Growth is essential to survival. While we’ll always be there to support your yoga practice, we want to share some other creative ways to enjoy the FeetUp® Trainer. Today, let’s focus on Fitness!
There are clear health benefits to regular strength training, such as increasing bone density and helping your body deal with high intensity workouts. Regardless of how a strong body looks, strength training at any level helps you feel better in movements you love.
Imagine a strong core like a supportive corset (just way more comfortable). More than just a six pack, the core encompasses your entire mid-section from front to back. Supporting stability and balance during movement, a strong core can quite literally help you walk taller through life - no matter what comes your way! Your FeetUp® Trainer offers many opportunities to enhance your core connection to your movement practice. There are plenty of grounded exercises to accommodate all levels and ranges of flexibility. Of course, the real fun begins when we turn things upside down!
There are many ways you can use your FeetUp® Trainer to support whatever sport or mobility practice you love - from warming up to core training, general strength to inversions (of course) and stretching to help those hard to reach places. We’ve collected a couple of strength exercises we love to offer some healthy inspiration for your home practice.
It’s always more fun to do things together! Become part of the global FeetUp® Family from 07 - 09th of February,2020 and join in our #feetupfitness Challenge on Instagram and Facebook.
Stay tuned and get inspired!
Make sure your hips stay leveled and parallel to the ground. Lengthen through your heels and fingertips. Optional: Bringing knee and elbow together with your exhale (engaging your abdominal muscles) and lengthen with your next inhale (repeat couple of times). Lengthening and strengthening your body at the same time.
Leg and glute strengthener, variation of runners lunge using your FeetUp® Trainer. Slowly bend your back knee. Push into your front foot (you can use your hands for balance) to come up. Repeat slowly a couple of times per leg and then switch.
Bring your forearms onto your FeetUp® Trainer cushion, extend your legs, making sure your body is one straight, strong line. Options: Either holding it here, or try and lift one leg and then the other. Notice: when you lift your leg the torso stays straight.
Turn your FeetUp® Trainer around and place your knees on the cushion. Place your palms on the wood and bend your elbows, lowering your head. Then slowly extend your arms till they are fully straight. Repeat.
Strengthening your entire core with special obliques focus (side of your core). Place one forearm on the cushion, extend your legs in plank position. Reach up with the opposite arm. Inhale here and with your exhale grab underneath your armpit, rotating your torso.
Arm setup like the one before. This time resting on the long side of your foot. Reaching the opposite arm up towards the ceiling. Optional: lift the top leg (hold for a couple of breaths).
Placing your palms on the cushion, place your feet in front of you, knees bent (like a reversed table top). Slowly bend and extend your arms. Training your upper arms, chest and back muscles. Such a great all-rounder!
Core training upside down by bringing one knee to the elbow. Move upside down into FeetUp® Asana. Keep your elbows bent, holding on to your FeetUp® Trainer. Start to bring one knee towards the same side elbow. Change side.
Come on and take your workout to the next level!
You don't own a FeetUp® Trainer so far? Relax! Just visit our online shop and get yours now!
// Text: Mirjam Heldmann, Daniel Scott
// Photos © Simon Toplak
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It is cold outside and wouldn’t it be just wonderful to sit somewhere cozy and enjoy a steaming cup of tea, reading a good book curled up on the sofa. In reality though, we are finding ourselves in last minute frantic pre-Christmas hectic topped with a work deadline. This feeling of wanting to slow down is only natural and we have been celebrating this for centuries. Sunday the 22nd is Winter Solstice, the longest night of the year in the Northern Hemisphere. The sun rises late and for many of us this time a year it’s already dark before we are home from work.
Winter Solstice has been celebrated for centuries
In many parts of the world this time a year has been celebrated for a long period of time. The ancient Romans celebrated Saturnalia, by honouring the solstice in December through excessive parties dedicated to Saturn. Further north St. Lucia Day in Scandinavia is celebrated, combining festivities focused on the return to light in combination with older solstice fire customs to scare away dark spirits. In China Dong Zhi celebrates the arrival of winter and the turning point to longer daylight and more positive energy. Many festivities are bringing light into this darkest time. Celebrating change and the beginning of quite literally a brighter time.
