Yoga Alignment Workshop Series: Extended Side Angle, Utthita Parsvakonasana

November 2, 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 Extended Side Angle, or Utthita Parsvakonasana.

*Extended Side Angle, Utthita Parsvakonasana*

Start in Warrior Two.

Bend towards the right leg (which should be maintained with a 90-degree bend in the knee), bring your right hand to the ground inside of your right foot. Alternatively, the hand can rest on a block, or you can rest your forearm on the thigh.

Your left hand extends from your body, sweeping over your left ear. Be careful not to over-extend to the point where the shoulder is reaching out of the shoulder socket.

With each inhale, lengthen, and then with the exhale, twist to shine your heart towards the ceiling.

You can look towards the ceiling, out in front of you, or towards the ground if it is more comfortable.

Release any unnecessary tension in your neck and face.

After you are done, try the pose on the other side to even out the body.

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.

4 Ways to Shake Up Your Salads

October 13, 2016 by mint-sk

It’s easy to get stuck in a salad rut. Here are some ways to shake up your salad routine.

1. Go Seasonal

Fresh corn is in season and Trader Joe’s offers tasty options. Try this romaine with roasted corn, bacon and bleu cheese dressing.

Instructions:

Halve a romaine heart.
Drizzle with your favorite salad dressing (Newman’s Own Bleu Cheese pictured).
Top with Roasted Corn and Bacon Bits.
Don’t be afraid to use your hands.

2. Use Fresh and Roasted Vegetables

DYK? Streets Market and Café changes the selection of roasted and marinated vegetables daily. Make a delicious salad with roasted eggplant, squash, zucchini, red onions, red and green peppers and top it with sesame dressing.

Instructions:

Shred romaine.
Toss roasted vegetables in sesame dressing (Kraft Asian
Toasted Sesame pictured).
Top with fresh scallions.

3. Change up your BASE!

Not all salads have to start with leafy greens!

For this healthy option, all you need is cucumber, tomato, feta and parsley!

Instructions:

Dice cucumber.
Halve cherry tomatoes.
Combine 1 tbsp olive oil, 1 tbsp apple cider vinegar, parsley.
Toss vegetables.
Top with feta and more parsley.

4. Get Pickled!

Pickled golden beets and kimchi are both gems you can pick up from the Fermentation Brothers, a regular stall at the 14th and U Streets Farmers Market. Try a cucumber, apple, kimchi and pickled golden beets salad. Both sweet and savory!

Instructions:

Dice apples and cucumber (Granny Smith apples pictured).
Roughly chop kimchi and pickled beets.

Yoga Alignment Workshop Series: Downward Facing Dog, Adho Mukha Svanasana.

October 12, 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.

Hands are placed at should-length distance apart. Fingers are spread wide, and fingertips are gripping into the mat. Wrist creases are parallel to the top of the mat. These actions alleviate unnecessary weight, helping protect the wrists.

Externally rotate the shoulders—this will mean that your elbow creases begin to face the ceiling.

Feet should be hip-distance apart, or where your feet would naturally land standing (people have a tendency to interpret “feet hip-distance apart” as meaning feet on the edges of your mat—this is much farther than the distance of your hips. To measure, you should be able to place both of your fists between your feet).

Keep a gentle bend in the knees. This helps the “sits” bones face up towards the ceiling.

Toes spread wide and gripping into the mat. Drop the heels.

Feel free to “walk your dog,” bending one leg and then the other. Then find stillness.

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.

Yoga Alignment Blog Series: Standing Forward Fold, Uttanasana

October 5, 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.

– Feet should be hip-distance apart, or where your feet would naturally land standing (people have a tendency to interpret “feet hip-distance apart” as meaning feet on the edges of your mat—this is much farther than the distance of your hips. To measure, you should be able to place both of your fists between your feet).

– Toes spread wide and gripping into the mat. Weight is evenly distributed throughout the feet.

