When you start a brand new fitness routine, it’s not uncommon to be hit with a case of DOMS. It sounds scary, but it actually means Delayed Onset Muscle Soreness! If you haven’t been terribly active for a while, or are trying a new workout style that uses some muscles you have forgotten about, a foam roller is about to be your new best friend!

How do foam rollers work?

Foam rolling is a form of myofascial release that you can do on your own body. It works by massaging or releasing muscle and fascial tightness. The roller applies pressure, helping to break up ‘knots’ that can form in your muscles and tissue.

To use a foam roller, slowly run the roller down stiff muscles (such as your calves, hamstrings, quads, Iliotibial (IT) bands and middle back), using your bodyweight to apply as much pressure as feels comfortable. Slow and steady is the key. Start by rolling along the length of the muscle, then you can follow up with small rolls over any spots that are tender.

Take long breaths as you roll, as this helps to increase the flow of blood (and oxygen) to your muscles. Our foam rollers have raised sections, which can push a little bit deeper into your muscles as well. The mixture of smooth and bumpy textures is designed to mimic the actions of a massage therapist, which can help to reduce muscle tension.

What are the benefits of foam rolling?

• Foam rolling can help reduce pain and muscle soreness. Massaging the muscles increases blood flow and oxygen to the tissue, helping the natural healing process.
• It helps with flexibility. Foam rolling, together with stretching and rehabilitation, can help lengthen your muscles.
• It helps you to manage stress. Stress-related tight spots can lead to discomfort, which can impact on your sleep. Once the tension is reduced, you might find yourself sleeping a whole lot better!
• It can help you to have an increased range of motion. Foam rolling helps to stretch and lengthen muscles, so you have a better range of movement.
• It can help to prevent common injuries. Tight muscles can be more prone to injury, so self-release of muscles and fascia can help loosen everything up and increase your overall performance.
• Foam rolling may help to reduce cellulite, as the increased blood flow can help your body’s natural detoxification processes.

A few last tips

Remember that foam rolling can be a little bit uncomfortable to begin with, especially when you roll over muscles that are ‘congested’ or feel tight. Go lightly if you find an area particularly painful; placing too much direct pressure on an area of inflammation may make things worse. Instead, decrease the pressure slightly, or work on the surrounding tissue instead.

Foam rolling is a fantastic addition to your rehabilitation and recovery sessions. They can also be used to support some postures during yoga or pilates, so they are a fantastic addition to any home gym!

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The benefits of yoga are endless! But there are so many kinds of yoga and it can definitely be overwhelming trying to decide what kind of yoga is right for you. We’re here to decode the 10 most popular types of yoga to help you decide which one best suites you!

HATHA

What it is: Hatha yoga is the physical practice of yoga that uses a combination of body postures (asanas), breathing (pranayama) and meditation (dyana) with the goal of invigorating both mind and body. It’s also where almost all modern styles of yoga are derived from.

Who it’s for: Hatha is a slower-paced practice, which focuses on breathing and basic poses, so it’s a great practice for beginners.

VINYASA

What it is: Vinyasa is also called flow yoga because of the fluid transitions between poses. Breathing is extremely important in this practice, as the movements are synchronized with the breath.

Who it’s for: There is a lot of movement and variety in Vinyasa, so if you’re hoping to sweat this style is for you.

BIKRAM

What it is: Bikram is hot! And by hot we’re talking temperature. Done in a sauna-like room at about 40.6 degrees Celsius and 40 percent humidity, a series of 26 poses and two breathing exercises are performed during every class.

Who it’s for: The high heat allows you to dig deep into the stretches, simultaneously building your stamina and flushing toxins from your body through intense perspiration. Hot yoga is not recommended for pregnant women, and those with heart problems should consult a doctor first.

YIN

What it is: A highly meditative practice, Yin yoga uses Taoist traditions and focuses on passive postures that target the connective tissues in the body, like the hips, pelvis and lower spine. It may be slow, but you need patience, as the poses are held anywhere from one to 20 minutes.

Who it’s for: Yin yoga is a great starting point for those who want to quiet the mind with meditation and is also ideal for fitness buffs in need of releasing tension in overworked joints.

IYENGAR

What it is: Named after its founder B.K.S. Iyengar, this practice is a form of Hatha yoga, which teaches there is a correct way for every pose. To help achieve ideal alignment, the practice relies heavily on the use of props like blocks, straps, harnesses, chairs and boards. Ashtanga principles are also integrated with focus placed on linking specific asanas together.

Who it’s for: This is a great practice for more advanced yogis who want to better their alignment, but is also an ideal way for beginners to gain an understanding of the basic postures

JOCK

What it is: Founded by Canadian yogi Michael DeCorte, Jock yoga is a style of power yoga, focusing on strength and endurance versus flexibility. The practice uses vigorous movements and strengthening postures, paired with contemporary music, with a goal of opening up stiff muscles.

Who it’s for: Yoga skeptics, athletes and those looking to amp up their strength, will love the high-energy and sweat factor of this practice.

RESTORATIVE

What it is: Forget sweating and think relaxation. Restorative yoga is all about healing the mind and body through simple poses often held for as many as 20 minutes, with the help of props like bolsters, pillows and straps.

Who it’s for: Incorporating Restorative yoga into your routine nicely complements active practices. Because of the meditative quality of this style, it’s helpful for those recovering from illness and injury, including emotional trauma like divorce or the death of a loved one.

ASHTANGA

What it is: A Vinyasa-style practice, Ashtanga yoga uses six pose sequences practiced sequentially, at a rapid pace, synchronized with the breath. And if you’re having trouble sleeping.

Who it’s for: Since the transitions between poses happen quickly, beginners should start with a slower-paced class to develop a solid understanding of the basics. A-types will appreciate the methodical style of the practice.

PRENATAL

What it is: Prenatal yoga is ideal for both expectant mothers and those who recently delivered.  The pregnancy-safe poses will help you not only prepare for labour, but all of the stages of your pregnancy, through stretching and focused breathing.

Who it’s for: Any expectant mother—yogi or not—should try prenatal yoga, as it is a great way to help make for an easier and faster labour. Those who have not done yoga before may want to wait until the second trimester to start, as practicing before this time may make you feel faint, sick or dizzy.

JIVAMUKTI

What it is: Founded in 1984 by David Life and Sharon Gannon, Jivamukti means “liberation while living.” This Vinyasa-style practice is physically and intellectually intense, with themed classes often including chanting, music and scripture readings.

Who it’s for: Those looking for more than just a physical workout should consider this practice, as it encourages its students to apply yogic philosophy to their daily life.

There you have it! 10 of the most popular forms of yoga. We hope this helps you gain some direction of where to start your yoga journey.

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