Last week, my body hinted that it needed a break from the gym after several weeks of regular and rigorous training. I could feel some tightness creeping into my glutes and back, and my shoulders felt sore. Giving the body a break from endurance training or strength sessions still involves movement to avoid stiffness. But the key is deceleration. So I signed up for an antigravity yoga class at Define: Dubai, a new studio in Dubai Marina that is part of the US-based Define fitness chain.
The hour-long Define Mind class slows down the pace for active people to allow for muscle recovery with yoga-style poses and deep stretches. There are two versions: the traditional class focuses on calming the mind and working on mobility; and the hammock session, which involves inversions to improve flexibility.
I opted for the hammock class which helps decompress the spine. Having no previous experience with inversions, I was concerned about falling flat on my face while trying to balance on a cloth cradle suspended from the ceiling. But Laura Olivier, the instructor and general manager of the studio reassured me that I didn’t have to be professional yogi to master an inversion.
Unlike big gym facilities in Dubai, the fitness centre has more of an intimate lounge feel and numbers in each class are restricted to about 12 participants. The Define Mind sessions are held in a studio with natural light streaming in from large windows, which instantly elevates my mood.
Before we begin, Olivier shows us how to secure our hammocks with clips to the main support on the ceiling. Tall individuals might find the low ceiling inconvenient during the inversion.
The class begins with basic yoga poses like the cat stretch and downward dog to warm up. In each session, Olivier targets the exercises for myofascial release of a different muscle group. That day our session was geared towards releasing the tension in the glutes. These muscles, which make up the buttocks, are used for abductions and rotation of the hip joints. Activities like running, cycling, squats and deadlifts can increase tightness in these muscles if not regularly massaged.
We use a small therapy ball, sitting on it and rolling around to release tension.
After spending 15 minutes trying to get rid of muscle knots, we move to the hammock for our stretches. Olivier teaches us how to safely mount a hammock using our core to sit on it and then stretch to interlock our legs around the sling to get upside down. Here we are told to hug ourselves or swing back and forth. The inversion allows the spine to lengthen and decompresses the spine and joints. Hanging freely while concentrating on your breathing is also therapeutic.
We continue using the hammock for other leg-stretching exercises, focusing on the quads and hamstrings with lunges.
The last few minutes of the class are set aside for savasana pose, lying face-up on a mat with our legs separated and arms beside the body with palms facing up. This position relaxes the entire body and allows you to clear your mind.
The inversions did not only provide instant relief to my back, but also brought a fun element to the traditional yoga mix. And my squats were much stronger the next day.
Define: Dubai is located in Silverene Tower in Dubai Marina. Prices start from Dh110 for a session. For class schedules, visit dubai.definebody.com
aahmed@thenational.ae
