5 Factors to consider before joining a Broga class

 

1.What is Broga?

Broga is a system that is effective in providing men with the best health benefits of yoga in addition to building muscle and weight reduction. Most men associate yoga with feminine moves hence reluctant to join a class. While some men turn a blind eye and sign up, the ratio of men to women in an ordinary yoga class remains low at 1:5. Broga is aimed at creating a comfortable environment for them to feel right at home. Being surrounded by your fellow men will help you relax and focus on the class hence effective results.

 


2. Benefits of Broga

Broga, just like any other form of exercise has vast benefits to men. While some perform it for its health benefits, others stick to it simply for relaxation. However, broga exercises work towards; athletic performance, core strengthening, clarity-enhancing, muscle toning, stress reduction, reducing the risk of injury and cardio-working. After successfully completing a session, you will feel energized and pumped up. In addition to this, your muscles will feel adequately stretched and your mind relaxed.

Some guys have improved breathing through Broga sessions. Just because you are still unable to bend all the way back or sideways does not mean that you won’t stand to reap the benefits of Broga. After all, Broga is not about perfection. With persistence and proper guidance, your poses will improve.

3. What to bring to a Broga class

Before packing/ shopping for your first broga class, it is best that you understand what the session is going to be like. Most studios are medium sized with plenty of space and open floors. At arrival, you will be asked to fill a sign in sheet and a waiver. This will enable the management to keep track of your classes and, you to receive newsletters in case you need them.
(a) You will need to bring a yoga mat for padding hence comfort and endurance. A yoga mat for hot yoga is highly absorbent so choose this if you tend to sweat a lot.

(b) It is advisable to wear comfortable workout gear for comfort. Gear that’s highly absorbent and light in weight will enable you to maintain focus on the class.

(c) Wear a headband to absorb the sweat. This rules out the need to keep pausing to wipe the sweat off your face.

4. The do’s of Broga

(a) Let the instructor know if you have any injuries so as to create alternative poses for you.
(b) In case you forget any of your Broga equipment, ask to rent from the studio. Most Broga studios stock up on mats, bottled water and gear.
(c) After the session, you definitely feel perched so bring along bottled water to sip on.
(d) Avoid distractions and focus on the teacher. Smooth transitions from one pose to another will help you relax, reduce tension hence achieve better results.
(e) Do sit at the back of the class if this is your first lesson. It will allow you to copy moves from the people in front of you in case the terms used are strange to you. However, this should not deter you from listening to the instructor.

5. The don’ts of Broga

(a) Do not overeat before a Broga class. This is a one-way ticket to discomfort and even vomiting during poses. Your last light meal should be 30 minutes before the class begins.
(b) Avoid drinking too much water during the session. This, just like food will fill your tummy hence discomfort. It will also lead to increased bathroom breaks hence unnecessary distractions.
(c) Don’t push your body more than it’s willing to bend. If you do, an injury may occur. A professional will not push you to perfect your poses, especially during the first sessions.
(d) Avoid talking to the other yogists next to you. Everyone needs their concentration entirely on the teacher’s instructions.

Different people use different techniques to center their focus and relaxation before a class. While some prefer to interact with their friends, others prefer to sit in silence and meditate. It is advisable to find what works for you and stick with it. Joining a Broga class with fellow newbies is better than joining a pro class on your first day so ask at the reception before walking into any class.

 

Article written by:  Emily, who is founder of BodyShape101, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

Broga: for downward facing dudes

Guest post by Stacey Jones, contributor to lululemon.co.uk

Originally posted on lululemon.co.uk

“Men need a form of yoga that they don’t feel intimidated by from the start,” said Matthew Miller co-founder of Broga. “But at the same time they need to feel challenged by it.”

The former American football star and super heavyweight body building champion, aka Matt “Miller the Pillar”, is now a yoga-loving lululemon ambassador.

