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The Elusive Ocean-Sounding Breath

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Ujjayi pranayama, the “victorious breath,” is an essential component of vinyasa yoga.  You may know it by its distinctive ocean-like sound. Here are some tips on how to achieve the ujjayi breath:

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  • First, to get a sense of the constriction that must occur in the back of your throat to achieve the ocean-sounded breath, hold your hand up in front of your mouth and blow on your palm as if you’re trying to fog a mirror. Now try this concept, but with the mouth closed.
  • The ujjayi breath uses the nostrils only; the mouth is not opened during ujjayi pranayama.
  • The constriction that creates the ocean sound should be in place during the in-breath, and the out-breath.
  • The flow of your breath should be even; the length of your inhale should, ideally, match your exhale.
  • On your inhale, think of filling your lungs from the bottom to the top, and then emptying them fully on the exhale.
  • Don’t strain! A loud-sounding breath is not necessarily a more successful ujjayi breath. There should still be ease behind your breathing. Particularly labored breathing is counter-productive.

Breathing in this way facilitates expansion of energy and deeper meditation.  It also helps activate the diaphragm, which is crucial for deep-breathing.  You can learn more about ujjayi pranayama and other yogic breathing strategies in Refining the Breath, Pranayama:  The Art of the Awakened Breath, by Doug Keller (2009).

Reading about yoga is a great way to learn more about the practice, but taking a class is a great way to explore the practice “in-action” under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

ROCK N ROLL MARATHON – 6 MORE WEEKS to GO!!

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Why do I keep getting the same injuries when I run? – Part 1


Are you frustrated with constantly dealing with same running injuries over and over again? Are you tired of thinking you have recovered only to have the same injury come back several months later? Read on to find out why you are dealing with repetitive injuries.

A wise man once said “running reveals weakness and if you run enough, injury is not too far away.” When you run, you experience 2-3 times the force of your own body-weight! .. with every step! Over the course of a run you experience an extreme amount of force through your joints which can lead to injury.

What if you could get to the underlying cause of your injuries that keep plaguing you and keep you from doing what you love? What if you knew exactly what to do to prepare for your upcoming 5K,10K, or even half marathon?

Research has shown that up to 80% of runners will experience some injury during their running lives.

The most common injury they will experience is knee pain. The knee is a simple hinge joint that is wedged between your hip and your foot, and the reality is that your knee is usually not to blame!!
Knee pain is usually either a result of poor hip control or over-pronation issues. Pronation is a natural motion of the foot that happens when your foot contacts the ground and your arch goes inward. Over-pronation is when your arch collapses too much, placing increased stress on all the joints above.

In Part 2 of this blog post (stay tuned next week – Feb 6, 2017) we will discuss about what to do about your over-pronation issues. The first joint above the foot/ankle just happens to be your knee, and often takes the brunt of any issues in the foot.

Poor hip control and hip muscle weakness is another common problem that leads to increased stress on your knee, and we will explain more about how to avoid this issue in Part 3 of this blog post (stay tuned week of Feb 13, 2017)

So to answer the question in the title of this blog post: if you continually get the same injury as you ramp up your mileage, then rest and/or whatever “treatment” you’ve had to solve the problem is not removing all the underlying causes of the injury.

In today’s unfortunate healthcare world, clinicians are often forced to see many more patients per day than they should. If a patient has knee pain, they only have time to look at the knee … but as you’ll see in the next two articles, this will often lead to missing the whole story, and therefore failing to address why you keep getting the same running injuries over and over again. If you need help, Call my office at once at (202) 670-8874 or visit me at the Mint Health Club to schedule your FREE 30 minute consultation to see how Physical Therapy can help. Don’t delay–schedule now so we can assess your specific issue and get you fit and injury-free for the Rock N Roll Marathon on March 11, 2017.

Healthy Winter Cocktails

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The winter season is a popular time of year to stay indoors and get cozy.