In Nature
Nature is using this period to take a break, the earth being covered in snow and many plants and animals are hibernating. It is a quiet time where nature prepares itself to blossom freshly in spring. We often feel like doing the same, reflecting and recollecting our energies for new beginnings. This busy time often does not really for it. Sometimes creating a small window of time for ourselves can make all the difference.
#FeetupRelax
Honour the longest night a year by creating some time for yourself. Welcome the change and the arrival of more light into your life by rolling out your mat, getting your FeetUp® Trainer and maybe burn your favourite candles. We created a little mini break for you to relax and rest with your FeetUp® Trainer. A couple of poses to shift your awareness from doing to being. We invite you to celebrate this magical time of the longest night through a relaxed, restorative practice. Create a little quiet, dreamy space for yourself, reflecting on the old if you like and invite new beginnings.
Take your time with each pose, staying in it as long as it feels good for your body.
This exercise is perfect for those who have lower back issues. Start by sitting on the back edge of the FeetUp. Now bring your upper body down carefully while supporting yourself with your hands on the floor. The shoulders are now on the floor, arms outstretched and the chin touches the chest. Now get your FeetUp and just relax.
Similar to Exercise 1, your shoulders are on the floor with your chin pointing to your chest and your shoulder blades squeezed. Instead of picking up your feet, they stand to your left and right next to your FeetUp. Now grab your ankles with your hands to bring your feet even closer to your upper body. In this way you open your ribcage even more.
Sit on the padded end of your FeetUp, feet are firmly on the ground. Now turn your upper body slowly to the right and bring your left hand to your right knee, the right hand is behind you. This way, you open your shoulder and chest muscles and keep your spine mobile.
Kneel down on the floor in front of your FeetUp, far enough to put your elbows on the padding by leaning forward. Let your head hang slightly in the opening and bring your hands together over your head. This exercise works wonders for stiff shoulders.
Bring your head into the opening of your FeetUp. Instead of going to the headstand, kneel down on the floor with your knees and lay your hands on your back. Stay in this position for five breaths.
As with Exercise Five, put your head into the FeetUp opening and let it hang loosely. The arms hang loosely down the side. Instead of kneeling, you stand up, almost as if you were in a downward facing dog. This exercise activates your circulation and helps you to reduce stress.
For this exercise, place your upper back on the FeetUp Trainer, butt and tailbone hang in the air, feet firmly on the floor. Now bring your arms back over your head and grab the legs of your FeetUp with your hands. This will open your ripcage and stretch your back.
Sit on your FeetUp Trainer, legs wide open to the left and right. Now bend your upper body, hands behind your head so you can push your upper body even further down. The arms remain parallel to each other.
Sit on your FeetUp Trainer, one foot on the floor, the other resting on the adjoining thigh. Let your hands rest loosely on your knees, sit upright and breathe deeply in and out. Stay in this position for about five breaths.
Sit down on your FeetUp Trainer, feet are firmly on the ground, placed to the right and left of the FeetUp and hands are placed in Prayer Pose in front of your forehead. Take a few deep breaths and open your eyes. Now you should be fresh and relaxed for the day ahead!
You don't own a FeetUp® Trainer so far? Relax! Just visit our online shop and get yours now!
// Photos: Simon Toplak Photography
]]>"Sustainability is the capacity for our generation to meet the needs of the present without compromising the ability of future generations to successfully meet theirs (1)".
In more simple terms, a sustainable practice does not sacrifice long-term vitality for short-term gain. Not only is this great advice to consider for our physical practice of yoga, it is the core focus of FeetUp’s business model. Good does not mean faster growth and bigger numbers at the expense of excess waste or scorched earth. We believe that the value of a healthy business practice—and a healthy lifestyle, for that matter—far exceeds the cost of embracing quality over quantity.
From early on, we wanted to create a product that helped people without ruining the planet. Our wood frames are made entirely by hand in our family-run factory in Romania using only FSC certified wood.
The Forest Stewardship Council is a non-profit organization dedicated to responsible forestry that certifies forests internationally to ensure the highest level of environmental and social standards. Products that bear the FSC mark are made with wood that comes either from FSC-certified forests or post-consumer waste. By using FSC-certified wood, FeetUp® wants to make sure that forests will continue to grow as steadily as we do.
We’re committed to using high-quality recycled products instead of creating wasteful material from scratch or harming animals. Next time you use your FeetUp, allow your shoulders to rest a little more comfortably knowing their supported by the most eco-friendly cushion possible.
From the boxes they’re shipped in to the paper in which each cushion is hand-wrapped to the card stock for our printed media, we’re continually sourcing as much material made from post-consumer waste as we can find.
The only plastic we use is a small baggie which holds the assembly hardware in each packaged box, and we plan to have this switched out to paper in the next few months.
Instead of outsourcing production to far away countries with dubious regulatory oversight to cut costs, we’ve invested in building our own manufacturing facility from the ground up. In compliance with the highest standards of the European Union, we are fully aware and in control of every part of the production chain. From materials to human resources, we only work with the highest quality ingredients.
Their Forest Garden Program seeds a variety of fast-growing trees and food crops over a four-year period, yielding forest powerhouses that provide farming families across six countries in Sub-Saharan Africa with sustainable food sources, livestock feed, products to sell, fuel wood and a 400% increase in annual income! Check out Trees.org for more information about this amazing project.
We keep our engine finely tuned and regularly maintained. Each FeetUp Trainer we build has passed through the hands of no less than twenty skilled artisans and craftworkers. Every FeetUp team member is treated with the same respect we have for the practice that we aim to support and the community we wish to serve… regardless of age, gender or capability. To cut down on wasted time and fuel usage, we encourage working remotely whenever possible and do our best to keep excess down to a minimum.
FeetUp’s commitment to creating a fully sustainable company across the board is constantly refining as our production rises to meet the needs of community growth. We do our best to maintain a mindful approach to operating an international business with lofty goals to support healthy movement for generations to come. How do you define sustainability in your life… your practice… your community? Share in the comments below!
(1) Beattie, Andrew. “The 3 Pillars of Corporate Sustainability.” Investopedia, Investopedia, 28 Sept. 2019, www.investopedia.com/articles/investing/100515/three-pillars-corporate-sustainability.asp.
Everybody wants to enjoy an amazing class. As a student, they help us develop important skills and increase the depth of our experience. The same goes for teachers-- not only does leading a good class feel great, it helps build…
]]>Everybody wants to enjoy an amazing class. As a student, they help us develop important skills and increase the depth of our experience. The same goes for teachers– not only does leading a good class feel great, it helps build confidence and deepen our relationship to the price we love.
There is nothing quite like an unforgettable class, be it good or bad. Here are six tips to help make sure that whatever class you lead will be an unforgettably positive experience for both you and the students who attend.
Simplicity is key! Keep your directions precise and direct. Use simple words and short sentences. It’s very easy to get lost in the story when so often all we really wish to communicate is the truth.
What type of class are you leading— relaxing or energetic? Serious or lighthearted? Teachers have a lot of control over their environment (music and lighting), as well as their personal energies (soft voice, gentle steps). Remember, students often reflect how the teacher acts.
Shakespeare aside, don’t try to be anyone else other than yourself. Trying out different styles and approaches help you be a more dynamic version of yourself, not someone else entirely. Loud people can speak softly, quiet voices can carry great strength, and pragmatic people can embrace esoteric ideas. Trying to be all things to all people, however, only serves to water down your true voice.
Literally, get to know the people who show up. What is everyone’s name? Is this their first time? Do they have any injuries or limitations? If you’re a forgetful jones like myself and constantly forget names, own it because…
It’s totally OK not to know something. If someone asks you a question you can’t answer, congratulations! You now have something to brush up on for next time, which will help develop the relationship to your students and the commitment to your profession. You are human, after all… just like the students you aim to serve.
Lastly, and certainly not least, is perhaps the most important rule of all:
While would be so much easier were the other way around, the only thing any teacher can truly have ownership over are their actions and words. There is no such thing as the “best teacher ever” — only the best version of yourself possible.
What traits and qualities do your teachers have that help you enjoy their class? Do you have any tips and tricks to share with others looking to sharped their skills? Leave a comment below!
]]>But as money, time and space are often limited, are there any easy ways to increase your yoga studio’s revenue?
The answer is ‘Yes’. You just have to be creative. :)
At first sight, this tip might seem too obvious to make a real difference. But increasing the number of participants per class by a few can really make a huge difference in the long run.
Our yoga studio profit calculator shows it: only three more students per class on average can bring you around €500–€1500 extra revenue per month. Calculate your profit in our Yoga Studio Profit Calculator to see the difference from two or three more participants in your studio.
So find a little extra space and try to fit in a few more people, without reducing the quality of your yoga sessions. Maybe you have a few friends who’ve always wanted to join one of your classes. Convince them to show up today! :)
The more advanced your students become, the more they want to delve deeper into specific topics and the more they are willing to pay to do this.
Holding weekend workshops in your studio and organizing retreats can be a good opportunity for your students to deepen their knowledge in certain topics. Whether it is handstands, splits, or meditation methods, hold a two-day workshop with them. You may even choose to invite a guest teacher who is skilled in this topic.
Your students will thank you for making this special event possible, and it’s a good way for you to make a few extra Euros. You don’t even have to teach by yourself.
You’ve most certainly spent a lot of time, effort and of course money in creating your ideal yoga space. This is what makes it so special for your students. But this can also make the space interesting for others too.
Most of the time when you’re not giving classes or when it’s not getting cleaned, your studio will probably be unused. So why not make a few extra Euros by renting out your location to photographers for example?
Photographers are always in need of creating great, new content. So reach out to them and encourage them create content in your location for a little rent. You’ll get a few extra Euros and you might also profit from their reach, which can be a good promo for your studio.
Moreover you could rent out your studio to martial arts or dance class teachers for kids. In contrast to adults who often have to work during the day, kids can train in the afternoon when you’re less likely to offer yoga classes to adults.
Every yogi needs a yoga mat or fresh yoga pants once in while. So why don’t you sell these items to them?
Many brands offer special, wholesale deals for yoga studios. Google a little bit and look out for the “wholesale section” on their websites. When you’ve found a few brands that fit your yoga studio, ask for their price lists and sales requirements.
Selling yoga equipment requires a little bit of investment upfront and maybe you don’t have the space for all the extra stuff in your studio. So here’s another way to earn a few extra Euros: become a brand ambassador.
A lot of online, yoga stores and brands offer specific discount codes for brand ambassadors and pay a commission for every sale made using it.
This way you can profit from every sale coming through their discount code. And they don’t have to invest upfront or sell it themselves.
We all know it. Starting yoga can be really tough in the beginning. After sitting at a desk for years, joining a yoga class as a beginner can be very intimidating.
You see all those advanced yogis doing all these nice asanas with ease, while you aren’t even able to stand on one foot properly. That could be a reason why the yoga journeys of beginners often end after their very first lesson.
To not overwhelm your hard-acquired new students, start by giving yoga classes explicitly for yoga beginners. Start with asanas that are easy to master so that they get early success stories that give them a feeling of how beneficial yoga can be when done regularly.
Or try to incorporate yoga props that make hard asanas more accessible to them. The FeetUp® Trainer for example makes inversions as easy as child’s play and is particularly suitable for beginners. New participants will be thrilled by standing upside down so easily. More over, large discounts for yoga studios are available on this product. See how you can benefit here.
As you can see, there are a bunch of different ways to increase the revenue of your yoga studio. You only have to be a little creative and know your numbers. Now it’s your turn! Find the strategy that best fits your studio.
What actions have you taken to increase the revenue of your studio? What worked the best for you? Share your wisdom in the comments!
]]>Der FeetUp® Trainer eignet sich nicht nur wunderbar zum Erlernen von Umkehrhaltungen, er unterstützt dich außerdem bei der richtigen Haltung deiner Yoga-Stellungen. Heute möchten wir dir unsere 10 Lieblings-Yoga-Posen mit unserem FeetUp Trainer vorstellen. Also auf zum FeetUp und los geht's.
]]>❤️ Asana 1: Upward facing dog
The upward facing dog is a yoga exercise that you certainly know. It opens your rib cage, trains your back and also provides a firm butt. Support your hands on the woody sides of your FeetUp and take a big step backwards. Then first put your right foot back and get on the back of your foot, then the left, as you move your weight further onto your arms. Tighten your entire body and squeeze the shoulder blades together to open the chest as much as possible. Make sure your buttocks are not sagging by tensing your legs and buttocks firmly.
