Yoga Videos

05 Jan 2016
Sticky Post By Posted in All Posts, Yoga for Abs, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 10

Sticky Post By On 5 January 2016

2016-01-05 16.48.59

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

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.

04 Jan 2016
Sticky Post By Posted in All Posts, Yoga for Abs, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 9

Sticky Post By On 4 January 2016

2016-01-04 14.50.42

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

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.

03 Jan 2016
Sticky Post By Posted in All Posts, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 8

Sticky Post By On 3 January 2016

2016-01-03 17.05.17

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

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.

03 Jan 2016
Sticky Post By Posted in All Posts, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 7

Sticky Post By On 3 January 2016

2016-01-02 08.10.26

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

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.

02 Jan 2016
Sticky Post By Posted in All Posts, Yoga for Hips, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 6

Sticky Post By On 2 January 2016

2016-01-01 07.37.10

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

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.

02 Jan 2016
Sticky Post By Posted in All Posts, Yoga for Hips, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 5

Sticky Post By On 2 January 2016

2015-12-31 13.59.45

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

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.

29 Dec 2015
Sticky Post By Posted in All Posts, Yoga for Abs, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 3

Sticky Post By On 29 December 2015

 

2015-12-29 11.24.27
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.

– – – – –

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.

28 Dec 2015
Sticky Post By Posted in All Posts, Yoga for Abs, Yoga for Shoulders, Yoga Videos, Yogastrong Derbystrong Challenge Permalink

yogastrong derbystrong challenge: day 1

Sticky Post By On 28 December 2015

2015-12-27 13.25.19

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!

05 Nov 2015
Sticky Post By Posted in All Posts, Yoga for the Back, Yoga Videos Permalink

Low Back Rehab

Sticky Post By On 5 November 2015

You’ve started strengthening your low back. (I hope!) Next up: how to stretch those muscles. It’s nothing too aggressive–that’s not my style–but it can definitely help with some low back rehab.

Here’s the thing about getting rid of pain, which you probably already know if you’ve been through PT: it takes time. It’s about slow movements, undoing your old patterns, and learning how to use your muscles in a different way. What you see in the video below might not look like much (seriously), but once you play with it, you’ll get some sweet little low back stretches that’ll feel awesome after three hours of practice.

Sounds pretty good, right?

One move that’ll help with getting the low abdominal action for this stretch is right here on the blog. If you haven’t already checked that out, you’ll love the strengthening and stability that you’ll gain from it!

15 Sep 2015
Sticky Post By Posted in All Posts, Yoga for Hips, Yoga Videos With No Comments Permalink

Hips Don’t Lie

Sticky Post By On 15 September 2015 With No Comments

Your hips don’t lie: they need a little more stretching and strengthening than you’re giving them!

This video will give you a little something mellow to do after practice, after a bout, after cross-training–or just because. You’ll get a little something for all around the hips, not just one part, to keep things feeling happier and more functional.

 

“Flat Mat Yoga is like having a yoga teacher with derby experience living in your inbox. It’s a great way to cross train!” – Sock Rae Blue, Carolina Rollergirls

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(T 6:40pm + 7:50pm, Sa 10:00am + 12:30pm)

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(W 6:00pm, F 10:30am + 12:00pm)

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