Find an oasis of calm in the city

By Elaine Paoloni | amNewYork Features Editor

January 17, 2007

Finding a relaxing mind-body-spirit connection in New York seems like an oxymoron.

But New York Health & Racquet Club group fitness instructor Kevin Bin Zhou aims to achieve this with moves from a class he teaches at the gym called Bin Zhou.

In this sculpting class, he uses techniques from tai chi, qi gong, Pilates and yin yang. The light cardio workout also takes influences from ballet, teaching you to be graceful and agile using continuous, flowing movements.

It begins with meditation, slow breathing and simple movements that awaken the body. Then, as the movements become stronger and more powerful, your core muscles are engaged to retain balance and control.

"This workout is catered to everybody," Zhou says. "If someone needs to relieve stress and be calm, they will find the class calming. If someone needs more energy, they will find the class will give them more energy."

The following moves target your whole body but specifically work your arms, legs and lower back while teaching you coordination and balance.

Bin Zhou is designed for people of all ages and fitness levels to learn how to direct internal power to energize and strengthen the body, mind and spirit as one.

Zhou encourages people to channel their concentration while inhaling and exhaling deeply. All movements should be performed in a soft, smooth, circular manner.

"To enjoy your outside body you must control your inner self. It's a true mind-body connection," he says.

Zhou believes that anything can happen as long as you have faith, confidence and a positive mind.

1. Eagle fly
This exercise is designed to stretch your hips and hamstrings. It will also help you open up your chest.

Start in a squat position with your arms at your side. Raise both your arms out to a 45-degree angle. Slowly pull your right hip back to your right side, and try to sit in a 90-degree squat. Keep your right knee open. Your left foot will raise up. Keep it flexed so that you rest on the heel of your foot. Reach your right hand up toward the ceiling and your left hand toward your foot.

Move your hips to the center as you bring your arms to your core. Drop your elbows to be flush with your center and keep your palms facing you. Slowly raise your arms above your head and engage your core.

Bring your hands down straight to your middle and lower yourself deeper into the squat.

End at starting position.

2. Single
This is a balance developing exercise that will strengthen and elongate your core.

Sit in a shallow squat and cross one leg over your opposite knee so that you are balancing on one foot. Extend your arms out for balance and try to twist from your core to the left and right.

Repeat on the other side.