❤️ Asana 2: Forward Bend
Sit on the edge of the of your FeetUp cushion and extend your legs straight, the heels touching the floor. Then slowly bring your upper body to your thighs, always making sure your back is straight. Then try to grab your feet with your hands. Not only does this exercise train the back of your legs and stretches your hamstrings, it also promotes your discipline. Stay in this pose for at least 10 minutes and just let go.
❤️ Asana 3: Forward Fold (for Advanced yogis and/or bendy people)
This exercise looks so simple and yet there are so many who find it so difficult. For many, it seems impossible to reach their feet with their hands. But practice is known to make perfect. Stand with your legs straight on the cushion of your FeetUp and bend your upper body forward slowly. Try to bring your upper body to your thighs as close as possible, almost as if you were going to lay your upper body on top of them. You can hang your head easily. If you are very flexible, you can use your hands to grip the feet of your FeetUp and pull yourself further down.
❤️ Asana 4: Half Moon Pose
This exercise trains your balance while also opening your rib cage. Especially for those of you who often lose their balance in this pose, the FeetUp is very helpful. Stand with your legs straight in front of your FeetUp. Take a step back with your left foot and get into a lunge. Then tense your core and put your left hand on your left hip. Lift your left foot off the ground and extend your leg behind you until it is parallel to the floor. Your right hand is on the FeetUp cushion and provides stability. Now rotate your hips so the left side is stacked over the right. Your left foot will now point outside. The last step is to bring your left hand straight up, opening your rib cage.
❤️ Asana 5: Bowed Half moon pose
Starting position is the Half Moon Pose. From there, bend your left knee and hold your left ankle with your left hand. Press it lightly into the palm of your hand to open your back further. Make sure to squeeze your left shoulder to open the ribcage even more.
❤️ Asana 6: The three-legged dog
The downward facing dog is probably the most famous dog ever. But have you ever heard of the three-legged dog? This exercise is especially good at stretching your hips while providing all the other benefits you can get from the downward facing dog. Support yourself with your hands on the wooden sides of your FeetUp and take a big step backwards with both legs. Try to get your heels to the floor while you're straightening your legs. The arms are stretched out too. Now lift your right foot off the ground and stretch it in the air. You can either open your hips by bending your right knee and rotating your hips, or you can close your hips. In that case, your right leg and right arm should form a straight line.
❤️ Asana 7: Extended Puppy Pose
This asana provides a good stretch in the upper back, shoulders, spine and in the arms. First, get into an all-four position with your hips over your knees. Start to slowly move your hands forward until you can grab the sides of your FeetUp. As you do so, slowly sink to the bottom of your chest, giving the upper back and arms a wonderful stretch.
❤️ Asana 8: Pike Headstand
For a FeetUp Yoga sequence the headstand cannot be missing. In the pike version, this asana provides not only for a good circulation of your head, but also for strong abdominal muscles. Put your head into the opening of your FeetUp and hold onto the wooden sides with your hands. Your feet are still on the ground. Instead of bringing one leg up after the other, you try to bring them up at the same time. When your legs are parallel to the ground, hold them shortly and bring them down again. Repeat this exercise a few times and you will feel your abdominal muscles the next day!
❤️ Asana 9: Back Bend
First, sit on the floor in front of your FeetUp trainer, knees bent, feet on the floor. Then slowly lower your torso back onto the cushion of the FeetUp and reach your arms behind you until you can grab the feet of the stool. Your butt lifts a few inches off the ground. This exercise opens your ribcage and provides a great stretch for your upper back.
❤️ Asana 10: Supported Lunge
For those who suffer from a stiff hip, this exercise is perfect. First, place your forearm on the FeetUp cushion, then place your right foot on the outside of your FeetUp, while the left foot takes a big step back. Make sure that the left leg is always active, meaning tightened, and does not sink down. For an extra stretch, you can then push your right knee a little further outside.
Photos: Simon Toplak Photography
]]>Yoga is not only good for adults. Even children benefit from the regular training on the mat. Yoga is proven to promote concentration as well as physical fitness, balance and coordination. For this reason, Kilian Trenkle, inventor of the "FeetUp" yoga trainer, and Patrick Broome, yoga teacher of the national team, support the project "Yoga for Kids" and donate 20 FeetUp trainers to social institutions of the Kreisjugendring Munich.
