Foam Roller : Pilates Movement The Swan

HOW TO do The Swan with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


Here’s how you can do the Pilates move called the “Swan” while using a foam roller.

There are several kinds of Foam Rollers that you can find in our store – 18″ vs 36″, and textured or non-textured. Currently we only sell high density foam rollers because they are more durable and hold their shape longer.  You can find our selection of Foam Rollers on our Fitness Page.  These items are very versatile and can be incorporated into a variety of both Pilates and general fitness exercises.

Yoga Strap : Advance Backbends

HOW TO Advance Your Backbends with a Yoga Strap


Featured Product: Yoga Straps 
Brand: Varies
Purpose:  Improve Balance, Strengthen Yoga Poses, Assist with Flexibility
Compatible Exercises: Yoga, Stretching
Rolling Sands Harmony Retail Sale Price: $5.58-$15.98

 


This video is showing some intermediate/advanced backbend poses and how to use a Yoga Strap to get deeper into these backbends. Most people tend to think props are only necessary as a beginner or to help overcome inflexibility. This video takes us to the next level and shows us how to advance deeper into some more challenging poses.

Yoga Straps come in several different lengths, from 6′ to 10′ long. Consider your arm length, leg length, the poses you’ll be using a strap for, and if you are going to be using a strap doubled over in a long loop for your poses. Your answers will help you in your purchasing decision.

Balance/Wobble Board : Squats

HOW TO do Squats using a Balance or Wobble Board


Featured Product: Round Balance Board 
Brand: J Fit
Purpose:  Improve balance and coordination at the same time increasing strength and reaction time
Compatible Exercises: Strength Training, Balance Training, Coordination Training and overall Toning
Rolling Sands Harmony Retail Sale Price: $28.98


Performing squats on a Balance Disc or Balance Board adds an extra challenge. To complete this exercise using a 13″ Balance Disc, you’ll need two – one under each foot. If using the Round Balance Board (which is a 16″ diameter), your feet will be closer together than as shown in this video. You may wish to compensate by moving slower with more awareness and also positioning yourself near a wall for periodic support.

Stability Ball : 5 Invigorating Exercises

HOW TO Use the Stability Ball : 5 Exercises 


Featured Product: Stability Ball
Brand: Varies
Purpose: Tone muscles while strengthening core and overall balance
Compatible Exercises/Uses: Pilates, Yoga, Strength Training, Core Training, Birthing Balls, Office Chair
Rolling Sands Harmony Retail Sale Price: Varies (please check our collection of Stability Balls)


In 6 1/2 minutes you’ll learn how to do five different Pilates exercises that will get the blood pumping. Besides a thick Pilates mat, you’ll also need a Stability Ball.

Stability Balls have lots of names: Exercise Ball, Yoga Ball, Pilates Ball, Swiss Ball, and many more. So don’t let the names confuse you. This type of ball is larger, inflatable, made of soft vinyl, and comes in sizes ranging from 45cm to 85cm. The size you choose is based upon your height, and you can find sizing information on our product pages. RollingSands Harmony also sells stability balls that are standard or burst-resistant, and made of PVC or phthalate-free, eco-friendly vinyl. Check out our Yoga Ball page for our selection. These balls are very versatile and can be used in Pilates, Yoga, Core Fitness, and even for Prenatal & Labor.


Pilates:
Pilates: Five Invigorating Exercises Using A Balance Ball

Stability Ball : Core Exercises

HOW TO Strengthen Your Core using the Stability Ball


Featured Product: Stability Ball
Brand: Varies
Purpose: Tone muscles while strengthening core and overall balance
Compatible Exercises/Uses: Pilates, Yoga, Strength Training, Core Training, Birthing Balls, Office Chair
Rolling Sands Harmony Retail Sale Price: Varies (please check our collection of Stability Balls)


Using a Yoga Ball in yoga poses adds a stronger sense of body awareness in addition to challenging your core muscles. The following four minute video teaches us how to do an inverse plank, with twists, on a ball.

Balance/Wobble Board : Running Form

HOW TO Improve Running Form with a Balance or Wobble Board


Featured Product: Round Balance Board 
Brand: J Fit
Purpose:  Improve balance and coordination at the same time increasing strength and reaction time
Compatible Exercises: Strength Training, Balance Training, Coordination Training and overall Toning
Rolling Sands Harmony Retail Sale Price: $28.98


Improve your running form with this exercise on a balance disc or a balance board. A great exercise to practice to strengthen the core, improve balance, and re-train the proprioceptors.

The Balance Discs and Boards sold at RollingSandsHarmony.com are different than what’s in this video, but you could still adapt the exercise to your equipment.

Pilates Bands : Strengthen & Tone Arms

HOW TO Strengthen and Tone Your Arms using Pilates Bands


Featured Product: Pilates Resistance Bands 
Brand: JFit
Purpose: Tone and Define Lower Body Muscles
Compatible Exercises: Pilates, Strength Training
Rolling Sands Harmony Retail Sale Price: $13.98


Strengthen and tone your arms using elastic exercise bands, or Pilates Bands, while performing Pilates exercises. This following video is only 5 1/2 minutes long and will cover four different exercises to work your arms. Two of those exercises use a 6′ Pilates Band to add resistance for toning.

Learn how to do the 1) Leg Pull Lift, 2) Side Lifts (w/ bands), 3) Forward Lifts (w/ bands), 4) Press Ups.


Pilates:
Pilates For Intermediates: Strengthen And Tone Your Arms

Yoga Strap : Head to Knee Pose

HOW TO do a Head to Knee Pose with a Yoga Strap


Featured Product: Yoga Straps 
Brand: Varies
Purpose:  Improve Balance, Strengthen Yoga Poses, Assist with Flexibility
Compatible Exercises: Yoga, Stretching
Rolling Sands Harmony Retail Sale Price: $5.58-$15.98

 


Just a quick video on how to properly get into Janu Sirsasana with a Yoga Strap. This is a wonderful hamstring stretch.  Great for runners, bikers, desk jockeys, and others!

There are a variety of Yoga Straps to choose from.

  • You can choose cotton or hemp material.
  • Buckles are either a plastic cinch buckle or a metal d-ring style.
  • And you can choose from lengths of 6 feet to 10 feet.

These are all personal choice decisions.  The longer lengths may be preferred by taller people, or by those who prefer bound poses, or Iyengar practitioners using lots of props.  Both types of buckles are easy to use, but some people may find the d-ring a little easier but the plastic buckles are a little quieter when allowing the strap to be used without looping.  When deciding between the cotton or hemp straps, you may want to read about the environmental benefits of hemp before making a decision.

Meditation Cushion: Buckwheat or Kapok?

HOW TO Decide between a Mediation Cushion made of Buckwheat or Kapok 

Both Buckwheat and Kapok make for great cushion-fill, but how do you choose which is best for you?  Hopefully the following information will make your decision a little easier.

What is Buckwheat?

Buckwheat hulls are the by-product of buckwheat milling. Naturally pest and water resistant, our buckwheat hulls are a sustainable, pesticide free, hypoallergenic agricultural product.

Buckwheat hulls make a firm and body-fitting cushion. They stay in the shape you form and need.

Organic Buckwheat Hulls

What is Kapok?

Kapok is an all-natural fiber pulled from the seed pods of the kapok tree. A sustainable, completely natural and pesticide-free product sourced from South Pacific growers, Kapok is resilient, lightweight and water resistant, which means it also resists mold.

Kapok is also naturally hypo-allergenic: After harvest, our kapok is spun at a high rate of speed & air cleaned, leaving virtually no dust or pod debris. This makes kapok stuffing an excellent choice for environmentally sensitive individuals.

The drawback to kapok is that it is a natural buoyant hollow fiber. It is so light and fine that the fiber floats in the air and can make a mess when refilling pillows and cushions. It is advised to refill outside or in a space that is easy to clean. This may be necessary when you wish to wash the cushion/pillow cover.

Organic Kapok Filler

Comparing Buckwheat and Kapok Meditation Cushions:

  • Buckwheat Hulls make for a denser cushion, while Kapok is a bit fluffier
  • Both will conform to the body’s shape and support your weight without caving in
  • Buckwheat cushions tend to weigh more than a Kapok cushion (for example, our Kapok Crescent Zafu weighs approximately 28 oz versus a similar Buckwheat Crescent Zafu which weighs 69 oz)
  • Some may find that the Buckwheat provides a more stable and create a very grounding feeling
  • Both are environmentally friendly

The choice is yours.  We offer a variety of Zafu and Zabuton Meditation Cushions.  When choosing from our Zafus, you’ll also be able to select round or crescent-shaped; cotton or organic covers; preferred color; in addition to your fill preference.  Our cushions also have zippers giving you access to the fill so that you can empty the cushion when you wish to wash the cover or wish to adjust the density of the fill to best fit your comfort level.

Doorway Gym Bar : Perfect Pull Up

HOW TO do the Perfect Pull up with a Doorway Gym Bar


Featured Product: Deluxe Doorway Gym Bar and the Doorway Gym Sit Up Bar
Brand: Jfit and Sunny Health and Fitness 
Purpose: Develop upper body strength
Compatible Exercises: Chin ups, pull ups, sit ups, crunches
Rolling Sands Harmony Retail Sale Price: $14.78-$26.78


Doing Chin Ups and Pull Ups at home just got easier.  Ok, so the exercises themselves are still challenging to most of us and we can’t help make the exercise any easier, but we can help make practicing them easier with the new Doorway Gym Chin Up Bar. With a quick and easy installation of this Gym Bar you can now practice chin ups, pull ups, sit ups, and press ups in the comfort of your own home.

Watch the following short video for specifics on how to do a Pull Up. So what’s the difference between a pull up and a chin up? The grip. In a pull up, your palms face away from you, and when doing a chin up, your palms face towards you.


Arm & Shoulder Workouts:
How To Do Pull Ups

Benefits of doing Pull Ups and Chin Ups:

  • Build Muscle:  Pull-ups & Chin-ups force you to lift your own body weight. This stresses your body, building the muscles of your arms & back.
  • Grappling Strength:  Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like martial arts or Rock Climbing.
  • Carryover:   Get stronger at Pull-ups & Chin-ups and you’ll get stronger on the opposite movements: the Overhead Press & Bench Press.
  • Shoulder Health:  Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances.