Power of 3 in Hawkesbury, New South Wales, Australia | Sport & recreation

Power of 3

Locality: Hawkesbury, New South Wales, Australia

Phone: +61 402 552 261

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• Sport & recreation
• Health/beauty
• Yoga studio
• Pilates studio

24.01.2022 Come and spend a Sunday morning with us connecting to you!

23.01.2022 Do you have tight hips? #Repost Is your piriformis always tight? Do you love doing the pigeon stretch to increase your hip flexibility temporarily? Do the ...Pigeon Squat! If you keep having to stretch your hip with this pigeon stretch position or any other variation of this stretch, it is probably time to add some strength in that end-range of motion. I guarantee that your muscles (glutes and other deep hip muscles) are not accustomed to activating your hips in this range of motion your body will thank you if you focus on strengthening your muscles in this position. Keep in mind that this rotation of the hip occurs in a squat this is applicable to squatting! . . There are 3 levels of difficulty that are shown in this video. The variation with the block and foam roller is meant for people who have tight hips like MIKE! This is a killer glute exercise and your hips may feel a little achy afterward this is okay. . . ***If you feel extreme pinching pain in the hip or knee, then modify the positioning so that it isnt as intense OR avoid this motion altogether for now. If you continue to have knee or hip pain while doing this, look into joining our program as there is a deeper underlying movement issue that has not yet been resolved. Check out our program, click the link in our bio. . . In some reps in this video, I stand all the way up and straighten the leg this is the most advanced position. The exercise itself can be done by simply holding your body up off of the ground in the pigeon position and making small pulses. This position can also be done in the normal pigeon stretch position on the ground as well. It is used in yoga often an instructor might ask you to lift your butt off of the ground while in the pigeon position. . . If a muscle always feels tight, it may need strengthening; dont always stretch muscles. . . Written by Andrew Dettelbach @MoveUShirtlessDude Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com/FixYoShit, or simply click the link in our bio. #Squat See more

23.01.2022 In case you need an excuse to smile... #BabyLoveBJWT

22.01.2022 Do your wrists bother you when you do pushups or other exercises where you are supporting your body weight with your hands? Watch this video and apply it to you...r workouts! Lots of great bodyweight exercises require this type of setup. Yoga, Pilates, gymnastics, bootcamp classes, Barre classes, and Crossfit all use this position. When you set up for the exercise begin with stretching your fingers wide and reaching long with them, and then plant them firmly into the ground. Think about twisting your hands into the ground a bit, like you are trying to open a jar (but without moving the hands). Tuck the elbows in next to the body. Dont allow them to flop outward during the exercise. Now dont be discouraged when you see how few reps you are able to do this way! It requires more strength to do it this way and we often hear people say they used to be able to do X number of pushups and can now only do a few. Quality over quantity. Every time people. Think about the longevity of your body, the long-term goals you have in life. Written by Katie Goss Did you know we have an online program?! The MoveU program has helped thousands of people around the world! Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio. #MoveU #PushUp #PushUps #ChestDay #Planks #Plank #Planking #Planche #Pike #TRX #Yoga #Pilates #Barre #BootCamp #MountainClimbers #Handstands #HandStandPushUp #Crossfit #Gymnastics #MartialArts #MMA #NBA #MLB #NBA

21.01.2022 We hope you are all faring ok out there. We wanted to remind you all that despite the rules changing, we wont be running a face to face class for term 2. Sorry for any disappointment! If you are missing it or feeling disconnected, there is the online option for now. Email us at [email protected] We will keep you posted on any changes as they come about. love renee and dee

21.01.2022 Have you been wanting to work on your core and just not sure where to go? Do you need to stretch more? Does your life get so busy that meditation would be an opportunity to stop and reconnect with you? ... Power of 3 classes offer all of this in one place in a 90 minute session incorporating the principles of Pilates, Yoga and Meditation. Term 2 starts on the 30th April and there are classes available in Mcgraths Hill and Castlereagh. Contact us via pm or call or sms Renee on 0402 55 22 61 to find out more.

21.01.2022 The goal of this video is to help you assess your own body movement, learn how to find your neutral pelvis, and then how to apply that neutral tilt to the squat.... Chris from @TheCriticalBench is exploring his movement with you guys! . . Record yourself on video and analyze your movement afterward. What can be improved? See more

21.01.2022 Neck pain? Headaches? Tight upper back or neck muscles? How are you loading your neck throughout your day? How much time are you spending rounded over your comp...uter, your phone, your workstation, your kids, your steering wheel, your dinner table? In the video, the helium tank and orange stick are being used to illustrate the impact on your tissues. When things are stacked up there is much less stress on them. When your head is jutting out way ahead of your body and neck everything is working much harder to maintain that load and balance it. A few quick tips to help with this: Visualize a string pulling you up from the top of your head to stand tall. Retract your chin, like you are giving yourself a double chin. You dont need to be super aggressive about any of this, just gentle adjustments. Your body is durable and can withstand a lot but some simple adjustments can make powerful impacts on the body! Comment below and let us know what you notice when you make these adjustments! Written by Katie Goss @MoveUKatie The online MoveU program has helped thousands of people around the world! Click the link in our bio or head to MoveU.com. #MoveU #Posture #Headaches #Neck #CervicalSpine #UpperCrossed #ForwardHeadPosture #Stretches #NeckStretch #NeckExercise #Biomechanics #MoveBetter #MoveSmarter #MoveMore #HealthyLife #Migranes #ComputerWork #Technology #AppDeveloper #ComputerScience #NeckMassage See more

21.01.2022 This is the mat I bring to class sometimes- they are having a sale!

19.01.2022 We love that few moments before you all start to arrive when we get to take in what we are all about to create in class.

