How to combine yoga and strength training

Combining yoga and strength training or not depends on what goal you set for yourself. The additional load of training to increase muscle mass will slow down recovery and adversely affect growth. If your goal is to keep your body in good shape, then yoga will perfectly complement your classes. (more…)


31 Jul 2023


On the street, you can immediately distinguish people who are engaged in physical exercises. They are slimmer, more smiling, full of inner energy, look younger than their peers. A certain cult of a combination of high spirituality and a beautiful, strong body is being formed. Therefore, interest in systems of physical improvement has sharply increased. (more…)


04 Feb 2023

yoga path of enlightenment

Path of Illumination, it brings deep wisdom
“The fruit must reach a certain stage of ripeness before its taste becomes sweet. So the soul must pass a certain stage of development before it can apply wisdom with wisdom. how a flower spreads its fragrance and how a fruit, when it ripens, changes its color and becomes sweet.
The question arises why the awakened ones do not awaken others from the sleep of delusion?
The answer is that small children, whose whole happiness lies in sound sleep, are not recommended to be awakened. Children grow up in their sleep. If they do not go to bed on time, they may become ill and then, later, when they become adults, they will not be able to fully fulfill their purpose in life.
Childhood needs more sleep and kids need to sleep. Such is the nature of immature souls.
These are children, no matter how old their bodies may seem. Their quirks, their joys, their delights are directed to the insignificant things in life, just as the life of children is focused on sweets and toys. That is why the awakened ones walk slowly and silently, so that the sound of footsteps does not interfere with the deep sleep of the sleepers.
Along the way, they awaken only those who toss and turn restlessly in their beds. To those they, these travelers on the spiritual path, quietly give a hand. For this reason, the spiritual path is also called the mystical path.
And there is nothing wrong with waking only a few, leaving many to sleep, but, on the other hand, what a great kindness it is to let those who need sleep sleep.

02 Feb 2023

Can you lose weight with yoga?

Many people ask the question: is it possible to lose weight while doing yoga? Let’s try to figure it out and give an exhaustive answer to this question. In the Molot fitness club, you can visit Hatha Yoga classes in hammocks, which will help not only improve your health, but also get rid of extra pounds.

How many calories are spent per hour of yoga

Yoga is a great way to improve your health and get in shape. The results of the classes depend on the type of practice, which differ in the intensity of the loads. Such as Ashtanga, Bikram are classified as strength yoga programs, so you can burn more calories in training than, for example, doing a healing practice – Hatha yoga. On average, you can spend from 100 to 500 kcal per hour.

The most effective yoga practices for weight loss

  1. Ashtanga yoga. The practice focuses on meditation and proper breathing. Differs in intensity of performance of exercises. The exercises are structured in such a way that the load increases gradually. For an hour of classes, you can burn up to 300 kcal.
  2. Hatha yoga. The most popular and widespread practice. This type of yoga involves relatively easy asanas that focus on developing flexibility rather than strenuous exercise. Most exercises require static performance, which will develop the vestibular apparatus and a sense of balance.
  3. Power yoga (Ashtanga). The combination of Ashtanga yoga postures and aerobic exercises is called strength training. This type of training is carried out without rest stops. Strength exercises are replaced by stretching and breathing asanas, which allows you to remove lactic acid from the muscles. It takes strength to master the postures. In addition, this type consists of meditation and cardio training. It is believed that Ashtanga classes can cleanse the body of toxins. Power yoga allows you to lose weight and build muscle. The result depends a lot on the individual, which is why yoga instructors refrain from making accurate predictions of how many calories can be burned while doing this practice. Power yoga is recommended for everyone, including physically poorly developed people.
  4. Bikram yoga. The most intense, and literally hot type of yoga, as training takes place in a room where the air temperature is not lower than 40 degrees. The duration of the lesson is one and a half hours. It includes a complex of 26 asanas and 2 breathing exercises, which are performed in a certain order. Bikram yoga is a great way to relax, detoxify and improve flexibility. The practice is suitable for absolutely everyone, regardless of the physical fitness of a person. Due to intense sweating, this type of yoga is considered the most effective for burning extra calories.

Advantages and disadvantages of yoga for weight loss

When choosing the best weight loss practice for you, you must not only rely on the number of calories burned, but also take into account all the advantages and disadvantages of the practice.

Pros of doing yoga:

  • Restores the body as a whole, including normalization of weight.
  • Classes of various types of yoga are suitable for people suffering from various degrees of obesity.
  • Exercise has a positive effect on health, lifestyle and diet.
  • There are practically no contraindications to yoga for medical reasons.
  • Classes have a positive effect on the emotional state and stimulate a person to self-improve in the future.
  • Yoga classes can be attended, regardless of weather conditions and seasons.  
  • Classes do not require the use of additional equipment and sports equipment.  

Cons of doing yoga for weight loss:

  • Yoga classes are not specifically aimed at weight loss, but rather an additional bonus, so you should not give preference to practices solely for the purpose of losing weight.
  • Finding a qualified instructor is quite difficult. There is a chance to get into a charlatan or into a sect. Therefore, it is recommended to apply only to sports clubs that conduct yoga classes.
  • Self-study from books and videos can lead to undesirable consequences, ranging from injury to a sharp deterioration in health.
  • Yoga practices are so diverse that it is quite difficult to choose the one that is ideal for you. An experienced instructor will help you make the right choice.

From the foregoing, we can conclude: when choosing a practice, you should not pay special attention to calorie consumption. First of all, it is necessary to concentrate on the quality of performing asanas and proper nutrition. In the end, you will be able not only to improve your health, but also to get rid of extra pounds. A professional instructor will select the most optimal set of exercises, depending on the goals that a person sets for himself.


08 Jan 2023


On the street, you can immediately distinguish people who are engaged in physical exercises. They are slimmer, more smiling, full of inner energy, look younger than their peers. A certain cult of a combination of high spirituality and a beautiful, strong body is being formed. Therefore, interest in systems of physical improvement has sharply increased. (more…)


18 Dec 2022


Yoga isn’t just about insanely twisted, gravity-defying poses.

It’s no secret that the benefits of the practice mentioned in this article go beyond mere physical exercise. Yoga can change your life in many ways, not only on the mat, but also away from it. (more…)


16 Aug 2022



Yoga is a thousand-year-old practice that combines breathing exercises, meditation, and various asanas (body positions). Yes, this is a whole teaching, but within the framework of a fitness club, we consider it only as physical activity. This discipline has several uses and can be very helpful in enhancing the relaxation of the body and mind. However, in the modern world, yoga can be equated with a full-fledged form of sport.   (more…)


07 Aug 2022

How to get rid of withers on the neck

Another problem that worries many women is the withers or ” widow’s hump ” on the neck in the region of the 7th vertebra.


10 Jul 2022


Benefits of practicing yoga in a hammock


Practicing in the AeroGamak hammock, you will receive:

  • Plastic and elastic, strong body
  • The energy charge of the body
  • Improvement of all body systems due to inverted asanas
  • Relaxation and strengthening of the nervous system

The benefits of aerial yoga in a hammock for children

  • Aerial yoga realizes the need for the child to move. It allows you to harmoniously develop the entire muscle complex. Calms the mind and normalizes the nervous system.
  • Yoga in the air teaches the skill of controlling the body in any position and quick reaction to changes in body position.
  • The vestibular apparatus, and sympathetic and parasympathetic systems of the body will work better, which means that your children will forget about nausea and dizziness.
  • Anti-gravity yoga in a hammock will help eliminate fears, self-confidence will come, and many psychological problems are solved.
  • Yoga Fly is amazingly beautiful! And beauty harmonizes all levels of a person’s being, and even a yoga baby.
  • By doing yoga in the air with a child, an adult sets a positive example. After all, it is not for nothing that it is said: “If the parents are happy, then the child is also happy.”

Yoga in a hammock is rehabilitation and return to health

If you need rehabilitation after a serious illness, you can also resort to aerial yoga classes. This is a great way to recover.

Rehabilitation in a yoga hammock is based on the same positive effects as traction therapy:

  • elimination of back pain,
  • stretching of spasmodic muscles,
  • unloading of intervertebral discs,
  • an increase in diastasis between the articular surfaces of the intervertebral joints,
  • release from compression of the nerve endings of the spine.

With the help of a hammock, it is possible to create corrective arcs in the spine due to the weight of your body, this helps to enter a therapeutic position and solves problems with scoliosis, strengthening the paravertebral corset of the spine. Under normal conditions, this effect is quite difficult to achieve.

The benefits of doing fit yoga in a hammock for those “who are over …”


  • An alternative to the recognized effective method is traction therapy (TT).
  • It is used to treat the musculoskeletal system: osteochondrosis, intervertebral hernia, and protrusions.
  • Recovery after injuries.
It’s never too late for anyone to do aerial yoga!

05 Jun 2022

What is meditation and how to start meditating?

Meditation is a simple practice available to everyone that can reduce stress, make you more calm and bring clarity. Learning to meditate is easy, and the benefits can come quickly. Here we offer top tips to help you get started on the path to acceptance and joy.

What is the meaning of meditation?

In the practice of meditation, we learn to pay attention to the breath as it comes in and out, and notice when the mind is distracted from this task. This practice of returning to the breath strengthens the muscles of attention and awareness .

When we pay attention to our breathing, we learn to return to the present moment and stay in it – intentionally, without judgment, feeling ourselves here and now.

What are the benefits of this practice? Why has meditation become so popular?

Meditation is not a newfangled phenomenon. This is an old practice, the benefits of which science has only begun to explore in the last few years.

By meditating regularly, you:

  • reduce the overall level of stress in the body
  • improve focus and concentration
  • stabilize your mood – you will be less irritable and happier in the moment
  • reduce your reactivity to events and make more informed decisions
  • improve the quality of sleep and get rid of insomnia 
  • reduce high blood pressure
  • you will live every day more consciously
  • learn to look deeper into the root of your every thought and every belief
  • can reduce chronic pain levels 

How to start a meditation practice?

First, you need to understand that there is no good or bad practice, and immediately forgive yourself for your imperfection. Let go of all your perfectionism and desire to do perfectly and just watch the process of meditation.

When you close your eyes and follow the instructions in guided meditation, your mind will be easily distracted and thoughts will take your breath away. Get rid of the false expectation that you will immediately catch Zen at the first meditation and sit quietly for the entire 5-10 minutes.

Meditation is very hard and very easy at the same time. In order to succeed in practice, you need to practice. Close your eyes, focus on your breathing, and let your mind do its thing.

You need to make efforts to disperse your thoughts and artificially empty the space in your mind. The moment you realize that you are lost in your thoughts, you develop awareness. It is then that you return to the object of concentration – the breath. That’s all you need to do in meditation – bring your attention back to your breath away from distracting thoughts and thus hone your awareness. With practice, the periods between breath withdrawal and awareness will become longer and longer.


How to start meditating – step by step:

  1. Find a place where you feel calm and quiet. Sit comfortably.
  2. Set a time limit. It is better to start with a timer for 5-10 minutes.
  3. Pay attention to your body. Scan its individual parts. Feel your weight and body heat on the surface.
  4. Feel your breath – every inhale and exhale. Notice where you feel it the most – throat, lungs, diaphragm, stomach?
  5. Notice when your mind wanders and bring your attention back to your breath.
  6. Be kind to yourself and your mind. Don’t judge yourself or get hung up on the content of the thoughts you’re lost in. Just get back to practice.
  7. End the practice with a good intention. When you’re ready, open your eyes and take in the entire space around you. Pay attention to all the sounds that surround you. Pay attention to your thoughts and emotions. Thank yourself for the practice.

31 May 2022