Legs/Hips stretch – Good for Acheiving Splits

Salam Sisters,

This is a quick 9 min stretch for the legs and hips.
Take advantage during Ramadan and do it when you can. It will help kick away any stagnant feelings in your muscles.
If you want better results, try to hold each pose for 30 sec to one minute. 

Let me know if you have any questions or if you want any specific workout videos.

Peace and Love

Use Code “Nura” for a 10% discount on any Nashata products <3 

Weight Loss – Muscles vs Fat Mass

If you are trying to lose weight and you are not sure about what to exercise for, cardio or muscles, then this video is for you.
This quick video will help you determine how much cardio and how much strength training your body needs according to your body type. It gives a quick insight into what you should do to help your body with the weight loss process.

Good luck,

Yoga in the Park

As I am still enjoying my break from running, I had another chance to learn more about yoga, tailored for runners (Wow, off-season sure has been fun with different types of cross trainings!)  Last Saturday, the Nashata ladies were delighted to have a yoga class with Nadiah in a park called Taman Botani Putrajaya.

I love how everyone expresses their individual style in Nashata. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

Everyone is wearing at least a piece of Nashata. I love how everyone expresses their individual style. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

It was the first time that I practiced yoga outdoors. Previous experiences working out in a studio was still fun, yet I felt more energized being out in the morning sun. As usual, we started with a few basic poses such as Sun Salutation, Downward Dog, and Child’s Pose. These basic poses were great for warming up and waking up our muscles on a Saturday morning.

This Saturday morning is looking great already, I can feel it!

It’s going to be a great Satuday morning, I can feel it!


Eventually the poses got harder and more complex, yet the Nashata ladies were undeterred. Even though we could not perform the poses perfectly, we kept trying to do several head stands and hand stands. After all, it’s the effort that matters, right? Nadiah explained that these poses were great to build upper body muscle just by using our body weight. So it is great for ladies to become lean and get rid of the flabs. It is also great for building the core, an essential part for a stronger run.

No wardrobe malfunction here! This one-piece yoga suit is great at keeping you covered even if you are upside down.

No wardrobe malfunction here! This one-piece yoga suit is great at keeping you covered even if you are upside down.

After learning about yoga 2 weeks in a row, I have become more conscious about my breathing. We can always strive for elaborate poses, rubber-like flexibility, and enormous strength, but we can never fully appreciate yoga if we don’t learn how to breathe properly. The best part is that I can practice breathing when I am driving, running, or working; I inhale deeply and slowly at the count of 5 while sucking in my core, and exhale slowly at the count of 5 too. Immediately, my muscles will feel less tensed and I can think better thanks to more oxygen in my system.

Just suck it in and BREATHE!

Suck it in an breathe!

Based on my limited knowledge in yoga I was not really sure which type of yoga we practiced that day. Nonetheless, we had a great time together. I hope to join more of Nadiah’s classes in the future!


Until next week,

The Weekend Runner

Ashtanga Yoga at Upward Yoga


One with Kyserunkrew and the instructor!

I can’t believe it has been a year since I went to a yoga class. With all the running and strength training classes, sitting still to practice on my breathing and maintaining flexibility was hard to fit into my schedule. My previous experience at a Vinyasa Yoga class seemed miles away, and I was pretty sure I needed to work on my mobility again.

However, since I am currently off-season for running I finally had the chance to venture (albeit briefly) into yoga again. This time, I tried Ashtanga Yoga at Upward Yoga studio, lead by Ninie.

ASHTANGA BASICS (75 mins) is a workshop-type class comprising Ashtanga sun salutations, Ashtanga Standing Poses, 10 to 15 poses from Ashtanga Primary Series, backbends and Ashtanga Closing Sequence. Tips to ‘jump back’, ‘jump through’ and ‘half / full vinyasa’ will be offered to help link your poses together and to retain your body’s warmth throughout the practice.

(taken from UpwardYoga.com)

So at 9am, my running crew and I find ourselves sitting very still with our eyes closed, cross-legged on the floor. We allowed ourselves to give gratitude for the day ahead and realign our minds. Using the power of visualization can be a very powerful tool.

img_6731img_6732 img_6733 img_6738Ninie’s yoga studio at Upward Yoga is all about the experience – the warm earthy walls, natural light, essential oil for the senses, and meditative songs and drum beats for the mind.

Just like any other sports, there must be a warm up, the actual work out, and a closing. We started to warm up by doing sun salutations and standing poses. These were basic movements, like Downward Dog and Warrior Pose. However, they were not easy. Not used to inverting my head often I felt disoriented and lost my balance several times! I also learnt to use the sound of the drum beats in the background through the studio’s speaker to help my breathing.

Then came the primary sequences, where the actual fun begins. Depending on your flexibility and experience, Ninie showed us more challenging poses. Ninie was very encouraging. Again by using the power of visualization, she wants everyone to believe that they can do those poses even if it was not perfect or accurate.


Blocks can add resistance or assistance to your poses

Until I have the ability to contort myself into a or in words of a friend, turn into a ‘human pretzel’ I have to keep on working on my basics first. Improving flexibility is always an advantage for not just for runners, but other sports as well.

For more info, head to their website: http://upwardyoga.com/

Until next week,

The Weekend Runner