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Home > mint-sk

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Yoga Alignment Workshop: Cobra, Bhujangasana

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November 16, 2016 by mint-sk

Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is Cobra, or Bhujangasana.

Cobra, or Bhujangasana
Cobra, or Bhujangasana
  • Start by lying on your stomach. Bend your elbows at 90-degrees, and bring the hands to rest on the mat near the top of your ribs.  Fingertips are spread wide and gripping into the mat.
  • Gently press the palms firmly into the mat and lift your torso up, shining your heart towards the ceiling.
  • Elbows are hugging in towards the midline, with the shoulders rolling down the back and shoulder blades coming together.
  • Gaze a few inches above where your hands are placed, or towards the sky. Whichever is more comfortable for your neck—depending on where you are in the pose.
  • Legs remain outstretched, with toes pointing behind you.
  • Flex the thighs and the buttocks.
  • Release any unnecessary tension in your neck and face.

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador. Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

Filed Under: Fitness, Health & Wellness Tagged With: dc yogis, fitness, strength, washington dc, wellness, yoga

A 20 Minute Workout for the Incredibly Busy

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November 15, 2016 by mint-sk

Being that Washington, D.C. is a city full of young professionals with busy schedules and various commitments, it’s sometimes easy to put exercise on the back burner.

For whatever reason, we have transitioned to a society that equates work out efficiency and productivity with the amount of time spent on the workout – this is sadly, not the case. Workouts do not have to be longer to be effective. A workout that is most effective is one that will have purposeful and movement based training.

What does this mean? Well, check out this great article! Just because you don’t have lots of time to devote to a workout, does not mean you can not engage in an effective, challenging and successful workout. This article describes how to create your own combination of movements, while also providing a sample workout to use for a 20-minute fix for the incredibly busy! Enjoy!

Filed Under: Fitness Tagged With: effective, fitness, no excuses, quick workouts, workout

Join MINT Ambassadors for a Pre-Turkey Trot, November 19

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November 14, 2016 by mint-sk

MINT Ambassadors, Ashley & Kim, are planning a fun pre-Thanksgiving gathering… and they want to see you there!

Join the Ambassador Team for a FREE Turkey Trot “fun run” this Saturday morning at 9am! MINT Ambassador Kim Gillies will lead the charge for a ~3mile run that is such to get you tuned up for Turkey Time! Not into running? Join MINT Ambassador Ashley Binetti for a class at MINT during this time. There are a bunch of 9am classes (Power Playground, MINTride and MINTbarre) to choose from! You can find all of these classes (and the run) on the MINT class schedule.

And the fun doesn’t stop there! After the run/class, Kim and Ashley will lead the crew to Southern Hospitality (right on 18th Street in Adams Morgan!) for 15% off their bottomless mimosas (we’re talking like $13.50 for all-you-can-drink mimosas, people!) and 15% off food, too! It’s important that you RSVP here so we can get an accurate headcount for the restaurant.

Please note: The run is completely FREE and you do not need to be a MINT member to partake. If you’re interested in the barre, spin, or Power Playground classes, you must be a member or get a free 5-day trial pass in order to sign up! The brunch is also open to all. Everyone has to pay for their own drinks and food, but we’ve secured an awesome deal!

RSVP and invite your pals here!

Filed Under: Community Partners, Events Tagged With: group fitness, mint ambassadors, outdoor run, thanksgiving, turkey trot

Pilates for Chronic Pain Management Workshop

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November 14, 2016 by mint-sk

 

MINT (and master pilates instructor, Karla Adams) is hosting a “Pilates for Chronic Pain Management” Workshop on December 4th.

 

About the workshop:

WHEN: Sunday, December 4, from 4-5:30pm

WHERE: MINT Dupont 
COST: $59 for MINT members; $69 for Non-MINT members

 

Chronic pain is a burden. It robs you of sleep, makes movement feel extremely risky and eats away at your personal sense of power and strength. Whether you’re living with Fibromyalgia, Chronic Fatigue Syndrome or Low Back Pain, Pilates will give you your power back by teaching you how to experience your body and its movement patterns in a different way.

Beginning with the essential elements of body awareness, breath and balance, you’ll experience Pilates exercises combined with the foam roller. Learn specific exercises designed for pain relief and structural re-education in a safe and supportive environment.

This 90 minute workshop is for those living with chronic pain as well as instructors who would like to learn more about working with this population.

 

Register (and pay in advance) here!

Karla Adams

Filed Under: Club News, Fitness, Health & Wellness Tagged With: health, pain management, Pilates, strength, studio, wellness, workshop

Healthy Stuffing Recipes

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November 11, 2016 by mint-sk

If you’re anything like me, your Thanksgiving countdown has officially begun. While spending time with family & friends, and being grateful for what we have is a joyous and wonderful part of the holiday – we all know that we’re all so excited for the food!

stuffing

Thanksgiving is that time of year when many people love to let their walls down – piling massive amounts of food onto our plates, taking a quick power nap, and then doing it all again. And while this is incredibly satisfying, and can be totally acceptable – wouldn’t you feel a little better knowing there are healthier meal alternatives to some of your favorite dishes.

Here is a list of some delicious, unique and healthier options for making stuffing for this holiday season. Just because you are creating a healthier option, does not mean you are sacrificing taste. This may make you feel even less guilty going up for those seconds, thirds, or leftovers the next day. So check it out, and amaze all of your family and friends at your upcoming Thanksgiving or potluck event!

Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.

 

Filed Under: Nutrition Tagged With: fitness, health, holiday health, nutrition, potluck, thanksgiving, wellness

Fun Facts About Foam Rolling

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November 10, 2016 by mint-sk

“You don’t get better when you workout – you get better by recovering from a workout.”

foam-rolling-2

As a physical therapist in the DC area, I often get asked about foam rolling and its benefits. Various beliefs exist regarding the benefits of foam rolling from both anecdotal and research perspectives. Based on personal and patient experiences, I believe foam rolling can be influential on altering an individual’s pain, and therefore, giving that person the opportunity to move.

This article gives a great description as to why foam rolling can be beneficial, and also provides, various techniques and positions for which it can be used. Take a look and try it out!

 

Filed Under: Fitness, Health & Wellness Tagged With: fitness, health, physical therapy, PT, stretch, wellness

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