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Yoga Alignment Workshop Series: Warrior Two, Virabhadrasana II

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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: Warrior Two, or Virabhadrasana II.

Warrior Two, Virabhadrasana II
Warrior Two, Virabhadrasana II
  • This pose exudes fierceness

 

  • Feet are on the same “track,” roughly 4-5 feet apart. The right foot turns 90 degrees sideways, towards the right, while the left foot is ground down at a 45-degree angle.

 

  • Bend into the right knee at a 90-degree angle. The left leg stays straight.

 

  • Raise the arms in line with the shoulders, palms face down. Feel a line of energy running through the tips of your fingers, stretching them out in opposite directions.  Keep your gaze on the third finger of the hand that stretches over your bent leg, or gently close the eyes.

 

  • Bring the shoulders up towards your ears, and then gently roll them back, bringing the shoulder blades together and shining the heart.

 

  • Engage uddiyanabandha, bringing the belly button in and up towards the spine. This is not an instruction to hold the breath.  Continue to breathe fully.

 

  • Check that your hips are square. On this side, the left hip has a tendency to push forward, pull it back so that both hip points face out equally in front of you.

 

  • 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.
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.

Scared of the same old workout?

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If you’re scared of the same old workout… you’ll want to enter to win a TREAT this month.

Put your card (or write your name on slips provided) in the pumpkin at the front desk of either club for a chance to win FOUR personal training sessions!

No tricks… just treats!

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Barre & Brunch Success!

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Thank you to everyone who came out to our Barre & Brunch Open House on Saturday. It was a success and we loved meeting all of our MINT barre stars—present and future!

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We also want to thank our community partners who donated raffle items or food!

Tryst

StretchWorkz

Meeps

Songbyrd

 

Now, go book your barre-filled week here!

4 Ways to Shake Up Your Salads

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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 optionroasted-corn-bacon-bleus. 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

romaine-roasted-vegetables-with-sesame-dressingDYK? 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! cucumber-tomato-with-feta-and-parsley

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, cucumber-apple-kimchi-and-pickled-golden-beetsapple, 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.

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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.

Cycle for a Cause at MINT on Oct. 15

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We’re hosting a charity ride to benefit the Keep A Breast Foundation’s #Fit4PreventionDay on October 15th.

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You want in? All you have to do is sign up for the 12:30 MINTride class on October 15th and get cycling for a cause! There’s a suggested donation of $15 — class is open to members and non-members!
Reserve your spot here and invite a friend.
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