Blog Archives - Page 53 of 66

Winter time—its with cold temperatures, short days, and holiday expectations—can stir up latent feelings of anxiety and depression. In general, yoga is a great practice to turn to when you want to regulate or work on your mood. As yogi and author of Yoga for Depression Amy Weintraub notes, “It’s impossible to be obsessing about your problems when you are paying attention to the details of your alignment.” I highly recommend Weintraub’s book for anyone interested in the topic of using yoga to alleviate depression or anxiety. yoga pose

Here’s the Cliff Notes—different poses have different effects on the mind and parasympathetic nervous system. Some are better for combating anxiety, some depression, and some are beneficial for both. For example, while yoga teachers will often recommend seated forward folds to help ground their anxious students, but they would not suggest this pose for someone suffering from severe depression. “If you’re already feeling empty and lethargic, sitting with the head down so still and quite can make you feel worse,” states senior Iyengar Teacher Patricia Walden.

For depression, backbends, mountain pose (tadasana) and inversions are great options. Going upside-down with inversions (like headstand and handstand) helps shift perspective. Standing tall and strong in mountain pose forces one to exude confidence and purpose (tadasana).

For anxiety, a child’s pose (balasana) is a crowd favorite among yogis. If you suffer from anxiety or insomnia, a few minutes of deep, calming breaths in child’s pose really helps support the parasympathetic nervous system and relax your body and mind.

For students who suffer from depression combined with anxiety, Weintraub suggests a hard, energetic workout to get the heart beating and burn off lingering anxiety, with a long, grounding cool-down.

You can read more about different yoga techniques for dealings with anxiety and depression in Amy Weintraub’s book, Yoga For Depression: A Compassionate Guide to Relieve Suffering Through Yoga (New York: 2004). For inspiration, I would also suggest checking out Rachel Brathen’s Yoga Girl (New York: 2014), and Ana T. Forrest’s Fierce Medicine: Breakthrough Practices to Heal the Body and Ignite the Spirit (New York: 2011).

Reading about yoga is a great way to learn more about the practice, but taking a class is a great way to explore the practice “in-action” 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.

Try These Healthy Winter Soup Recipes!

Sweet Potato and Bacon Soup, Photo Cred: Jess (Paleo Grubs) on Flickr

Now that the temperatures are starting to drop outside and the snow is starting to fall, it’s good to be prepared indoors with yummy, healthy recipes to keep you warm. This is the perfect time of year to hang out at home and let some soup sit on the stove or in your slow cooker, to keep you warm and keep your stomach happy. Because you may find yourself sitting around a little more often than in warmer temperatures, these soups provide nutritional info and healthy ingredients, so to minimize feelings of guilt and keep your stomachs full. So check out some of these delicious, healthy recipes, and get cooking!

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

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

Corpse Pose/Final Resting Pose, or Shavasana

This pose is a class favorite. Especially after a long, good yoga workout.

Start by lying on your back.

Palms face up, shoulder blades draw together and away from the ears.

Feet are mat-distance apart and splay out to the sides.

Gently close the eyes.

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.

Enjoy happy hour with MINT Ambassadors/fellow members

…and check out MARVIN, one of our community partners!

On Tuesday, February 7th, MARVIN (located at 2007 14th Street NW) will extend their happy hour on their heated roofdeck from 6 – 8 pm for MINT members, friends and family. *Attendees will have a chance to win a free personal training session!

Crush your New Year’s resolutions and get back on that bike with our February “Can You Go the Extra Mile?” Cycle Challenge!

The challenge will run the entire month of February.
No advanced sign-up is required! To participate, just sign up on the challenge posters outside of the cycle studios at both clubs.
If you plan to attend cycling classes at both clubs… don’t worry! Your miles from MINT Dupont and MINT Downtown will be added together!

Here’s how it works: Everyone is responsible for writing down their miles at the end of each ride. At the end of the month we will add up those miles to see who went the farthest! Miles will be recorded from each individual bike that displays total miles throughout the ride.

Prizes:

First place: $100 gift certificate for L’Enfant Cafe

Second place: $50 gift certificate to Lapis

Third place: $25 gift certificate to The Blaguard

See you on the bike!

Great news, MINT parents! Starting January 24, we’re adding 8 hours of additional childcare to the weekly schedule between mornings and afternoons! Here’s the updated MINTkids childcare schedule:

Mondays: 6am-10:15am and 4pm-8pm

Tuesdays: 2pm – 8pm

Wednesdays: 6am-10:15am and 4pm-8pm

Thursdays: 2pm – 8pm

Fridays: 4-8pm

Saturdays and Sundays: 8:30am-2:30pm

Get more information about childcare at MINT Dupont here!

While a true DC snow day has yet to occur this winter season, you can never be sure when a winter wonderland may be upon us. It is easy to get bundled up indoors and accept that feeling that you never want to leave your bed on a day that appears so frigid. However, even if you can’t make it to the gym, clear some space out in your apartment, and motivate yourself to burn some calories without even having to feel the cold.

Check out this fun snow day workout (c/o Situps and Sequins), and save it for a day when you’re stuck inside!

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

We love our instructors at MINT and we know you do, too! Want to get to know them outside of the studio? Check them out on Twitter where they talk about fitness, motivation, and so much more!

Piper Hendricks – Cycle Instructor, @PipertheDaisy
Darin Volwiler, Yoga Instructor, @badyogidc
Nicolette Mueller, Cycle Instructor, @Nikki_Mueller
Jeannie Baumann, Doonya + Barre Instructor, @jb3wishes
Brooke Auxier, HIIT Instructor, @missbrookea
Ori Korin, Cycle Instructor, @OMKorin
Sarah Steele, Barre Instructor, @steelsballet
Dru Ryan, Cycle Instructor, @drucycles

Reclined Bound Angle Pose, or Suptabaddhakonasana

This is one of my favorite hip-openers. I usually will either start a yoga session in this pose for centering, or end in this pose—right before shavasana.

Start by lying on your back.

Palms face up, shoulder blades draw together and away from the ears.

Feet come together and knees butterfly open.

Gently close the eyes.

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.

Meet our newest community partner, District Rolfing!

What is rolfing? Rolfing is a highly effective approach to improve the body’s structural balance and ease of movement. As mobility and alignment improve, you feel better. Rolfing provides lasting results by actively engaging the body’s innate intelligence – the body-mind. Athletes, dancers and artists, professionals, and people who use their hands and bodies at work have all benefited from Rolfing. It’s safe, gentle and appropriate for every age and body type. Every session is adapted individually for you. MINT members get their first 80-minute session at District Rolfing for only $100 (that’s a $50 discount!) when they sign up before February 15th!