Get ripped with Dubai yoga expert Abbey Bates

ABBEY BATES MAY hail from Canada, but she calls Dubai home. Discovering a love for yoga aged only 18 it is here in the UAE she launched her teaching career, setting up a practice and spreading her knowledge on the ancient art.
Returning to take charge of Vita Coco Coconut Water's yoga at Cove Beach - a series of classes sponsored by the coconut water brand - after a successful run in Spring of last year, she lets us in on what it's like to be a yoga practitioner and lends us some professional advice on how to get in shape.
What made you get into yoga in the first place?
I got into yoga around six years ago. For the first couple of years I was only doing classes here and there. One of my best friends back in Canada who owns a few yoga studios told me to give it a go and I totally fell in love. I didn't start practising it daily until I moved to Dubai. When moving to Dubai I had a lot of free time on my hands, so took the opportunity to go to India to do my first teaching training. At the training I learned a ton about yoga and how to practice on my own. After that the rest is history. I started practicing almost daily and now that is all I do! Nowadays you wouldn't catch me in a gym or out running because I have got to a point in my practice where I can strengthen my body while keeping it flexible by doing yoga alone.
How can people get involved? Do you have to join a class, or are there any books/videos you can recommend?
If you are new to yoga then I would suggest going to a yoga studio and trying out a few classes. The main thing for yoga is body awareness. Having a teacher watch and guide your practice is very helpful and will prevent potential injury which could happen if the postures are done wrong. If going to a studio is not an option, I would recommend checking out some yoga videos on YouTube or apps with yoga guides/classes. Take precautions though if you are practicing from a video or app, you need to be aware of your body, knowing what your body is doing, making sure the poses are done correctly. My advice would be to practice in front of a mirror, or record yourself so you can see what the body is doing and notice if the alignment is correct or incorrect.
How has yoga changed your life specifically?
Yoga has changed me a lot as a person. From Yoga I am consistently paying attention to myself inside and out. Helping me become aware of the way I am feeling, knowing how to let certain things go and importantly allowing me to be myself. I have gained a ton of self- confidence from practicing Yoga! I also developed a lot more awareness towards the people and things around me. I don't like wasting energy on negative thoughts or feelings and have learned to keep focus on the positives.
How did this partnership with Vita Coco come about and what does it mean to you as an instructor?
I am a social media influencer on Instagram (@abbey.yoga) and almost 2 years ago The Vita Coco Team approached me as they were hosting a yoga series here in Dubai. I had an amazing meeting with The Vita Coco Team and we started working together! Vita Coco Coconut Water is completely natural and encourages a healthy lifestyle so as a yoga instructor we were the perfect match - we both want to promote a healthier lifestyle.
Where in Dubai do you like to practice yoga and why?
My absolute favourite place to practice in Dubai is my terrace outside my apartment (sorry it isn't too exciting)! Since I am a teacher and spend most of my time teaching, I like to find time to do my own self practice. Whenever I step out onto my mat, I will let the postures flow, concentrating on the areas I feel I need to. Many people think I am crazy but I like to practice outdoors throughout the entire year (yes, even in summer)! I love to sweat as I feel my muscles strengthen and stretch.
How can yoga help you mentally focus on staying in shape?
While practicing yoga, you are doing it for yourself both physically and mentally. Yoga helps keep the mind centred and grounded which helps with achieving your goals whatever they may be.

Abbey's top five yoga poses for firming up problem areas:
1. Side Plank/Vasisthasana: This posture is probably my most favourite when it comes to toning the core. When practiced properly, the core is working to stabilize the entire body while balancing on one side. It is also a great way to tone the arms and legs!
2. Crow Pose/Bakasana: Bakasana is an arm balance which many people think revolves mostly around upper body strength however, it is one of the greatest for core and a lot more exciting than the normal core exercises. It does take some upper body strength to get into the posture, but once the body is lifted off the ground it is the core that is keeping the body up!
3. Goddess Pose: Utkata Konasana: Goddess is the yogi's way of squatting, it involves strength and flexibility. The proper way to practice it is to have the toes pointed slightly outwards, knees stacked over the ankles and hips tucked in and under. If the hips are tight, the knees will turn inward and the buttock will stick out. That is where flexibility and strength come to play! Working on opening the hips and groin muscles will allow the knees to be correctly stacked over the ankles and buttock tucked in. The pose is one of the best to tone the legs and glutes.
4. Downward Facing Dog Pose: Adho Mukha Svanasana: Downward dog is amazing to tone the entire body but with emphasis on the arms. While being practiced, the weight is distributed between the hands and feet. Pressing through the hands and engaging the arms to keep the spine tall is crucial, once the spine is tall then the weight is shifted down towards the heels where the hamstrings and calf muscles then get a great stretch.
5. Warrior 3/Virabhadrasana 3: Warrior 3 is one of the greatest balancing postures to tone the legs, glutes and core all at once. Balancing postures are really important to keep the body grounded and even both sides. This one in particular is very powerful for both your standing leg and the leg raised behind that should be fired up and fully engaged. While the legs are strong, the core should also be engaged to help stabilize the body.

Abbey's diet tips:
1. Hydration is so important for the inner and outer body. It keeps the outside looking great, as the inside runs smoothly so make sure to drink lots of water or even better Vita Coco Coconut Water which is great to help re-hydrate quickly and naturally.
2. Eat your veggies! Eating a variety of vegetables, especially leafy greens (kale, spinach, etc) gives the body many nutrients and minerals that it needs to operate well.
3. Cut out processed foods. I know it is hard and even I struggle with it from time to time but cutting out food that is from a package will do wonders for your health. All the hidden chemicals, sugars and bad fats within processed food leaves the body feeling heavy, and dull.
david@khaleejtimes.com