beginner yoga poses

Do Yoga in Bed!

Here you go: our four quick & easy yoga poses for you to do without even getting out of bed, which appeared in the latest Melbourne 3000 magazine. Click the image or this link to get to the downloadable PDF.

yoga in bed

What style of yoga do mm...Yoga! teach?

Good question. We teach what can really be best described as 'corporate yoga'. I.e. people will get challenged, but the pace isn't too fast as it's silly to expect folks to come straight out of work mode & meetings and into a very fast moving yoga class where the risk of injury exists.

 We sometimes call it 'slow power yoga' so that people know they will be doing lots of lunges, squats, and planks, but that they won't be moving as fast as in a traditional vinyasa class.

We do a lot of strength and postural work, too, so people can get through their daily lives feeling more physically comfortable and calmer.

 Here's a sample of how a mm...Yoga! class might look:

  • Start in savasana (lying on your back) with breath awareness
  • shoulder warm ups
  • cat-cow
  • down dog (where we asess what people’s shoulder girdles are doing and their hamstring mobility)
karen down dog
karen down dog
squatting is good for you ass-ana!
squatting is good for you ass-ana!
  • short rest on back, then core work, bridge pose, maybe side plank if appropriate:
  • reclining twist
reclining twist
reclining twist
  • savasana (guided relaxation)

Enter the $1000 Squat Challenge here!

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):

squat challenge

Rules:

  • You may enter in person, at any mm...Yoga! class. Your teacher will assess your form and time you - you get one go and can only make your attempt if you've entered here.
  • You may enter via video, by filming yourself and placing a clock on your mat so we can see the passage of time.
  • You have until June 30 to make your attempt. You must enter your details in the form below to qualify.
  • You must be in good health and your entry must not compromise your wellness. If we find out it has, you will be disqualified. Also, you will be in pain. Which is silly.
  • You may use the entire $1000 towards funding your own retreat payment, or you may split your winnings with a friend. Prize is not transferable - it will be used to discount the cost of your mm...Yoga! retreat. If you can't take up your prize, it will be allocated to the person who came second.

 

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!

If you can sit + stand up from the floor, you will live longer.

Have you noticed the very strong squatting theme round here lately? Here's (another reason) why. Squatting develops musculo-skeletal fitness, in a way that, say, walking, doesn't.

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.

So, could you stand up from here?
So, could you stand up from here?

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.