]]>Yoga is not only good for adults. Even children benefit from the regular training on the mat. Yoga is proven to promote concentration as well as physical fitness, balance and coordination. For this reason, Kilian Trenkle, inventor of the "FeetUp" yoga trainer, and Patrick Broome, yoga teacher of the national team, support the project "Yoga for Kids" and donate 20 FeetUp trainers to social institutions of the Kreisjugendring Munich.
"Not only does yoga help children to learn better balance and coordination, it also promotes their self-confidence as they master individual poses. With the FeetUp Trainer, they can easily and most importantly risk-free get into the headstand and can enjoy the world headfirst.", says Kilian Trenkle, inventor of the headstand stool. In fact, the headstand is said to calm the mind and reduce stress. This is especially beneficial for very active children. With the FeetUp they can relax in the head-up pose and learn to concentrate fully on their body. And all in an absolutely fun way.
The aim of the action is to introduce children to yoga in a playful way. After all, the relaxing exercises promote the development of children on a physical, mental and spiritual level. On a physical level, yoga provides improved motor skills and body awareness, as well as an improved body sensation. It also promotes concentration and trains the general sensory perception, which leads to a better learning ability. Yoga can also be beneficial for social interaction in the group, as certain rules of friendly dealing with oneself and the environment are promoted in training.
FeetUp and Patrick Broome Yoga are delighted to inspire the children of the social institutions of the KJR Munich by donating 20 FeetUp trainers for yoga and the headstand. "We hope the kids will enjoy yoga with the FeetUp Trainer. Hopefully, the benefits will not only be noticed by the kids themselves, but also by their parents. ", says Patrick Broome.
They don't only practice headstands, but also the handstand. Inversions generally have many advantages.
]]>Photo: Wari Om / Yoga Journal Deutschland
They don't only practice headstands, but also the handstand. Inversions generally have many advantages. They promote blood circulation and relieve pressure on the hips and legs. The increased circulation of the head brings great benefits to the entire organism. The change of position massages the internal organs. Heaven and earth become one as your crown chakra turns to the ground.
Another significant aspect is that you overcome fears by balancing your head, whether in handstands or on the FeetUp.
I speak from personal experience: I have inherited a defect in the spine, a small scoliosis (a slightly bent spine, author's note). The headstand was always hard for me, but it was part of my exercises. FeetUp was the answer here in many ways. It takes the pressure off the cervical vertebrae and stretches the neck. FeetUp allows you to move your neck freely, which is very, very helpful. You do not even need to warm up. You can wake up in the morning and just hop in. A fantastic way to start the day. The FeetUp attitude is the best asana to start any yoga practice.
I think you should use everything that supports your well-being and health. We should not limit ourselves in our thinking. It is an evolutionary process to discover something new. I think FeetUp is a wonderful tool that helps you build trust in your own body.
No. I think men and women enjoy the same benefits. Both will feel regenerated and rejuvenated. Balancing in inversions is a very important exercise. For everybody!
I am open to the gifts of life. And the FeetUp is a very special gift for all people.
Der bekannteste Iyengar Yogalehrer Großbritanniens Alaric Newcombe (Senior Intermediate III) ist begeistert vom FeetUp FeetUp® Trainer.
]]>Tradition meets modern age. Alaric Newcombe is the highest qualified Iyengar yoga teacher in the UK. FeetUp® inventor Kilian wanted to put his product to the acid test. Actually, the meeting should have taken only half an hour. But after more than two hours, the two yogis were still practicing together on the FeetUp®, discovering a variety of new exercises.
About Alaric Newcombe:
Alaric has been practicing Iyengar Yoga since 1983 and has taught since 1991. He has been certified by the Iyengar Yoga Association (UK) as a Senior Intermediate III Iyengar Yoga Teacher. This is the highest qualification level of the Iyengar Yoga Association in the UK. He was inspired by the direct mediation of BKS Iyengar, his son Prashant, his daughter Geeta and senior Guruji students in the UK and Europe. Alaric has a dynamic and flowing teaching style.
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