Flexibility and Mind

Yoga is an exercise that emerged in India and focuses on breathing to increase physical and mental well-being. Yoga, which protects physical and mental health, includes a series of movements, breathing exercises and meditation designed to reduce stress and increase strength and flexibility. It is done to create awareness and harmony between the mind and body. We can define yoga as “a journey you will embark on with your mind and body”.

Benefits of Doing Yoga

Doing yoga has many benefits for both physical and mental health. yoga strengthens muscles, supports respiratory and heart health. It is good for stress, anxiety and depression. It reduces chronic pain. It helps you sleep regularly. It increases the quality of life. Doing yoga is accepted as alternative and complementary medicine in many countries around the world.

8 Steps of Yoga

There are 8 steps of yoga, which is a journey you will embark on with your body and mind. These are; Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.

Yama: Purification of the person from negativity,

Niyama: Strengthening of the will,

Asana: Movements made for the body to become balanced, flexible and strong,

Pranayama: Breathing and energy techniques,

Pratyahara: Directing the senses from the external world to the internal world,

Dharana: Focusing practices,

Dhyana: Positive thinking and meditation,

Samadhi: Enlightenment and realization of the whole

What are the Types of Yoga?

There are many different types of yoga, either physical or based on meditation. In order to help you find the type of yoga that suits you, the following types of yoga are listed;

Hatha Yoga: A type of yoga in which yoga postures called asanas and breathing exercises are used more intensively. Hatha yoga is a good choice for beginners.

Ashtanga Yoga: This type of yoga consists of a series of postures that follow a certain order and are always applied in the same way. The aim is to gain breath awareness in each posture.

Vinyasa Yoga: In vinyasa yoga, an athletic yoga style, movements are controlled by your breath and you move from one pose to another with each breath. However, there is no fixed flow.

Kundalini Yoga: This type of yoga aims to reveal the energy hidden in the human body. It is a type of yoga where physical postures and meditation are applied equally.

Bikram Yoga: Bikram yoga, which consists of an exercise program of approximately 90 minutes, consists of 26 yoga postures and two breathing exercises. The difference of this type of yoga from others is that it is done in a room with 40% humidity and 40 degrees.

Yin Yoga: Yin yoga, which will be the ideal choice for beginners, is a slow-paced yoga type. Characterized by the length of sitting postures, this type of yoga will help you find inner peace.

Restorative Yoga: Restorative yoga is just for you to relax your mind after a tiring day! The postures in the restorative yoga type, which allows the body muscles to relax, are easy and relaxing. It helps to cleanse and release the mind.

Jivamukti Yoga: This type of yoga, consisting of Vinyasa yoga exercises, includes breathing exercises and a series of postures. A very entertaining type of yoga, jivamukti yoga is both a spiritual and physical exercise.

Meditation has been widely practiced for thousands of years to relax and reduce stress. Meditation, which is very beneficial for mental health, gives the person inner peace. During meditation, deep focus occurs and the negative thought flow that causes stress in the person is removed. The person feels good physically and spiritually at the end of meditation.

What are the Benefits of Meditation Therapy?

According to research, meditation therapy provides many benefits to people physically and mentally. We can list the benefits of meditation as follows;

Meditation is mostly done to reduce stress. In this way, health problems that arise due to stress are tried to be reduced.
Meditation is also done to cope with stress in people with anxiety disorders.
Meditation is very useful for eliminating negative thoughts in depression patients. Since it is good for mental health, it also helps people with psychological disorders.
Regular meditation increases concentration, focus and prevents memory loss. In this way, the person becomes more successful in business or school life.
It increases mental awareness.
People with sleep problems can relax and fall asleep in a shorter time thanks to meditation and their sleep quality increases. This way, their sleep will also be regular.
Meditation reduces pain.
People’s blood pressure levels will be normal with regular meditation.
How to Meditate?

To start meditating, you must first find a quiet place and sit down. There should be no noise from outside that will disturb you. For this, you should make sure that your phone is on silent. Then, sit up straight without any tension. Focus your attention by breathing slowly. When a thought or something else distracts you, let them come and go. Once your mind is distracted, accept the distracting thought and try to let it go as much as it comes to your mind. Then gently bring your attention back to your breath. It is completely normal for your attention to be distracted during meditation therapy. This situation can be seen as anxiety for beginners. However, distraction is also a part of the meditation process.

