’re better off focusing on whole, healthy foods, rather than trying to alkalise your body.

    This article was originally published on www.womenshealthmag.com  More

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    5 Ways To Build Killer Core Strength

    When you think about your core, you’re likely thinking about those all-important ab muscles that peak out of crop tops. But there’s way more to them. According to Catherine Viljoen, a biokineticist at Virgin Active,

    “The core includes a number of muscles that run the length of the spine and help stabilise the shoulders, spine and pelvis. These muscles create a strong base of support from which powerful movements can be generated and transferred to the working arms and legs.”

    When these core muscles are in great shape they’ll go a long way to help prevent injury, which is why it’s so important to create good core strength.

    How do you know you’re activating your core?

    In order to make sure you’re training the right muscles, you first need to identify which muscles you’re actually trying to use. The best way to identify the muscle used for core strength is to:

    Lie on the floor face-up with both knees bent at 90° and feet flat on the floor;

    Place your hands (2 fingers) at the top of your hip bones. Now move your fingers slightly to the front of the hip bones and push firmly into the skin;

    Now cough or laugh. The muscle you feel bulging at your fingertips is the transverse abdominus muscle contracting – this is one of the key muscles making up the core.*

    The challenge is to try to maintain core activation throughout your regular gym exercises and throughout the day, even while standing in a queue or sitting at your desk.

    How Will It Help?

    They can take years off your appearance. Don’t think that because many of your core muscles are ‘invisible’ (buried underneath other muscles), you don’t need to pay attention to them. What better way to show off than a good posture?

    They protect your insides, keep your spine and back healthy and they improve balance.

    They protect you from injury. If the core muscles are weak, other muscles have to pick up the slack and eventually, this may result in pain or injury, particularly to the lower back.

    Once you’ve mastered the basics of core activation, you may be ready for some challenging exercises to really sculpt killer core strength.

    Core Strength Exercises

    1. Plank

    Do a 30-sec hold – 1 set of 5 repetitions

    Support yourself on your elbows in a low position, with your knees on the floor. Contract your abdominal muscles, lifting your knees off the floor and making sure that you’re in a stable position. Your back should be straight throughout this movement (ankles, hips and shoulders in line). Hold for 30 seconds and return to starting position and repeat.

    Tip: To make this exercise easier, keep your knees on the floor.

    2. Reverse Crunch Knee Raises

    Do 2 sets of 15 repetitions

    Lie flat on your back with your knees bent and off the floor. Your back should be flat against the floor and your hands can be positioned at the sides of your head. Contract your lower abdominal muscles, bringing your knees towards your chest. Return slowly to starting position. Repeat.

    Tip: This is not a big movement. You should just be lifting your glutes off the floor in a controlled way.

    3. Segmental Bridge

    Do 1 set of 5 repetitions

    Lie flat on your back with your knees bent. Your arms should be straight with your hands lying at your sides. Lift your hips off the floor by rolling through the pelvis and continuing the motion by rolling segmentally through each vertebra from the pelvis to the rib cage. At the end of the movement, your knees, hips and chest are in a straight line. Hold for three seconds and then return slowly to the starting position by rolling your spine, vertebra by vertebra. Repeat.

    Tip: Roll up for a count of 6, then down for a count of 6. The most benefit comes from performing this exercise slowly and controlled.

    4. Four Opposite Arm and Leg Raise

    Do 1 set of 15 repetitions (alternating)

    Position yourself on all fours. Your knees should be aligned under your hips and your wrists under your shoulders. Keep a neutral spine position. Lift your left arm to shoulder height and your right leg to hip height. Hold for a few seconds (think of reaching forward with your left hand and stretching back with your right foot). Return to starting position and repeat on the other side.

    Tips: Be careful not to tilt your hips or arch your back. If you’re new to this exercise, perform the exercise lying on your tummy, lifting the opposite arm and leg. Once mastered, progress to this exercise. Be careful not to lift your head during the movement – look down and not ahead of you.

