Move of the Month: Head to Knee Pose

I hope all of my Canadian friends had a wonderful Thanksgiving!

I spent the weekend doing a little bit of work, a little bit of yoga and eating a lot of turkey.

Speaking of yoga, the Move of the Month for October is the Head-to-Knee pose and I can definitely say, it is one of my favourites.

It is a wonderful stretch to help release the back and the hamstrings and it easily adaptable no matter your fitness level and flexibility.

Here are the steps to ensure that you are performing the exercise safely and effectively.

Head To Knee Pose

1. Begin seated and extend your right leg straight in front of you.  Bend your left knee and place your foot on your right inner thigh.
2. Adjust your torso to align your belly button with your big toe.
3. Place your hands behind your back and as you inhale, squeeze your shoulder blades together and open up your chest.
4. As you exhale, fold forward and place your forehead on the yoga block (as pictured).
5. Walk your hands down your leg and grab onto to the flexed foot. Keep your back slightly rounded with your shoulders relaxed and away from your ears.
6. Continue to breathe deeply as you hold the pose for 30-60 seconds.
7. As you exhale, slowly roll back up to the starting position and repeat on the other leg.

Modifications

• If you are more flexible, place the yoga block at a lower setting or remove it altogether
• If your are able, hold on to the block and place it on bottom of the extended foot
• If you are unable to reach your toes, place a yoga strap, band or belt around your foot and hold on with both hands.
• If your lower back in uncomfortable, sit on a folded blanket or bolster
• You can also place a folded blanket or bolder under the bent knee if it is unable to touch the ground.

What parts of your body carry the most tension?

For me it is my chest muscles, hands down.

Stay Healthy,
Tracy

Product Review: No Sweat Laundry

This review is a long time coming.

I was lucky enough to win this package (2 To Go Packs, in Freesia) from the lovely Katy @ Fit in Heels an embarrassingly long time ago.

Here is are some of the benefits of using No Sweat Laundry (from the website):

• It's unique active ingredient, Bio Blast, eliminates bacteria and oil
• It is gentle on clothing and helps to remove under arm stains
• No Sweat does not break down the fabric and protects your clothes from pilling and fading
• It is just as effective in cold water

Overall, I was very impressed with these products.  The detergent made my gym clothes smell so fresh and clean, you would never know that I ever used them to workout. I have been experimenting with different products for year and nothing has worked this well for me.

The yoga mat spray also did a great job of freshening my mat.  I usually use tea tree oil and was excited to see if something else works just as well.  This spray does.

Pros:

• It works!  My clothes and yoga mat have never smelt so good.
• My skin is very sensitive and was not irritated by these products.  This is a huge thing for me.
• I could see an improvement with underarm stains (I imagine with regular use, it would improve even more).

Cons:

• Cost.  It is a little on the pricey side, but you only need to use it with your workout wear.  I still have a bottle and a half of mat spray left, so it lasts a long time.
• The ingredients were not listed (and I can't find them on the website), and I will like to see what is in it.

Buy or Bust:  I would definitely buy this product.

Thank you so much to Katy and No Sweat!

What do you use to wash your gym clothes?  How do you freshen your yoga mat.

Stay Healthy,
Tracy

Disclosure:  I received these products for free to review, but the opinions are my own.

30 Minute Workout: Prenatal Yoga

For me, yoga is always a welcome practice.  No matter what kind of day I had, yoga always makes me feel better.

If you are expecting, yoga will not only make you feel better, but it will also teach you many techniques such as breathing and focus that will help you during and after your pregnancy.

Here is a wonderful yoga flow designed with the Mom-to-be in mind.  You can pick and choose which poses you would like to do or do the entire workout.  Illustrations of the poses can be found here and here.

Make sure you check with your doc before you begin and/or make any changes to your exercise program.  

Exercise Review: Stress Relief Yoga

I ran more today than I have in over 3 months since I sprained my ankle.

I only did 4 2-minute sprints and they were very slow, but I got out there and I did it.

However, when I got home my ankle, knee and hip were not happy with me. (Isn't it amazing how all things are connected in the body?  When you injure one thing, you can mess up other body parts...but that is a different post. :)

After I did some foam rolling, I decided to break out a yoga DVD for a much needed stretch.  I choose Stress Relief Yoga with Suzanne Deason.  It is the perfect length (only 20 minutes) and great for stretching.

It has been a long time since I have done an exercise review and thought this would be a great opportunity to share. 

Source

Passport to Prana: Body to Bliss Yoga

Last Sunday afternoon, I dusted of my Passport to Prana for a much needed yoga class.

My body has been feeling quite tight lately, so I wanted to do something gentle that involved a lot of stretching.  I decide on a 90 minute Meditation/Yin/Restorative class at Body to Bliss Yoga in Vaughan

The Toronto Yoga Show 2012

It was Yoga Conference and Show time this past weekend and I please to report that it didn't disappoint. 

I didn't attend the conference sessions this year, but I did walk the trade show floor and came across some pretty cool finds from tasty treats...

Yoga Games for Kids

What can I say?  I have yoga on the brain this week. :)

 I have talked before about the benefits of yoga for children and about my experience at a yoga kids workshop.   Today, I thought I would share a few more ideas for yoga-based activities that you can try.  

I am going to be teaching a Yoga/Pilates class for kids again starting tomorrow and am so looking forward to it.  I am not sure the ages/level of the group yet, so I have a few different options in my back of tricks.

Whether you are a teacher looking for fun ideas to bring to the classroom or a busy mom wanting to get her kids more active, I hope you will find these games fun and inspiring.

Have you ever done yoga games with your children/students?  How did they like it?

Stay Healthy,
Tracy

Passport to Prana: Yoga Tree Thornhill

On such a beautiful weekend, it was time to pull out my Passport to Prana for a little Sunday afternoon yoga.

I decided to take a 90 minute Reduced Heat Level 2 class at Yoga Tree in Thornhill.

Yoga Tree has 4 locations in the GTA  I have heard many people sing its praises and decided it was high time I tried it out for myself.

Like many of the other studios I have seen, the decor is beige/wood, with yoga inspired accents.  The change rooms were a good size and the whole place was super clean (a big plus in my books).

I walked into the studio and was happy to hear music playing softly in the background.  ( I am a yoga + music kind of girl, as you know).  I grabbed a yoga block, strap and nabbed a spot near the front of class.

Source

The instructor, Kim, introduced herself and asked if there was anyone new to yoga.  All hands stayed down so she told us to remember to work at our own pace and make modifications as needed.

The class was a true vinyasa flow, with emphasis on strength and twists.  It finished with a stretch and guided relaxation.

Here are my thoughts:

What I Liked 

• Kim.  Her instruction was clear and encouraging.  She gave lots of modifications to each exercise and came over to correct posture.
• I loved, loved, loved the way this class flowed.  The movements, postures and breath blending beautifully.  This is the way I like to do yoga.
• The inclusion of twists and balancing poses.  They were very challenging, which I really liked.  It also reminded me that I need to incorporate them into my own classes when teaching.
• The stretch and guided relaxation was just lovely.

What I Would Have Liked

• The room to be a bit hotter.  This class was meant to be a bit cooler, but it made me realize that I like hotter better.
• More seated postures.  This is just a personal preference of mine.  I have actually noticed that many of the classes I have been to are lacking in this area.
• More follow up after class.  I was asked if I enjoyed the class, but no one offered to give me any information about their programs or invited me to come back again.

Overall, I really liked this class. I am definitely going to use my passport to check out a different class at one of their other locations.

What new classes/studios have you tried lately?  Anyone going to the Yoga Conference in Toronto this weekend?
This was the first new class I have tried in a while and am itching to do more.  I plan on heading to the conference this weekend, but just to the trade show.  If you are interested in meeting up, I would love to hear from you!

Stay Healthy,
Tracy

P.S. This was also my first class trying out my new yoga towel and I have to say I was pretty impressed.  I slip and slide everywhere in hot yoga and this towel really help me stay put.  I also noticed that the wetter the towel, the better the grip.

Friday Favourites: Yoga/Pilates Accessories

I am gearing up for a busy and fun filled weekend, how about you?

I have been wanting to use my Passport to Prana again to try out another hot yoga class, but there has been one thing stopping me.  My mats.

I say "mats" because I actually have 3 yoga mats and they have all proven to be terrible for hot yoga.  I slip and slide everywhere, making my practice less than enjoyable.

Here is what I got to solve the problem.

Move of the Month: Plow Pose

What better way to beat the Monday blues than with a little bit of yoga.  I chose the Plow for this month's move as I am really loving inverted poses lately.

