Friday, June 21, 2019

Free Yoga at Mill City Farmer's Market!

Market Yoga

As part of the Market’s mission to grow a healthier community, we’ve partnered with local neighborhood yoga studios to offer free outdoor yoga classes! Our Market Yoga series kicks off June 1 and continues through the end of September. Before or after you shop the Market, join talented instructors from Alchemy 365, YogaFit Studios and The Gem Life for a blissful outdoor practice in the lawn overlooking the Mighty Mississippi and Stone Arch Bridge.

Classes

Every Saturday – June through Sept – 9 to 10AM*

All of our Saturday Market Yoga classes are free to the public and take place in the lawn across West River Parkway from the Market. Please bring your own mat.
Click here to view the Facebook event!

Market Yoga Alchemy 365

AFlow with Alchemy 365

This is not your typical yoga class. AFlow brings you strength, balance, and isometric holds with a faster flow. Peak postures change daily so you can progress in all aspects of your fitness journey. Our yoga strength class is designed for the athlete that needs a stretch day, but doesn’t want to Om.
9 to 10 a.m. every other Saturday June 1 through September 21
(6/1, 6/15, 6/29, 7/13, 7/27, 8/10, 8/24, 9/7, 9/21)
yogafitlogo Market Yoga

YogaFlow with YogaFit Studios NE and YogaFit Studios Loring Park

A solid foundation is a must for a strong yoga practice. Build yours with YogaFlow 1 — a well-rounded class that works, strengthens and stretches your entire body. Students of all levels will move through poses that are featured in all our classes.
9 to 10 a.m. every other Saturday June 8 through September 28.
(6/8, 6/22, 7/6, 7/20, 8/3, 8/17, 8/31, 9/14, 9/28)

Citrine Release with The Gem Life

*New in 2019, join The Gem Life monthly for their signature Citrine Release Gem Yoga Class at the market. Come release with us in this 45-minute yin yoga class paired with the Citrine Crystal to evoke manifestation and the clearing of unwanted residue. Throughout class you will awaken your senses with oils while holding deep yin poses, allowing you space to come inward and hear what you have been looking for. So what are you waiting for? Come release with us this summer!
10:15 to 11 a.m. on 6/1, 7/13, 8/31 & 9/28

Click here to see the Market’s full events calendar!
Note: In the event of rain or other inclement weather, Market Yoga may be cancelled. Please check our social media for updates.

Wednesday, June 19, 2019

STOTT PILATES® Five Basic Principles

Using Contemporary Pilates Principles to Achieve Optimal Fitness
Article by Moira Merrithew, STOTT PILATES® Executive Director, Education

The Introduction of the Five Basic Principles
Principal 1 Breathing
Principal 2 Pelvic Placement
Principal 3 Rib Cage Placement
Principal 4 Scapular Stabilization
Principal 5 Head and Cervical Placement

Five Basic Principles
The aim of contemporary, anatomically-based Pilates training, such as STOTT PILATES,® is to develop optimal neuromuscular performance by focusing on core stability, while safely balancing muscular strength with flexibility. Whether performed on a mat or on specialized equipment, Pilates that incorporates modern theories of exercise science and spinal rehabilitation should
involve the following biomechanical principles: breathing, pelvic placement, rib cage placement, scapular movement and stabilization, and head and cervical placement.

By introducing these principles and reinforcing them over time, awareness of how the body moves is developed. This mind-body awareness ensures focus on precision and control to realize the full benefits of any exercise program.

Visit each one of the The Five Basic Principles accompanied by simple exercises to help illustrate them.

Principal 1 Breathing
Principal 2 Pelvic Placement
Principal 3 Rib Cage Placement
Principal 4 Scapular Stabilization
Principal 5 Head and Cervical Placement

Article by Moira Merrithew, STOTT PILATES® Executive Director, Education

Joseph Pilates' 6 Principles of CONTROLOGY

The exercise method we know today as Pilates

 


"Be in control of your body and not at it's mercy." -Joseph Pilates

Joseph Pilates originally called his meathod of exercise "Contrology." He considered this to be an approach to movement founded on the integrative effect of principles such as breath, centering, concentration, control, precision, and flow. These basic principles infuse each exercise with intention and fullness of expression.

