Maximize Your Yoga; Translate it to the Bike

GET THE MOST OUT OF EACH YOGA MOBILITY MOVE
+ HOW THAT TRANSLATES TO GOOD FORM ON THE BIKE (or any sport)

Whether you are a time-starved cyclist trying to optimize performance, a dedicated yoga practitioner, or somewhere in between, the following tips are GREAT reminders how to improve EVERY yoga/mobility move.

1. LIFT THE CHEST + LENGTHEN THE SPINE.
Tune Yoga may 2012 studio shots
This is one of the things I repeat MOST often in my classes and coaching cyclists on the bike and on the yoga mat. On the yoga mat, when you invite space in the spine, draw the crown of the head to the ceiling and get as much length as you can, you will feel simultaneously strong, confident, light, buoyant and engaged. It is also promoting great health in the spine and other systems of the body. On the bike it translates to a more open chest to optimize oxygen uptake and efficiency in the central nervous system through proper postural alignment.

2. LENGTHENING THE TAILBONE + ENGAGING THE RIBCAGE.
Tune Yoga may 2012 studio shots
When standing, most of us stick our butt out and ribcage forward, increasing the arch/curve in the low back. This can exacerbate deep back ache and be caused by core weakness in the back and belly muscles. On the bike, it means a weak core that draws energy away (an “energy leak”) from the pedal power of the legs and contributes to naggy back pain that hinders performance and enjoyment. This is not something you are trying to do on purpose, so stop it…! Instead, while standing, draw the front ribs back toward the back ribs, pull the belly button in toward the spine, and lengthen the tailbone toward the heels. We don’t want to completely obliterate the lumbar/low back curve, but reduce it and effectively lengthen and strengthen the core – front, side and back. Rewiring the body in this way standing will then translate to proper postural form and function while in the saddle.

3. FIND YOUR ROOTS – HANDS, SITBONES, FEET.
wl zen
In yoga standing poses on the mat, press your feet into floor for grounding and stability. The feet are the forgotten body part – crammed in “leather coffins” all day – cycling shoes being some of the worst of all. Sooo, give them freedom, space and health by spreading them wide and planting them firmly when you are doing your yoga or just standing in other capacities. Similarly, in seated positions in yoga, feel your sitting bones equally root into the floor, or when sitting on chairs try to find that rooting in the pelvis. In yoga poses using the hands, spread the fingers w-i-d-e and root into the mat making for a stronger, even safer, practice. This helps open, release and even strengthen the hands that grip our bike handlebars so tightly.

4. HOLD THE YOGA POSE BUT NEVER THE BREATH.
Tune Yoga may 2012 studio shots
Inhale deeply > exhale completely > repeat. This is the core element of a yoga practice to focus the mind and calm / release the body. Learning to lengthen the breath and syncing the movements to the breath is the critical component to the yoga practice.  It translates to stronger cycling performance by giving the body MORE of what it needs when it needs it most – keeping it as non-responsive as possible even in tough efforts on the bike.

5. ENERGIZE + RELAX SIMULTANEOUSLY.
Tune Yoga may 2012 studio shots
Yoga postures require awakening and engagement of the area involved, so try to find a sense of ease and letting go even as you are engaging the focus muscle. Take the stretch to the point of resistance, then take a deep breath and back it off a bit. (This is particularly important for cyclists and athletes to let the muscle recover, renew and relax.) On the bike, we ideally find a “Zen-like” state in our efforts, even when pushing hard in a time trial, tough interval set or chasing down a break or rambunctious riding partner. Training ourselves to stay relaxed, focused and yet pushing and engaging is the key to taking your performance to the next level.

 

Women’s Cycling Clinics

BECOME A BETTER CYCLIST! NO MATTER WHAT YOUR CURRENT LEVEL. IMPROVE YOUR RIDING CONFIDENCE and GET FASTER/STRONGER.

Join me (Leslee Schenk Trzcinski), a former pro cyclist, US National cycling team member, and winner of two world championship medals, Coors International Classic stage wins, Colorado Athlete of the Year,  among many other distinctions. I am now a certified USA Cycling coach and yoga instructor and work closely with national coaches and riders as well as entry level riders to improve their performance.

world silver medalusac camp photoCoors Classic hill climb

Women, ranged from new riders to experienced, are grouped according to comfort and skill level and participate in interactive sessions appropriate to your needs.

