Yoga Alignment Workshop: Cobra, Bhujangasana

November 16, 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 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.

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.

A 20 Minute Workout for the Incredibly Busy

November 15, 2016 by mint-sk

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!

Healthy Stuffing Recipes

November 11, 2016 by mint-sk

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.*

Fun Facts About Foam Rolling

November 10, 2016 by mint-sk

“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!

Yoga Alignment Workshop Series: Low Plank, Chaturanga dandasana

November 9, 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.

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.

Elbows are hugging in towards the midline, with the shoulders rolling down the back and shoulder blades coming together.

Hover around three inches off the ground. The spine is straight, the legs are strong.

Gaze at the mat, or straight ahead. Whichever is more comfortable for your neck—depending on where you are in the pose.

Release any unnecessary tension in your neck and face.

This pose is great for strengthening the abdominals, and creating strength in the arms.

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.

Bootcamp + Beer = Best Monday Ever

November 4, 2016 by mint-sk

Question: What’s better than combining a butt-kicking bootcamp with beers?

Answer: NOTHING

*UPDATE: NEXT CLASS HAPPENING MONDAY, NOVEMBER 21st! Sign up ASAP!

That’s why we’re hosting BOOTCAMP & BEER with our community partners at Songbyrd Music House and Record Café ~~on Monday, November 7~~! Join Liz for a seriously butt-kicking bootcamp class at 6pm. The class will meet at MINT Dupont and begin with a light jog over to Songbyrd (right on 18^th Street). Come prepared to sweat and enjoy a fantastic workout.

After a 45-minute class, it’s time for brews with the MINT crew! Get draft beers for $5 and an Old Overholt Rye Whiskey + beer combo for just $8. BONUS: Songbyrd also hosts a game night on Mondays, starting at 7:30pm. Entry is free and there are prizes for the winners.

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