2015 East Coast Tour!

Two of my favorite things in life are traveling and teaching yoga, which is why I’m beyond thrilled to announce Flat Mat’s 2015 East Coast Tour!

I’m kicking things off with a visit to the awesome Carolina Rollergirls in early September, and shit gets real once I arrive in DC later in the month. I’ve got a few sessions that are open to anyone who wants to join them, as well as some dates that can still be claimed–perhaps by your league?

What’s in it for you and your league?

  • Flat Mat classes are developed specifically for roller derby. I retired from Gotham, and I still skate today with a rec league and at rinks. I understand what derby is doing to your body more than your average yoga teacher, and I plan my classes with that in mind.
  • You get to choose the focus of the class. I’ll book any of the classes that I teach at RollerCon; you can view the list here. I never teach exactly the same class twice, so even if you’ve taken my class before, you’ll walk away with something new.
  • I provide suggestions for you during the class. And not in a “Hey, you in the purple shirt!” kind of way. I offer heaps of variations for most poses, and I’ll come around and point out things that will help you access a pose in your body (not some ideal that may or may not feel attainable).
  • You’ll feel better! That’s the number one response I’ve gotten from skaters when I asked what they enjoyed about my classes. Injury prevention, less muscle soreness, and better balance and stability–what’s not to love?

2015 East Coast Tour Schedule

Sunday, September 6 – Carolina Rollergirls

Thursday, September 24 – DC Rollergirls

Friday, September 25 – no classes

Saturday, September 26 – available! (NY or VT)

Sunday, September 27 – Southshire Roller Derby
Open to all: 10:00 – 11:30 am. at 160 Benmont Ave, Bennington, VT
Class: Stretch. It. Out.
Cost: $10

Monday, September 28 – Albany All Stars Roller Derby

Tuesday, September 29 – Cape Cod Roller Derby
Open to all: 10:00 – 11:30 am. at The Dollhouse, 17 Shad Hole Road, Dennis Port, MA
Class: Did Someone Say Core Strength?
Cost: $10 advance, $12 at the door

Wednesday, September 30 – available! (ME)

Thursday, October 1 – available! (ME)

Friday, October 2 – available! (MA)

Saturday, October 3 – What Is Movement
Open to all: 2:00 – 4:00 p.m. at What Is Movement, 22 Dewey Ave Unit 7, Warwick, RI
Workshop: Beyond Pigeon Pose: Happy, Healthy Hips
Cost: $25

Sunday, October 4 – Philly Roller Derby

Want one of the limited available spots?

  • Complete the team training application form. Note: I will not be offering custom classes during this tour, and I also cannot do venue research and booking.
  • My rate is $125/hour for up to 25 people ($5/person after that), and I offer 1, 1.5, or 2 hour classes. There aren’t any other secret fees, though crash space is very much appreciated if you’re not in central PA, the DC metro area, or southern Maine! Once we confirm a date, I’ll send you an invoice for a 50% deposit.

Not in the Northeast?

Don’t despair: I’ve got some travel lined up for 2015-2016, and I’d love to visit you then.

October 2015: New Orleans

Late December 2015: Indiana

February or March 2016: Japan

July 2016: RollerCon

I can’t wait to meet so many of you in person and hang out and do some yoga with your leagues!

How to Roll Your Feet with a Tennis Ball

How to Roll Your Feet - Self-Massage Techniques from Flat Mat Yoga

You spend countless hours rolling around on your feet. When was the last time you took a few minutes to roll out your feet? If you’ve got access to a tennis ball, a lacrosse ball, or a ball specifically designed for self-massage, you can roll your feet in a few minutes and it’ll help them feel better after you’ve had them crammed into skates and shoes all week.

Reasons to Try Rolling Your Feet

People often discuss the benefits of foam rolling–and there are certainly plenty! There’s a lot to be gained from taking some time to pay attention to the soles of your feet, too. For starters, the soles of your feet possess an incredibly large amount of nerve endings: somewhere between 100,000 and 200,000.

In other words, the foot is designed to sense what’s underneath it, both to prevent injury and also to help your body move more efficiently. Taking time to walk around barefoot and also give your feet a little massage love can help keep all of this functioning well even when you’re spending heaps of time in skates.

If that’s not already enough reason for you, it’s also worth noting that the same fascia that you’ll find at the back of your legs–you know, where you might have grumpy calves or hamstrings–starts at the soles of your feet and runs all the way up the top of your head. Seriously.

Rolling your feet even a few times a week can help keep everything a little happier and functioning better.

Ready to Give It a Go?

Here are some techniques to try. Especially at first, don’t go too hard: you can hurt yourself rolling, and that would kind of defeat the purpose. You’re trying to help things, not mash them into oblivion!

In the video, I’m using Yoga Tune Up Therapy Balls, which I like because they have both grip and pliability, making them better and safer to use for a variety of self-massage techniques (as opposed to a lacrosse ball, which might be cheap and works for somethings, but its hardness can lead to greater risk of pinching a nerve). You can also easily and safely use a tennis ball for your feet, too!

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P.S. Want a little more love for your feet (and legs and hips and core and shoulders)? Flat Mat Regionals, the yoga program for your roller derby body and budget, is pay-what-you-can through May 31, 2016. After that, it disappears. Don’t miss out!

Say hi!