When you just need 20 minutes to catch your breath and begin again..... I would love to share that time with you right now!
Join me for a new version of flex ion and extension, one that does not involve killing your spine and avoiding your tight hips. I welcome you to feel space, freedom and flexibility they way every body is intended too! And when we incorporate our deep core muscles it becomes a killer total body boost!
Here's the skinny!
-Plane of Motion: Sagittal
-Keep the pelvic floor strong
-Move from the hips not from the mid body, we do this when we do not have the transversus abdominis strength to stabilize.
-when moving forward draw the ribs up and in and keep the ASIS landmarks tipped up and in (this will keep you in neutral)
-When moving into extension make sure the hip socket of the back leg is leading not the mid belly, when the hips are tight we usually back bend only in the spine. This is not good; we will end up with too much compression in our vertebrae, wearing down the disc and joints. Shorten up the stride so the movement can be achieved.
-To have more assistance in the extension use the same arm as the back leg to rotate the hip forward when you back bend to help emphasize the hip leading forward and the spine will naturally follow.
-To have more assistance in the forward reach use the same arm as the front leg and draw your hip back as you reach forward, making sure you keep the front keep stable.
-Work with this movement up to 10 times on each side, go back and work the weaker or tighter side with the 2:1 ratio.
I have had a few requests for more details on my one-armed side push-up that I feature in my Core Functional Fitness (TM) Pilates Style DVD. This video is in tribute to this move. Here I'm offering some warm-up moves to help you cultivate the proper balance of muscles along side our kicker move at the end.
Join Hope Zvara for a great 15 min Plank-it series focusing on 360 degrees core based moves and toned arms. Hope focuses on functional movement and is known for her detail guided instruction for a sure kick butt practice no matter what!
You’ve probably felt crippling pain in your heel or arch and a common culprit is plantar fasciitis (PLAN-ter fash-ee-EYE-tus). It's an irritation of the plantar tendon, a clustering of microscopic tears at the cellular level causing tenderness and discomfort when you walk or strike your foot or heel to the ground.
It's estimated that this condition affects over 2 million Americans every year and 10% of Americans will experience plantar fasciitis at some point in their lives.
Where is the plantar tendon?
The plantar tendon is located on the center of the bottom of the foot, attaching the heel to the toes, and the plantar fascia covers the bottom of the foot. Fascia is the netting that covers every muscle and every fiber of every muscle, and can often restrict proper muscle, ligament, tendon or connective tissue function.
What causes this kind of foot pain?
More common causes are:
So what I'm saying is: if your hips are tight, your feet will react, and if your feet are tight, your hips will react, and in the middle are our poor knees ... do you see where I’m going with this?
How foot pain can cause neck pain:
To continue reading this article visit MindBodyGreen (<- Click) where Hope had this article originally published
To all my friends out there that have felt this way, need not worry there is light at the end of the tunnel.
1. You find yourself or overhear others say that you are continually doing the same drab thing over and over again.
2. Your cues are monotone and very blah, there is no excitement in your voice and find you are not trying to really go that extra mile.
3. You dread coming in to teach. Yes sometimes family, and other commitments get in the way and we have to step back, but if it’s all in your head then it’s time to address it.
4. You snap at students over simple little comments or questions they have feeling as though they should already know the answer.
5. You are getting sick all the time, sickness is not random our immune system and nervous system react to how we deal with stress or don’t deal with stress, so if you’re sick your body has found a way for you to slow down the only way you will listen.
6. You yourself are not attending classes or giving variety to your personal practice, heck you don’t even have one at this point.
7. You find yourself eating junky food, and not taking the time to do to yourself what you say others should do to themselves.
8. You just don’t show up, and worst you forget or just flat out don’t get a sub.
9. Your body hurts, you are constantly hurting yourself and worse yet you are unwilling to point the finger at yourself as the teacher.
10. Finally, your personal practice is forceful, and angered or boring and unmotivated, leaving you more hostile or withdrawn than you were before.
How to fix it:
1. Cut down on the amount of classes you teach. Ever heard of burn out, well it happens a lot even in you are a yoga teacher. Every six months I have learned I need to take some time to step back and breathe and reevaluate my schedule and if I need to make a change.
2. Take a break! Yes, maybe you need a leave of absence from teaching all together to allow yourself the time off to prioritize your schedule and maybe figure out if you still want to teach at all.
3. Prioritize your personal practice. What makes a good teacher is not necessarily the training they take (although a good one surely sets the foundation) but how they continue to stay a student. At our studio we have a once a month rule, we ask that students find time to come to a class at least one time a month at the studio, this helps get their face out there, learn new tricks and keep up their personal well-being.
4. Get involved in other activities, just because you teach the mighty yoga does not mean you can’t enjoy other activities as well, like: walking, hiking, biking, tennis, swimming, camping, crafting, scrapbooking, sewing, soccer, cooking, being a mom or dad. When you find balance you enjoy more of what you do.