Breath therapy can be done to help eliminate conditions that affect a person’s mental health, such as stress, anxiety, depression, and sleep disorders. Breathing exercises help maintain both mental and physical health. Thanks to correct breathing techniques, the mind relaxes and negative thoughts that cause stress are eliminated. Our breathing pattern affects our lives even if we are not aware of it. Breath therapy performed regularly every day increases the person’s quality of life.

How is Breath Therapy Done?

Breath therapy is recommended by doctors for mental and physical health. Breath therapy, which reduces stress, can be easily done by anyone, regardless of location or place. Here is a simple breathing therapy routine that you can do yourself;

Sit in a comfortable position or lie on your back.
Take a deep breath through your nose by expanding your abdominal area.
Hold your breath for about 3-4 seconds.
Slowly exhale the breath you have taken through your mouth. During this time, your abdominal area should be pulled inward again.
Be slow while doing the entire exercise and try to release all the air as much as possible.
Repeat the inhalation and exhalation process 10-15 times.
You can progress by increasing the duration of inhalation and exhalation with each repetition.
Try to do this breathing exercise by spending at least 5-10 minutes every day.
What are the Benefits of Doing Breathing Exercises?

Breathing exercises have many benefits when done correctly and according to their technique. The benefits of breathing exercises done regularly and correctly are as follows;

Breathing exercises help reduce stress and anxiety by relaxing the body.
It increases mental focus. It also improves concentration.
Regular breathing exercises increase energy levels.
It makes the person calmer.
Breathing exercises ensure that the digestive system works better.
Regular and correct breathing exercises strengthen the immune system.
Breathing exercises also strengthen the respiratory muscles and increase respiratory capacity.
It allows the heart to work more effectively.
Breathing exercises increase the quality of sleep. It shortens the time it takes to fall asleep.
Regular breathing exercises improve mental and physical health and give the person a general sense of well-being.

Reformer Pilates, also known as pilates with equipment, is a type of pilates that is done using equipment to stretch and tighten the body. Pilates with equipment, which has incredible benefits for the body, has become quite popular in recent years. Pilates with equipment is done using specially designed equipment, unlike pilates done on a mat. Reformer Pilates, which aims to give strength and balance to the body, is done using the person’s own weight. Pilates with equipment, which is done by paying attention to diaphragm breathing, also corrects your posture and helps you gain the correct posture.

How is Pilates with Equipment Done?

Reformer Pilates provides more movement opportunities than pilates done on a mat. Because it has specially designed equipment that resembles a bed. In this way, exercises are done in ways such as lying on the back or side, sitting, standing, pulling the belts, pushing the foot bar, sitting on shoulder blocks, hanging upside down. In other words, pilates with equipment offers the person a wide variety of workout opportunities. The equipment can also create resistance that will make exercises that are not possible to do on a mat easier or more difficult.

What are the Benefits of Pilates with Equipment?

The biggest advantage is that Pilates with equipment has many benefits, which gives results faster than pilates done using a mat.

It tightens and shapes the body.
It reduces and improves spinal problems such as joint pain.
It gives flexibility to the body.
It reduces stress and anxiety.
It works the lazy lower abdominal muscles.
It increases the person’s endurance.
It regulates the breathing rhythm.
It corrects the general posture and hunchback posture.
It reduces stress.
It increases mobility.
It provides the body to be more balanced.
It strengthens the pelvic floor muscles.
It prevents the formation of blood circulation diseases.
It increases muscle density.
It strengthens the ability to focus and concentrate.
The risk of injury is less than other sports training.
You will feel the difference in 10 sessions. You will see the difference in 20 and have a completely new body in the 30th session

Mat Pilates

Pilates is a strengthening, tightening and balancing exercise program that focuses on the central muscle groups that support the spine and help the body balance and healthy posture, and also includes breathing techniques and mental concentration.

Mat Pilates strengthens muscle tissue with a series of movements performed standing and on the floor by working the muscles on the mat in sections, while also increasing body endurance, bone density and joint mobility. We have Mat Pilates classes at Yogatime; sometimes auxiliary materials such as tapes are used, but mostly Pilates classes are applied without materials, using only your own body weight.

If you are looking for a quick recovery in your body, tightening of the abdomen, hips and legs, and strengthening of your posture, Pilates is for you!

What is Fitness?

The dictionary meaning of the word “fitness” is; the body being healthy and in shape.

Fitness is a sport that is generally preferred to be done with equipment in gyms. It allows you to do all the sports that you can do in nature to stay healthy, such as slow or fast pace walking, running, climbing, rowing, pedaling, with equipment.

Fitness training is planned differently for each person. After the person’s height, weight, bone, fat and muscle ratios are measured, a special program is created by the trainer. This program includes which movements will be done for how many minutes and in what order. Those who do fitness should definitely follow the program that their trainers have prepared for them, and prepare the body for fitness with warm-up exercises before starting sports. In addition, clothing and shoes suitable for fitness should be selected. Plenty of water should be drunk so that the body can regain the fluid it loses during and after sports.

What are the Benefits of Fitness?

It helps you lose weight by accelerating metabolism.
It accelerates blood circulation.
It makes you energetic during the day and regulates your sleep at night.
If those with arrhythmia do fitness regularly and under the supervision of a doctor, it helps to correct the rhythm of the heart.
It strengthens the immune system.
It removes harmful toxins from your body and allows you to continue your life in a healthier way from where you left off.
What is Bungeefly?

Bungee Fly is a new type of artistic and sportive activity performed by supporting elastic cords worn on the waist area of ​​the body and attached to the harness with professional mountaineering straps: The retraction of the elastic cords allows you to move in the air and have an unlimited experience against gravity.

During the Bungee Fly exercise session, you can perform movements higher, more fluidly and lighter than normal ground exercise. While working in this exercise system; your feet will be off the ground, you will feel a complete sense of flying and when you land, you will be able to jump and take off again.

Bungeefly Benefits

Helps You Lose Weight

Jumping is a good exercise to burn excess weight. Regular jumping burns calories in the body, as in running, cycling or swimming. The lymphatic system is stimulated by jumping. Thus, as a result of the metabolism being activated during exercise, it becomes easier to remove toxins from the body.

Increases Energy

Rhythmic jumping works large muscle groups, speeds up breathing and blood flow, regulates the rhythm of the heart. This acceleration of circulation increases the amount of oxygen and nutrients carried to the cells, increasing the body’s energy level and providing vitality.

Protects Joints

Jumping is a safe, beneficial and light-effective exercise. Jumping on flexible cords makes working out easier and safer, as it reduces the impact felt on the joints much more compared to similar workout movements done on a hard surface. Therefore, it is a very effective exercise method against joint problems and back pain.

Supports Detox

Doing Bungee Fly; perfectly helps the body to clean itself. Our lymph is not a pump like our heart; gravity and muscle movement are needed to stimulate the lymph circulation. The rhythmic jump done with Bungee Fly provides both. When our body temperature rises, we start to sweat, thus our body is cleansed of acidic waste through the skin. Doing Bungee Fly provides concentration of large muscle groups, carries oxygen that alkalizes the body to all tissues, stimulates the organs in the abdominal area, supports and facilitates the passage of solid wastes from our intestines.

Strengthens Immunity

Most of our immune cells are transported by the lymphatic system. Strengthening lymph circulation also increases the mobility and activity of these cells throughout our body, helping our body fight infections and diseases.

Improves and Calms the Nervous System

With fitness and jumping movements, that is, the rhythmic movement our body makes up and down, we feel our body better. Doing different movements together challenges and improves our coordination. Jumping is also a good stress reliever. Repeating jumps allows you to relax.

Modern Dance

Modern dance is the individual expressing their feelings freely with their body, realizing themselves through dance, without being bound to any dance technique.

Benefits of Modern Dance

Increases Your Body’s Fitness Level and Flexibility
Increases Your Coordination
Sharpens Your Musical Skills
Increases Your Strength and Endurance
Adult Ballet

Ballet is a type of dance that people of all ages can do both as a hobby and as a professional. Adult ballet training programs are generally preferred by people who want to socialize in a fun and artful environment away from the boring aspects of daily life. You can achieve a healthy body with ballet and start to beautify your life with a positive perspective.