18.01.2022 As you have probably noticed, our Sunday session is not going ahead in March. Bija yoga have sensibly and regrettably closed their doors for the month, until the current global situation calms down. Our classes are also temporarily cancelled. We are not happy about the distancing, but we totally respect the need for it. BUT! we are keen to join the growing number of people with online offerings and so will get ourselves teched out this weekend and will be able to reinvite yo...u to something so you dont miss out on your Power of 3 time! Finding the opportunities in the hard times is such an awesome focus- its high time we got our tech side up and running better! Stay as calm and centred as you can, and find ways each day to strengthen your immune system, and all your other systems. Much love Renee and Dee

17.01.2022 If you are looking for a class that covers pilates principles, yoga movement practices and meditation all in one, then come along and try our Power of 3 class. We have locations in both Penrith and the Hawkesbury. First class is free so you can try before you buy! ... Contact us today to find out how you join us for the final term of 2019!

13.01.2022 If you are missing class, the google classroom studio is just like having us in your lounge room with you! Pm us to find out howIf you are missing class, the google classroom studio is just like having us in your lounge room with you! Pm us to find out how

13.01.2022 Meditation Instructions

12.01.2022 We are back! Tonight @6.30pm, McGraths Hill. Come and reconnect to you and stretch out that bodyWe are back! Tonight @6.30pm, McGraths Hill. Come and reconnect to you and stretch out that body

12.01.2022 Castlereagh hall really is magical for a power of 3 class. We are enjoying the nicer weather and the ability to open the windows and invite the outside in.

12.01.2022 Sitting in purposeful silence is food for your heart and soul. Its as if your mind spends most of its time hanging out at the loud bar (your brain) where every...ones screaming and yelling and singing "The Wild Rover" at the top of their drunken lungs. Meditation shuts down the bar, rolls everyone out the door, and allows your higher self to commune with Universal Intelligence, so they can actually hear each other. From You Are A Badass Calendar for today

10.01.2022 The new way to attend power of 3 sessions! Have a watch and if you like what you see please share it on!

10.01.2022 For day 3 of #ExerciseRight Week, were covering how to work your pelvic floor. The diagram below shows a pelvic muscle contraction. The CORRECT action is on t...he LEFT: the pelvic floor lifts the deep abdominals draw in, and there is no change in breathing. To learn more, visit our website or call the National Continence Helpline on 1800 33 00 66 to find a continence professional near you. Women: www.pelvicfloorfirst.org.au//pelvic-floor-muscle-exercises Men: www.pelvicfloorfirst.org.au/pages/men.html

09.01.2022 Penrith peeps! We will be back for a sunday morning sesh with a twist!

09.01.2022 And it might be different every time! Be kind to yourself

06.01.2022 Virtual classroom challenge accepted! Term starts sunday 3rd May, 430pm We have created the first power of 3 virtual classroom, using Google classroom and Google hangouts as our tech platforms. ... Structure for the term will be an optional group creation session on sunday afternoons at 4.30pm and your class for the week will be available at 5 for you to do at your leisure on google classroom. All possible from your smartphone! If you want to play, send me a reply with your email address This first online term is being offered at half price, $100. Once payment is received, you will be added to the classroom, and granted access to classes and additional resources week by week, including access to a private coaching session. Acc: empowered balance Bsb: 012822 ACC: 233818719 We are so excited to have learnt how to turn covid-19 restriction into a new possibility for all of us and we hope we can assist you in joining the virtual studio. Please call/sms or email us at [email protected] Love renee and dee

06.01.2022 Heres why first responders are turning to yoga to improve their performance on the job

05.01.2022 Do you or someone you know press overhead like this? Tag them! The overhead press is a major test of shoulder and thoracic (mid back) mobility. If you are lacki...ng in mobility of either of those, you will likely arch your lower back to compensate in order to successfully keep the weight over your head. This might be okay to do once in awhile during maximal weight tests, but if this is the ONLY way that you press every day/week, its time to fix yo shit. The goal of this video is to teach you how to pull your rib boobs down (1st video). We will post another video later today on how to also use the back-strap muscles to extending your upper back. These are two separate motions that many people often do not have control of... yet. Now, learning to do these two things takes time and you will slowly build strength in your shoulder, abdominals, and mid back over the next several months. This will allow you to be able to successfully press overhead and keep the torso aligned, thus taking pressure off of the lower back. Practice keeping your ribs down and mid back extended in other exercises as well. For those of you that say, I cant lift my arm over my head! I get a pinch! Then only practice the second video for now. We have posted dozens of other videos to help you with shoulder impingement, but this first video wont solve your shoulder impingement. Written by Andrew Dettelbach Want more help from us? The MoveU program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio. #MoveU #comebackstronger #shoulderPress #overheadpress #militarypress #strictpress #press #crossfit #bodybuilding #backpain #shoulderpain

03.01.2022 Michelle Rial Charts & Illustration "Am I Overthinking This" https://michellerial.com/am-i-overthinking-this

03.01.2022 Pilates and Power of 3 Classes resume today. If you havent booked in, its not too late!Pilates and Power of 3 Classes resume today. If you havent booked in, its not too late!

01.01.2022 Term 3 starts Monday 22nd July. Timetable will be... Mondays 5.40pm @BIJA YOGA, 1C, Castlereagh Street, Penrith. Tuesdays 6.30pm @McGraths Hill Community Centre, 1 Phillip Place, McGraths Hill.