DON’T PANIC! A Hitchhiker’s Guide to Asana

This guest-post was written by a member of our Yoga Teacher Training program, Julie Raineault.

don't panic

I am sure you can relate to the great feeling you get when someone suggests you sigh in class and the room shares this big beautiful ahhhh moment. Maybe not everyone joins the first time but by that second or third time more people join and it really sounds positively delightful. But why is it okay to sigh in the studio but when you are out in the world everyone seems to think there is something wrong.

heart of goldWell these are questions I sought to answer, not just because I love how a room full of sighs reminds me of The Heart of Gold’s (the ship from The Hitchhiker’s Guide to The Galaxy) oh so lovely sighing doors, but because my body sighs…A LOT. Continue reading

Yoga Tips from QSY- Headless Headstand

This post was written by QSY director, Leena Miller Cressman.

If you’ve been following our blog for a while, you know that we’re not exactly big fans of headstands with the weight on the head around QSY. You can read more about our yoga-world famous post (or was it infamous?) here on our blog and here in Yoga International.

(If you want to know why I joke that it was infamous, check out the comments section on the Yoga International post… good times! My favorite is the commenter “Nico”, who repeatedly refers to me as “Ms. Don’t Do That”. Thanks, Nico, I love the new nickname! All things considered, compared to much of the internet, it’s a pretty tame comments section.)

So while we choose not to practice and teach headstand (and shoulderstand) at QSY because of safety concerns for the issues that might arise from weight bearing on the neck, we do love our handstands and variations of headstand where the shape of the pose is similar but no actual weight is placed on the head (making it a headless headstand). Continue reading

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Free Your Feet

Here’s a quick video with Leena on a great way to stretch your toes and bring some more mobility to the joints for your feet.

Each foot and ankle has 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments! One quarter of all bones in the human body are in the feet. This means our feet are exquisitely designed for weight-bearing and movement, and they are the foundation for whole body alignment and healthy movement patterns. Unfortunately, due lack of movement and poor footwear choices many folks have lost healthy mobility in their feet and have related pain in the ankles, knees, hips, and back. Continue reading

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Yoga Tips from QSY- Hip Flexor Stretch

hip flexor musclesThe hip flexors (the group of muscles that bring your leg towards your torso) often have decreased range of motion from all the sitting we do. Simultaneously, your lower back, bum and core muscles get weak from sitting and slumping. This quick video with Leena demonstrates an effective way to gently stretch and regain range of motion in the hip flexors, and emphasizes important actions to engage the core and keep your lower back safe and well aligned. Building the muscles in the back (ie your butt and hamstrings) will also often help correct imbalances around the hips and pelvis that cause the hip flexors to feel “tight”. Couple this stretch with a few sets of well-aligned squats to build your glutes, and also lots of walking with arms swinging and a full stride.

Easing the Burden you Shoulder: The Yoga Tune Up® Shoulder Series

By Tara Kachroo, Certified Yoga Tune Up® Instructor

Many of you know that shoulder and neck pain (and the tension headaches that they lead to) can be debilitating. But even if you aren’t suffering pain, the effects of poor posture can be insidious.  

You might be familiar with the TED talk in which the scientist Amy Cuddy discusses the link between physical posture and emotional state.  Her conclusion was that assuming a “power posture” (for example, upright, chest thrusted out or arms raised), can have a significant and positive impact on behavior and state of mind. Even just two minutes can result in better results in a stressful job interview. Click here for a link to this video.

But what if posture is restricted by pain? Or the ability to assume a power posture is limited by range of movement in one’s shoulders?

If one’s body is permanently in a defensive or hunched position from years spent at a desk or writing a PhD Thesis, will this affect the ability to confidently ask for a raise? Or present the results of a Thesis during the Defense? Poor posture does not just wear at your body; it wears at your mind. Continue reading

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Yoga Tips from QSY- Low Squat

A low squat is a basic natural movement that’s great for your hips, knees, and ankles. If you watch an average toddler, they squat often with total ease and beautiful alignment. However, due to the amount of chair/couch/car sitting we do, many people have lost the mobility to properly squat. This video with QSY Director Leena shows a simple modification to help you get more comfortable in a low squat, and eventually you can reduce the support over time as you regain mobility. See if you can incorporate this position throughout your day- send a few emails, answer a phone call, chop some veggies, weed your garden, play with a kid or pet… all possible from a squat!

Continue reading

Movement, Massage and Healthy Pregnancy

by Melissa Miller, RMT

Movement is vital to life and is a cornerstone to a happy and healthy pregnancy. Movement prevents joint stiffness, improves circulation and increases energy levels. Staying active also releases positive endorphins which helps with discomfort, especially towards the end of the third trimester. A focused exercise and stretching routine will help build an awareness and confidence in your body and its ability to adapt to the physical and emotional changes during this exciting time.  

Aches and pains are normal as your baby grows and can vary from trimester to trimester. Taking even 15 minutes out of your day for some basic movements can make all the difference throughout pregnancy and into your labour experience.  Here is a basic movement sequence that I have offered to plenty of pregnant clients that is safe for all trimesters and can be modified to your fitness level. Prenatal Home Sequence Continue reading

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Yoga Tips from QSY: Everyday Calf Stretch

This quick Yoga Tips video with Leena discusses why you probably need more calf stretching in your life, and how to do a basic stretch. Add this stretch to your everyday routine to help counteract the effects of sitting, positive heeled shoes and walking on hard flat surfaces. And go find some fun trails to walk on too!

 

Get your calf stretches in without taking precious time out of your day by doing them while you’re working at a standing desk, brushing your teeth or doing dishes. You can use a rolled yoga mat, a halfdome, or even a Yoga Tune-Up ball. Or, if you’re outside on a walk (Woo! Good for you!) use a stone, a curb, a tree stump or fallen branch. Walking uphill is also a great way to stretch your calves and load your feet, ankles and legs in a new way! Continue reading

Roll Out Relief – Keeping Your Feet Supple during Boot Season

Last Sunday I was delighted to try Yoga Tune-Up for the first time at Queen Street Yoga. Guest teacher Tara Kachroo took us through massage techniques from our feet all the way up to our necks, and I left feeling as wiggly as a noodle. I was happy to find that some foot pain I have been experiencing recently had lessened the next day! I am really looking forward to participating in Tara’s upcoming 6-week course at QSY (see below for more info) and learning more ways to incorporate “rolling” (with grippy Yoga Tune-Up balls) into my yoga/movement/strengthening practice.

Here is a short video created by Yoga Tune-Up founder Jill Miller. There are all sorts of great videos on her channel for using the Tune-Up balls for all different areas of the body. I’ve chosen one that outlines a few exercises for the feet. Especially in this snowy weather, when we are wearing heavier boots, it’s important to make sure our feet get enough movement.

Foot Pain and Plantar Fasciitis Stretch Yoga Tune Up YouTube Continue reading

Yogi Gift Giving Guide

The season of gift-giving is approaching. At Queen Street Yoga we are stocking up on all the yoga props you could ever need for enhancing home practice and self care. We’ve got plenty of items for yogis and non-yogis in your life. Check out our gift-giving guide below.

AND…ANNOUNCING OUR HOLIDAY SALE!

Get 15% off all retail items at QSY between Nov 27-Dec 24. We can also special order any Half Moon props for you – our last order will go out Dec 4th, in order to have all items arrive before Christmas. Please check out shophalfmoon.com and email us by Dec 4th with any requests you have.

QSY gift giving guide Continue reading