Fitness-Cycle & Core

These classes are included in your customized Yoga & Fitness One Rate-Any Date Program at Samahita, available ALL-YEAR-ROUND

Samahita’s afternoon fitness sessions are a combined core and cycle workout where the program varies daily across functional fitness approaches that include: HIIT/Tabata, cardio, circuit training, strength work, core mat-based work, spinning, beach fitness, pool workouts, and more, expertly led by our in-house teachers. The morning at Samahita opens with the Cycle Room available at 7am for you to do a self-led session, silent or with your earbuds in, before Meditation and Breathwork begin at 7:30am.


Indoor Cycling (Spinning) at the Beach

Morning Self-led-Silent Cycle & Afternoon Fun-Music (HIIT) Cycle

Indoor cycling (aka spinning) at Samahita happens directly at the beach and is a fun, mega cardio, fat burning, sweat pumping, fitness building workout. You don’t need experience, just your desire to ride. Fortunately, you adjust the resistance and manage your intensity.

Our dedicated cycle studio looks onto the beach and is stocked with Schwinn’s latest Carbon Blue cycle technology in bikes. Where else in the world can you get that with this view?

Our cycle classes are part of Samahita’s integrated fitness approach. In the morning you can do a self-led -silent-cycle overlooking the beautiful beach with the morning breeze blowing in, while in the afternoon the fun, music-infused cycling is part of the integrated fitness session where it’s incorporated into the routine for the day.

Benefits of Cycling

  • Improves cardiovascular fitness (with HIIT High-Intensity Interval Training) that is suitable for all levels.
  • Develops leg strength and power in a safe, low-impact exercise environment while toning your butt.
  • Accelerates weight loss by increasing your Resting Metabolic Rate (RMR).
  • Boosts your energy through endorphin release.


Core Connection & Fitness

The word ‘Core’ is one of those over-used, little-defined words that come up in fitness and now in yoga. Many look at their abs and think “core”. Yet this is only the superficial part and even at that not the whole picture. Core should really be thought about as the deepest support in the center of the body, within the pelvis and on the base of the spine, and moving out from there to the outer trunk muscles of the back and abdomen.

Our extensive experience in the yoga world revealed that very few people practicing had proper core support and control. Similarly, in the fitness world core activation was either under-prioritized in relation to key muscular growth or core meant hard work of the abs which only leads to a tighter abdomen and not necessarily real core strength.

Samahita’s founder, Paul Dallaghan, is currently undertaking research that involves how the superficial core is overused and thus too tense, limiting breathing and adding to the stress response. This work and much experience in practice over decades, has informed what and where to focus on for core development.

Cultivate Your Center

  • Physically: focus of effort below navel, using legs, power of lower abdomen with pelvis
  • Mentally: attention placed at the center of the body, below the navel, base of spinal cord, ensuring engagement physically but channeling mental activity to the core of the body, and in this case a body-mind complex
  • Energetically: a balance of strength with coordinated control below the navel influences parasympathetic activity while gaining from hormonal release and regulation from activity in the legs, to impact mitochondria function, and improve metabolism.

Balance comes from effort-with-focus and regulation of bodily activities.

What is the Core?

Superficial: outer core – abdominals and back extensors

Deep: inner core – deep spinal and pelvic muscles

Centered Emphasis

Lower Abdomen activation superior to upper abdomen activity

  • The entire abdomen is engaged
  • Focus of effort on lower abdomen
  • Ensure lower abdomen draws close to sacrum
  • Main marker when on the back: lower back remains on the floor

Core Focused Fitness Class

The daily fitness class at Samahita is designed to get you in touch with your deep core muscles – to support your back, pelvis and spine, build strength, have fun and bust out a sweat!

Benefits of Functional Fitness Classes

  • Improve structural alignment
  • Improve whole body strength
  • Increase functional movement
  • Improve body awareness & kinesthetic sense
  • Improve static dynamic range of motion (mobility)
  • Increase core stability and joint durability
  • The breath always remains a focus as it guides the movements
  • Strengthen the body from the inside out

Core Foundational Strength Classes

We have core developmental classes that either mix with asana or stand alone and only use body-based approaches without equipment of any kind. This class helps identify the psoas muscle, work the key integral core muscles, and continue with classic grouping core exercises that amplify basic strength and stability. One can expect to work on:

  • Pelvic tilts
  • Sacro-iliac joint stabilizer twists
  • Pre-dishes
  • Standard dishes
  • Leg-raise dishes
  • Back body lifts
  • Plank variations
  • Mountain climbers
  • Yogi burpees

Core Integrated Strength Classes

The Afternoon (core) class covers key functional fitness principles incorporating fun, music based, dynamic exercises designed to increase strength, mobility and freedom in functional movement patterns, including rotational strength in the core, hips, shoulders and glutes, by integrating foundational body-based core exercises with top of the range functional equipment including:

  • TRX
  • Bosu
  • UGI Balls
  • Sliders
  • Kettlebells & Dumbells
  • Grids
  • Toners
  • Battle rope
  • Stability balls
  • Resistance & FLex bands
  • Redondo balls
  • Pull-up bars