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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.

Exciting Yoga Programming Updates!

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Calling all MINT yogis! We’re excited to announce FIVE new yoga classes, all of which will start this weekend (October 8 and 9).

The first three classes, which will take place on Saturdays, are geared towards young families at MINT (prenatal yoga and MINTkids classes!) The next two classes, which will happen on Sundays, are for yogi newbies and yoga lovers who need some extra time to sleep in on Sundays! Read on for more details!

NEW on Saturdays:

  • Mamas at MINT – Prenatal Yoga – Sunday class recently moved to Saturday at 9 in the main studio at MINT Dupont with Kate Miller. Prenatal yoga gives mamas the important time and space to relax and feel more comfortable with their changing bodies, as well as to deepen the growing relationship with their baby. This class is open to all levels of yoga experience, during any stage of pregnancy. Each class includes alignment based yoga instruction to help with the common aches and pains associated with with being pregnant. While building strength and flexibility in the body, concentration and mindfulness techniques will help prepare for birth and parenthood. This class is lead by Kate Miller, certified prenatal yoga teacher, professional birth doula and childbirth educator. As a birth worker, Kate weaves her knowledge of comfort measures and laboring techniques into her classes. If you’re expecting, you won’t want to miss this class to help support your pregnancy, birth and baby!
  • MINTkids: Yoga for Movers and Tots (crawling – age 4) – new time, new location, new teacher! Saturdays, 10:15 am in the new Barre Studio at MINT Dupont with Moriah Childers. Yoga for Tots is a class for crawlers, movers, and preschoolers along with parent or care-giver. Explore yoga together! Learn yoga songs, games and poses that you will enjoy together and be able to practice at home! For children from crawling to age 4.
  • MINTkids: Yoga for Big Kids (age 4 to 6) – new class for MINT’s slightly older kiddos. Saturdays, 11:15 in the new Barre Studio at MINT Dupont with Moriah Childers. Yoga for Big Kids is a class for kids around 4 years old and up with a care-giver. Older siblings are welcome, but please let your instructor know first. Explore yoga together! Learn yoga songs, games and poses that you will enjoy together and be able to practice at home!
 jackyoga

NEW on Sundays:

  • Fundamentals of Flow (beginners welcome!) – new class to introduce students to the basics of vinyasa flow class, Sundays, 10 am (i hour) in the main studio at MINT Dupont with Kristin Adair.
  • Vinyasa Flow (mixed levels) – Sunday flow class with adjustments for all levels, Sunday, 11:10 am (75 min) the main studio at MINT Dupont with Kristin Adair. We will start this class as mixed levels and if we find that we can ramp up to a more intermediate or advanced class we can make that adjustment as needed.

Both of these classes (and all yoga classes at MINT) are included with MINT class-access memberships. Non-members can purchase our traditional class packages.

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Learn more about our yoga program, our amazing yoga instructors and browse our full yoga schedule at both studios here.

Yoga Alignment Series Workshop: Mountain Pose, Tadasana

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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: Mountain Pose, or Tadasana.

Yoga Alignment Workshop Series
Mountain Pose, Tadasana

– Tadasana is a strong pose. Start by placing your feet hip-distance apart. This is probably 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.

– Spine is long.

– Bring your shoulders up to your ears, then gently release them down, allowing your shoulder blades to come together at the midline.

– Palms face up, fingertips spread wide.

– Heart shines towards the sky.

– 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: 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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