1. Creates Body Awareness

Adult ballet training is a process where you enter a fun and healthy journey and start to know your body better. By discovering the boundaries of your body with ballet figures, you feel body points that you were not aware of before and even unaware of their existence. Since every muscle in your body is stretched, it is possible for you to feel like you are reborn at the end of ballet training.

3. It Gains Creativity

Ballet training teaches you to express yourself with your body over time with its many figures. As your ability to express yourself with your body improves, your creativity will also increase. Now you will start to think of every figure and concrete object in a more different and colorful way in your mind and learn to look at life from different perspectives.

4. It Makes You Self-Confident in Business and Social Life

Ballet changes your life order positively with its formality and sense of responsibility. You will gain a sense of responsibility with ballet training and you will see that you act with this sense of responsibility in your business life. Thus, the benefits of ballet for adults include feeling self-confident and happy at the end of every job that comes your way both in social life and business life.

5. It Increases Your Sense of Music and Rhythm

Ballet and music are of course an inseparable duo. One of the most important benefits of ballet for adults is the development of the sense of music and rhythm, which is among the benefits of being able to do ballet with music from every culture and every style.

Zumba

Zumba is a type of exercise that combines aerobic movements with dancing. Originating in Latin America, this exercise helps you both have fun and stay in shape. Zumba, which can be done safely by people of all ages, is a great way to add vitality to your life. For all these reasons, Zumba, which is a fun cardio, has many benefits.

1. Helps You Lose Weight

Although it varies depending on body weight and the intensity of the exercise, Zumba dance burns between 400 and 900 calories in an hour. For this reason, Zumba is often preferred by those who aim to lose weight. Zumba training, which is done two or three times a week, can help you reach your weight goals with a balanced diet.

2. Positively Affects Mental Health

Zumba actually benefits mental health in many different ways. Zumba may be the activity you are looking for, especially if you want to reduce your stress and anxiety levels. Thanks to Zumba, you can relieve stress, get away from the problems of daily life and stay in shape. In addition, since Zumba is an exercise done in groups, you can socialize and feel positive. Group classes give you the opportunity to socialize and help you establish new relationships.

3. Good for Cardiovascular Health

Zumba includes many movements that contribute to cardiovascular health. When done regularly, it helps prevent diseases such as cardiac arrhythmia and thrombosis. In this way, it is possible to not only get in shape with Zumba, but also strengthen your heart health.

4. Improves Conditioning

Another great aspect of Zumba is that it allows you to improve your condition. Since you need to move different parts of your body at the same time during exercise, Zumba is perfect for developing condition! Although constantly moving may seem a little challenging at first, you will get used to it and increase your endurance as the training progresses.

5. Tightens the Body

The benefits of Zumba are endless! The dance moves in Zumba have the quality of strengthening the muscle groups in the abdomen, legs and hips. Therefore, Zumba is also a perfect option to tighten and shape your body.

6. Increases Your Endurance

If you do Zumba regularly, your body resistance will also increase. Because almost all the muscles in your body move during exercise. At the same time, you have to make an effort to stay balanced. Although this situation may seem challenging at first, Zumba will increase your endurance over time.

7. Helps You Improve Your Posture

If you complain about hunching, Zumba may be the right choice for you. Many people complain about this situation due to the increase in computer use and desk jobs. Zumba dance helps to correct your posture by strengthening your back and neck muscles. In this way, you can not only improve your appearance but also gain a good posture and do your daily work more easily.

8. Increases Your Self-Confidence

Zumba dances done in groups increase your self-confidence and social skills. You can witness that your stress and negative feelings decrease thanks to music and dance. Since you produce during the workout, your happiness increases and this is reflected in your social life.

9. Suitable for People of All Ages

Since Zumba movements can be changed according to the person’s age and needs, everyone can join Zumba classes. Since Zumba is a sport performed with fun figures and music, older people also enjoy exercising. In addition, since there is no need for much equipment while doing Zumba, it is very suitable for beginners. No matter what your fitness level is, you can do Zumba in a fun way.

Pilates is a strengthening, tightening and balancing exercise program that focuses on the central muscle groups that support the spine and help the body balance and healthy posture, and also includes breathing techniques and mental concentration.

