What’s happening at CorpoStudio.in?
As they say “no news is good news” and with the start of October although we don’t have any news we are still settling into the season and providing you with quality classes.
The new Yoga courses are going well and with plenty more lessons scheduled you have plenty of options to choose from.
Check out the website for information on courses, timetables and more.
Monthly Recipe
TERIYAKI EGGPLANT
from @cottoaldente
INGREDIENTS:
2 long eggplants
1 spring onion
Extra virgin olive oil
Teriyaki sauce
250 ml Water
Sliced almonds to taste
Onion
INSTRUCTIONS:
Cut the eggplant in half and make small diagonal cuts along the length.
Add a drizzle of oil and the Teriyaki sauce to a pan, add the aubergines from the cut side and cook with the lid closed for 7-8 minutes.
Meanwhile, cut a spring onion into thin slices and add it to the pan along with the aubergines.
Add water to the pan to help cook the aubergines.
Halfway through cooking, add the sliced almonds to the pan.
Continue cooking until the aubergines are well softened and transfer them to a plate.
Complete with a little spring onion and slices of almonds.
Exercise of the month
Roll Up
The Pilates essential exercise the Roll Up is probably seen as an abdominal strengthening exercise, which it is, but it’s mostly about articulating the spine through its complete range of flexion and the abdominals help to create this movement.
Start by laying down, face up with the arms over the head. You then bring your arms forward and literally roll up peeling your spine of the mat one vertebra at a time until the pelvis is vertical and the spine is completely flexed in a C-curve, named so as the body resembles a letter C. You then go back the way you came again resting one vertebra after the other onto the mat until you are fully extended.
The abdominals help to lift the body of the mat as well as maintain flexion but it’s not just the abdominals working. The hip flexors are also engaged in the roll up and the hip extensors on the roll back. There is also an added challenge of maintaining the scapular stabilised throughout.
A great essential exercise not to be missed. get yourself to a class today to try it out for yourself!
Helpful Tips
In a past Newsletter we looked at a morning routine to get your day started right (you can still find a post on our Instagram page) but what about the evening. Some people are early birds and other night owls, a morning routine might work for some but others a night time routine might be more beneficial.A night time routine can help to:
- create a better sleep pattern
- reduce stress and anxiety
- reduce insomnia
- connect to your natural circadian rhythms (Circadian rhythms are physical, mental, and behavioural changes that follow a 24-hour cycle, these natural processes respond primarily to light and dark)
- improve memory, mental health and attention skills
A night time routine can be anywhere from 30mins to 2hours before bedtime. But first set a bedtime and an awake time and try to be consistent. Your body starts to wind down a few hours before hitting the hay and being consistent helps to train your brain to naturally feel tired when it’s time for bed.
Here are a few ideas of activities you could include in your routine:
- Switch off electronics – all electronics emit a strong blue light, and that blue light floods your brain, tricking it into thinking its daytime. As a result, your brain suppresses melatonin production and works to stay awake.
- Have a light snack or nighttime tea – Cherries, grapes, strawberries, nuts, and oats all have high melatonin content. Non-caffeinated herbal teas, especially ones with chamomile or lavender, are another nice way to calm the mind and induce sleep. Just make sure to use the restroom before bed!
- Have a warm bath – your body will heat up from the water, and cool down quickly as the water evaporates, creating a sensation that makes you feel tired and relaxed.
- Listen to calming music, ambient sounds, or white or pink noise. Pink noise, like rain or waves, has been shown to improve sleep quality, while white noise may help you fall asleep faster by masking other sounds.
- Stretch – can help to relax the body
- Practice deep breathing exercises
- Meditate – helps you to manage your thoughts and emotions.
- Read a book
- Write in a journal – helps you to sort out your thoughts and feelings so your sleep won’t be disrupted.
Quote & Affirmation of the month
Quote
“As the night gets dark, let your worries fade. Sleep peacefully knowing you’ve done all you can do for today.”
Roald Dahl
Affirmation
‘I am Peaceful’
I feel tranquil and quiet in body and mind.