Events

CRANK IT OUT CYCLISTS: BETTER POSTURE MECHANICS

“Cadence: the number of revolutions of the crankset on a bike per minute”

Understanding the role of fascia in healthy movement, sport and postural distortion is of integral importance to athletes that spend a lot of time in their sport of choice.  Today we explore cycling, as we near the date of the Vancouver to Whistler GranFondo!

As we know, the most common sports-related injuries primarily are overuse injuries, due to restrictions and repetitive load. As the name implies, an overuse injury results from wear and tear on the body, particularly on joints and fasical lines subjected to repeated activity.

Cyclists can experience overuse injuries because of the amount of time clocked on the bike, (this is especially the case with cyclists that use tri-bars). Possible causes, could include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. With your back bent low over the handlebars, you have to tilt your neck up to see ahead. After a long ride, the neck muscles may tighten up and go into spasm from this awkward position. A saddle with excessive downward tilt can be a source of neck pain.

To understand the mechanics and the muscles of the upper extremity, can be divisible into  several groups, corresponding with the different regions of the limb. These are known as the Deep Front Arm and the Deep Back Arm Fascial Lines:

  • Muscles Connecting to the upper extremity to the Vertebral Column
  • Muscles Connecting the upper extremity to the anterior and lateral thoracic walls
  • Muscles of the shoulders, arms, forearm and hand

Primary muscles associated with the front and back arm lines are then divided up into 3 tracts each, however for purposes of cycling related muscle injuries and  fascial breakdowns we will filter our focus towards the primary muscles cyclists experience pain referral or stiffness in.

This includes; the upper trapezius, rear deltoids, rotator cuff muscles, which sometimes results in shoulder impingement. The levator scapulae from improper cervical spine alignment and forward head carry. The pectorals major and minor; which increases rounding of the shoulders). Even stressing out as far as the thoracolumbar fascia and sacral fascia (opposite side of thoracolumbar fascia) due to the kyphotic positing on the bike.

Most of the time spent in corrective movement usually center around anterior extension and posterior stabilization, but positioning of the bike and how we hold our upper frame (shoulder and pectoral girdle) is of the utmost importance.

One great addition to any cyclists program – cycle coaching on and off the road. Taking it inside can have many benefits so that you can take out the external environment and focus solely on gaining feedback on how to correct your compensations, improve your leg turnover, posture and ergonomics on the bike.  Then you can take the knowledge and apply it to your long endurance rides.

Let me introduce you to one of my favorite spots – Cadence Cycling Studio on West 6th in Vancouver. Mike Porter, owner and Lululemon Ambassador knows the cycling realm. Cadence instructors are cyclists, health nuts and coaches and even though delightful in real life, on the bike they will drill into you the necessity of working hard, correcting your form and…well…cranking it out! Cadence is set in a boutique urban industrial style setting, where puddles of sweat can easily be mopped up, as it goes without saying each cyclist will be pushed to their limits and within their unique mechanics for better riding performance.

Next time you ride don’t forget to think about the impact on your muscles and fascia, always take time to stretch. Try these post ride:

Deep Arm Line & upper Mechanics:

  • Cat Flow Series for Spinal extension and spinal articulation
  • Arm Circles standing or supine on foam roller – (Chest, shoulders, scapular stabilization)
  • Neck Stretching Series (through flexion, extension and rotation to release)
  • Thread the Needle (rotation through the T-spine and back line)

Lower Mechanics:

  • Kneeling Crescent Lunge -Psoas/Hip Flexors (Improves leg turnover and reduces hip impingement and femoral compression)
  • Supine Hamstring Stretch with Band – Hamstrings/Calves (for more leg turnover on the backpedal stroke)
  • Half or Full Pigeon Pose – Hips, SI Joint, Glutes (This leads to less hip rock and less knee rotation while pedaling)

Happy Cycling!

VISIT CADENCE CYCLING STUDIO: http://cadencevancouver.com/

An Afternoon with Thich Nhat Hanh

I was lucky enough to snag a ticket to yesterday’s “Open Mind, Open Heart; Touching the Wonders of Now” talk at the Orpheum with Zen Master Thich Nhat Hanh.

Thich Nhat Hanh {source: http://wkuplondon.wordpress.com/about/our-teacher-thich-nhat-hanh/}

Thich Nhat Hanh, who turns 85 in October, is one of the most respected Zen masters in the world. Also a poet and peace and humans rights activist he is the founder of several organizations, including Plum Village, and has spent his years working with refugees, political prisoners, hungry families throughout the Third World, veterans, and on meditation retreats. Author of over 85 titles of poems and prayers, Thay, as he is known by his students, practices “the art of mindful living” and wrapped up his week in Vancouver with a public talk at the Orpheum.

While I wasn’t able to attend the whole retreat that was held at UBC last week, it was an honour and a privilege to spend a few hours at the Orpheum yesterday afternoon. The afternoon included guided meditation and songs of prayer, along with his lecture that focused on the practices of mindfulness and being happy in the present moment, the here and now.

He explained that being mindful is being present in the here and now, and when we practice mindfulness we are always in the here and now. While the concepts he describes are so simple, so easy to understand we, I know I, struggle with remembering to be in the present moment, to let go of the past & not rush for the future but to enjoy everyday for what it is because “this is all there is.”

Today, I still find myself processing the day looking for the simple ways to bring mindfulness more readily into my daily life, but was left with the overwhelming feeling of content, content in my here and now. If you did not have a chance to hear him speak yesterday or attend the retreat last week, here is a clip on Thich Nhat Hanh’s teachings;

Thich Nhat Hanh

Yoga Boot Camp at Kushala Yoga Starts Tomorrow

This one-week intensive yoga bootcamp  at Kushala Yoga will stoke your inner fire, boost your energy, tone your muscles, pump endorphins into your blood and help you feel balanced in body and mind.

Jumpstart your practice through this structured, supportive and motivating week to discover your potential.

Suitable for all levels of experience.

Details

Monday August 8th – Friday 12th
6:30am – 7:30am
Kushala Yoga on Austin
$90 + HST
(20% off for unlimited members)

For more information visit: Jessicahamiltonyoga.ca

To register visit: www.kushalayoga.ca

* Description and image from Kushalayoga.ca

1SCHOOL 1DAY: BE A PART OF A DAY OF MOVEMENT “BEND 4 A CAUSE”

 The health and fitness community of Vancouver builds a school for the kids in Ethiopia. Want to be part of the movement? Join us for this special event on September 24th, 2011 at 1pm. This is a great opportunity to get Vancouver Yoga Teachers and their students involved in a one day event geared towards spreading the  our love of Yoga, health and movement AND support education in Ethiopia. 

BE A PART OF A DAY OF MOVEMENT :

Education for all should be a basic human right. In developing countries women and girls are around 70% of the beneficiaries, yet many children, especially girls are not given the opportunity to attend school. An educated child will help form the backbone of a healthy society and  help lift the community from the hands of poverty.

On September 24th at 1pm, participants will come together for an hour (or more) of motion to support education in Ethiopia. Participants will choose where they move from a list of our health and fitness affiliates or  –  create your own and become an affiliate. We will share the experience of moving together and on that evening, a Wrap Up Celebration will acknowledge all the great efforts of our community.

1SCHOOL 1DAY GOALS:

  • To raise $100,000 – the cost of One School in Ethiopia via Imagine1day
  • 5,000 Participants moving at the same time all across Greater Vancouver
  • To unify the Health and Fitness community towards a greater good

CALL TO ACTION FOR TEACHERS & STUDENTS:

I would like to propose a Yoga call to action, “Bend 4 A Cause.”  Many of us live all over Vancouver, we read each other posts, we enjoy each others classes, why not ban together and spend an hour (or more) teaching Yoga. The concept is to have as many Yoga teachers teaching outside or inside their chosen parks or places at exactly the same time, with the same purpose –  to raise awareness and much needed funds for education in Ethiopia. This is a movement for social investment.

As part of the health and wellness movement, our combined power will help bring to the forefront of our time, the importance of health and balance, while creating a social change movement  stemming from a unified front to support and empower our  leaders of tomorrow.

If you would like to be part of a whole day of movement, YogaFORM will be spearheading a Yoga Relay, an entire day of movement starting at 9am and will be looking for teachers to hop on board and create the day with me. How amazing would it be to do a variety of Yoga classes, around the city and  zen-co-mingle, get fit, all that the same time. If interested email [email protected] for more details.

To get involved and become an affiliate with 1School 1Day please contact [email protected]  and join a team of talented individuals who are committed to changing the world.

Master Teacher Matthew Cohen is Coming to Kushala Yoga!

Matthew Raymond Cohen will be facilitating 2 workshops integrating Eastern life practices for body, mind and spirit. Matthew has 30 years experience in Martial, Yogic, and Healing Arts. He teaches at his Sacred Energy Arts Center in Santa Monica, California and leads teacher training and intensive workshops internationally.

Details:

Sacred Energy Arts Yoga Master Class: Balance and Flow

Experience a transformative blend of Eastern health practices

This 3 hour introduction to Sacred Energy Arts will focus on building strength and grace. Guided by master teacher Matthew Cohen, Sacred Energy Arts Flow is the culmination and evolution of Matthew’s extensive training in all of his practices and teachings. Emphasis will be placed on the breath, cultivating stillness in motion, and movement in meditation. This dynamic balance practice encourages and invokes seamless and fluid transitions from one Asana to the next, leaving you feeling revitalized and radiant.

Benefits:

  • Improve muscle tone and core strength
  • Find greater balance and stability in poses
  • Increase your natural health and vitality

Details and Registration

Saturday September 17th
9am – 12pm
Kushala Yoga at Suter Brook
$60 + HST for 1 workshop, $110 + HST for both workshops (recommended)

Chi Kung: The Art of Energy Cultivation

A subtle practice that can radically improve your health.

Chi Kung is a powerful health system from China that sustains emotional and physical balance. Through easy-to-learn standing exercises, breathing, and slow repetitive natural movements, Chi Kung builds a powerful sense of well-being and peace. This simple but transformative practice offers tools to build your body’s vital energy and to manage your own health.

Join master teacher Matthew Cohen for this expertly taught 3 hour workshop. Special emphasis will be placed on intention, alignment and Taoist “natural breath.” This class will help you to relax and to connect with the elements within and around you.

Benefits:

  • Release tension, stress, anxiety and fear
  • Promote serenity and deep relaxation
  • Detoxify the body and stimulate the immune system

Details and Registration

Saturday September 17th
1pm – 4pm
Kushala Yoga at Suter Brook
$60 + HST for 1 workshop, $110 + HST for both workshops (recommended)

To register visit: /www.kulayoga.ca/

* Images and workshop descriptions from. www.kushalayoga.ca

REVIEW: LULULEMON ATHLETICA & THE SAN FRANCISCO MARATHON

 As we all know travelling can sometimes put a damper on your routine, especially if you are heading out of country for an event.  However need not fear, where there is a will there is always a way. 

More importantly, where there is a Lululemon, there is always a way!

Tomorrow I run the San Francisco Marathon, my RUN FOR A CAUSE platform has gone global by supporting both the Canadian Mental Health Association of North and West Vancouver and the San Francisco Mental Health Association. I will be running 42km and advocating, educating and supporting those struggling with mental health and addiction, in honor of my mom.

As we all know Yoga is one of the most therapeutic practices one can embody and practice, as it not only focuses on the discipline of the mind, body and spirit, but it also harnesses the power to go inward and process our greatest strengths and fears. When I travel and RUN FOR A CAUSE I always make it a priority to find a local Yoga studio to rest my weary limbs, and the San Francisco Marathon has managed to combine Yoga & Athletics beautifully.

“Karma Yoga, means giving back and investing in one community” Lululemon knows this mantra well and as part of the extensive Runner’s Expo, Lululemon’s Ambassadors & Runner Specialists will be in full force teaching classes all weekend long for all the runners. And classes are even open to the public!

The runner superhero side of my personality finds solitude in every event expo, as I am able to meet participants from all across the globe, who flock to the expo to seek out community, network, pick up any last minute racing finds and prepare for race day. Combining this energetic frequency with the vibration of a balanced Yoga practice (under the same “serene” roof) is a recipe for perfection leading up to any event.

Lululemon has always been at the top of their game, combining Yoga with organic innovation, towards an authentic space from which they can harness the power of balance and sport. More racing events are seeing the advantage of combining the runners asana practice for the body, and the necessary mindful asana of the mental discipline found in Yoga, which mimics the “runners high” we feel when we stride effortlessly on race day.

The Runner’s Expo classes Lululemon provides, along with their ambassadors create a space from which we can set an intention, visualize our outcome and prepare our body, mind and spirit for race day. Tomorrow I will run the San Francisco Marathon with my BIB displaying “RUN4MOM” and I have Lululemon Athletica San Fran to thank for “Namaste-ing” me into action! More importantly, they are filled with runners, like me, who are so incredibly excited for game day, the ambiance was more then inspirational.

Make sure to stop by the two locations on Grant Avenue and Union Street.

My review – Refreshingly awesome, and ready for the marathon!

SOURCES:

RUN FOR A CAUSE: www.sarahmjamieson.wordpress.com

San Francisco Marathon  Expo & Lululemon Athletica: http://www.thesfmarathon.com/

Lululemon Grant Avenue: http://www.lululemon.com/sanfrancisco/unionsquare

Lululemon Cow Hallow: http://www.lululemon.com/sanfrancisco/cowhollow

Sound Journey with Matthew Kocel

This week was brilliant. I finished the second part of my 3-stage yoga teacher training certification. The highlight? After 8 straight days in class, our teacher Dan Clement arranged to have the Vancouver-based sound healer, throat singer and energy worker, Matthew Kocel, spend an afternoon with us before our 2-day break.

It was marvelous.

After a short intro about his journey and his work, Matthew explained that all matter is composed of dense vibrating energy. Combining the pure sounds of a harmonium, crystal and Tibetan singing bowls, conch shells, throat singing and mantra, Matthew creates sound that resonates in our bodies at a very tangible, energetic level.

He then invited us all to lie down on our mats and “go on a sound journey” with him.

Words seem so deficient for explaining the depth of experience we all felt. Without attempting to explain and thus limit the range of sensations my peers and I encountered, it was clear that something wonderful was happening. I was being moved by sound, my whole body was light and vibrating.

Matthew’s website is www.omshaman.com I strongly recommend attending one of his sound journeys – you will be amazed by the effects of sound on your body, mind and spirit.

Matthew trained as a massage therapist and attained his Reiki Master Level while in Colorado. He has delved into other energetic healing practices (see his website for more details, as well as music and events). He performs sound journeys routinely in the Vancouver area, as well as one-on-one healing sessions which combine all of his healing arts.

Matthew Kocel, www.omshaman.com Source: http://omshaman.com/fr_musicforawakening.cfm

Retreating!

In Vancouver we are usually lucky with a beautiful summer, this year Mother Nature seems to be on vacation. As the rainy days continue to pound down on us and the torrential rain pounds outside the window, I’ve begun to look deeper into sunny and warm yoga retreats.

{Source: www.yogaretreatgreece.com}

Not only are there many studios locally who offer there own annual or semi-annual yoga retreats, there are retreats offered world wide, so where do you begin. Here are some tips to think about when planning a yoga retreat;

  • How much can you afford?
    Set yourself a budget, start here and set yourself a budget. Most retreat costs do not include airfare, keep this in mind.
  • Who are you travelling with?
    Many retreats are based on double occupancy and the price increases if you are a single occupant, while others offer shared accommodations. Decide if you are looking for a solo journey, a journey with you partner, friends or use it as an opportunity to make new ones.
  • Meals;
    Make sure you read the fine print and determine what meals are not included in the price and that you will be responsible for.
  • Type of Yoga:
    If you are going to take a retreat with a teacher you have never practiced before, find out as much you can about the teacher and what style they teach. Many retreats offer two classes a day, are you going to be happy with the teacher.
  • Other Activities:
    What other activities are included in the retreat? Tours, events etc?
  • Free Time:
    How much free time do you get to explore and be on your own?
  • Where do you want to go?
    We are lucky living in Vancouver to have places like Galiano and Salt Spring Island to find a retreat close to home. Decide where you want to go; somewhere far (Europe), somewhere closer (California), somewhere tropical (Costa Rica) and see what’s in your budget.

These gloomy rainy days have got me looking deeper into the yoga retreat wish list. Here are a few that are on the top of my list;

Have you been on a yoga retreat? What did you like or not like?

Teaching is Learning

Last week, I started my 200hr Yoga Teacher Training certification at Live Yoga in White Rock. Dan Clement is running the course, with guest speakers (Todd Caldecott!!) leading specialised components.

Today is Day 6 of the training. I am completely blown away by the amount and depth of information there is to soak in! With every day comes a huge and boisterous variety of new theory, practical applications and teaching methods to learn and apply.

Before coming in, I had no idea about the detailed philosophical and cultural trends in yoga’s history. I didn’t know about the joints and their movements. I had never heard of the acromion process or what it meant for movement in the shoulder. I knew how lovely physical adjustments were, but not how to do them. I knew what “Downward Facing Dog” looked like, but not how beautiful it sounds in Sanskrit.