– Engage uddiyanabandha, bringing the belly button in and up towards the spine. This will give you more space to fold forward. This is not an instruction to hold the breath. Continue to breathe fully.

– Maintain a generous bend in the knees, especially if this is one of your first forward folds of the day. If you have more flexibility and would like to go deeper, maintain a gentle bend in the knees.

– Hands can rest on thighs, shins, or on the mat below you. If you’d like, you can bring hands to opposite elbows and hang freely in your forward fold.

– Release any unnecessary tension in your neck and face. Shake the head “yes,” shake the head “no.” Then find stillness.

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.

Deskercise: How to Exercise at Work

September 30, 2016 by mint-sk

We all know that sitting for too long isn’t good for your health. Insert the century of at work fitness. First, it was the ball-chairs that keep your core engaged during your 9-5. Then it was the stand-up desks. I’ve heard rumors of friends of friends who have co-workers using treadmill desks, but I have yet to see one. What does all this mean? We’re craving activity at work.

From dips to planks there are an array of activities that you can do during the workday. The key to incorporating exercise into your routine? Schedule them on your calendar and/or find a buddy to do them with you. My suggestion? Start with doing something twice a day, once before lunch and the other in the afternoon. Expert tip: don’t schedule them on the hour. That’s when meetings start. Have them 5 minutes before the hour instead.

screen-shot-2016-09-27-at-9-03-25-pm — *Becky and her co-workers give new meaning to the word “teamwork.”*

My office does push-ups (click the link for proof!) when we’re sluggish after lunch. Someone will sense the low energy and promptly announce that it’s push-up time. If you aren’t on the phone or otherwise engaged, you assume the position. Feet in your office, hands in the hallway and we count. We do them in sync, with lots of variation in form. When we started there were some who did them from a kneeled angle, and now, we even have some who have upgraded to clapping push-ups. Doing them regularly has allowed each person to demonstrate growth, no matter where we each started.

Whether you do wall-sits or seated leg raises, try adding something new to your deskercise routine. You’ll be surprised at how well office supplies double as dumbbells, or other exercise props, from paper weights to reams of paper you can find all sorts of things to pick and put back down as part of a weigh-inclusion routine. See how creative you can get!

Becky Walker is a MINT Ambassador and Jump-Roping Extraordinaire

Four Reasons to Get Pumped about Fall

September 22, 2016 by mint-sk

It’s official! Summer is out and fall is in! But don’t get bummed… because as it turns out, fall is actually the best.

Here are four reasons to flip out over fall.

1. The MINTBarre + Brunch Launch Party is happening October 15.

Mark your calendars, because we’re ushering in our new barre studio with a celebration on Saturday, Oct. 15. There will be more details in the coming weeks, but it will feature free classes (for both members and non-members), brunch bites and giveways! (And look out for some barre-y flavored mimosas!)

2. Fall boasts perfect outdoor running temps.

Fall is the perfect time to pound the pavement outside… because we all know DC’s summer temps are not always ideal for outdoor activities. Temperatures in the 60s and 70s are basically made for running, hiking and just being outdoors. So next time you’re about to drive or take the bus to the gym, lace up your sneakers and jog (or walk) there instead.

3. The MINT cycle crew is hosting the “October Cycle Challenge.”

Who doesn’t love a good challenge? The cycle team at MINT is hosting a Cycle Challenge throughout the month of October to encourage you to get off of the couch and into the saddle. Each class you take equals a point… and points will earn you “medals.” And you guessed it… medals equal prizes! Learn more and register for the Challenge here.

4. It’s totally acceptable to eat pumpkin flavored everything.

And we mean everything! Start meal planning now, because you’ll want to make sure you try everything from pumpkin chili, to a healthy homemade pumpkin spice latte, to pumpkin spice waffles.

1. Go Seasonal

2. Use Fresh and Roasted Vegetables

3. Change up your BASE!

4. Get Pickled!

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