yogis Archives - Mint Gym

Ujjayi pranayama, the “victorious breath,” is an essential component of vinyasa yoga. You may know it by its distinctive ocean-like sound. Here are some tips on how to achieve the ujjayi breath: 1333421846_yoga

First, to get a sense of the constriction that must occur in the back of your throat to achieve the ocean-sounded breath, hold your hand up in front of your mouth and blow on your palm as if you’re trying to fog a mirror. Now try this concept, but with the mouth closed.
The ujjayi breath uses the nostrils only; the mouth is not opened during ujjayi pranayama.
The constriction that creates the ocean sound should be in place during the in-breath, and the out-breath.
The flow of your breath should be even; the length of your inhale should, ideally, match your exhale.
On your inhale, think of filling your lungs from the bottom to the top, and then emptying them fully on the exhale.
Don’t strain! A loud-sounding breath is not necessarily a more successful ujjayi breath. There should still be ease behind your breathing. Particularly labored breathing is counter-productive.

Breathing in this way facilitates expansion of energy and deeper meditation. It also helps activate the diaphragm, which is crucial for deep-breathing. You can learn more about ujjayi pranayama and other yogic breathing strategies in Refining the Breath, Pranayama: The Art of the Awakened Breath, by Doug Keller (2009). 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.

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.

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.

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.

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.

Head-to-Knee Forward Bend, Janusirsasana

Begin by sitting with both legs stretched out in front of you on your mat.

Bend the right leg, bringing the right foot in towards the groin.

Sit firmly in your seat, ensuring contact between your sits bones and the mat. It might help you use your hands to lift the buttocks.

Engage uddiyanabandha, bringing the belly button in and up towards the spine. This will help you fold more deeply. This is not an instruction to hold the breath. Continue to breathe fully.

Fold over the extended leg.

Hands can rest on the thigh or shin, or grip the feet. For a deeper stretch, you can hold a block behind your feet or use a strap.

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.

Yoga is so much more than an awesome physical practice—it’s also a philosophy. Sometimes, yoga teachers will take the time in the beginning of class during intention-setting, or towards the end of class, to discuss a yogic principle. The basis of many of these principles is Patanjali’s Eight-Limbed Path, described in his Yoga Sutras. Pantanjali was basically the father of modern yoga. He’s kind of a big deal in the yoga world. His wisdom, from over 1700 years ago, is still very relevant in today’s world.

The first two limbs of Patanjali’s Eight-Limbed Path are the yamas (restraints) and the niyamas (inward observances). Here, we are going to look at a couple of the yamas. There are five yamas: ahimsa (nonharming); satya (truthfulness); asteya (nonstealing); brachmacharya (chastity); and aparigraha (non-attachment/greedlessness). My favorites to teach are ahimsa and aparigraha. Ahimsa means “nonharming.” This not only applies to others—like restraining from physically striking another person, or verbally abusing someone—it also applies to how we treat ourselves. How often do we let a self-defeating thought enter our mind, or ruin our day? That’s not practicing ahimsa. Pursuing ahimsa also means treating yourself with loving-kindness, and taking the steps needed to practice self-care. This also applies to how you approach fitness in general. For example, practicing ahimsa means easing up on the elliptical when your knee feels wonky, or opting for a night off when you accidentally pull something in your shoulder and need time to recover. Ahimsa tells us to listen to our bodies and treat them well.

Aparigraha is another favorite of mine—partially because it is fun to say (“ah-par-ee-gra-ha”), and also because of the story my yoga teacher uses to teach this principle in class. The story was about a monkey and a jar filled with peanuts. The jar’s opening was such that the monkey could slip his hand inside, but once he made a fist to pick up the peanuts he could not remove his hand from the jar. In essence, he was stuck. Trapped. Hunters had set out the jar to capture the monkey. While the monkey had time to escape when he saw the hunters coming for him, he just couldn’t bring himself to let go of the peanuts and free himself. Aparigraha teaches us to not be that monkey. Don’t hold on to things that no longer serve you—things that ultimately trap you. Again, like ahimsa, aparigraha translates to life off the mat too. Aparigraha can also apply to how you approach your fitness regime—are you clinging to an unrealistic body image or weight goal that is ultimately not serving you? The princple of aparigraha tells us to let go of the things and thoughts that trap us so that we can be our best selves.

The yamas, of course, have implications for your yoga practice as well. For example, on the mat, ahimsa means listening to your body and not pushing past your comfort zone to the point of hurting yourself. Aparigraha might mean letting go of a thought that is keeping you from fully releasing into the practice and accessing all of the yummy benefits yoga has to offer. 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.

Fire Log Pose, Agnistambhasana

Start in a gentle cross-legged sitting pose.

The lower half of your legs will stack like fire logs in this position (hence the name of the pose).

Take the left leg and rest it on top of the right leg. Flex both feet to protect the knees.

If your left knee doesn’t quite reach your right foot, use a blanket to support the knee.

Sit up tall stretching through the spine, and then fold forward. Again, if your left knee isn’t quite reaching your right foot comfortably, bend towards that knee. If you are warm enough in the body, you can stretch straight out 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.

This pose is a great alternative to resting half-pigeon—both give the glutes a nice stretch.

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.

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 Tree Pose, or Vrksasana.

Tree Pose, Vrksasana

Stand in tadasana at the top of your mat.

Bend the right leg, and place the foot at the left ankle, calf, or upper thigh. Never rest the foot directly on the knee.

Raise your arms towards the sky. Shoulders roll up and down the spin, away from the ears. Shoulder blades come together at the midline.

Arms slightly externally rotate, meaning that palms begin to face towards the back of the mat.

Hip points should face out equally in front of you, and your bent knee should extend towards the right.

Release any unnecessary tension in your neck and face.

For a challenge, try balancing while closing your eyes, and/or gently swaying your arms like a tree in the wind.

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. 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 Child’s Pose, or Balasana.

Child’s Pose, Balasana

This pose is amazing. It is a resting pose in most vinyasa classes (you can take it at any time you need a break during class!), and is also frequently employed in restorative yoga sessions. 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.

Bring your knees mat-distance apart, big toes touching.

Gently fold forward, allowing your heart to sink towards the mat.

Stretch your arms out in front of you, fingers spread wide and fingertips gently gripping into the mat.

Forehead rests on the mat.

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. 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. 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 Low Plank, or Chaturanga dandasana.

Low Plank, Chaturanga dandasana

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.