5. Stop and eat, yes eat good foods, nourishing foods. When is the last time you actually asked your body what do you want to eat today. Let go of the picture that you need to be a raw foodie or vegan to be a good soulful yogi. Eating what your body needs is more important than restricting foods you think it shouldn’t have, or only filling it with well, crap.
6. Delegate, do you have so much going on that you’re drowning a slow miserable death? Dig yourself out by delegating tasks that you just don’t need to be doing. We often feel we have to do it all, but in all reality doing it all does not allow you to do what you do best to the best of your ability. God gave us all different talents so we can work together as a team.
7. Get enough sleep, harder than it looks many of us simply trade sleep for mindless activities like watching T.V. and then pay for it the next day when we don’t get up early to practice or are crabby because we short changed ourselves the deep slumber we need to recharge our batteries.
8. Practice saying yes and no. Which one do you struggle to say? Work on saying these simple yet powerful words and take note on what you need to work on saying more of. Trying to help everyone else and neglect yourself will only work for so long, so is it yes or no?
9. Establish some sort of daily devotional time. Reading the bible or yoga sutras, a daily devotional book, journal, meditate and or pray. This time will allow you the clarity as to your direction and establish gratitude for your journey, your practice, your teaching and all those who join you.
10. Finally, write down why you love teaching (yoga), why you are passionate about it, and how does it give back to you? If you can’t find anything good to come of it then maybe it’s time to shift directions, and if you have a long list of passionate answers then it’s time to reestablish a schedule and routine that will best serve and honor that.
As a yoga teacher, studio owner, teacher trainer, author and mom, I totally get balance, but I did not at first. And as my duties and life grew fuller, I was unwilling to delegate because I felt so responsible to do it all, than I would get sick, and feel crappy about teaching and was taking it out on loved ones. When I allowed myself to enjoy other things not related to yoga and came to the realization that liking those things did not make me less of a yogi then I was before, part of the burden was lifted. Remember life is always shifting us, and as we grow, things we are doing may need to fall away, teaching certain classes, being a part of certain groups or boards we sit on, friends, jobs, what your personal practice needs, regardless, we must be open to this shift.
We are only fooling ourselves if we think we can do it all, and moreover think we need to, and this goes for everyone. My best moments on the mat are when I am constantly, daily and as a devotee seeking balance in my personal practice, teaching and daily living. Make decisions based on what is best for you and in the end it will be what is best for your students (they just might not know it yet).
With Hope Zvara
Heel Squat is a great wake up morning move, or a pre-run, yoga, TRX or get your day going release. This simple exercise focuses on the plantar tendon, Achilles tendon, calves and hamstrings; basically the entire back of the legs (great for calf cramps, plantar fasciitis, tight lower back) .
1. Squat down as far as you comfortably can (if necessary place your hands on a chair at a distance in front of you).
2. Allow your body weight to sit back towards your heels, but do not sit your heels to the ground, think of them hanging off a curb.
3. Slight contraction in pelvic floor and abdomen and finally reach your arms as far forward and down in front as you can. Remember that your arms are an extension of your back body, so get a stretching!
4. Relax your glutes and let your sit bones sink down into your stretching pants.
5. Hold here for five breaths.
6. Now work in repetition, Inhale lengthen the legs, and exhale back into heel squat. Speed is not the goal but rather release. If you have tighter hamstrings please do not fully straighten the legs, give your body time to release, your lower back will thank you.
7. Repeat this series 10-15 times.
8. Now go out and get moving.!
Everyone is busy, and not everyone has time for double workouts, join me for this sweaty class featuring the best of yoga combine with light hand weights. Do you think you have what it takes to follow through the entire 75 min class? Lets find out. Get ready to burn calories, build lean muscle, cultivate core strength, gain flexibility and enrich your mind-body connection. Enjoy!
Enjoy a great class right at home! Start your day out right or close out your day with a class to meet everyone's needs. This class focuses on "stiff" bodies. Namaste
Anjaneyasana or what I like to call Deep Lunge is a core staple pose in yoga, one that many will practice several times within a class.
I think for many it's a pose we fly into and fly out of never really noticing what exactly is going on in our bodies in the process.
I remember one of my first yoga DVD's by Shiva Rea, a Sun Salutations Vinyasa, I did love that DVD, however after a while and after I began to dive into learning more about asana and my body I began to recognize that I was falling victim to my tightness and the speed of that DVD.
For many of us, we have landed tight hips, a tight lower back and a weak core, for a number of reason that I am not here to discuss, but lets just say that it is very easy for our practice to start to dance around our limitations, restrictions and weaknesses without even knowing it.
So here is a question "What qualifies as going deeper into the pose?" I use to think that it meant dropping as deep as I can, I never really drew a relationship to what my body was doing to what I needed to be doing or was avoiding.
Let me help you, look at the two pictures below, the one on the left is me sinking deeply in the lunge, and the one on the right is me working more diligently in my restrictive areas of my hips.
The picture on the right is:
So on the left:
To practice this pose: