Most Main Line yoga studios are way too similar. Basically, you know what to expect.
You walk into the studio and you’re greeted by a very chill, calming atmosphere that pretty much tells you to chillax.
Well, that’s why we’re different.
As Philly Mag puts it in their Best of Philly in 2019, Bulldog can be described as:
“Yoga for people who hate yoga”
With energizing music and a fun atmosphere, our yoga classes in Main Line will take your yoga practice to a new level as you work toward your health and fitness goals.
Yoga doesn’t have to be quiet and reserved. It can be the cardio-packed and exciting experience you’ve been looking for in your community!
Killer Stretch + Bangin’ Playlists = Amazing Workout
What sets this Main Line yoga studio apart?
Most people probably have the impression that yoga is practiced by people who are dead serious all the time, sitting in a cross-legged position with eyes closed.
While this may be a tiny part of the overall yoga practice, it is certainly not the distinguishing element of Bulldog Yoga.
One of the key factors that sets our Main Line yoga studio apart from the others is that we attempt to inject fun directly into the yoga workout.
Our sessions of yoga are always accompanied by music which is appropriate to the particular kind of class you’re attending. We try not to take ourselves too seriously, but at the same time we are committed to helping everyone achieve their goals in yoga.
That serious looking, cross-legged yoga instructor that you once had in mind, may be typical of other Main Line yoga studios, but not ours.
Yoga is a wonderful practice which can provide amazing benefits, of course, but it doesn’t need to be serious all the time.
We believe that by injecting an element of enjoyment and entertainment, the yoga experience will be enriched and much more appreciated by our students.
The studio is located on Lancaster, in the heart of the Main Line.
Don’t worry – We get beginners all the way up to expert yogis
One of the great things about this particular yoga is that beginners and yogis alike really enjoy that these classes are a more approachable take on yoga.
If you’re just starting out, a class like Bulldog Basics would be perfect for you. In this class, you’ll learn to stress muscles and joints as you go through stretching exercises. Each time you go through a class like this, you’ll get deeper into the pose, and you’ll be able to stretch a little further.
Check em out (and click below for more info)!
For those looking for more of a challenge, you may want to become involved in sessions like Activate, Invigorate, or Exhilarate, which will challenge you a bit more.
If you’re serious about trying something new that you might love, you’ll find a class at this Villanova yoga studio.
For beginners, experts, and everyone in between, our unique spin on cardio-infused yoga really separates us from the other Main Line yoga studios.
Understand the amazing impact of yoga for flexibility
Flexibility is one of the most recognized benefits of yoga – and for good reason!
Improved flexibility will make you much better equipped at handling physical stresses, and it will even delay the aging process.
First of all, yoga promotes positive movement among the hips, which is very important for people who do hiking or jogging.
Hip joints are strengthened and loosened during yoga practice, and this hip hinge movement is carried over into many of your daily activities.
Yoga also promotes good posture, because it focuses on proper alignment and strengthening specific muscle groups. With better posture, your body movements will become more synchronized, and the likelihood of physical injury is reduced.
Overall, your flexibility will be improved dramatically, as your range of motion is expanded because of the stretching involved in many of the poses. When your body achieves greater flexibility, you will be far less prone to injury or physical stresses.
The 3 Best Poses that promote yoga for flexibility
1) Downward Facing Dog
This might be the most referenced pose in yoga. It’s good for stretching out your hamstrings and calves all along the backs of your legs.
1. Come to your hands and knees with the knees slightly behind your hips.
2. Curl your toes under and lift your knees from the floor.
3. Lift your seat to the ceiling by straightening your legs.
4. Pedal your feet one at a time.
5. Settle into relative stillness for a least five breaths while pushing strongly into the palms of your hands and maintaining the inverted V shape of the posture.
2) Crescent Lunge
Make sure to lunge deeply into the front hip when doing this pose.
1. Starting at Downward Facing Dog, step your right foot forward to the inside of your right hand. Give your foot some help if it doesn’t make it all the way to the front.
2. Lower your left knee to the mat.
3. Inhale to lift your arms overhead. Reach for the ceiling while simultaneously moving your shoulders down away from your ears.
4. For a deeper hip stretch, take your right knee forward a little or a lot.
5. If you want a quad stretch, lift your left heel toward your left glute. Reach your right arm behind your back to catch hold of your left foot or ankle. Draw your foot toward your butt.
6. Stay three to five breaths in your final version of the pose before switching sides.
3) Pyramid Pose
This pose is very effective at targeting those hips and hammies.
1. From Downward Facing Dog, step your right foot to the inside of your right hand.
2. Step your left foot toward the front of your mat about five inches and out to the left side about 3 inches. (Distances may vary depending on your size and flexibility.)
3. Lower your left heel so that your toes are turned out about 45 degrees. (Use the 45-degree lines on your Liforme Mat.)
4. Straighten both legs, lifting your hips. If your hands come off the floor, take blocks underneath them.
5. If you need more stability, you can step your left foot farther out to the left side of your mat. Both hips continue to face the front of the mat
6. Inhale to come to a flat back. Exhale to lower your chest toward your right knee.
7. Repeat this process of lengthening on the inhalation and deepening on the exhalation for about five breaths. Then switch sides.
How often should you do yoga per week?
Beginning yoga at Main Line yoga studios may need to ease into yoga by participating in one or two fewer sessions each week than a more experienced person would.
But honestly, it all depends on you.
The National Institute of Health conducted a study of yoga participants over age 40 who had been practicing for five years that found positive benefits for heart health.
The study participants had lower blood pressure and a lower pulse rate than those who did not practice yoga.
Keep in mind, however, it is very important for you to allow your body to recover from the stresses which are put on muscles and joints during a yoga workout. If you were to ignore that recovery time, it could cause some significant harm to those muscles and joints, because they are stressed too much without allowing time for them to recover.
As a good rule of thumb, once you get past the very beginning phase, you should take between three and five yoga sessions every week to get the most out of your sessions.
Experienced yogis who love their workouts will often visit their Main Line yoga studios pretty much every day, but this is not recommended for beginners.
Does this translate to weight loss?
Yoga for weight loss is a great strategy to shave those unwanted pounds
Our Main Line yoga classes can contribute significantly to your weight loss efforts, since there are actually several different ways that can help you slim down.
The practice of yoga is all about achieving a greater state of mindfulness and self-awareness, and any practitioner who achieves that state will be much more aware of what he/she eats and drinks. There is no way you can truly be in touch with your body, and continue to eat fatty foods which will be harmful for your body.
There are several forms of yoga, including power yoga, which incorporate a high cardio kind of workout into the program. This can accelerate your calorie-burning efforts, and if practiced regularly, can lead to significant weight loss. Villanova yoga studios in Main Line haven’t seen this type of high-cardio workouts before.
And Donald Hensrud, M.D. with the Mayo Clinic agrees:
“Yoga may be a useful addition to an overall weight-loss plan that includes regular aerobic exercise and a calorie-controlled, healthy diet rich in fruits, vegetables and other plant products.”
When you reach the inner calm sought by practicing yoga, it will remove much of the stress in your life and help you to focus on those all-too-important lifestyle choices.
Since many people are involved with stress eating, this source of additional calories is removed, and you can actually begin to lose weight.
Find your own meditation and mindfulness
You’d be surprised how many benefits there are which you can achieve through meditation offered by Main Line yoga studios.
There is the emotional uplift which comes from deep relaxation, as practiced by yoga students. Yoga is also well known to help people manage stress by becoming better trained to react in a calm and relaxed way.
People who have experienced anxiety disorders or depression have been helped tremendously by practicing yoga.
Most people who become involved with yoga practice find that they are able to concentrate and focus much better because they can better regulate and process their emotions. This, in turn, helps to accelerate learning ability, improve memory, and increase your sense of self.
Being consciously aware in the present moment, without judging your experience is how you should enjoy your workout and life in general.
This is referred to “Mindfulness.”
If you’re not aware, here’s a complete guide on the art of mindfulness to fill you in along with some top traits mindful people do differently below.
When the mind wanders, it has a tendency to focus on negative issues, which generate stress. When a person meditates, those stress levels are reduced, because the mind is actively engaged.
Now, throw another person into the mix.
Breathing exercises to keep in mind when you’re on your mat
Yoga and breathing go hand in hand.
The breathing exercises that we use in yoga help make it more meditative and ensure that your body is getting the oxygen it needs to hold the poses.
Breathing helps you slow your body and focus on your poses in the immediate moment.
This requires full, deep breaths. Your yoga team leader may make recommendations for when to inhale or exhale based on the movements and poses in the yoga session, but it’s also important for your breathing to feel natural to you.
Here are a couple of our favorite breathing techniques
If you ever need to “reset,” just find a quiet corner and try the Humming Bee Breath (Bhramari Pranayama) to ease your buzzing mind. This breathing technique is often used by those with hypertension and anxiety.
SKULL SHINING BREATH
The Kapal Bhati (Skull Shining Breath) is very effective at detoxifying the body and clearing the energy channels. Additionally, it is believed to increase one’s intuition.
If you’re looking to really hone your breathing, check out the complete guide.
See if this new spin on traditional Main Line yoga studios is right for you
There are a number of yoga studios in Main Line which you can choose from.
No matter where you choose, you should feel comfortable with the people who are around you, being at the same skill level, and having a similar approach to practicing yoga.
Bulldog’s unique, cardio-driven yoga classes are available for students of all skill levels, all the way up to yogis.
Our Villanova yoga studio also provides music playlists that make those difficult workouts so much more enjoyable.
So what are you waiting for?
See which class is best for you
***Check out our Lifestyle Blog that isn’t only about yoga 🙂
Can’t make it in? Get the bulldog experience anywhere, anytime with our online classes – or – via our app (App store | Google Play)