28 Jan 2016

Sticky Post By Kat Selvocki Posted in All Posts, Meditation, Mental Game Permalink

Are You Blocking for the Wrong Team?

Sticky Post By Kat Selvocki On 28 January 2016

L-Shaped Forearm Stand

Props: none

1. Start on forearms and knees with feet against the wall, hips stacked above knees, and shoulders stacked above elbows.
2. Lift knees off the floor to come up to dolphin, with toes tucked under so that soles of feet press against the wall.
3. Step feet onto the wall at hip-height, so that when you straighten your legs they are parallel to the floor. Your hips will come directly above your shoulders–or slightly past–which might feel a little terrifying.
4. Hold for several steady breaths and then lower your feet and knees to the floor.

Alternative: Keep your knees down and work in dolphin prep, or come up to dolphin.

Badass challenge: Lift one foot away from the wall–or both!

– – – – –

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

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.

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 10 January 5th, 2016Kat Selvocki

04 Jan 2016

Sticky Post By Kat Selvocki Posted in All Posts, Yoga for Abs, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 9

Sticky Post By Kat Selvocki On 4 January 2016

Triceps Tap Planks

Props: none

1. Start in forearm plank.
2. Exhale and tap left knee toward left triceps. Inhale and step left foot back.
3. Repeat on the right side, then alternate 5-10 times.

Alternative: Have knees on the floor.

Badass challenge: Start in plank, and bend elbows for a push-up as you tap knee toward them. Press back up to plank as you inhale.

– – – – –

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

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.

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 9 January 4th, 2016Kat Selvocki

03 Jan 2016

Sticky Post By Kat Selvocki Posted in All Posts, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 8

Sticky Post By Kat Selvocki On 3 January 2016

Dolphin Push-ups

Props: none

1. Start in dolphin..
2. Inhale and glide forward as of you wanted to kiss the floor in front of you. (Hell, maybe you do!)
3. Exhale and press back up. Repeat as many times as you can!

Alternative: Keep knees on the floor and do the same movement with upper body.

Badass challenge: Lift one leg before doing the push-up.

– – – – –

Kickit teaches yoga sequences that will both relieve and strengthen your body for derby – it’s a great way to cross train! – Sock Rae Blue, Carolina Rollergirls

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.

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 8 January 4th, 2016Kat Selvocki

03 Jan 2016

Sticky Post By Kat Selvocki Posted in All Posts, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 7

Sticky Post By Kat Selvocki On 3 January 2016

Dolphin

Props: two blocks or books (optional)

1. Start on forearms and knees, and give your upper arms a hug to find shoulder-width apart. Place your hands back down and interlace your fingers.
2. Press down with hands and forearms and take a few rounds of cow/cat (arch and round your spine). Try to feel the muscles below your armpits working as you round.
3. From cat pose (rounded spine), tuck your toes and lift knees off the floor for dolphin.

Alternative: Keep knees on the floor and only work upper back and shoulders, OR lift knees but step feet wider apart and keep knees bent.

Badass challenge: Have palms flat on the floor with forearms shoulder-width apart. Alternately lift legs.

– – – – –

Flat Mat Regionals is like having a yoga teacher with derby experience living in your inbox. – Sock Rae Blue, Carolina Rollergirls

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.

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 7 January 3rd, 2016Kat Selvocki

02 Jan 2016

Sticky Post By Kat Selvocki Posted in All Posts, Yoga for Hips, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 6

Sticky Post By Kat Selvocki On 2 January 2016

Side Leg Lifts

Props: blocks, stacks of books, or a table or chair

1. Stand with your feet hip-width apart and hands on the props of your choosing. Have your arms far enough in front of your that you’re not hunching.
2. Inhale and lift your right leg out toward the right. Have the action come from your outer hip muscles, NOT from your hips shifting to the left. Exhale and lower your leg.
3. Lift up and down 5-10 times, and switch to the other leg.

Alternative: Don’t worry about how high you’re lifting your leg. Focus on the muscle use!

Badass challenge: Instead of having your hands on blocks, grab your right big toe and lift your right leg out to the side. Repeat on the left.

– – – – –

You need to do this. Your body needs it. DO IT. – Jude E Boom, Boulder County Bombers

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.

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 6 January 2nd, 2016Kat Selvocki

02 Jan 2016

Sticky Post By Kat Selvocki Posted in All Posts, Yoga for Hips, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 5

Sticky Post By Kat Selvocki On 2 January 2016

Locust Pose (Glute Variation)

Props: none

1. While lying on your belly, rest your forehead on the back of your hands.
2. Bend your left knee to a 90-degree angle, and place your left fingertips 2-3 inches down from the back of your pelvis–basically, right in the center of your left butt cheek.
3. Inhale and slowly begin to lift your left thigh away from the floor. Exhale to lower it down. The back of your thigh will do some of the lifting, but you want to feel your gluteals start working underneath your fingertips!
4. Lift up and down 10-20 times, and switch to the other leg.

Alternative: Don’t worry about how high you’re lifting your leg. Focus on the muscle use!

Badass challenge: Do this with your leg extended.

– – – – –

You need to do this. Your body needs it. DO IT. – Jude E Boom, Boulder County Bombers

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.

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 5 January 2nd, 2016Kat Selvocki

02 Jan 2016

Sticky Post By Kat Selvocki Posted in All Posts, Yoga for Hips, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 4

Sticky Post By Kat Selvocki On 2 January 2016

Pulsing Three-Legged Dog

Props: none

1. From downward facing dog, lift your left leg.
2. Stack left hip over right, and keep the left leg extended. Don’t kick your leg back; you want it in line with your torso.
3. Use your outer hip muscles to pulse your leg up and down. These are small movements, y’all!
4. Pulse 10-20 times, then repeat with the right leg raised.

Alternative: Do this from hands and knees.

Badass challenge: Do this from plank pose!

– – – – –

You need to do this. Your body needs it. DO IT. – Jude E Boom, Boulder County Bombers

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.

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 4 January 2nd, 2016Kat Selvocki