    5. Stability Ball Knee Tuck (advanced)

    Do 1 set of 10 repetitions

    Position yourself in a press-up position with your hands on the floor, about shoulder-width apart, and your ankles and feet resting on top of the stability ball. Bend your knees, so that they come towards your chest. Keep your elbows straight (not locked). Stop the movement once your feet are on the ball and your knees are tucked in. Hold for 3 seconds. Then straighten your knees and roll back to the starting position. Repeat.

    If you have a medical condition or injury, please chat with your doctor or biokineticist before attempting these exercises. More

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    The 27 Best Wines For Any Occasion You Can Imagine

    From fizzy celebratory toasts to flavoursome meal pairings, it’s only right that we honour the accompaniment to so many of our cherished rituals. After rigorous testing (tough job), WH editors and wine experts bring you the best wines of 2023.

    The Best Wines Of 2023 For Summer Feels

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    Best White

    La Vierge Jezebelle Chardonnay

    Funky and fresh, it’ll trick your friends into thinking you hand-selected it after acing the vino course at Le Cordon Bleu. Hell, it might even convert ‘I-don’t-like-white-wine’-ers.

    Prettiest Bottle

    Gerard Bertrand Cote des Roses

    Not since college have booze bottles doubled as décor – until this. Wine today, vase tomorrow, it’s the ideal hostess gift or centrepiece for a gathering with friends and family.

    Best Rosé

    Hidden Valley Wines Hidden Treasure

    Doesn’t matter who you are or what season it is, this never-not-cool bottle, containing hints of delicious candy floss, is a damn classic.

    Best Bubbles

    Lubanzi Rosé Bubbles NV

    A highly gluggable cherry berry explosion that pairs well with that raise you busted your ass for. Chug away, you superstar.

    Best Orange

    Intellego Elementis

    Yes, the goddess Chenin Blanc comes in this sexy hue. You: in a cozzie, new sunnies, and sipping a glass of this till further notice.

    Best Canapé Pairing

    FAT bastard The Golden Reserve

    Summer red? Sure! This cabernet sauvignon / merlot blend has flavours of dark berry fruit and plum that pair well with canapés.

    Best For Christmas Leftovers

    Botanica Mary Delany Pinot Noir

    This cherry and strawberry Pinot is the yin to your salty leftover turkey and stuffing yang. Because opposites do, in fact, attract. A hot take, and you’ll probs agree.

    Best For Summer Braais

    Leopard’s Leap Pinotage

    Mostly due to its super-delish hints of pomegranate and raspberry sherbet. Sipped from a Solo cup, it’s summer sun in a glass.

    Best For New Year’s Eve

    Villa Esposto Muscat D’Alexandrie

    This is quite literally liquid dessert and guaranteed to help you end the year (or any night) on a good note. Expect honey, fruity dessert wine goodness.

    READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’

    The Best Wines Of 2023 For General Excellence

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    Best Red

    Paul Cluver Village Pinot Noir

    When you need a solid hug substitute, this goes-with-everything Pinot Noir tastes like ripe plums, roasted spices and calling your mom.

    Best Low-ABV

    Spier 5.5% Chenin Blanc

    Oh hey, it’s the answer to having super fun times and still waking up before noon. It tastes like tropical fruit, sunshine, and festivity sans hangover, of course.

    Best Organic

    Reyneke Organic Sauvignon Blanc

    When that one friend who shops only at Wellness Warehouse swings by, pour them this. It’s a Sauvy B babe that’s just complex enough to leave you intrigued.

    Best Canned

    Buffelsfontein Wyntjie Steen 2022

    This fruity sip that looks like the Tin Man but tastes sweet like Dorothy won’t spill in your backpack. It’s perfect for picnics or B.Y.O.B braais with friends and family.

    Best Boxed

    Two Oceans Sauvignon Blanc

    Pour a glass before a date, another on pasta night and a couple more when you want to escape to a beachside villa without leaving your couch. This is a classic for a reason.

    Best Under R65

    Alvi’s Drift Signature Chenin Blanc

    Alvi’s Drift is that friend you know you can call up anytime and they’ll be there to make the day that much sweeter – always reliable, always incredible, never disappointing.

    Best Under R130

    Babylon’s Peak The Wedge Wines Grenache 2018

    She’s low budget, but honestly, her blackberry and mocha notes demand a Lake Como boat ride and diamonds.

    Best Find It Anywhere

    Haute Cabrière Pierre Jourdan Tranquille

    Whether you’re on a grocery run or being snobby in a local wine shop, you can always grab this vibrant classic.

    Best Vegan

    Van Loveren Four Cousins Skinny Red Wine Box

    What, your vegan wine doesn’t come in a bag-in-a-box? It’s time to become a papsak princess. Extra points for lower alc and kJs.

    READ MORE: 13 Simple Mocktails To Make This Year

    The Best Wines Of 2023 For Situational Drinks

    Getty Images

    Best For Roomie Skinder Sessions

    Sparkling Pinot Noir Rosé 2022

    Nothing beats popping a beautiful bottle with your girls. And because shit-talking requires much fizzy, pinot-based fuel, this is an ideal third wheel for laughter-filled catch-ups.

    Best For Getting In Your Feels

    Hillcrest Estate Malbec

    Christmas spices and dense dark berries will leave you wistful for holidays past. Best paired with a bubble bath followed by your fave comfort romcom.

    Best For That Time Of The Month

    Hartenberg Merlot Malbec

    Science says red wine actually helps alleviate cramps. So pour yourself a glass, grab that hot water bottle and cheers the scientists who figured that one out.

    Best For Girls’ Night

    Da Luca Prosecco DOC

    It’s high time to retire the “white or red?” table debate. They’re both flat. Grab this affordable bubbly instead and celebrate the women and mashed potatoes before ye.

    Best For Office Parties

    De Grendel Merlot

    Small talk with your colleagues on a Thursday night? Enter this Merlot that’s still not as heavy as that awks convo with Sally from accounts you’ll never forget.

    Best For Series Binges

    Piekenierskloof Cinsault

    The easy-drinking sipper you need while knee-deep in the drama of The Wife or Blood & Water. Enjoy with your fave salty snack (we like this local recipe).

    Best For Sunday Scaries

    Constantia Uitsig Natura Vista 2019

    This full-bodied white blend is school night safe and has flavours of sweet melon and soft lime. Basically, it’s like doing yoga but yummier.

    Best For A Veggie Braai With Family

    Aaldering Estate Pinotage 2020

    The raspberry, cherry and earthy flavours will pair perfectly with the smoky char of whatever delish veggie treat you’re braaing. No ribs or chops necessary.

    Best For A Celebratory Splurge

    Ken Forrester Dirty Little Secret Three

    Want to splurge for a momentous occasion? The cellar exclusive wine will age beautifully for at least 10 years. This natural beauty makes a great wedding gift.

    Kelleigh Korevaar

    Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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    The 15-Minute Countdown Workout For All-Over Quality Gains

    Productivity experts often tell clients to tackle the most challenging task on their to-do list first. The reason: a feeling of accomplishment gives you momentum to check off other less-daunting tasks throughout the rest of the day – even as your attention span diminishes.

    The same logic can work at the gym: a reverse pyramid – or countdown – format forces you to do the hardest part of the workout first, when you’re physically at your peak, says strength and conditioning trainer Albert Matheny. Then it’s downhill from there: as the number of reps decreases during the workout, the mental momentum you’re building allows you to finish strong, even as your body starts to fatigue.

    Follow this countdown workout from Matheny two or three days a week. Perform five reps of each of the following exercises in order, moving from one to the next without resting. Take a short break (30 to 60 seconds) if needed, then repeat the circuit, completing four reps of each move. Continue until you reach one rep of each move.

    You’ll need: a set of dumbbells that allows you to complete the reps with proper form. Try three to four kilograms to start.

    The 15-Minute Countdown Workout

    Dumbbell Thruster

    Hold a dumbbell in each hand just above your shoulders, palms facing in, then sit your hips back and bend your knees until your thighs are parallel to the floor (A). Push through your heels to stand, pressing the weights overhead (B). Return to start; that’s one rep.

    Reverse Lunge

    Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides (A). Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees (B). Push through your left foot to stand, then repeat on the other side. That’s one rep.

    Renegade Row

    Grab a pair of dumbbells and get into push-up position with your hands on the weights and your feet slightly wider than hip-width apart (A). Brace your core, then bend your right elbow to pull the weight towards your chest, keeping your hips parallel to the floor (B). Slowly lower the weight back to start, then repeat on the other side. That’s one rep.

    Spiderman Plank With Dumbbells

    Start in push-up position with your hands on a pair of dumbbells and feet slightly wider than hip-width apart (A). Brace your core, then bend your right knee towards the outside of your right elbow (B). Pause, then return to start and repeat on the other side. That’s one rep.MAKE IT HARDER: do a push-up between each rep after returning to start position. More

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    How To Brew Coffee At Home: Plus, The Coffee Makers You Need RN!

    Can you imagine starting the day without a cup of coffee? Neither can we. As we deal with meetings (IRL or zoom), load shedding, water shedding, petrol prices, exercising, self-love, just general worries – the lure and comfort of a warm mug has reached essential status. Locally, sales skyrocketed with more and more consumers wanting to zhoosh up their at-home coffee experiences. You know what type of coffee you like to order (hey, it’s personal!), but to help you make one better than your local kwoffee shop we got perk-up pointers ahead of the most popular coffee brews.

    1. Filter Coffee

    Ratio is key when making classic drip. Lusayo Mpande, senior barista at Sharon’s Café in trendy Woodstock, Cape Town, helps you master any mug . What this means: Add 7.5g coffee and heat around 125ml water per cup. Heat to 86°C-90°C. Pour 60-80ml water evenly over your coffee. Wait 30 secs for the coffee to inflate. Pour the rest of the water using the same circular motion. Total infusion time should not exceed 4 mins.

    2. French Press

    Lusayo Mpande  says add 7-8g coffee to the pot. Pour 200ml hot water (the water temp should be juuust below boiling to extract the best flavour). Wait 3-4 minutes before plunging slowly. Overachiever? Use a timer. Add ground beans to the bottom of the press, then hot water. Stir at 30 sec, 1 min 30 sec, and 2 min 30 sec. Reattach lid after each swirl. At 3 min 30 sec, plunge and serve. Perfection. 

    3. Instant Coffee

    Coffee companies are upgrading this once – bland buys you can sip on the go – or really, whenever you need a fix. But how do you make a good instant cup? To begin with, we suggest pre-heating your cup with boiling water to ensure your coffee stays warmer for longer. For the perfect flavour: a ratio of 2g (roughly one heaped teaspoon) of instant coffee granules for every 200ml of hot water.  How hot should the water be? Like French pressing, water needs to be at not boiling temperature to ensure it doesn’t burn the granules. Try boiling the kettle and waiting a minute for it to cool, or you can cut the boil short by turning the kettle off just before it starts bubbling.

    READ MORE: How Much Coffee Is Too Much Coffee? Here’s What Experts And Studies Say

    BEST COFFEE MAKERS 

    There are so many on the market right now. And whether you’re looking for coffee at the touch of a button or want to try something barista-like, we’ve pinpointed our faves right now and how they work.

    BREVILLE AROMA STYLE COFFEE 

    This coffee maker allows you to make a fresh brew automatically. We mean that you can pre-programme your machine so that you can wake up to a fresh brew in the morning. Score!

    WHY WE LOVE IT

    Brews 12 cups of hot coffee in 10 minutes

    You can program it to automatically brew coffee at a later time within a 24-hour period.

    BPA-free materials and dishwasher-safe parts

    BODUM POUR-OVER COFFEE MAKER

    We are all about pretty things.. and this maker is just giving that. Looks aside, this innovative, fuss-free filter coffee maker is simple to use and gives you control over your cup of coffee. All you need is filter coffee grounds, hot water, four minutes and a little Bodum magic.

    WHY WE LOVE IT

    Comes with a permanent filter – which means saving money on those filters.

    The glass is made from non-porous material that doesn’t absorb taste or aroma

    Our inner lazy-girl love that it is easy to use and easy to clean

    BODUM CHAMBORD FRENCH PRESS

    Like all Bodum French press coffee makers, the Chambord is made with hardened borosilicate glass which is dishwasher safe.  Plus it can keep your coffee warmer for longer.

    WHY WE LOVE IT

    It’s dishwasher safe – score!

    Available in four different sizes

    Has a chrome-plated steel frame and lid – fancy!

    NESPRESSO CITIZ W/MILK BLACK BUNDLE

    Okay, okay, this one is a bit pricey. But hear us out. Citiz coffee machine is designed to appeal to both Nespresso lovers and fans of modern design. It’s a fusion of the latest technology and retro-modern design.

    WHY WE LOVE IT

    This coffee maker has an aeroccino, which helps you create milk-based coffee recipes at the touch of a button

    It’s compact and aesthetic AF

    Comes with an assortment of 14 Nespresso capsules

    READ MORE: Cold Brew Vs Iced Coffee: What’s The Difference?

    COPPER BRASS STOVETOP COFFEE POT

    This pot is for coffee drinkers who like strong coffee that’s quick and easy to make. These particular pots are handmade in Greece. The body features a traditional copper, hammered finish with an engraved design for extra traditional flare; the handle is made of brass.

    WHY WE LOVE IT

    You can make it extra tasty by adding spices during brewing

    We love how this is an all-rounder… it can heat other liquids

    You can store this baby easily 

    MAGEFESA KENIA NOIR COFFEE MAKER 

    This is a stovetop coffee maker that produces a dark brew that’s comparable to espresso. You can use freshly ground beans which are steamed via the built-in chimney system to deliver the perfect pot.

    WHY WE LOVE IT

    No need for an oven mitt – it has cool touch handles

    With this guy, your cuppa brews relatively quickly

    It’s a dream when you don’t have to buy filters – this maker doesn’t require any

    Cold Brew Coffee Maker

    You only need to pour coffee granules and ice cubes, leaving the rest of the time. This machine has an adjustable dripper that enables accurate control of the speed of ice water drops so you can control the time and the flavour according to your preference.

    WHY WE LOVE IT

    Zero expertise to make your own cold coffee.

    Stainless steel strainer is easy to clean

    Has an adjustable knob to help with water flow More

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    Do These 5 Things On Rest Days To *Actually* Recover

    Allow us to explain. When it comes to reaching your fitness goals, rest and recovery are just as important as all those sweat sessions. Here’s why: when you exercise, you break down muscle fibres. As the fibres heal, they come back stronger. It’s that healing process that reshapes your body – but it only happens when you give your muscles a break. So do your body good by taking a workout breather. Here, some recovery rules that will ensure that you tone effectively in the end and use those rest days effectively.

    1. Get Enough Sleep

    Being sleep-deprived messes with your hormone levels and depletes your energy, resulting in ineffective workouts and cravings for sugar as a source of quick energy. What’s more, your body repairs itself best when you’re sleeping.

    Need some motivation to switch off that series? A study at Stanford University had 1 000 volunteers report the number of hours they slept each night. The people who got less than eight hours of sleep per night had higher body fat content. Aim for seven to eight hours a night.

    2. Take a Break

    Allow at least 24 hours between workouts and give yourself at least one day off every week. Usually, three to four days of strength training weekly is the most your body can handle. (In fact, you can get amazing results with just two a week.) A hard workout won’t help if you don’t allow adequate rest days.

    3. Feed your Muscles

    Studies show that getting a four-to-one ratio of carbs to protein within half an hour of your workout is the best way to offset muscle damage.