"Strawberry Martini" Photo cred: daspunkt on Flickr
“Strawberry Martini,” Photo cred: daspunkt on Flickr

Because of this, you may find yourself spending more time at home or at a friends’ place, and less time moving around outside. While the cold weather may make you feel a little more sedentary than normal, that doesn’t mean you can’t enjoy a delicious winter cocktail amongst friends or family, as a way to unwind or treat yourself.

While cocktails can oftentimes be filled with extra calories and high amounts of sugar, there are absolutely alternatives to get that yummy fix with less guilt. Check out these fun and healthier ideas for winter cocktails for you to enjoy (c/o Daily Burn), and perhaps, throw together for company at a get together. Enjoy!
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.

Yoga for Depression and Anxiety

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Winter time—its with cold temperatures, short days, and holiday expectations—can stir up latent feelings of anxiety and depression.  In general, yoga is a great practice to turn to when you want to regulate or work on your mood.  As yogi and author of Yoga for Depression Amy Weintraub notes, “It’s impossible to be obsessing about your problems when you are paying attention to the details of your alignment.”  I highly recommend Weintraub’s book for anyone interested in the topic of using yoga to alleviate depression or anxiety. yoga pose

Here’s the Cliff Notes—different poses have different effects on the mind and parasympathetic nervous system.  Some are better for combating anxiety, some depression, and some are beneficial for both.  For example, while yoga teachers will often recommend seated forward folds to help ground their anxious students, but they would not suggest this pose for someone suffering from severe depression.  “If you’re already feeling empty and lethargic, sitting with the head down so still and quite can make you feel worse,” states senior Iyengar Teacher Patricia Walden.

For depression, backbends, mountain pose (tadasana) and inversions are great options.  Going upside-down with inversions (like headstand and handstand) helps shift perspective.  Standing tall and strong in mountain pose forces one to exude confidence and purpose (tadasana).

For anxiety, a child’s pose (balasana) is a crowd favorite among yogis. If you suffer from anxiety or insomnia, a few minutes of deep, calming breaths in child’s pose really helps support the parasympathetic nervous system and relax your body and mind.

For students who suffer from depression combined with anxiety, Weintraub suggests a hard, energetic workout to get the heart beating and burn off lingering anxiety, with a long, grounding cool-down.

You can read more about different yoga techniques for dealings with anxiety and depression in Amy Weintraub’s book, Yoga For Depression:  A Compassionate Guide to Relieve Suffering Through Yoga (New York: 2004).  For inspiration, I would also suggest checking out Rachel Brathen’s Yoga Girl (New York: 2014), and Ana T. Forrest’s Fierce Medicine:  Breakthrough Practices to Heal the Body and Ignite the Spirit (New York: 2011).

Reading about yoga is a great way to learn more about the practice, but taking a class is a great way to explore the practice “in-action” under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

Healthy Winter Soup Recipes

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Try These Healthy Winter Soup Recipes!

Sweet Potato and Bacon Soup, Photo Cred: Jess (Paleo Grubs) on Flickr
Sweet Potato and Bacon Soup, Photo Cred: Jess (Paleo Grubs) on Flickr

Now that the temperatures are starting to drop outside and the snow is starting to fall, it’s good to be prepared indoors with yummy, healthy recipes to keep you warm. This is the perfect time of year to hang out at home and let some soup sit on the stove or in your slow cooker, to keep you warm and keep your stomach happy. Because you may find yourself sitting around a little more often than in warmer temperatures, these soups provide nutritional info and healthy ingredients, so to minimize feelings of guilt and keep your stomachs full. So check out some of these delicious, healthy recipes, and get cooking!

Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.

Yoga Alignment Workshop Series: Corpse Pose/Final Resting Pose, Shavasana

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Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

 

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is

Corpse Pose/Final Resting Pose, or Shavasana
Corpse Pose/Final Resting Pose, or Shavasana

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  • This pose is a class favorite. Especially after a long, good yoga workout.

 

  • Start by lying on your back.

 

  • Palms face up, shoulder blades draw together and away from the ears.

 

  • Feet are mat-distance apart and splay out to the sides.

 

  • Gently close the eyes.

 

  • Release any unnecessary tension in your neck and face.

 

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.