WHAT? Yoga at the Church
WHEN? March 2-November 23, 2019-Saturdays
TIME? From 10:00am-11:00am. Please arrive 5-10 minutes before class to sign in, find your spot, etc.
TYPE OF YOGA? Hatha Yoga with a variety of styles: Vinyasa Flow, Gentle Flow, Partner Yoga, Yoga with Weights, and so much more.
HOW MUCH? Free weekly event; however, a monetary or food donation is much requested for the church's needs and Food Pantry. Please check food’s expiration date.
DO I NEED TO RSVP? Nope.
WHAT DO I NEED? Yoga mat/or large towel and water. For people new to yoga or wanting additional support, if able, two blocks and a strap also recommended. See DYOGI'S Yoga Essentials Blog or Click Here.
WHERE? Kirkersville United Methodist Church, 180 E. Main St., Kirkersville, OH 43033.
QUESTIONS: Click below to email contact of your choice.
In today's blog you'll see and read about items I find to be essential for any yoga practice.
1. A yoga mat provides a clean and warm space for your workout, activates thousands of receptors in your feet, and stabilizes your body to prevent slipping and sliding. The thicker the mat the more cushioning you'll have. I love Gaiam yoga mats. Price range on Amazon is $17.00 and up. Amazon recommended mats (Click here).
2. It's imperative to have water at each practice. Your body can lose 3-5 pounds of water weight due to the asanas (poses) and flows. These will influence the way your kidneys work, as well as release toxins from the liver and the rest of the body. Being hydrated when showing up to yoga class is important. Not much time is given during class for water breaks. Once class ends start drinking more water to help rehydrate yourself.
3. A Mexican yoga blanket provides comfort and support for any part of the body: full body, head, neck, knees, etc. It's also great to use for meditation since it elevates the hips and provides comfort to the sit bones. Easy to wash. So soft. Recommended yoga blankets (Click here).
4. Foam yoga blocks are made from hard foam. I don't recommend cork or wooden blocks. I have found them to be too hard for the body's bones and joints. A yoga block can act as a great support when doing many poses. In addition, using a block will let you rest your hands on a relatively stable surface if you can't quite reach the floor. By changing the position of the block(s) you train yourself to eventually be flexible enough to reach the floor without using it. Available at any local retail and sports stores such as Target, Kohls, Walmart, Dick's Sporting Goods, etc.
5. Dumbbells-Holding 2-, 3-, or 5-pound weights in our hands helps to stabilize the body in order to achieve a higher level of physical conditioning. Available at any local retail and sports stores such as Target, Kohls, Walmart, Dick's Sporting Goods, etc.
6. Ankle weights-Similar to above, just 1 to 2.5 pounds of weight on each ankle provide enough resistance to increase leg, knee, and hip strength. Available at any local retail and sports stores such as Target, Kohls, Walmart, Dick's Sporting Goods, etc.
7. Long resistance bands-Light and portable with no dangly handles to injure your body these bands assist, modify, and stabilize many yoga poses. Although they are available at many local retail and sports stores, I recommend Amazon's Choice (Click here).
8. Non-skid yoga socks-Like regular socks, yoga socks have little grippy dots on the underside to prevent you from slipping. Great for a person who always prefers to wear socks, seems to get cold easily, or sweats a lot. Some socks are toeless. I recommend the toeless socks for a better grip in poses like downward dog, side plank, camel, and so forth. They are available in many sizes, shapes, lengths, and colors. Available at any local retail and sports stores. For a larger variety of style, I recommend searching through Amazon.
Did you know there is danger of children under the age of sixteen sitting in Hero’s Pose (W-sitting)? Sitting in this posture for too long or too often negatively affects the child’s growth and development process, as well as resulting in osteoarthritis in the future.
Did you know women are at a higher risk for hip dysplasia (misalignment or deformation of the hip joint)?
Did you know that it’s important to switch up your routine in yoga? Yoga is a wonderful way to prevent hip injury and preserve it for the long term; however, repeating the same routine over and over may slowly lead to injury, tears, or degeneration of the hip. Variety is important.
Brief Anatomy: The pelvic girdle provides stability by keeping the legs close to and underneath the body. Its primary purpose is to carry and transfer weight from the spine to the legs for walking, standing, running, and climbing. The pelvic girdle consists of two large pelvic bones attached to the sacrum in the back and the pubic symphysis in the front. On the lateral side of each pelvic bone is the acetabulum which connects the femur to create the hip joint.
One of the biggest joints in the body, the hip is a ball and socket joint. It’s formed where the femur meets the pelvic bone. The hip joint consists of two parts: a) the femoral head (a ball-shaped piece of bone) and b) acetabulum (a deep socket in your pelvis where the femoral head fits) designed to support weight.
The main muscles that work together to bridge the connection from the spine, through the pelvis, and onto the femur are the gluteus maximus, medius, and minimus, piriformis, hamstrings, and quadriceps, just to name a few.
Hip/Pelvis Vulnerability: The hips can become vulnerable due to lifestyle or repetitive movement. Also, if we move too far injury can occur; if we do not move far enough, then the full benefit of our yoga practice is not enjoyed. Even between bodies there is an optimum range of motion. One person may have arthritic joints while another may have very healthy joints that have never been injured. The key is to move only as far as the joint allows, whether arthritic or healthy. If movement is forced beyond that point, tearing, straining, pulling, or breaking is possible, and other joints may have to compensate. Always consult with your family physician or medical specialist before beginning yoga or any other exercise routine. He or she knows the specifics of your health.
Range of Motion Assessment: How do I know if my joints are moving in their optimum range of motion?
1. You are relaxed.
2. You can breathe.
3. The joint is moving in a direction it is designed to move in.
4. You feel no pain.
DYOGI’s Five Favorite Hip Asanas (postures): The following asanas help to improve balance, mobility, and stability by increasing the range of motion of the hips/pelvis. Be attentive to the body. Move slowly and gently when building the muscles to support the hip joints.
3-Cat & Cow
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Service Mission: Teaching and learning while providing affordable and safe classes for the mind, body, and soul.