    4. Listen To Your Body

    Ignoring muscle soreness or tightness is like continuing to drive your car when the “check engine” light flashes on the dashboard: it just sets you up for bigger problems. If you start to feel pain during exercise, pause to stretch or stop your workout completely. Even better, make time to stretch before or after your routine to keep your body running at its best.

    5. Work Out The Aches

    The healing process sometimes creates adhesions, or scar tissue – those “knots” in your muscles that hurt like hell. Use a foam roller to massage away those adhesions and help keep your body in peak, pain-free condition. More

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    10 Insanely Challenging Yoga Poses That Will Build Serious Strength

    There’s no shortage of hard yoga pose #inspo on the net these days. But what if you’re actually inspired to try one yourself? Where would you even start? Megan Hochheimer, founder of US-based Karma Yoga Fitness, who frequently posts her own impressive “physics experiments” (her words), shares the benefits of pushing the boundaries of your practice, the requirements for nailing next-level poses, and of course, 10 hard yoga poses to set your sights on along with some pro tips. (Note that many of these tricky poses have a variety of names; the ones included here are what Hochheimer calls them.)

    First and foremost, have fun with it: “Where else can you be a grown-up and get to be barefoot and roll around on the floor and breathe as loud as you want? In your yoga practice, all those things are welcomed, so there’s no reason why some of these tricky poses can’t be a fun adventure.”

    The Benefits of Hard Yoga Poses

    You’ll learn more about your practice.

    “Sometimes I’ll see something in a picture and I’m like, ‘Oh yeah, definitely I could do that.’ But then I end up laughing at myself because there’s no way,” says Hochheimer. On the flip side, with good prep work and practice, she’s nailed poses she never thought she’d be capable of. “It’s cool to find where those nuances are in your own body. That self-study is something that is so encouraged in yoga.”

    You’ll hone functional strength.

    “When you build that strength to get up and down off the ground, balance on one foot or balance on your hands, you’re honing those parts of your physicality that are going to help make all the rest of your activities of daily living so much more enjoyable,” says Hochheimer.

    You’ll finesse your proprioception.

    Other perks include working on your proprioception which, when dull, can lead to balance issues. “In most of these tricky poses there is this element of balance, whether one knee is on the ground, one foot is on the ground, you’re arm balancing, or you’re in an inversion,” explains Hochheimer. “When you start to build that, you’re building concentration and proprioception.”

    Asoka Eco Lux Dreams & Starlight Yoga Mat 

    Sattva Yoga Gear 2 Blocks & Strap

    Sattva Yoga Gear Black Meditation Cushion

    READ MORE: 8 Easy Core Yoga Poses That’ll Fire Up Your Abs

    The Hard Yoga Pose Prerequisites

    Don’t Take Yourself Too Seriously.

    Some poses could take years to master while you may be able to do others right away. “What’s really important is that we don’t take ourselves too seriously about any of it,” says Hochheimer. “If you’re going to approach this in a really competitive way, sometimes that invites injury. Whereas if you approach it in a playful way, and just stay with yourself through the process, I think that it’s a very healthy exploration.”

    Bail Like A Kid.

    Know this: You’re going to fall out of arm balances and inversions. “All of us who have learned how to do them fall in one way or another, so the more you can understand your body mechanics and how you do that, the safer you can be when you do have to bail.” When you’re a little kid, you’re riding your bike, you fall off, you roll into the grass and you’re not hurt that badly. So, before attempting any of these poses, just do some cartwheels and rolls on the ground to get back in touch with that part of yourself and practice safely falling.

    Really, Really Warm Up.

    The better you warm up, the better you’ll be able to get into these poses. And not for nothing, Hochheimer notes that they’ll look more aesthetically pleasing to boot. A 10-minute vigorous flow should get your heart rate up and muscles warm, but be sure to specifically target the areas you’ll use in each pose as well.

    Take Videos or Photos.

