Chair Pose, or Utkatasana
- Stand in tadasana.
- Bring the big toes to touch, toes are spread wide and gripping into the mat.
- Sit back, as if you’re sitting into a chair. *Some teachers will tell you to “scoop the tailbone”—this cue is becoming less common. If you’d like to read more about the “scoop” debate—here is one article for your perusal.
- Thighs engage, squeezing towards one another.
- 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.
- Stretch the arms overhead, looking up between your palms.
- Arms begin to externally rotate, meaning palms begin to face towards the back of the mat.
- Release any unnecessary tension in your neck and face.
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.
As the holiday season approaches, don’t let yourself lose sight of everything you’ve worked so hard for.
If you’re traveling home for the holidays, or trying to find time to fit in your own workout around all your Thanksgiving activities, use this creative, well rounded, total body workout, to get yourself feeling good before you indulge. Choose your weight and amount of repetitions based on your skill level, time allotted, and access to equipment.
Feel free to sub out/add in exercises based on personal preference and ability.
Happy Thanksgiving!
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
Meet Featured MINT member, Julia B!
Featured MINT Member, Julia B.
January 2016
Which MINT location is your favorite?MINT Dupont
Favorite type of exercise?Running, swimming, strength training, yoga, cycling, triathlons, p90x
What is your favorite exercise?Deadlifts
What is your favorite group fitness class at MINT? Why?PowerPlayground because it opens my eyes to exercises I wouldn’t have normally pursued. Plus, every workout is different so it constantly keeps you guessing what’s next.
Who is your favorite MINT trainer/instructor/concierge and why?Paige Fetzer because she gave me advice about my first triathlon and always managed to check in on how I was doing! It would be wrong of me, however, if I didn’t give a special shout out to Dru Ryan, Liz Harvey, and James Parker Ashley for teaching classes that are sure to leave me humbled, sore, and inspired.
What motivates you to hit the gym and stay healthy?There’s nothing more satisfying than setting a long-term goal and achieving it. I’m passionate about endurance racing not only because it tests my mental and physical limits, but it’s something for me to focus on outside of work and all the stress that comes with it.
Why do you love MINT?The diversity and number of MINT classes make it so accessible for journalists like me who operate on crazy schedules.
Keep rockin’ it, Julia! You’re #MondayMotivation for us all!
One of the most commonly asked fitness questions around this time of the year is, ‘how do I stay on track during the holidays?’ Well, I would have two general answers for that.Want to be featured? Fill out this form!
First, don’t beat yourself up about it. All the MINT members I know are working hard every day; at the office, the gym, daily lives. So, allowing your body (and mind) to rest and recover while enjoying the holidays isn’t a bad thing!
Secondly, don’t go into the holidays with an ‘all or nothing’ mentality. Don’t think that since you can’t make it to an hour of Power Playground, there is no point in working out. Just getting up and moving, like taking a walk after a meal will benefit you.
So, I’ve written this blog post for those with the motivation to shake off that food coma and get in a workout with my ‘Take PlyoFit Home With You’ workout that is modeled after my Monday night PlyoFit class, accommodated for at home with no equipment.
Below are 3 circuits, complete each circuit two times through – and stick to the appropriate rest times, get that heart rate up!
Circuit 1:
- Jumping Lunges – 45 seconds
- 15 seconds rest
- Wide Leg Mountain Climber – 45 seconds
- 15 seconds rest
- Push Ups – 45 seconds
- 15 seconds rest
- Inchworm – 45 seconds
- 15 seconds rest
- Repeat!
- Power Jack – 45 seconds
- 15 seconds rest
- Side Lunges – 45 seconds
- 15 seconds rest
- Side to Side plank – 45 seconds
- 15 seconds rest
- Plank Up Down – 45 seconds
- Repeat!
- Squat Jump – 45 seconds
- 15 seconds rest
- Glute Bridge – 45 seconds
- 15 seconds rest
- V-Push Up – 45 seconds
- 15 seconds rest
- Bicycles – 45 seconds
- Repeat!
Paige Fetzer is our Cycle Director extraordinaire. She also teaches PlyoFit, MINTfuze and cycle 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 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.
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.
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!
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!MINT (and master pilates instructor, Karla Adams) is hosting a “Pilates for Chronic Pain Management” Workshop on December 4th.RSVP and invite your pals here!
About the workshop:
WHEN: Sunday, December 4, from 4-5:30pm
Register (and pay in advance) here!
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!
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.
“You don’t get better when you workout – you get better by recovering from a workout.”
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!
