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

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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. downwarddog

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: Downward Facing Dog, or Adho Mukha Svanasana.

  • 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.

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.

Yoga Alignment Blog Series: Standing Forward Fold, Uttanasana

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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 Standing Forward Fold, or Uttanasana.

Standing Forward Fold, Uttanasana
Standing Forward Fold, Uttanasana

– 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.

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.

Deskercise: How to Exercise at Work

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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.

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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
Becky Walker is a MINT Ambassador and Jump-Roping Extraordinaire

Four Reasons to Get Pumped about Fall

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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!)

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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.

Fall Hike

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.

October Cycle Challenge

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.

Pumpkin

 

Brooke is a MINT group fitness instructor. You can follow her fitness advice and adventure on Instagram @bodybybrookea Brooke is a MINT group fitness instructor. You can follow her fitness advice and adventure on Instagram @bodybybrookea
Brooke is a MINT group fitness instructor. You can follow her fitness advice and adventure on Instagram @bodybybrookea
Brooke is a MINT group fitness instructor. You can follow her fitness advice and adventure on Instagram @bodybybrookea

10 Tweets to Motivate You Today

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Yoga: Just Do It

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September is National Yoga Month, but you shouldn’t practice just this month. Consistent yoga can provide many mental, physical, and spiritual benefits. Basically, it’s definitely not a waste of time. Especially if you take it seriously. (And check out our MINT’s yoga program here!)

 

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