    “Sometimes in my head, I thought things were going to look one way, but then they look a different way in a picture or video,” Hochheimer says. “Viewing them afterwards helps me to make tiny adjustments or understand that I need to do my homework and develop more triceps strength with decline push-ups, or foam roll, or whatever it is. That helps you learn because you’re not just then repetitively going back into these patterns of failure.”

    Practice—And Consider Pro Help.

    Remember: These are hard yoga poses! “With all yoga, a lot of it is practice so just keep coming back to it,” advises Hochheimer. Working with an experienced teacher can help you to more safely and quickly nail them.

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    1. Camel Variation

    Expert Tip: Camel Pose is such a great opening of the front of our body that sometimes gets tight with a lot of our more strenuous Vinyasa. The arm variation here is a big shoulder stretch. Be sure to warm up your shoulders extra well before trying it.

    READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy 

    2. Peacock Pose

    Expert Tip: Remember that your legs are just as strong when you get upside down as they were when you were standing on them – keep them super active in this pose.

    3. Tripod Headstand Variation

    Expert Tip: Work on your scapular mobility before you try this one. To do so, hold a yoga block overhead between the hands at its widest angle. With straight arms, try to “push” the block towards the ceiling without shrugging your shoulders up around your ears. As you “pull” the block back down, don’t bend the elbows but do use the back muscles to create the sensation of the pull. Keeping squeezing the block between the hands through both phases of the movement. Repeat several times for scapular mobilisation.

    4. Baby Grasshopper

    Expert Tip: Sit on the floor with the right leg extending out in front. Step the left foot over the right leg and twist the torso to the right so that both hands come to the floor in line with the left foot. Press into the hands and bend elbows into chaturanga (upper arm parallel to the floor). Practise engaging the inner thigh to lift the right leg up (or use a block under the right hip to get lift-off). Lean towards the right inner arm and use core muscles to hold the body still as the left-hand grabs the right big toe.

    5. Eight-Angle Pose

    Expert Tip: This one grows out of that Baby Grasshopper. Work on your Chaturanga or tricep push-ups as prep work and focus on squeezing your inner thighs in the pose.

    6. Baby Crow Pose

    Expert Tip: If there’s a pose here to try first, it’s this one. It’s deceptively tricky-looking, but not as hard for most people to accomplish. It’s almost like a flying Child’s Pose. Start in a forearm plank, then walk your feet a little wider and start to tippy-toe in until you feel your knees touch the backs of your arms. Then, come into a Cat spine, look forward, and shift your weight forward.

    7. Split Pose Variation

    Expert Tip: Work on hamstring, quad, and hip flexor mobility before attempting this pose. You could try Pigeon Pose and half splits with blocks.

    8. Side Plank With Big Toe Grab

    Expert Tip: Here, you’re working internal rotation of one leg, external rotation of the other, core strength, and balance. The prep for balancing in this pose can be found in the Pose of Infinity: Lay on your right side with a yoga strap in your left hand. Rest your head on your right hand or arm. Extend both legs and try to keep the body in a straight line. Reach down and pull the left foot into the strap. Slowly extend the left leg up towards the ceiling. Use the strap in your left hand to control the stretch and hold the left foot up and focus on keeping the torso and right leg stable (try to limit the wobble forward and back). Repeat on the other side.

    READ MORE: Ease Tight Muscles And Lift Your Mood With This Quick First-Thing Yoga Flow 

    9. Bound Forward Fold

    Expert Tip: This one goes in the family of the Kneeling Compass (and it’s a prep for Bird of Paradise). The difference is that this one requires a bind, which means you’re taking double internal rotation of your shoulders. Use a strap in your hands as they come across your back to make it more accessible.

    10. Flying Split (Eka Pada Koundinyasana)

    Expert Tip: This balance-challenging pose is a partner to Kneeling Compass because it requires the same joint actions, hamstring flexibility, and external rotation of the top leg, internal rotation of the bottom leg. Work on your Chaturanga or tricep push-ups as prep work.

    *Words: Caitlin Carlson

    *This article was first published on Women’s Health US.

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