Mat Pilates strengthens muscle tissue with a series of movements performed standing and on the floor by working muscles on the mat in different areas, while also increasing body endurance, bone density and joint mobility. We offer Mat Pilates classes at Yogatime; sometimes auxiliary materials such as tape are used, but mostly Pilates classes are performed without materials, using only your own body weight.

If you are looking for a quick recovery in your body, tightening of your abdomen, hips and legs, and strengthening of your posture, Pilates is for you! You will feel the effects in the first lesson and observe the change in your body in a few months with Pilates.

Modern dance is the individual expressing their feelings freely with their body and realizing themselves through dance, without being bound by any dance technique.

Benefits of Modern Dance

Increases Your Body’s Form Level and Flexibility

Increases Your Coordination

Sharpens Your Musical Skills

Increases Your Strength and Endurance

Zumba

Zumba is a type of exercise that combines aerobic movements with dance. This exercise, which originates from Latin America, helps you both have fun and maintain your form. Zumba, which can be done safely by people of all ages, is a great way to add vitality to your life. For all these reasons, Zumba, which is a fun cardio, has many benefits.

Helps You Lose Weight

Although it varies depending on body weight and the intensity of the exercise, Zumba dance burns between 400 and 900 calories in an hour. For this reason, Zumba is often preferred by people who aim to lose weight. Zumba workouts done two or three times a week can help you reach your weight goals with a balanced diet.

2. Positively Affects Mental Health

Zumba actually benefits mental health in many different ways. Especially if you want to reduce your stress and anxiety levels, Zumba may be the activity you are looking for. Thanks to Zumba, you can relieve stress, get away from the problems of daily life and keep your shape. In addition, since Zumba is an exercise done in groups, you can socialize and feel positive. Classes done in groups give you the opportunity to socialize and help you establish new relationships.

3. Good for Cardiovascular Health

Zumba includes many movements that contribute to cardiovascular health. When done regularly, it helps prevent diseases such as cardiac arrhythmia and thrombosis. In this way, it is possible to not only get in shape with Zumba, but also strengthen your heart health.

4. Improves Conditioning

Another great aspect of Zumba is that it allows you to improve your condition. Since you need to move different parts of your body at the same time during the exercise, Zumba is perfect for developing fitness! Although constantly moving may seem a little challenging at first, you will get used to it and increase your endurance as the training progresses.

5. Tightens the Body

The benefits of Zumba are endless! The dance moves in Zumba have the feature of strengthening the muscle groups in the abdomen, legs and hips. For this reason, Zumba is also a perfect option for tightening and shaping your body.

6. Increases Your Endurance

If you do Zumba regularly, your body resistance will also increase. Because almost all the muscles in your body move during the exercise. At the same time, you need to make an effort to stay balanced. Although this situation seems challenging at first, Zumba will increase your endurance over time.

7. Helps You Correct Your Posture

If you complain about hunching, Zumba may be the right choice for you. Many people complain about this situation due to the increase in computer use and desk jobs. Zumba dance helps to improve your posture by strengthening your back and neck muscles. In this way, you can not only improve your appearance but also gain a good posture and do your daily work more easily.

8. Increases Your Self-Confidence

Zumba dances done in groups increase your self-confidence and social skills. Thanks to music and dance, you can witness that your stress and negative feelings decrease. Your happiness increases because you produce during the workout, and this is reflected in your social life.

9. Suitable for People of All Ages

Since Zumba movements can be changed according to the person’s age and needs, everyone can join Zumba classes. Since Zumba is a sport performed with fun figures and music, older people also enjoy exercising. In addition, since there is no need for much equipment while doing Zumba, it is very suitable for beginners. You can do Zumba with pleasure regardless of your fitness level.

Ballet is a type of dance that people of all ages can do both as a hobby and as a professional.

Adult ballet training programs are generally preferred by people who want to socialize in a fun and artistic environment away from the boring aspects of daily life. You can achieve a healthy body with ballet and start to beautify your life with a positive perspective.

1. Creates Body Awareness

With adult ballet training, you embark on a fun and healthy journey and start to get to know your body better. By discovering the boundaries of your body with ballet figures, you feel body parts that you were not aware of before and even unaware of their existence. Since every muscle in your body is stretched, it is likely that you will feel like you are reborn at the end of ballet training.

2. Gains Flexibility and Strength

Ballet is a type of dance that provides flexibility and builds muscle strength in terms of its figures. In fact, it requires so much flexibility that you will have the perception that you cannot do it in the first week you start training. However, with proper and regular training, the negative thoughts you have in the first week of training will be replaced by the feeling of happiness that comes from being able to stretch. You will feel stronger as your body stretches and your muscles get stronger.

3. It Gains Creativity

Ballet training teaches you to express yourself with your body over time with its many figures. As your ability to express yourself with your body improves, your creativity will also increase. Now you will start to think of each figure and concrete object in a more different and colorful way in your mind and learn to look at life from different perspectives.

4. It Makes You Self-Confident in Business and Social Life

Ballet changes your life order positively with its formality and sense of responsibility. You will gain a sense of responsibility with ballet training and you will see that you act with this sense of responsibility in your business life. Thus, the benefits of ballet for adults can be counted as feeling self-confident and happy at the end of every job that comes your way both in social life and business life.

5. It Increases Your Sense of Music and Rhythm

Ballet and music are of course an inseparable duo. One of the most important benefits of ballet for adults is the development of a sense of music and rhythm, which is among the benefits of being able to dance ballet with music from every culture and style.

• Bungee Fly is a new type of artistic and sportive activity performed by supporting the elastic cords worn on the waist area and attached to the harness with professional mountaineering straps: The retraction of the elastic cords allows you to move in the air and have an unlimited experience against gravity.

  During the Bungee Fly exercise session, you can perform movements higher, more fluidly and lighter than normal ground exercise. While working in this exercise system; your feet will leave the ground, you will experience a complete flying feeling and when you land, you will be able to jump and take off again.

Fitness is a sport that supports a healthy life with many different exercises that people do daily. Regular fitness training allows people to stay fit, energetic and live a healthy life. Although most people see fitness as bodybuilding exercises, it actually allows people to be healthy and protect against many diseases.

The benefits of fitness for the body can be listed as follows;

It makes people vigorous.

It is very effective for burning calories.

It ensures that the body has a tight form.

It reduces the fat ratio in the body and increases muscle mass.

Fitness increases the oxygen capacity to the brain.

It eliminates weakness and fatigue.

After fitness exercise, the body continues to burn extra calories while resting.

You can also try Kangoo Jumps, which relieves you of the feeling that doing sports is sometimes a boring obligation and makes it fun with music and dance. Being healthy and fit has never been this fun.

What are the Benefits of Doing Kangoo Jumps?

Many changes have been made over time and most recently in the 1990s, NASA carried out studies and developments on shoes, allowing them to take their current form and called Kangoo Jumps the most beneficial sports activity invented by mankind. The reason for this is that Kangoo Jumps absorbs up to 80% of the load and pressure on our joints, spine and muscles during sports. Therefore, no joint or intense muscle pain is felt during and after doing sports.

In addition, it is effective on many physical disorders such as the cardiovascular system, lymphatic system, blood circulation, triglyceride, cholesterol, diabetes, blood pressure, posture disorders; It also plays an active role in sleep problems, coordination ability, rapid functioning of brain functions, regulation and development of increased attention. It contributes to bone development by 3% per month by working the whole body. You can burn 600 to 800 kcal/h in 1 hour at the beginning, and 1200-1500 kcal/h in 2-3 months.

Weight and Muscle Control with Kangoo Jumps

Losing weight with Kangoo Jumps is related to the lymphatic system. If we do not move enough, high levels of toxins fill the lymphatic system and poison our cells. In some areas, lymph fluid turns into cellulite. Studies have shown that when the effect of our lymphatic system decreases, our metabolic rate also decreases.

When we use Kangoo Jumps regularly, our metabolic rate will increase and muscle elasticity will develop. Those who are overweight burn fat and lose weight with Kangoo Jumps. Those who are not overweight build muscle and develop their muscles. The Kangoo Boot Camp program is applied for regional slimming. In this program, the desired area is worked with ground movements for 15-20 minutes after Kangoo Power to burn fat. Kangoo Jumps Exercise Duration The recommended duration is 2-3 days a week, with each session being 45-60 minutes.