VH Spa for Vitality + Health is all about fitness. We’ve got the scoop on how to stay in shape with yoga you can do in your hotel room, from our resident yoga and Pilates instructor, Alison. As a former professional ballet dancer, she has amazing insight on strength, posture and flexibility. Check out our schedule of upcoming movement studio classes with Alison. Can’t make it to class while you’re here? Borrow a yoga mat from the spa and practice your down dog in your room.
“Yoga is an excellent way to stay fit, offering increased flexibility, strength, and peace of mind. Even when you are traveling, you can do these moves to keep yourself centered.”
Downward Facing Dog
“Press your hands into floor and lengthen your back. Lift your hips up and back to bring your body into an inverted V. Allow your heels to press as close your mat as you can. Relax your neck.”
Upward Facing Dog/Cobra
“The palms are flat and the elbows are close to the body. Using straight arms and the top of your feet to hold yourself up, pull your shoulders back. Keep your neck in neutral, opening your chest and shining your heart up. This pose improves posture and strengthens the spine, arms and wrists.”
Warrior B
“Your legs are in a wide stance. Bend your front leg at a 90-degree angle, and think of your knee being above the ankle. Your back leg is straight and the back foot should be at an angle. Warrior B gently strengthens and stretches the legs and ankles.”
Triangle Pose
“Your legs are straight and separated into a wide stance. Your feet should be in line or slightly separated, with your back foot angled forward. One arm extends upward, the other down to the ground. This pose stretches the hamstrings, relieves back ache, and improves digestion.”
Standing Forehead to Knee – Advanced
“This pose is great if you have extensive yoga experience. Standing on one leg, lift the other leg up so that the knee is in line with your hip. Then reach down and grab the bottom of the lifted foot. For more of a challenge, begin to kick the foot into the hand, straightening your leg forward. Then bend the elbows around the leg. For the final expression, drop your nose to your knee, with your forehead to your shin.”
Side Body Stretch
“Have one leg bent, with the knee opened to the side. Allow your other leg to extend on a diagonal. Lengthen the opposite arm over the extended leg and reach towards the toes. This pose offers a nice stretch of the side body, spine and hamstrings.”
One Legged Wheel – Advanced
“This is another advanced pose, for more of a challenge. On your back, bring your hands by your ears, with your fingers pointing toward the heels. Press down with your hands and feet while lifting your hipbones high. For more of a challenge, try lifting one leg. You’ll get an excellent stretch of the arms, legs, spine and abs.”
Pigeon Pose
“On the floor, your hips are parallel and pressed into the earth. Your front knee is bent at a 90-degree angle and the back leg is extended. This pose provides a nice stretch of the thighs, groin, psoas, neck and spine.”
Gentle Spine Twist
“On your back, hug one leg into your chest, and use the opposite hand to gently pull the leg across the body. Take your gaze to the opposite extended arm and soften your eyes. Your spine is your lifeline, so you want to keep it strong and stretched out.”
The next time you stay at Hotel Valley Ho, call us at 480.421.7777 to book a class or stop by VH Spa for a yoga mat. Our high-tech fitness center is also open 24 hours, so you can get fit anytime.