1. Breath: “Breathing is the first act of life and the last. Our very life depends on it.” -Joseph Pilates
Joseph Pilates emphasized using a very full breath in his exercises. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise. Breath is the most encapsulating principle. Without the use of the breath, none of the other key elements are being done to the best of their ability.  Oxygen, blood flow, increased space to move, and many other benefits are just some of the variables of using the breath.  Most people inevitably hold their breath when under stress.  Learning to first breathe, and then when to breathe certain ways, helps any Pilates practitioner reach their goals. Learn more: Breathing in Pilates.

2. Centering: "You will develop muscular power with corresponding endurance, ability to preform arduous duties, to play strenuous games, to walk, run or travel for long distances without undue body fatigue or mental strain." -Joseph Pilates
Centering is physically bringing the focus to the center of the body, the Powerhouse area of the body. Energetically, Pilates exercises are sourced from the center. The powerhouse is found from the bottom of the rib cage through the hip line, the abdominal muscles, low back muscles, pelvic floor, muscles around the hips, and the glutes (butt muscles). Not only are you focusing on these core muscles, you are also balancing the right and left side of the body, while simultaneously balancing dominant and weaker muscle groups.
     -The abdominal muscles are a combination of the
          Transversus abdominis – the deepest muscle layer of abdominal muscles.
          Rectus abdominis – slung between the ribs and the pubic bone at the front of the pelvis.
               When contracting, this muscle has the characteristic bumps or bulges that are commonly
               called ‘the six pack’.
          External oblique muscles – these are on each side of the rectus abdominis.
          Internal oblique muscles – these flank the rectus abdominis and are located just inside the
               hipbones.

3. Concentration: “Concentrate on the correct movement each time you exercise, lest you do them improperly and thus lose all vital benefits.”-Joseph Pilates
If you bring full attention to the exercise and do it with full commitment, you will obtain maximum value from each movement. In other words allowing the mind to drift off to your day's list of to-do's, what you plan to eat after class, or the shiny object in the corner of the room will distract you from reaping the full rewards of each exercise. Instead Pilates creates an active meditation that pulls an individual away from their surrounding stressors. Every movement starts with the conscious thought of moving followed by engagement, then the movement. Making the decision to think about the motion and what muscles to activate, versus just moving through it, provides increased performance and better results that transcend into your everyday life.


4. Control: “Every moment of our life can be the beginning of great things.” -Joseph Pilates
Every Pilates exercise is done with complete muscular control. No body part is left to its own devices. It is all a conscious, deliberate movement that the mind is controlling. Even if we are doing an exercise that does not directly involve the legs we continue to keep muscle tone and control in the legs, they are not forgotten or allowed to become spaghetti. Every movement in Pilates is deliberate, and the mind should be directing every muscle.

5. Precision: “A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics or forced contortion.” -Joseph Pilates
In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body. A common misconception of Pilates is that it’s “too easy.”  That is directly translated as exercises being done too quickly and not knowing what muscles should be working.  Each Pilates movement has a purpose, placement and technique that needs to be followed in order to be successful. Long term this will also help to have the same deliberate precision in every day life; hether we are running, cycling, lifting weights or sitting at a computer, driving a car or doing another activity that makes bad posture or misalignment easy.

6. Flow: "Correctly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities." -Joseph Pilates
Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Flow is involved is what stitches each movement together.  Every motion in our body needs to be executed with ease versus pain or difficulty.  Reminding ourselves that we should only move and function when good flow is possible is imperative and should be stopped when it’s not.  Patience with this concept will improve our overall health in our everyday lives.