With every day compounding more and more inquiries and explorations, the trainees are voraciously taking in as much information as our muscle memory and minds can contain. It is brilliant as a teacher-in-training to have the exposure to someone as amazing as Dan. He always seems to know the answer to every question and never gets impatient with our endless queries (he is teaching public classes at Live Yoga through July – check out their online schedule!).

I am realizing with every passing hour that teaching yoga is all about learning. Yesterday, Carol Wray came in to teach us Restorative Yoga and said, of learning, “it never ends.” She proceeded to lead us through a two-hour practice, before teaching us some of the ins and outs of Restorative Yoga. While I am very excited to learn more about the different styles and how to teach them, it was simply marvellous having an afternoon of supported poses, where my body and mind could relax and feel the simple sweetness of yoga. This practice has so much to give.

Dan Clement, Source: http://www.indigoyoga.ca/

A REVIEW: HELPING YOU REACH YOUR PEAK WITH THREE PEAKS KINESIOLOGY

Fascial stretching in Yoga vs Facilitated Fasical Stretch Therapy…. Whats the diff? Well they both rock, but sometimes our body needs a little more hands on TLC!

Fascial stretching and building a strong, flexible and dynamic myofascial web is an integral part of optimal health and wellness. The physical and functional demands of everyday life, work or sports can take a toll on the body, leaving you feeling less energized and more prone to injury.

Over the course of the last month we have started to unlock the benefits and understanding of fascial stretching in a Yoga class format, as an integrated approach, combining spinal mobility and fascial meridian lines with traditional Yin Yoga practices.

We know that Myofascial restrictions arise due to high amounts of pressure exerted on the bones, nerves, blood vessels and muscles which result in headaches, limited mobility, pain and disease., but what about those times when a class just isn’t enough? Perhaps you have a nagging injury or need a quick tune up? If so then you may wish to implement a one on one facilitated fascial stretch therapy session into your routine!

Last Friday I had the opportunity to have my very first Fascial Stretch Therapy session with Paul Turner, a renowned Kinesiologist and founder/owner of  Three Peaks Kinesiology (3pk), the premier facility for myo-fascial stretch therapy in Canada, located in Langley, as well as Vancouver.

Having suffered a dislocated rib a few days before the session and gearing up for the Scotiabank Half Marathon on Sunday, I needed a miracle.  My body was in need of rapid improvement and I had a 2 day window. Being a teacher of YogaFORM and fascial release techniques, I knew just fascial stretch yoga postures were not going to be enough.

One of the most significant distinguishing differences between fascial stretch in Yoga and facilitated one on one fascial stretch therapy was the methods a therapist can use in a one on one setting. Myofascial release is an effective hands-on technique that works in the form of sustained pressure into fascial restrictions to remove pain and result in unrestricted motion.

Hands-on therapy, traction techniques and massage enables the therapist to set the myofascial system back to it’s equilibrium, so you feel freedom from pain and are able to enjoy unrestricted motion of our body.

My experience was beyond amazing! When I walked into Paul Turner’s office, he assessed I had a dislocated rib, a compressed left femur and compressed left ankle; as well as a collapsed left arch (due to a weak lateral line and anterior meridian line). After an hour of blissful facilitated stretching.  I walked out with a new musculoskeletal body – no compression, fully mobile ankle joints and a reset rib cage! On Sunday at the Scotiabank Half marathon I started the race strong and pain free. It was indeed a miracle!

My review – you gotta try it! Private one on one fascial stretch therapy can give you rapid results from pain and restriction, and supports longevity and anti-aging ability and can effectively reduce painful muscle spasms that can restrict your movement; especially if you are an athlete.

Thank you Paul!

For more information on Paul Turner,  Three Peaks Kinesiology and on going courses, visit: http://www.3pk.ca/index.html

PET + POSE 2012 YOGA CALENDAR PHOTO CONTEST

Calling on all yogis!  Last month I posted a “Yoga Teaser” on a national event, linking up yoga communities for a global cause. Well, the details are in!

The Ladybird Animal Sanctuary (LAS), an animal rescue group made up of three Canadian singer/writers (Melissa McClelland, Janine Stoll and Lisa Winn) are on a mission, to bring much needed awareness and support to our furry friends.

The LAS sole purpose is to help as many dogs, cats and other domesticated animals in need, and in celebration of the joy of yoga and the beautiful relationship we share with our pets, the LAS is looking YOU to submit a Pet + Pose Photo for their 2012 calendar.

