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YOGABODY | Lucas Rockwood

@yogabody

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Join the healthiest 5%: strong, long, and lean for life. Find my teaching schedule in the link below.

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Ever Had A Poo Test?

Colorectal cancer causes an estimated 50,000 deaths annually. But it's also one of the most treatable forms of cancer if detected early.

Colonoscopy is the gold standard test, but many people are nervous about undergoing the procedure. While not as accurate, an at-home fecal immunochemical test (FIT) is a quick and cheap alternative that you can potentially do annually.

Q: Have you had a colonoscopy or FIT test?

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Most yoga students right now are aged over forty, and most are not looking for a yoga teacher with an idealized body. What students look for is someone they can relate to and learn from. That’s where you come in. Becoming a yoga teacher does not require perfect poses or a perfect body.

Although rarely discussed, most yoga instructors and fitness pros struggle with insecurities, physical injuries, and limitations like everyone else. One of the greatest ways to serve your students is to help them transform their perceived limitations into inspiration.

#yogabody

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Plantar Fasciitis? Stretch Calves

To relieve tension on the plantar fascia, stretch upstream at the calf muscle. This will improve ankle dorsiflexion without placing excess tension on the bottom of your foot.

The key is to keep your heel grounded to focus the tension up and away from your foot while increasing the range in your calf muscles. This two-minute routine will do exactly that.

Aim to do these stretches once a day and only after exercise, never before:

1 minute - Gastrocnemius Lunge (straight back leg)
1 minute - Soleus Lunge (bent back leg)

#lunges #deepstretch #plantarfascitis

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When is the Best Time to Stretch?

Deep stretching is ideal after - not before - a workout. But as long as there is a two to three hour gap between training, it doesn’t matter. That said, deep stretching will make you sleepy, so many students prefer to do it late in the day or even just before bed. Do you know the three principles of practice?

1) Relax your entire body like a wet noodle
2) Hold stretches for 1-2 minutes to create change in range of motion
3) Breathe deeply to override your body’s natural stretch reflex

Flexibility requires consistency, but if you log 15 minutes daily, you’ll see steady gains.

#stretch

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Anatomy of the Sciatic Nerve

It’s the longest nerve in your body and its five nerve roots exit from inside the lower lumbar and upper sacral spines—L4, L5, S1, S2, and S3. When the nerve is pinched from a compression and inflammation injury, you might experience radiating pain from your lower back down into your buttocks and legs.

#sciatica

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Best thing about travelling IS meeting people and knowing instantly you vibe with them #goodvibes #yourtribeisyourvibe

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Headstand with 2 Chairs

If you’re new to headstands, practicing with two stools is a great way to begin without placing pressure on the head, or neck.

A great hack is to place them on a yoga mat, against a wall for better stabilization and control.

Tips to keep in mind:
*Don’t jump or kick your legs up, lift with control
*Practice with a partner
*Don’t stay upside-down for too long on your first try

Let us know if you’ve practiced this!

Don’t practice handstands if you have glaucoma, high blood pressure, heart issues, or are pregnant.

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Test Your Vitamin D At Home

Discovering a vitamin D deficiency can be concerning. Many assume more sun or supplements will fix it, but how do you know they’re working?

Accurate measurement of vitamin D requires frequent blood draws. But now, at-home testing kits provide a convenient way to easily check your levels, allowing you to make any necessary adjustments to your supplementation.

Are you testing your vitamin D? If so, what’s your level?

#vitamind

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Overbreathing Does Not Equal More Oxygen

You might assume that you’d get more oxygen into your body by hyperventilating or over-breathing. But in reality, you’d be left feeling breathless and light-headed because as you breathe out quickly, you expel more carbon dioxide from your body.

The Bohr effect explains that hemoglobin, the protein in red blood cells that carries oxygen, releases oxygen more easily in areas of the body where there is MORE carbon dioxide.

So instead of breathing quickly, take deep breaths in and exhale slowly.

#breathwork

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How to Heal Plantar Fasciitis

Fascia heals through scarring, and scar fibers need stress and functional movement to align properly and strengthen.

Five key healing protocols I recommend for plantar fasciitis:
1. Keep moving… slowly.
2. No barefoot walking or wearing flip-flops.
3. Stop stretching your plantar fascia. Stretch your calves, not your feet.
4. Stop taking painkillers before exercise.
5. Eat healing foods rich in vitamin C, zinc, copper, and sulfur.

Supplementing with these micronutrients can be helpful:
*500mg vitamin C
*10mg zinc
*2mg copper
*1g MSM (sulfur)
*0.8 to 1g of protein per lb of body weight

#fixyourfeet #plantarfasciitis #healing

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Calculate Your VO2 Max

VO2 max is the maximum volume of oxygen you can utilize and a higher capacity correlates with both healthspan and longevity. Think of VO2 max as an objective “health check” to see how often you exercise.

The most accurate way to calculate this is by hooking yourself up to a mask and heart rate monitor while running on a treadmill.

Unfortunately, we all don’t have access to this. So instead try the Cooper Test where you record the total number of miles or kilometers that you can run or walk on a flat surface in 12 minutes, then put all your details in the calculator below.

Calculate your VO2 Max yogabody.com/vo2max

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¡EMPIEZA HOY!
Retiro urbano en Barcelona.
Tools of Transformation + Mindful Marathon en la Costa Brava.
Estoy muy contento de volver a los eventos presenciales y retiros de yoga.
#yoga #yogaretreat

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