- Ways to vary your squats - instructions here.
- Yoga cat is watching you.
- Safer forward bends (hip flexion) vs not-so-safe ones (lumbar flexion). Full post here.
Fiona is one of Australia’s leading specialists in Mindful Eating and the NonDiet Approach & supports eating in an individually tailored way that supports every person’s unique needs, in alignment with the HAES (Health At Every Size) (R) paradigm. I have a long working relationship with her business partner from Body Positive Australia, Sarah Harry, and to say I love what these ladies are about is an UNDERSTATEMENT.
But here's the weird thing: Fiona didn't know I'd been working with Sarah when she applied to this training! The world works in strange ways sometimes.
Did you see over on instagram that I tidied my yoga corner? And yes, I do sometimes wonder if I'm the only one with a spine, a skeleton, and Buddha sitting side by side.
Which summarises what I am craving when I go to yoga class: I want to feel embodied in movement but also learn something new. It might be a big ask. Maybe I'm fantasising about it more now than usual because I was in a car accident over the weekend.
Events like this do make you stop and think about life and your priorities.
In this next 'meet the graduate' interview, I talk to Dr. Sarah Jane Perri, chiropractor extraordinaire (I see her for treatments actually) and yoga teacher. Sarah undertook teacher training with us during her last year of chiropractic study which was truly impressive, as if a difficult degree at uni wasn't enough! Here she shares what she found tough but also what she found rewarding about our course.
Like I mentioned last week, it's SO GREAT when I run across people - like Lucy - who believe as I do that yoga is for everybody. It's also great when they can put their belief into practice by modifying the practice for people's needs. It's a skill that comes from knowing how human bodies work, I believe.
Have you experienced a number of teacher trainings? Have you thought about what you’d want in your first one? I'd love to know!
I know that back when I was doing my first teacher training, it was very evident to me how BAD THAT TRAINING WAS, EVEN while I was doing it.
This is a post from Janene.
I had a conversation with my fellow mm..yoga teachers recently about the special teaching adaptions required for pregnant students. During my own pregnancy I taught yoga up until a week before the due date, but I knew intimately what I could and couldn’t do safely (both formal learning and of course life experience) and what my body could handle. I was also very conscious about what worked and didn’t with my evolving shape.
Here are my top ten points to keep in mind for any woman who is pregnant or knows someone who is:
About the author: Janene Watt crams a lot into her days. She's a working mumma who teaches yoga on the side.
Would YOU do squat for $1000? The third annual mm...Yoga! retreat is coming up in Bali in November and one lucky person can win $1000 towards it.
This is how: the person, in Melbourne or elsewhere, who squats the longest with good form, wins the $1000. Easy right? Well, not that hard, anyway, given it's been all squats all the time at mm...Yoga! this year. This is an excellent guide for getting you squat ready. Pop over & read it.
Here's what we are looking for (and maybe you will actually do better, since I have that sticky outy lower back thing going on):
Update: This competition is now closed, thanks to everyone who entered it. Veronica Michich won by squatting, with good form, for just over ten minutes. Ten minutes!
When you are strong, supple, and balanced, things like sitting down on the floor and then getting back up are easy.
And there is evidence to suggest that this particular kind of fitness decreases your risk of mortality from ALL causes! Yeah, eventually we are all gonna die, but there's nothing wrong with putting that off as long as possible.
According to this article:
The test was a simple assessment of the subjects' ability to sit and then rise unaided from the floor. The assessment was performed in 2002 adults of both sexes and with ages ranging from 51 to 80 years. The subjects were followed-up from the date of the baseline test until the date of death or 31 October 2011, a median follow-up of 6.3 years.
Over the study period 159 subjects died, a mortality rate of 7.9%. The majority of these deaths occurred in people with low test scores - indeed, only two of the deaths were in subjects who gained a composite score of 10. Analysis found that survival in each of the four categories differed with high statistical significance. These differences persisted when results were controlled for age, gender and body mass index, suggesting that the sitting-rising test score is a significant predictor of all-cause mortality; indeed, subjects in the lower score range (C1) had a 5-6 times higher risk of death than those in the reference group (C4).
It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favourable influence on life expectancy.
Yeah. Time to get squatting. And yoga-ing in general, actually.
Have a great week.
Also, it quotes Kelly Starrett who you are about to watch in the below video.
One Hundred Percent of people I see in the clinic with osteochondritis, flaking-off, osteochondral defects, chondral malasia- which is a softening of articular surfaces- usually with a meniscus injury….All these things are accompanied by people who are not squatting, they are knee bending…..They can’t squat, they have never been shown, it is their coaches fault, their PE teachers fault….They’re gonna have muted hip function and lead with the knees….The best way I know how to fix them is to teach them to squat. The squat magically cures knee pain.
I know this is an exaggeration but if we can teach people how to squat correctly it carries over to reducing shear forces in landing, walking stairs, improves running mechanics and a long list of benefits for your athletes or clients.
This is the best video I've ever found to explain good squatting technique. Granted, we yogis don't add those monstrous weights to our practices, but a good squat is a good squat, and a bad one...will hurt you. The monstrous weights mean that people HAVE to keep their technique 'clean' or they will get hurt a heck of a lot faster.
I've seen way too may people who have form like this girl - including me, with my sticky-outy ass! It can be corrected though, with the right movement cues.
The opposite is also true: round your lower back and 'tucking the tailbone' when squatting can lead to all manner of nasties, including lumbar disc compression. So, stick your ass out, but STABILISE your core by setting your legs up properly.
Watch and marvel.
Check it out, try it out, let me know what you think.