Truthfully, I used to avoid them like the plague as I wasn't very good at inversions. I have since embraced them, as I realized that there was no possible way I could ever improve my practice if I didn't tackle the poses that I found challenging.

Practicing the Plow Pose offers a long list of benefits including:

• Stretching the shoulders and spine
• Reducing stress
• Calming the mind

As with any other exercise, check with your doc before you begin and keep the following in mind:

• Avoid this pose if your suffer from any neck injuries, have high blood pressure, are menstruating or are pregnant and new to practice.
• Choose whichever modification of the pose you feel most comfortable doing.  Always listen to your body.
• If you feel any pain or discomfort, stop. 

Passport to Prana: Leewi Yoga

I haven't used my Passport to Prana since the fall and last Sunday I thought it was high time I got back into the yoga game.

We decided to take a 75 minute Hot Fusion Flow class at Leewi Yoga in Mississauga.

Friday Favourites: Fitness DVDs

We finally got some snow today.  Just a light dusting, but I am sure there is more to come.

As you know, I do most of my workouts at home (with the exception of teaching classes and heading outdoors for a walk or run).  I have done reviews on Turbo Fire and P90X, but I thought I would share with you a few of my other favourite exercise DVDs (both of them under $20, bonus!)

Friday Favourites: Music for Relaxation

Music and relaxation (or yoga, pilates and meditation) are a perfect combination, in my books.
The right music can set the mood, help improve your focus and relax the body.

I thought I would round out my work-in week by sharing a few of my favourite albums, which I hope will help you in your practice.

(You could most certainly put together your own playlist, but I find the flow is much better in pre-made albums, especially for yoga.  However, if you are doing a short meditation, one song may be all you need.)

The 60 Minute Workout: Pilates/Yoga Flow

Thanks to everyone for the well wishes.  From the sounds of it, it looks like everyone has had a cold/flu in the last few weeks. I am feeling better today, not 100%, but the show must go on!

I have decided that I am going to have a work-in week and give my body a break from vigorous exercise.  I think it is good for the mind and the body to do this a few times a year.  This week is my time (guilt free :).

However, just because I am taking the week off, doesn't mean you have to. :)

A few weeks ago, I shared with you a full-body, high intensity 30 minute workout.  Today, I am going in the opposite direction: A 60 minute, lower intensity workout with a focus on breathing, strengthening and stretching.

This pilates and yoga inspired workout will leave you feeling stronger, more relaxed and refreshed.

Note:  Remember to modify exercises as needed, drink plenty of water and check with your doc before you begin any exercise program.

Wordless Wednesday, Move of the Month: The Sun Salutation

Do you Sun Salute?

Stay Healthy,
Tracy

Passport to Prana: MiraVena Yoga

Hot yoga.

My body was screaming for the heat, the stretching and the sweat. A perfect opportunity to use my Passport to Prana again :)

You may remember my adventure in the spring when I sampled Mystic Pointe Yoga.  Well on Sunday, I ventured to MiraVena Yoga in Mississauga and took the Hatha Flow Class.

CanFitPro Workshop Highlights: Little Lotus Yoga

Hope you had a great weekend.  It was sunny here in Toronto and fingers crossed that is going to stick around for a while :)

It's time to feature yet another fantastic workshop that I attended at the CanFitPro Fitness Conference in August and let me tell you, I was really excited about this one!

My 3 Favourite Mind-Body Books

Thanks so much for your feedback about my last post about commenting and blogs, keep it coming (no pressure:)

I know that I worked-in last week, but I today I wanted to feature a few of my favourite mind-body reads.  These books have been on my shelf for many years and I find myself constantly using them as a resource, not only for my own practice, but to help me with my classes and clients.

Spending Time with Yourself

Happy Monday, friends!

I hope you had a fantastic weekend.  I was home alone and took full advantage of the time to relax.

Exhibit A:  Me in my PJ's at 9pm on a Saturday night.

Everyone needs down time.  After a hectic week of working, school, kids or whatever else keeps you busy, sometimes you just need to spend some quality time with yourself.

Importance of Stretching, Part 1

I am having a work in kind of week.

My body is telling me that it wants to move, but in a low-impact kind of way.

It is not feeling the weight training this week, but wants yoga, pilates and stretching.  I am listening.