CLINIC SCOOP
- Two sessions (best results from attending both sessions)
- Saturday, August 23 and Sunday, August 24
- Noon to 4pm each day.
- Event *CHECK IN 11:30am*
- Canandaigua, NY location
- $60 per session or $100 to attend both days (pre-register and pre-pay required)
- You will complete an intake form and sign a standard waiver/release
- Helmet, eyewear, bike in good working order, clip-in shoes recommended by not req’d
- Space is limited and clinic will fill, so reserve your spot
- Pre-registration with pre-payment required
- Register here - payment via PayPal, CC or check (payment instructions bottom of page)
- Contact me with questions

OSMO product samples and water bottles will be distributed
OSMO

TOPIC AREA AND DRILL OVERVIEW

- Saturday Focus Areas
approx 15-25 total miles of riding – this is not a training camp, but rather a skill camp
- Posture and form on the bike
bike man - good form in stick figure
- Cadence (and smooth pedal stroke drills)
- Shifting (this is important for ALL levels)
- Cornering (it is not intuitive)
- Climbing session 1 (form, ease, in + out of saddle position)
- Descending session 1 (the how and why)
(depending on the groups, part of this day may be dedicated to learning how to clip in and out of clipless pedals if we have some riders needing to make that upgrade – we can help!)

- Sunday Focus Areas 
approx 15-25 total miles of riding – this is not a training camp, but rather a skill camp
- Practice riding in a group
- Paceline (TBD depending on the group skill level)
- How to ride faster – interval examples and experimentation
- Climbing session 2 (how to tackle hills more effectively; hill repeats for training)
- Stretches for cyclists (a few key ones to keep you injury free; done at the bike)
- Nutrition (for training and events)

devo camp LT 2cyclofemme pre-ride stretchcyclists - supa pada

RIDE LEADER(S) / RIDE GROUPING
Leslee as the main ride leader. If we break into groups, I will still oversee both groups with experienced assistance as needed for solid individual attention. No one is left behind. SAG support available for both days.

Depending on those registered, we may break into 2 groups:
(1) Beginner to Intermediate – ideally you have ridden approx 15-20 miles (even if a challenging ride). Riders should be able to ride in traffic (although often they are seeking to improve their confidence in doing so).  Riders should also have ridden at least once with a group, although this is also often an area they wish to improve on. We will focus on improving skills, confidence and make fitness recommendations for riders in a supportive environment where you can safely learn to handle your bike better and understand how to continue to build on this after the clinic.
pre ride with WCR 2WCR great viewsharon sitting up side view
(2) Intermediate to Experienced -  Riders should be able to ride in a group of cyclists on a road with traffic. We will take intermediate riders to the next stage or push more advanced riders.  The philosophy is the same as with all the women’s clinics: a supportive environment, improving skills and make fitness and riding enhancement recommendations, etc. designed to push you to the next level – whatever that is for you.

CONTINGENCY
Outdoor riding is weather contingent. If one day looks better than the other just prior to event, itinerary will change slightly to accommodate indoor activities such as stretching, nutrition, training approaches, as well as indoor riding (interval recommendations and form/posture analysis and overview) with your bike on a trainer (bring your own or loaner available).

TESTIMONIALS FROM PAST CLINICS and COACHING
Thank you for accommodating a range of skill levels. As a beginner, I was intimidated at first and was afraid that I would hold back the pack or be out of my comfort zone, but forming groups allowed me to get so much out of the time. I felt so much more comfortable on my bike after the clinic! I thought it was great to have the indoor/outdoor sessions because the clinic really covered so much about riding. 

I really became more comfortable and confident on my bike after the clinic. Before the clinic I was very uncomfortable and felt unsteady on my bike and by the end I was riding with no hands! I learned how to use my body on the bike to control it, instead of it controlling me or forcing movements. 

Thanks for explaining things in plain terms and being patient with me as I gained confidence on the bike.

The road time was great – one leg drills, cornering, paceline work – all really useful skills that I can integrate into my cycling on an ongoing basis.

I just did some sprints on the bike, this being the day after your yoga for cyclists workshop. I have increased another, or maybe even two, gears due to my improved posture and breathing. I think that you have extended my cycling career by at least ten years. With years of experience biking, and years of yoga, my eyes were opened.

PAYMENT OPTIONS
1. PAYPAL - secure, fast, easy. Go to PayPal.com and then go to “Transfer” in the navigation. Then under Transfer, select “Send someone money” and follow the instructions. The email you will send to is:info@tuneyoga.com  You and I will both get a confirmation from PayPal of the transaction

2. CREDIT CARD – Visa, MC, Amex, Discover. You can call me (585-362-6715) or send the following four things over three separate emails – your credit card number, the exp date, the 3 digit code on back and your zip code.

3. CHECK – payable to TUNE yoga + coaching.
4923 Butler Road
Canandaigua, NY 14424

 

SUP YOGA

SUMMER’S HERE. SO IS STAND-UP PADDLE (SUP) YOGA!
Below are details and tips to join us (or do your own) SUP yoga this summer.

**JOIN US SUMMER 2015!!! STAY TUNED FOR DETAILS.**

gorgeous sup night peg and lynne 3gorgeous sup night peg and lynne

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This is only for those who are comfortable in the water.
However, you *CAN* be a beginner yogi and a newbie SUP’er!
REALLY – all levels welcome!
The water is calm, warm and only 3′ deep.

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WHAT IS SUP YOGA on CDGA LAKE?

Stand up paddleboard (SUP) yoga brings fun and freedom to the usually earth-bound yoga practice, gaining popularity across the country and welcoming all levels of practitioner even those new to yoga and SUP boards. Boards are anchored or tethered to stay in place as gentle breezes shift the orientation to take in the view. The soothing rocking of the board on softly undulating water combines with sun, fresh air and those expansive views to make this an unforgettable and sought after experience.

THIS SHORT VIDEO of one of my classes GIVES YOU AN IDEA!

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CLASS TIMES 

TUESDAY, 8:15am: 30/30 – SUP then STRETCH with ZACH SARKIS
An hour class untethered out into the gorgeous lake with the awesome Zach. 30 mins of SUP’ing with core strengthening, SUP technique development and taking in the view, with 30 mins of stretching, yoga and breathwork woven throughout.

TUESDAY, 6PM: *SPECIAL CLASS* – MINDFULNESS and MEDITATION on the WATER
With guest teacher Banny Tyskiewicz.
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THURSDAY, 6:00pm: SUP YOGA
Tethered at the clear, shallow, warm north end of the lake, we move, we breathe, we keep the senses wide open and we have a blast. ALL levels welcome inc beginners.

FRIDAY, 8:15am – *SPECIAL CLASSES*: AUGUST 8 and AUGUST 21. With guest teacher LIZA SAVAGE-KATZ. Liza brings her effusive personality and infectious smile, her depth of yoga teacher and her love of the water together for an amazing experience.

SATURDAY, 8:15am: SUP YOGA
Tethered at the clear, shallow, warm north end of the lake, we move, we breathe, we keep the senses wide open and we have a blast. ALL levels welcome inc beginners.

SUNDAY morning, 8:15am: SUP YOGA
Tethered at the clear, shallow, warm north end of the lake, we move, we breathe, we keep the senses wide open and we have a blast. ALL levels welcome inc beginners.

MORE CLASSES – special Friday happy hour, group and private sessions, parties, private instruction – I can accommodate your schedule and special needs. Contact me

- PLEASE: arrive about 10 mins before class start.
- Latecomers may not be able to join class.
- After class, shop at CDGA Sailboard, eat serious nom noms at: Simply Crepes, the Inn on the Lake, the Sand Bar, Macri’s Deli, The Gateway Grille, the Muar House – all just a stone’s throw from our SUP location.

MEETING LOCATION
Canandaigua Sailboard - at the North end of Canandaigua lake.
 

SPECIAL TUNE YOGA SUP BOARD DEAL
Through Canandaigua Sailboard, if purchase a SUP board, indicate you are with TUNE yoga – you will enjoy a 10% discount on a board purchase as a courtesy, then ANOTHER 10% off that same purchase for being with TUNE yoga.  

PARKING
There is a large grassy field just across the street from CDGA SAILBOARDING. OR you can utilize Old Wegman’s Plaza parking lot, just a short walk away (CN Bank, Macri’s Deli, etc.) or park along Lakeshore Drive is you can find a legal spot.

MEETING TIME
A few minutes before stated class start time (above). We meet on the grass, just around corner from Cdga Sailboard, at the west edge of Kershaw Park. Be prompt – we’ll start class out in the water about :10 to :15 mins into the stated class time and go for a minimum of :45 minutes.

FEES + REGISTRATION [NOTE THIS IS PRE-REG / PRE-PAY]

  • CLASS FEE IS $30 payable to TUNE Yoga (not Cdga Sailboard)
    TUNE yoga class fee is $15; Cdga Sailboard rental fee is $15
  • HAVE YOUR OWN BOARD? GREAT! Your fee is $15 with your own board. You do still need to pre-register to reserve a board as classes fill.
  • Pre-pay for class is REQUIRED whether you have your own board or doing a rental. Class space and rentals are limited – so first come, first serve.
  • Pre-payment of the $15 (with your board) or $30 (class + rental) required – cash, check, credit card, PayPal (instructions below)
  • Reserve a spot with Leslee by calling or texting (585-362-6715), emailing (info@tuneyoga.com) or fb messaging (https://www.facebook.com/leslee.trzcinski)
  • No refunds. (If you pre-pay and you don’t climb on-board (maybe it is the weather, or you are sick, or your mother-in-law came to town unannounced…whatever…) you’ll have a credit for a subsequent class)
  • TUNE punchcards do not apply for SUP yoga unless special arrangements have been made.
  • If you purchased the QUAD PACK, you still need to pre-reserve a spot in your desired class day/time.

WEATHER DELAYS/CANCELLATIONS
If we can’t get on the water due to weather, you will have a credit for another class. The “GO/NO GO” decision for class will be two hours prior to start time. Check with Leslee via text or Facebook post as to the status if you are unsure.

REQUIRED GEAR

  • Towel (you *may* fall in and if you do, it feels amazing! We all have! No worries – you left your ego on shore…)
  • Leash on the paddleboard is worn at all times when stand up paddle boarding. During the yoga portion of the class the leash can be removed.
  • Wear your YMXbyYellowman top (remember it has sunscreen in it and can hold items in the back pocket) OR a swim suit, workout shorts, shorts, t-shirt, capris, yoga clothes, etc. — in general, garments are your choice, really.
  • Baseball caps work if really sunny.
  • Sunglasses (with strap ideally) optional (there are MANY pairs of sunglasses at the bottom of the lake, fyi.)
  • Sunscreen
  • A big, fat, toothy smile, ‘cuz life is good and we are grateful for that.

PAYMENT OPTIONS:

  • CREDIT CARD INSTRUCTIONS
    You can pay with Visa, MasterCard, AMEX or Discover,by calling Leslee – 585-362-6715 and providing CC#, exp date, 3 digit security code (on back right side) and zip code.
  • PAYPAL INSTRUCTIONS
    Secure, fast, easy. Go to PayPal.com and then go to “Transfer” in the navigation. Then under Transfer, select “Send someone money” and follow the instructions. The email you will send to is leslee@tuneyoga.com.  You and I will both get a confirmation from PayPal of the transaction. **PLEASE LET ME KNOW IN THE NOTES SECTION OF THE TRANSACTION WHAT CLASS [DATE + TIME] YOU ARE PAYING FOR.** Tx.

GENERAL SUP TIPS

  • Go with the flow (really!). The water is different all the time – hour to hour and even minute to minute. Not only is the breeze/wind a factor but there is a slight current in the water where we SUP.
  • The experience is different than yoga on terra firma. Many say it is more of a mind calming experience and while the physical benefits of the practice are derived, the feeling after is a deep sense of calm and stress reduction from focusing on something very different with the balancing, the surroundings and the overall experience.
  • Even if you have NEVER done SUP, you will be fine! The class is mellow, with nothing crazy in terms of poses. If a more advanced pose is offered as an option, you have a choice to do something else (options provided)!
  • Falling:  LET IT GO! Really!  Falling in feels good to the body (the water is like bath water!) and since you left your ego on shore (!) you won’t care. DO NOT try to stop yourself from falling – go with it is the best way to keep it safe. You’ll take a breath, hop back on the board and carry on.
  • Read a short, good perspective here. 
  • Watch this short video of one of my classes.

108 Sun Salutations

WINTER SOLTICE CELEBRATION

108  SUN SALUTATIONS

Join us for a wonderful, community based practice – energizing for body, spirit and soul. Donation based with proceeds benefiting the CCIA Food Pantry – Canandaigua.

Saturday, November 21, 2013
10am – 11:30am
177 South Main Street, Canandaigua – above Finger Lakes Gallery  & Frame
(park and enter back of building – Jazzercise studio)

Bring your own mat, or borrow one of ours.

You can take the 108 at your pace, rest as needed. It is a special time and you will be so grateful you participated.

 

Cape Cod Workshops

CAPE COD WORKSHOP SERIES – COLUMBUS DAY
Quiet Mind Studio, Wellfleet, Mass

2 WORKSHOPS – to combine or just do one – TO LOOK AT YOGA, STRENGTH and PERFORMANCE OPTIMIZATION FROM A UNIQUE PERSPECTIVE
BOTH ON SATURDAY, OCTOBER 12

1. SPORTS POSTURE - Form, Function, Power, Longevity
10:30am – 12:30pm
Rehydration with Zico® Coconut Water – provided for the session

    
With traditional and non-traditional yoga postures as well as a basic overview of anatomy, we’ll explore:

  • The core – front, side, back – and explore how to reduce “energy leaks” to maximize muscular efficiency
  • The pelvis to core connection and its role as the supporting foundation
  • Explore specific MUSCLES then move to synergistic MOVEMENTS
  • The importance of hamstring + hip flexibility

2. STALKING THE WILD PSOAS
HOW THE HIP FLEXOR IMPACTS SPORT + LIFE
1:00pm – 3:00pm
Rehydration with Zico® Coconut Water – provided for the session


With yoga postures and a basic overview of the hip and leg anatomy, we’ll:

  • Learn what problems arise from a tight psoas – and  how to avoid them
  • See how the diaphragm and the psoas are connected, and why that’s important
  • Explore passive and active ways/positions to make the psoas supple and happy
  • Gain access to the psoas via the quadriceps
  • Study the relationship between the psoas and the piriformis

$75 for both (a $15 savings) or $45 for each Large color handout provided.
Pre-registration required through Zack Dixon –  info@quietmindstudio.com or
508-349-2429
95 Commercial St, Wellfleet, MA
  

Sage Masters Athlete Workshop

SageRiders Masters Workshop Series #1

SEPTEMBER 12-15, 2013 Canandaigua, New York

Enjoy a change of pace to be refreshed, equipped and inspired.

Experience:  Be refreshed with fellow masters athletes with supported daily rides led by world class cyclists.

Knowledge:  Be equipped from interactive lectures dealing with information specifically for the masters athlete not found on the bookshelves today with topics such as;  nutrition, thermoregulation, hydration, training, recovery, bike fit and body health. And, a first-ever module will be focus on the menopausal female athlete.

Wisdom: Be inspired from the ‘SageNetwork’ of other Masters athletes and look inside their “wisdom toolbox.”

  • Thursday Evening  – Welcome with Canadian Olympic Cyclist Marilyn Trout, US National Team Cyclist, Leslee Schenk Trzcinski (TUNE yoga) and other guests
  • Friday Morning   -  Session #1 Changing Gears: Training +  Recovery of the Masters athlete (PRESENTED BY MARY EGGARS, IRONMAN TRIATHLETE AND AREA CELEBRITY)  /  Ride, run  #1
  • Friday Afternoon – Free time/Local activity
  • Friday Evening   - Dinner & Session #2 – Changing Gears with inspirational local athlete KEVIN ROYSTON (HIT & RUN VICTIM, AMPUTEE AND PHENOMENALLY DRIVEN ATHLETE)
  • Saturday Morning  -  Session #3 – Nutrition & Recovery – including Fueling with Carbohydrate Sensitivity (PRESENTED BY AREA SPORTS NUTRITIONIST and PANEL)      /  Ride or run #2
  • Saturday Afternoon – Free time / Local activity
  • Saturday Evening – Dinner & Session #4 -  Changing Gears:  Riding the Heat Wave – Menopausal Module – (Men welcome too) – women in 40s can prepare, women in 50s and beyond can hear interesting data and tips for navigating the changes. Hear first hand accounts and ways women are dealing with it through nutrition, diet and lifestyle changes and awareness
  • Sunday Morning – Session #5 – Changing Gears with the experts: Panel with Q & A/Optional Ride or Run #3

Who:  All Master athletes (cyclists, runners, triathletes, ANY SPORT) who want a change, need a change or need to change.

Cost:  $399 Early Bird (by August 1) $475 (After 8/1) - includes Thursday reception, Friday & Saturday dinners, Fully Supported Rides, Five Workshop Sessions, SageRiders Jersey Special Workshop Discount, Product giveaways, and more

Accommodation Recommendation: Miami Motel* wwwmotelmiami.com breakfast included – $69/night queen and $79/night Double Queen rooms with kitchenette (* highly recommended)

For more information:                                                                                                                                 SageRider Workshop Series Coordinator Marilyn Trout 719.634.6221 Marilyn@TheSageProject.org  Canandaigua Workshop Coordinator Leslee Schenk Trzcinski 585.362.6715 info@tuneyoga.com

To provide a community of Masters athletes for encouragement and service to one another through shared experience, knowledge and wisdom as we change.

Changing gears is simple.  Choosing the best one takes wisdom.

loosen those hips and hams

For athletes or those active this summer, it is important to keep two key areas of the body opened, flexible and balanced:
a. the hamstrings
b. the hip flexors – mainly the psoas
For anyone, but especially cyclists and runners, both are primary causes for low back crankiness as well as reduced efficiency, power and speed in pedal stroke or running gait.
a.   b.  

Below are some ‘must do’ yoga movements to target these critical areas. The PRE-RIDE/RUN sequences are designed to be done even with your cleats or running shoes on. Regularity is KEY. