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Yoga Alignment Workshop Series: Extended Side Angle, Utthita Parsvakonasana

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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 Extended Side Angle, or Utthita Parsvakonasana.

Extended Side Angle, Utthita Parsvakonasana
Extended Side Angle, Utthita Parsvakonasana

 

  • Bend towards the right leg (which should be maintained with a 90-degree bend in the knee), bring your right hand to the ground inside of your right foot. Alternatively, the hand can rest on a block, or you can rest your forearm on the thigh.

 

  • Your left hand extends from your body, sweeping over your left ear. Be careful not to over-extend to the point where the shoulder is reaching out of the shoulder socket.

 

  • With each inhale, lengthen, and then with the exhale, twist to shine your heart towards the ceiling.

 

  • You can look towards the ceiling, out in front of you, or towards the ground if it is more comfortable.

 

  • Release any unnecessary tension in your neck and face.

 

  • After you are done, try the pose on the other side to even out the body.

 

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.

‘Maintain, Don’t Gain’ with our Holiday Fitness Challenge

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Don’t stress yourself this holiday season by setting unrealistic goals. You will go to holiday parties. You will eat, drink and be merry. Focus on maintaining your weight, strength, flexibility and you’ve achieved plenty.

‘Maintain, Don’t Gain’ Holiday Fitness Challenge

November 19 – December 31

*Must enter by Nov 12

 

bicep

CHALLENGE DETAILS:

  • Receive one “point” (sticker, check mark) for gym check-in (not taking class)
  • Receive one “point” for bringing a buddy (members can bring unlimited buddies, up to two at a time, during this 6-week period)
  • Receive one “point” for taking a grx class
  • This means you can earn up to 4 “points” per visit. Ex: If you come to the gym (1pt) with two non-member buddies (1pt/buddy) and you take a class (1pt) = 4 points
  • Points will be combined across both clubs and tracked on challenge posters.
  • There is no limit to how many buddies you can bring (limit to two at a time, as stated above), how many classes you can take or how many times you hit the gym.
  • Must be signed up by November 12 in order to participate and be eligible for prizes and free buddy access.

Sign yourself (and your buddies!) up for the “Maintain, Don’t Gain” Holiday Challenge here.

MINT Happy Hour at Nov. 7 at Ellipse Rooftop Bar

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Join the MINT community (MINT Ambassadors, MINT members and MINT staff) for a happy hour on Monday, November 7th at The Ellipse Rooftop Bar, located at the Hyatt Place on K Street NW. This new rooftop bar is complete with heaters and a great view of downtown!

ellipsehappyhourgraphic

 

Join us for pre-holiday MINT merriment, a raffle (prize is a personal training session!) and happy hour specials (which include martinis, sliders, wings). And MINT members will also receive an additional 10% off their bill!

 

Get a FREE 30 minute Discovery Physical Therapy Session, ONLY 5 Slots remaining!

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FALL SPECIAL – FREE OFFER

Got Neck, Back, Shoulder, Knee or Ankle

Pain??

Get back to the Gym… Working out

WITHOUT missing days, WITHOUT living in

fear and WITHOUT taking Painkillers!!

Get a FREE 30 minute Discovery Physical

Therapy Session, ONLY 5 Slots remaining!

Hello Mint Members,

It’s Trupti here… from Manual Medicine Spine &

Sports Physical Therapy at MINT Downtown.

I’ve got something exciting to share with you today

especially as Fall weather is upon us, and you all

want to enjoy the next 6-8 weeks of great running,

biking and hiking weather. I’ve had several

members coming in to check in with me, lately.

Some have finally wanted to address some past

injuries/ailments that they have put off being

examined as their Summer was packed with travel/

family time. Others have been coming in to

address injuries/ailments they have developed

from being active during the Summer, but want to

continue to enjoy an active lifestyle while this

great Fall weather lasts.

Therefore, I’ve put together a special FREE offer

on getting a 30-minute Free Discovery session at

my clinic in MINT downtown this week (October

31- November 4, 2016).

The Discovery session offers you a chance to get

me to assess and evaluate that knee or back or neck

or shoulder issue that has been affecting your

ability to work out in the gym, lift weights or go

out running/hiking/biking or attend your spin, yoga

or barre class. If you are having difficulty sitting or

standing at your computer because of neck or back

trouble, this is your chance to get a free

assessment. You will also walk away with some

healthy tips to set yourself on the right path to

recovery.

(Perfect way to get yourself some answers so you

can quickly get back to being active and mobile

again!)

Anyways, here’s the deal…

This special offer for this week is exclusively

going out by email, and as you’re reading this

today, I don’t want you to miss out.

There’s only 5 spaces available…

So if you’d like to finally get back to an active and

mobile lifestyle without that knee or back or

neck/shoulder pain stopping you from doing what

you enjoy, or even has been keeping you from

moving forward out of fear, email now at

mmssphysicaltherapy@gmail.com, OR give us a

call on (202) 670 8874 where you can leave a

message – and I’ll save a space in my calender for

you!

Call or email soon! These spaces fill up QUICK!

Trupti

P.S. These discovery sessions are very helpful…

I have already helped a good number of MINT

members get back to a better and more active

lifestyle with some great tips on injury prevention

and staying active and mobile through the

Summer.

Email or Call ASAP – the first 5 people get to

save a space!

Trupti Mehta PT, MS, OCS

Manual Medicine, Spine & Sports Physical Therapy

Owner/Physical Therapist

1001 16th St NW

Washington, DC 20036

P: (202) 670-8874.

mmssphysicaltherapy@gmail.com
Value added care for personalized and exceptional results

Yoga Alignment Workshop Series: Triangle, Uttihita Trikonasana

by

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: Triangle, or Uttihita Trikonasana.

Triangle, Uttihita Trikonasana
Triangle, Uttihita Trikonasana
  • Start in Warrior Two. Shorten the stance so that your feet are about three feet apart.

 

  • Straighten the bent leg, maintaining a gentle bend in the knee.

 

  • Bend towards the right, bringing your right hand towards your right foot. The hand can rest on the ankle, on a block, or on the mat.

 

  • Your left hand extends from your body straight up.

 

  • With each inhale, lengthen, and then with the exhale, twist to shine your heart towards the ceiling. Imagine you are between two panes of glass—you want your body to fit nicely in that plane of space.

 

  • You can look towards the hand that is stretched overhead, out in front of you, or towards the ground if it is more comfortable.

 

  • Release any unnecessary tension in your neck and face.

 

  • After you are done, try the pose on the other side to even out the body.

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.