Special Offer for New Fitness Students - 10 days for $10
Come in and try any of our fitness classes at Dolphin Yoga & Doula Center.
Take all the classes you want at just $10 for 10 days.
$10 for 10 days of Vinyasa Flow, Prenatal Yoga, Mommy and Me Yoga @ Dolphin Yoga & Doula Center
DYDC Holiday Fitness Schedule
Saturday November 22nd
Prenatal Yoga and Vinyasa Flow will be substituted with Prenatal Pilates and Pilates respectively.
November 26 thru November 30th
DYDC will be closed
December 24th thru December 26th
DYDC will be closed
December 31st thru January 1st
DYDC will be closed
Prenatal Vinyasa Yoga
Being pregnant is an amazing time in a woman’s life, her body changes every day. Yoga offers a pregnant woman the ability to maintain or achieve a strong, flexible and centered body, mind and spirit in an ever changing physical form. Although yoga is a safe form of exercise for pregnant women, every woman’s body is different and requires attention and awareness during any exercise to ensure the body’s well being. Please obtain permission from your doctor, midwife or health provider before doing any prenatal exercise and most importantly, listen to your body.
Prenatal yoga classes are open to all expectant mothers regardless of prior yoga experience. Classes focus on preparation of mind and body for the enormous demands of labor, childbirth and motherhood. Yogic breath and postures are designed to help ease common pregnancy discomforts, strengthen the muscles needed for labor & delivery, and increase circulation for improved energy efficiency.
For best results it is recommended that you practice Prenatal Vinyasa Yoga at least two times per week. If you are unable to attend two classes a week, please consider practicing yoga at home with a DVD to supplement your practice.
Please read “Important tips for women practicing prenatal yoga”
Learn more about Jennifer Wolfe and Prenatal Yoga
Pilates
The benefits of Pilates classes are to increase strength through the “core” or upper torso. Most participants report that since doing Pilates exercises that they have improved posture, flatter abdominals and increased flexibility. Joseph Pilates stated that these exercises could change a person’s body in 30 days if done only 10 minutes per day. Many people come to Pilates to help heal an injury, and they end up transforming their overall appearance.
Taking Pilates classes can have the following benefits on your overall health & well being:
- Improve strength, flexibility and balance.
- Tone and build long, lean muscles without bulk.
- Challenge deep abdominal muscles to support the core.
- Engage the mind and enhance body awareness.
- Condition efficient patterns of movement making the body less prone to injury.
- Reduce stress, relieve tension, and boost energy through deep stretching.
- Restore postural alignment.
- Create a stronger, more flexible spine.
- Promote recovery from strain or injury.
- Increase joint range of motion.
- Improve circulation.
- Heighten neuromuscular coordination.
- Offer relief from back pain and joint stress.
- Correct over-training of muscle groups which can lead to stress and injury.
- Enhance mobility, agility and stamina.
- Compliment sports training and develop functional fitness for daily life activity.
- Improve the way your body looks and feels
What can I expect from a Pilates Workout?
Pilates workouts focus on building a strong healthy body by promoting concentrated movement. Pilates is designed to combine your breathing rhythm with the movement of your body. In Pilates exercise, you hold your torso tightly in place while moving your arms and legs in different directions. This challenges your flexibility, balance, stability and strength.?For Pilate’s beginners, the exercises are hard at first because your body will need to adjust to the feeling of using supporting muscles for the balancing and strengthening movements. Start practicing slowly, as your body allows, and more exercises can be added to your routine once your body adapts. ?You will be taught to concentrate on your muscles and our instructors will guide you through each move and explain why you’re performing each move and what your body is doing.
Vinyasa Flow
Vinyasa flow is a yoga class where the poses are connected by a series of movements called vinyasas. This is a fun and challenging class open to everyone, which focuses on improving overall body and mind wellness to counter normal daily stresses and work on commonly fatigued muscle groups. Vinyasa flow is based on Ashtsngsa Yoga, a system of yoga developed by Sri K. Pattabhi Jois. Yogic breath and postures are designed to help strengthen the body from head to toe and increase circulation for improved energy efficiency.
Yoga has been known to alleviate problems associated with:
- High blood pressure
- Constipation
- Asthma
- Backaches
- Menopause
- Varicose veins
- Carpal tunnel syndrome
- Diabetes
- Migraine headaches
- High cholesterol and many chronic illnesses
- Stress
Personal Fitness Training
Working with a trainer is one of the fastest, easiest, most successful ways to improve your health and fitness. In fact, personal training has proved so effective that it has spread well beyond the realm of the rich and famous. Today, personal trainers are used by people of all fitness, age and economic levels–and from all over the world–to help make lifestyle changes those people couldn’t achieve by themselves. How do you know if hiring a personal trainer is the right choice for you? Consider the following things a personal trainer can do:
1. Improve Your Overall Fitness. IDEA surveys show the primary reason people hire personal trainers is to get professional assistance to improve cardiovascular health, strength, flexibility, endurance, posture, balance and coordination. A trainer will monitor your progress and fine-tune your program as you go, helping you work your way off plateaus.
2. Reach or Maintain a Healthy Weight. Body fat reduction, weight reduction or management, body shaping and toning can all be achieved with the aid of a qualified trainer, who can help you set realistic goals and determine safe strategies, all while providing the encouragement you need.
3. Learn to Stick to It. Sticking with well-intentioned plans is one of the biggest challenges exercisers face. A trainer can help you brainstorm ways to overcome your biggest obstacles to exercise.
4. Focus on Your Unique Health Concerns. IDEA surveys show that 50 percent of personal trainers clients have special medical needs, such as arthritis, diabetes or obesity. A personal trainer can help you with these or other issues, including low-back pain, rehabilitation from injury and pre/postnatal training.
5. Find the Right Way to Work Out. You will learn the correct way to use equipment, and appropriate form and technique for cardiovascular work and free-weight training.
6. Stop Wasting Time. Get maximum results in minimum time with a program designed specifically for you. Workouts that use your strengths and improve on your weaknesses are efficient and effective.
7. Learn New Skills. Want to improve your tennis game, learn to ski, become an in-line skater, golf like a pro, better your weekend basketball game or get ready for a wilderness adventure vacation? An individualized program can improve your overall conditioning and develop the specific skills you need.
8. Enhance Your Mind, Body and Spirit. A personal trainer can act as a doorway to new personal growth experiences. Many trainers provide mind-body activities, such as yoga or tai chi sessions. Your trainer may help you uncover new insights about yourself or find potential you didn’t realize you had.
9. Benefit From the Buddy System. What could be better than making a commitment to regularly meet with someone who will provide you with individualized attention and support?
10. Take Charge of Your Program, and Do It Your Way. With the right trainer, you can find the exercise program that works best for you. Are you more comfortable with a demanding program or a gentler approach? Would you like to train at home or at work, at a club or in a trainer’s facility? How many times per week or month do you want to meet your trainer, and for how long? Carefully choosing a personal trainer enables you to select the type of guidance that will benefit you. You can get fit and healthy your way and take ultimate responsibility for your own health.
Partner Prenatal Yoga & Massage
Partner Prenatal Yoga & Massage classes are open to all expectant mothers and their support partners regardless of prior yoga experience. Partner teams are instructed in a variety of yogic postures and massage techniques that help prepare the mind and body for the enormous demands of labor, and childbirth. Yogic postures and massage techniques are designed to help ease common labor-related discomforts, address specific labor conditions (i.e. back labor), stimulate relaxation, and encourage partner participation in the birthing process. Classes are 2 hours in duration.
Uplifting ‘Mommy & Me’ Flow Yoga
Enjoy your yoga practice with your little one by your side …or wandering around the yoga room. Basically, we don’t want you to have to get daycare in order to continue your yoga practice, and while you practice, your baby or toddler will benefit from being exposed to this environment. We will practice our daily asanas in a fun, powerful, freestyle sequence that will uplift our mood, tone and strengthen our body and increase our energy. This class will leave your body feeling flexible and strong, yet your mind will be clear and calm.
Uplifting Mini Flow Yoga (3-5 yrs.)
This class is taught in a fun, playful, supportive and explorative format. Children’s classes are taught in a circle, where we practice breathing to a five-count and yoga in the form of animal poses or other nature poses. In this class, children will begin to stimulate and strengthen their hand-eye coordination, imagination, group format cooperation and self-exploration at an extremely young age. Games & books often taper down the class during the last 10-minutes, followed by a mini-relaxation exercise.