Once he was asked to become an ambassador, Matt decided he needed to start doing yoga on a weekly basis. His muscles were desperate for the kind of opening and stretching that yoga would provide. He met London-based yoga instructor, Rachel Okimo, after they were chosen as the first London brand ambassadors for lululemon. They hit if off immediately: He trained her and she helped him with his yoga practice and together the pair co-founded the business. That’s how Broga was born.

They created a strong, intense and challenging workout that’s as manly as the name sounds. Broga classes are most definitely intended for bros, and with that the pair are quickly smashing the ‘yoga is for girls’ myth.

Yoga mens flexibility

Guys can be flexible too!

The hour-long class of accessible, yoga-inspired poses not only compliments any athletic training regime, but also challenges the body in new ways. Participants use and develop strength, stamina, and flexibility from the very first class.

The class structure is very familiar to an athlete: it begins with a dynamic warm-up, moves to a serious strength building section on a specific part of the body and then deconstructs that same area by opening it up and challenging it to stretch. The movements are also familiar to an athlete because each pose is done repetitively and builds on the previous pose.

Broga breaks down into a unique syllabus of four workouts each addressing a specific problem area, which are devised by Rachel. Each workout is repeated four times which allows ‘brogis’ to improve each time they come to class, prepping them for the next workout in the series. “Participants progress further each time and learn to establish connections that open up typically tight areas like the chest, hips, and hamstrings,” said Matt.

It’s definitely grounded in traditional asanas but the difference between Matt’s classes and traditional styles of yoga is that Broga doesn’t immediately assume men are already flexible and open in these areas, it opens them gradually to that possibility. “I prefer to have participants building up to postures, doing prep work repetitively and correctly, than to have them attempt something the wrong way,” he said. “It is so much better when they didn’t even realize it was preparation and suddenly behold, a properly aligned warrior three.”

Yoga and strength training

Through simple moves Matt integrates the basics of yoga with strength training

Broga can also help athletic performance by reducing incidence of injury caused by over tension in the muscles and connective tissues. Matt says they use a mind-body connection to teach athletes to be more aware and in control of their physical body. “In effect, we’re teaching how to enter into that elusive zone reached in sport.” he said “There are such strong similarities to being in an athletic zone and a meditative yogic state.”

Broga was designed for the male athlete, but it’s also a killer workout for women. “I love women in a Broga class, they are usually a specific type of women: accomplished and comfortable yoginis looking for a strength-building and toning workout,” said Matt. “Women have the flexibility that guys lack, but the physical power aspect of Broga challenges them – I am often cursed at later for inflicting two to three days of delayed onset muscle soreness.”

So come armed with a towel, some water and an open mind to explore your body in a different way than your other strength training. “You will feel like you lived, and you made it through, and it was worth it.”

Broga Lululemon and Matt Miller team

The dream team – Broga meets lululemon

Classes are taught Blue Cow Yoga in Moorgate, City Athletic in The City, The Third Space in Soho, Yoga Haven in Clapham, Evolve Wellness Center in South Kensington and various Gymbox locations around London.

Find out when and where to get your Broga on with Matt here

About Stacey Jones of Lululemon Manchester

Stacey Jones is a raw-food and yoga lover from Vancouver who completed her yoga teacher training in 2013 and blogs for lululemon. Founded in one of the healthiest places in the world in 1998 Vancouver, the first lululemon store was a design studio surrounded by a retail store where feedback would directly influence the brand. The lululemon mission statement is about creating components for people to live long, healthy and fun lives and elevating the world from mediocrity to greatness.

Follow them on Twitter, Facebook and Instagram

Bestfit Magazine interview

Do you even stretch, bro?

[vc_row][vc_column][vc_column_text]By Nick Judd for BESTFIT Magazine (Image Credit: BESTFIT Magazine)

BESTFIT Magazine’s Nick Judd shares his experience of a Broga class.

It’s early afternoon in South London on a grey and moody Tuesday, and BESTFIT is being put through our paces in a small gym space under a series of archways, home to Soho Gym.

Tube trains rumble overhead. A glass wall separates our small group from those nonchalantly going quietly about their business outside and, at this precise second, I’m a little jealous.

I see puddles grow as rain pounds the streets. There are puddles closer to home, too, puddles of sweat. I’m dripping [the room is 30-degrees], and I’m not the only one. The only reason I know this, is because some dude I’ve never met before is sweating all over me.

Meanwhile, my whole upper body is shaking. My core is at the point of failure, and not for the first time in the last 60 minutes. I’m laying on my front but with my torso extended towards the ceiling.

My arms are locked behind my head and my elbows are being held back in a vice-like grip by said sweaty gent. His arms shake as he attempts to prevent my upper body from crashing into the pathetic pool of sweat in front of me.

Our master in command demands we hold our current positions for a few more seconds yet. We obey.

This is Broga. It’s yoga, but not as you know it, and it’s brilliant.

Still only three years old, Broga is gaining a large and loyal following across in London and, increasingly, around the rest of the country, Europe and even across the rest of the world. After one intense yet satisfying session, we can see why.

Just as it’s a misconception to assume yoga is mainly for women, the same could be said of the assumption that Broga, though designed with men in mind, is just for guys.

bestfit mag - stretching

BESTFIT loved the Broga class they attended Credit: BESTFIT Magazine

My group, to prove the point, has a 50/50 mix of men and women. Many of the instructors are female, too. However, there is something infinitely more masculine about telling mates you’re doing Broga, and not yoga.

I’m a regular visitor of vinyasa sessions and I’ll be the first to admit I feared not only being the only male at my first class, but also the prospect of being surrounded by candles while listening to some form of pan pipe music.

Not all yoga is the same, of course, some forms are more spiritual than others, but Broga is successfully breaking down established myths and stereotypes by bridging the sexes and taking the – many – benefits of yoga to the masses.

“The class you’ve just done is the perfect equalizer of genders,” explains Matt Miller after our session.

Matt is Broga’s founder and, it’s fair to say, he does not conform to conventional yogi expectations. You might recognize him from The Fat Fighters on Channel 4. He was the affable super trainer with the arms bigger than your thighs.

“There were moments in your session where there were requirements of strength that some of the women found difficult. However, as you noticed, they weren’t the only ones! Yet there were also flexibility aspects that the women found easier than the men, so the great thing is that you can’t laugh out loud at any failure at any stage of a Broga session because the tables can turn pretty quickly. I think that’s a nice feeling for everyone involved to have, to know that whatever your level of strength or flexibility, you won’t be at the bottom of the barrel.”

Our class begins by aligning the spine while focusing on the regulation of our breathing. “Breathing is hugely important and it doesn’t come right away,” explains Matt. “As you get into it, you realize how important it is.”

Bestfitmag class stretch

Find BESTFIT’S yoga special in issue 18 Credit: BESTFIT Magazine

We then do a warm-up of vinyasa, which consists of five basic movements tied together in a sequence, all with coordinated breathing. “That’s what we call ‘the flow’, and you repeat that flow so it becomes a rhythm,” he continues. Things then escalate quickly.

“That’s the point of our classes,” Matt explains, “they build.” A lot of movements flow together and they’re then repeated. “You might not get one movement straight away, but I’ll bring that train round again and again so that you can start to learn how to grab on and put these movements together.

“We then work the chest with a series of movements designed to give you the idea of what a yoga push up is, and how that might differ from your normal gym practice.

We then hold these positions, add isometric positions, leg splits, dives… we’re just adding load to the movements, much like you would move the pin to a heavier weight in your gym apparatus.

“We then explore the idea of locking shoulders in place in a side-plank circuit. The movements again get progressively harder, culminating in a rock-star plank position. We move into a series of dynamic and repetitive shoulder movements, punishing leg hops and another series of stretches.”

Then comes the partner-based work, a signature of Broga’s sessions.

“Part of each session is what we call ‘the brotherly’ bit, where you help the person next to you. This isn’t something you identify with yoga, but we feel by helping people it helps to build a sense of community. Yoga is traditionally a singular experience. That’s not for us. Yoga should be about making friends, having other people sweat on you and having a laugh about it.

“To finish, we perform chest openers, move into table-top positions and do a bit of abs work… then we deconstruct the session. The class as a whole is quite chaotic, so this is the bit where we bring it back down to a resting state, and where we try and encourage positive visualization both in terms of your body and in your life as a whole.”

Ours was the primary class, but you can progress to the chest session, shoulders, legs and a full-body workout in 40-degree heat. All classes follow a class syllabus, which Matt explains can be particularly useful for guys.

Bestfit Magazine interview

Credit: BESTFIT Magazine

“It means they know what’s coming, which then means they can plan their other workouts around the classes. I think women are a lot happier to go with the flow sometimes and that’s why yoga appeals, whereas men want progress, traction and trackable results. They want to plan their week, and incorporate a class like this around their other training.

“I’m always trying loads of yoga classes and sometimes I’ll think a certain class is a wasted hour. Yet the range is so vast. Some of it is spiritual, and that’s why so many men are sceptical about it, but I’ve found some more useful than an hour in the gym.”

The idea that men shouldn’t do yoga is slowly eroding. More and more sports stars are incorporating it into their training. For example, even in the early 2000s, Ryan Giggs, who played at the highest level until his late 30s admitted his longevity owed as much to his yoga as his healthy eating.

Now, more and more sportsmen and women and celebrities are utilizing the physical and mental benefits.

“I can’t tell you how many people come to my classes and ask, ‘you’re the teacher?’” explains Matt.

People expect to see a flexible female, but yoga is all about functional movements and that applies to all of us. Everything in the fitness world right now is aligned to mobility and functional movement, and while things like CrossFit can get you where you want to be, I believe yoga does it quicker, safer and ensures you’re even stronger.”

I can believe it. My hour session was more focused and intense than any previous experience with a personal trainer.

“We’re not really doing anything different to anyone else; we’re working with the same concepts – Ashtanga, Vinyasa, Jivamukti – and just presenting them in a different way. We’re putting these movements together and repeating them in sets of repetitions of five or ten, just as you would train in the gym.

“At the very least, I’m hoping that Broga is able to open up the yoga market to more people and perhaps just make it cool. I just want people who might not previously have considered doing it, to give it a go.” We’ll be back, that’s for sure.

Through repeated practice you can generally track progress of your mobility and openness. If you learn to do this for yourself then you can maintain positioning for longer and will learn about your own body awareness – must more effective than having someone do it for you.

So sit up!

And while you are at it book yourself onto a Broga® back class – which works specifically and methodically on improving flexion, extension and rotation of the spine.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

[/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column width=”1/4″][vc_single_image image=”8902″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][/vc_column][vc_column width=”3/4″][vc_column_text]

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

[/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1450102657185{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #00ffff !important;}”][vc_column][vc_column_text]

Book yourself onto a Broga® back class

A Broga class that works specifically and methodically on improving flexion, extension and rotation of the spine

For more information, click here

[/vc_column_text][/vc_column][/vc_row]

Want to get into yoga? Here are three poses for beginners

[vc_row][vc_column][vc_column_text]Broga founder Matt Miller shares three yoga poses to get you started on your yoga journey.

By Matt Miller

 

These three moves will get you mobilised and feeling better to tackle the day, a workout, or maybe even the confidence to go to a yoga class.

1. Downward Dog

Downward Dog is one of the most recognised yoga poses. Credit: Broga

Downward Dog is one of the most recognised yoga poses. Credit: Broga

Lets start with the mother of all yoga moves: the famous Downward Dog. If you have already been to a yoga class you probably heard the teacher say, “this is your rest posture, just enjoy a moment here.”

 

All you will be thinking is “F*CK THIS IS REALLY HORRIBLE GET ME OUTTA HERE!!“

 

The truth is downward dog does not lie. It exposes all your mobility shortcomings all at once. Tight hamstrings, calves and glutes? Check. Impinged shoulder and compressed sub-scapula? Yep, got those. Shortened biceps? Ok, fine, you got me!!!

 

The bottom line is that you have to master this basic move to open up your body from all the damage you have done to it through sport, inactivity, life, whatever… and it is never too late.

 

It is going to hurt for a week or two after practising this move. But the good news is that if you keep at this every day for a couple weeks straight your body will respond, open up, and sooner than you imagine it will feel more and more like an enjoyable stretch rather than sheer hell.

 

Here is how to do it:

    • Start in a high plank with feet shoulder width and hands directly under the shoulders
    • Stick your butt in the air and look at your feet
    • Press the hands into the floor like you are pushing it away and try to pull your elbows towards each other
    • Tilt your butt in the air and press your heels into the floor
    • Now run through all those points again and do them all at the same time
    • Hold for 10 long, even, breaths or half that time in two sets

2. Crescent Lunge

Move from Downward Dog into the Crescent Lunge . Credit: Broga

Move from Downward Dog into the Crescent Lunge . Credit: Broga

Next up is the Crescent Lunge, which is a natural progression from the downward dog.

It takes what you just did for the Forward Fold and brings the back into even greater extension, while also beginning the same process in the hips.

This looks so easy but so much of our day is spent lazily hunched over that slouched actually becomes the standard comfortable position for the back and consequently, undoing this damage feels wholly unnatural in the beginning.

Get over it and make the effort not be the hunchback of Notre Dame aged 45!

Here is how to do it:

  • From Downward Dog bring one leg high in the air and swing that high leg in-between your hands. If you don’t make it all the way don’t worry!
  • Drop your other knee down and make that back foot flat
  • Now adjust your front foot so it is directly under your knee
  • Lastly, extend your arms up as high as you can
  • Hold for 10 long deep breaths and try to bring your hands back and hips more forward each time
  • Go back into downward dog for a couple of breaths and repeat on the other leg

 

3. Forward Fold

Forward Fold deeply stretches your hamstrings. Credit: Broga

Forward Fold deeply stretches your hamstrings. Credit: Broga

Last up is the Forward Fold.

Again seriously, how hard can THAT be??

Hard is the answer if you have been neglecting your flexibility.

Being in a fold is the compliment to the crescent lunge extension and puts your back in deep flexion.

It attempts to take the initial stretch you felt in downward dog in the lower back, glutes, hamstrings and calves and go even further with it.

Here is how to do it:

  • Again, starting in Downward Dog, walk or hop your feet to in-between your hands
  • Inhale deeply and roll up the spine, lifting the hands to the ceiling
  • Then, take a big exhale and bring your fingers as close to the ground as possible. If you can touch the ground, great! If not, don’t fret, just grab the back of your calves firmly and pull your face closer to your knees
  • While you are drawing your face closer to your knees, try and lift your butt up and squeeze your quadriceps
  • Hold this for 10 long breaths trying to go deeper with each breath

[/vc_column_text][/vc_column][/vc_row]

[vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column width=”1/4″][vc_single_image image=”8902″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][/vc_column][vc_column width=”3/4″][vc_column_text]

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row]

[vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1450102657185{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #00ffff !important;}”][vc_column][vc_column_text]

Are you looking for a once-in-a-lifetime adventure?

Join Broga Founder and Celebrity Trainer Matt Miller on a James Bond style Safari and Fitness Adventure in South Africa from 13-22 May 2016.

Find out more!

[/vc_column_text][/vc_column][/vc_row]

5 yoga moves to fix low back pain

[vc_row][vc_column][vc_column_text]By Matt Miller, Broga Founder

I don’t think there is any worse physical pain than when something is not right with your back.

Our spine is our central architecture from which everything else is based, so if the foundation is off-kilter, so is everything else.

While I have been lucky not to have had any recurring back pain, I have experienced short-lived injuries like a pullled/strained erector spinae. And let me tell you, the world stops when your lumbar spine is not happy!

One of the most amazing things about yoga is its power for injury rehabilitation and prevention. When you learn to understand and connect with the positioning of your own body, both at rest and while engaging the muscles, you can make more significant and much faster progress.

I know a sports rehab massage or a spinal adjustment feels great for a day or two, but you learn nothing about your own body when someone just gives you an adjustment or massage.

So while lying around this holiday on a couch for days on end, I would please ask that you take a few minutes each morning to be good to yourself. [/vc_column_text][vc_video link=”https://www.youtube.com/watch?v=3-5y1M_zt1A” css=”.vc_custom_1451332488149{padding-top: 20px !important;padding-bottom: 20px !important;}”][vc_column_text]

Below is my anyone-can-do-it 5-minute DIY back rehab routine that you can do every day on waking to SIGNIFICANTLY reduce back pain.

And if you don’t have any back pain maybe this will get the machine and the attitude pumping in the right direction to get out and do a run or something else physically active this holiday BESIDES rapid-firing Matchmakers into your mouth!

Method: 10 long slow breaths with your mouth closed in each posture before moving to the next one….

 

  1. Upward Salute 
IMG_9668

Urdhva Hastasana (Credit: Victoria Lee)

In Sanskrit this is called Urdhva Hastasana. It is literally as simple as standing straight and tall with hands reaching skyward. Super easy and deceivingly complex if you do it correctly. Here are the things you must accomplish all at the same time:

  • Feet pressing into the floor
  • Squeeze your buttocks and tuck the bottom part of the pelvis under, which automatically makes your abdominals tense up
  • Pull the hands and arms up simultaneously
  • Pull the shoulders down

…whew! exhausting and we only just started!

2. Standing Backbend (Ardha Anuvittasana)

Ardha Anuvittasana (Credit: Victoria Lee)

Ardha Anuvittasana (Credit: Victoria Lee)

Keeping exactly the same position as for the Upward Salute above. Then start to use each breath to push the pelvis and thighs forward and bend your torso back while looking up and reaching the hands back further and further with each breath.

3. Forward Fold (Uttanasana)

Uttanasana (Credit: Victoria Lee)

Uttanasana (Credit: Victoria Lee)

Now slowly do the opposite, rolling forwards and bringing your arms forwards so that your hands are trying to reach the floor. Bend your knees enough that you can grab onto the back of your calves or maybe under your toes. Pull your head as close as possible whilst simultaneously trying to lift your buttocks in the air.

4. High Lunge (Anjaneyasana)

Anjaneyasana (Credit: Victoria Lee)

Anjaneyasana (Credit: Victoria Lee)

Bend the knees enough that you can place your hands flat on the ground and bring the left leg back into a high lunge.

Here your checklist of things that all need to happen at the same time:

  • Back leg straight
  • Hips low
  • Shoulders rolled back/chest lifted creating a flat back
  • Hands flat on the floor

It is very hard to do all these at once but you have 10 breaths to focus and try.

5. Twisting lunge (Parivrtta Sanchalasana)

Parivrtta Sanchalasana (Credit: Victoria Lee)

Parivrtta Sanchalasana (Credit: Victoria Lee)

 

From the above move, don’t move a thing. Just lift your right arm straight up to the sky.

You have 10 breaths to try and get the up stretched arm perfectly vertical.

6. Reverse Twisting lunge (Parivrtta Anjaneyasana)

Parivrtta Anjaneyasana (Credit: Victoria Lee)

Parivrtta Anjaneyasana (Credit: Victoria Lee)

Following on from the Twisting Lunge, slowly bring your raised arm down to the inside edge of your front (right) foot and also slowly lift the left arm up skywards into the reverse twist of what you just did.

This is much harder the first twist but if you keep trying to maintain a straight long back leg and keep trying to lift your arm skyward and vertical then it is much easier to find balance.

Now stand up and repeat the whole thing on other side. When you are done your back will feel amazing, PROMISE!

 

 

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

[vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column width=”1/4″][vc_single_image image=”8902″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][/vc_column][vc_column width=”3/4″][vc_column_text]

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row]

[vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1450102657185{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #00ffff !important;}”][vc_column][vc_column_text]

Want more Broga action in your life from the comfort of your home?

 

Check out our new online portal www.broga.online, through which you can unlock Broga videos, pre-order Matt’s new DVD, and find out even more about Broga. Christmas doesn’t have to be fitness free!

[/vc_column_text][/vc_column][/vc_row]

Fit As A Flea – June 2015

[vc_row][vc_column][vc_column_text]Caitlin from Fit As A Flea met Matt and one of his workouts at the International Yoga Day.

This is what she discovered:

On Sunday I went along to an event celebrating the first International Day of Yoga put on by my client Coca-Cola Great Britain as part of its ParkLives programme run in partnership with Newham Council and activeNewham. The event included a free Broga® (yoga for brothers!) class which, not being one to miss out on a new fitness trend, I couldn’t wait to try.

To read the rest of Caitlin’s article and discovery go to:

http://fitasaflea.co.uk/2015/06/22/international-yoga-day-broga-with-parklives/

 

[/vc_column_text][/vc_column][/vc_row]

23 things I learned at a Broga class

[vc_row][vc_column][vc_column_text]Carl Anka from BuzzFeed has personally checked out a Broga class with Matt and this is what he found:

1.Broga is a challenging yoga practice, designed with men in mind.

Former body builder Matt Miller has designed Broga to help improve strength, mobility, and flexibility. Miller tells BuzzFeed Life he looked to create a different practice as he felt men “need to feel challenged by it or it feels like a waste of time that could be spent doing another type of training”.

2. Despite the name, Broga isn’t a boys-only club.

With half of the current batch of Broga London teachers being women, this is an all-inclusive club. As Miller put it, “Broga was designed for the male athlete, but it’s also a killer workout for women. Women have the flexibility that guys lack, but the physical power aspect of Broga challenges them.”

To find out more about the other 21 things Carl found check out the full article at:

http://www.buzzfeed.com/carlanka/things-you-learn-at-a-broga-session

 

[/vc_column_text][/vc_column][/vc_row]

Huffington Post Oct 2014 – Is Broga a gruntier version of normal yoga

[vc_row][vc_column][vc_column_text]Chris York at the Huffington Post did some investigating to find out more about Broga. They wondered if it is just a grungier version of normal yoga.

This is what they had to say:

Broga. Yoga for bros. Only there are women here too. I’m confused.

Turns out I shouldn’t be as it’s all very simple according to my class’s teacher, Matt Miller – it’s simply a form of the hugely popular exercise geared towards (though not exclusively) men with an emphasis on strength.

Furthermore Broga requires no experience whatsoever which is handy seeing as I’m not particularly strong, I can’t even touch my toes and have never tried any form of yoga in my life.

To read the full article go to:

http://www.huffingtonpost.co.uk/2014/10/31/broga-yoga-_n_6013088.html

[/vc_column_text][/vc_column][/vc_row]

[vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column width=”1/4″][vc_single_image image=”8902″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][/vc_column][vc_column width=”3/4″][vc_column_text]

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row]

Daily Mail – Yoga’s not just for girls!

[vc_row][vc_column][vc_column_text]Both the Daily Mail and Mens Fitness magazine discover that:

‘Yoga’s not just for girls!’

This is what the Daily Mail had to say:

Many men shy away from the yoga studio, dismissing it as ‘too feminine and spiritual’.

But a new, ‘manlier’ form of the exercise loved by Miranda Kerr and Rosie Huntington-Whiteley has just launched to help British men tone up by practising it alongside their regular fitness regimes.

‘Yoga is not just for girls,’ its creator Matt Miller, a college American football star turned bodybuilder and nutrition expert, tells Men’s Fitness magazine. ‘Every athlete needs to incorporate elements of stretching and lengthening into their programme.’

You can read the full article at:

http://www.dailymail.co.uk/femail/article-2735963/Yoga-s-not-just-girls-Broga-aimed-men-created-American-footballer-turned-bodybuilder-latest-way-guys-tone-up.html

Within this article you can even pickup some workout tips and specific postures that can give any Broga workout a kick start.

[/vc_column_text][vc_column_text]

 

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

[/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column width=”1/4″][vc_single_image image=”8902″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][/vc_column][vc_column width=”3/4″][vc_column_text]

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row]