yogastrong derbystrong challenge: day 3

 

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Side Plank Crunches

Props: none

    1. Set up in forearm plank, and then roll onto the outer edge of your left foot and lift right arm toward the ceiling for side plank. Looking down at the floor will be the most stabilizing for your balance, and looking up at the ceiling will be the most challenging.
    2. Inhale and lift your right foot up and stretch your right arm alongside your right ear.
    3. Exhale and touch your right elbow and right knee in a crunch.
    4. Repeat 5-10 times, and then swap to the other side.

Alternative: Lower your bottom knee to the floor as you do this, or just lift your top leg and arm but skip the crunches.

Badass challenge: Look up at the ceiling rather than at the floor or off to the side, and yep, move sloooooooowly.

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Flat Mat Regionals is the best yoga “class” I’ve ever taken–I could feel changes in a matter of a few days. Your body needs this, dammit! – Alpha Ginger, Ringleader Roller Girls

NEW Flat Mat Minimum Skills

Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.

Flat Mat Regionals

Want your body to move better so that your muscles and joints don’t feel so abused? If you already know a little yoga, Flat Mat Regionals is your jam. With four weeks of yoga sequences designed specifically for roller derby, your grumpy knees and hips will be ready to roll again starting January 4.

yogastrong derbystrong challenge: day 2

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Hybrid Forearm Plank

Props: none

    1. Set up on forearms and knees, and give your upper arms a hug to find shoulder-width apart. Plant your hands and forearms down.
    2. Step your feet back to plank, and lift one arm up off the floor. You’ll be twisting from your midsection up; your toes will stay tucked under on the floor.
    3. Inhale while lifting your left arm, and exhale while lowering it back down.
    4. Alternate left and right hands for 30-60 seconds.

Alternative: Lower your knees to the floor as you do this.

Badass challenge: Move as slowly as possible, and hold for a couple breaths with each arm lifted!

– – – – –

I’m almost 50 years old, and I thought joint pain was inevitable with age and 7 years of skating. Turns out, it’s not. – Seven, Oklahoma Victory Dolls

NEW Flat Mat Minimum Skills

Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.

Flat Mat Regionals

Want your body to move better so that your muscles and joints don’t feel so abused? If you already know a little yoga, Flat Mat Regionals is your jam. With four weeks of yoga sequences designed specifically for roller derby, your grumpy knees and hips will be ready to roll again starting January 4.

yogastrong derbystrong challenge: day 1

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Sliding Plank

Props: a non-carpeted floor, socks or hand towels

    1. Put socks on your hands or hand towels under your hands.
    2. Exhale and stabilize your midsection and then begin to move your hands.
    3. Inhale while sliding your left hand forward, and exhale while sliding it back. Your hips don’t wobble as you move your hands!
    4. Alternate left and right hands for 30-60 seconds.

Alternative: Lower your knees to the floor as you do this.

Badass challenge: After you finish the arm movements, come to downward facing dog and hold with the socks still on!

Are You Skipping the Most Important Part of Training?

You skate. You lift. You stretch. (I hope!) But are you skipping the most important part of your training?

If you follow me on Instagram, you know that I’m training for a marathon. Fortunately, I already incorporate cross-training into my life with yoga and skating, so at least I’ve got a good balance of activity and types of movement.

The tough part? I’m having to learn about the most important part of training: rest and recovery. Sound familiar?

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Even though in theory I know that I need to rest, the reality has been setting in more and more as I increase my mileage. And in the derby world, I know that rest and recovery are two major aspects of training that are often ignored. I keep seeing challenges to do some activity every damn day, whether it’s yoga, skating, or strength training.

It’s awesome to work hard and kick ass. And it’s also awesome to not run your body into the ground.

One of my teachers started the instagram hashtag #yogaeverythirdday. I like that idea of not overdoing it, and I’d like to get you on board! Your muscles and your systems need some R&R; that’s when your muscles regenerate and get stronger.

I challenge you to take better care of yourself this next month and next year, whether it’s by incorporating different types of movement into your routine, making sure you stretch after every practice, getting a massage (just not right before a bout!), or incorporating some of my videos or a gentle yoga class into your training routine once every week or two.

It doesn’t need to be something every day, but y’all: it needs to be something.

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If the idea of rest days makes you twitchy–or if you’re recovering from an injury and are anxious to get moving again–you can use those opportunities to work on your focus and mental game. Check out Flat Mat Mental Game for some ways to get started!

Flat Mat Mental Game

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