Here is the challenge:

Take your best pic of YOU and YOUR Pet (or your neighbors) – we want to see a beloved pet in the photo with you. The more creative the better, they are looking for anything fun, playful, beautiful, poignant, peaceful… you name it. Anything that expresses your wonderful relationship to your yoga practice & your best furry pal.

The LAS will choose 12 winners from across Canada who will be featured in our 2012 calendar, which will be sold in yoga studios throughout our country. The Grand Prize winner will get the cover photo and all winners will receive a gift pack with yoga and pet related goodies. Alongside your photo will also be a short description of you, your photographer and your animal. The best part of this whole project is that all proceeds from the sales of the calendar will go to helping animals in need.

To enter, please send the following to [email protected]

  • 1-3 photos, ideally 8×12”, 300 dpi (jpeg or pdf)
  • A quick description of yourself, your pose, your pet + your photographer friend (max. 200 words).

SUBMISSION DEADLINE: AUGUST 31, 2011.

So Get Your Best Downdog, Updog, Cat Pose or Pigeon Asana On!

Check out thier facebook page for more details and connect with the Song Birds behind this great cause!

Ladybird Animal Sanctuary Pet + POse Yoga Photo Challenge: https://www.facebook.com/event.php?eid=218722811484946&ref=ts!

Namaste & Good Luck!

Vancouver Yoga Riot 2011!

In the aftermath of the unimaginable events last week, and the showcase of love for our city and our community the following day, make sure you check out the latest event; Vancouver Yoga Riot 2011!

“Join together as a community to heal and rekindle the beautiful energy of our city using the powerful practice of yoga.”
With a variety of teachers expected, make sure you check out the Vancouver Yoga Riot 2011 details are as follows;

Peace is not the absence of conflict, but the presence of creative alternatives for responding to conflict — alternatives to passive or aggressive responses, alternatives to violence.
~
Dorothy Thompson

RUN’YIN TO YOGA: A GREAT WAY TO TAPER

In celebration of Vancouver’s upcoming running events; proper running mechanics and prevention of injury are key elements to any runner’s success. Last week we identified fascial elasticity in Yin Yoga, and the benefits aligned with the Spiral Line Meridian (one of many fascial anatomy trains).

Today we look at how Yin Yoga can be a great addition to your taper for an upcoming race. Common lower limb mechanical injuries associated with distance running (to name a few) are  ITB syndrome, knee pain, shin splints and plantar fascitis, which can usually be attributed to  a breakdown in the structural framework of a fascial meridian, most injuries are not muscular in origin.

The Spiral Line myofascial meridian is somewhat more complicated than the other fascial trains, as it forms distinct spirals of deep myofascial connections looping around the legs and torso.  This is a complex fascial meridian and has functional implications.

Focusing specifically on the lower limb mechanics and to jog your Yoga brain from last week; the spiral loop starts at the anterior hip (ASIS), which then follows the TFL muscle and ITB, connecting to the tibialis anterior (shin)  just below the lateral knee to its insertion on the base of the 1st metatarsal. Then continues up the peroneus longus (outer lower leg), to the insertion of the biceps femoris (lateral hamstring) that attaches on the head of the fibula.  It then follows the biceps femoris to its origin on the ischial tuberosity (sitting bone). 

Repetitive load bearing movements; like running can breakdown our fascia and interconnected neuro web, thus placing stress on the entire meridian line; associated joints and muscles. This can cause minor, sometimes major imbalances, that can go undetected until acute pain or discomfort manifests (ie. muscle pain, strain or tears). 

 The result?  A reduction in performance, agility, speed, endurance and power execution, to name a few.

The best way to prevent injuries from even occurring is to invest in fascial stretching and therapeutic movements used in the Yin Yoga style.  Leading up to any race or event your 1-2 week taper period should include at least 2 Yin classes to reinforce fascial elasticity and improve mobility and flexibility within the joints.

 If you are gearing up for the Scotiabank half marathon & 5km next weekend,  try out this sequence for taper bliss:

  1. Start with 3-4 mins of soft tissue work: foam rolling the mid back, glutes, ITB, quads and hamstrings.
  2. Always begin with T-spine mobility (improve upper running mechanics)
  3. Kneeling Lunge (hip flexor/psoas stretch)
  4. Dancers Hamstring Stretch  (toes pointed to stretch shin)
  5. Pigeon Pose (to stretch glutes and SI joint.  Add in thread the needle for rotational mobility).

 RUN. YIN. REPEAT.

Sources: To learn more about fascial elasticity visit YogaFORM at http://yogaform.wordpress.com/

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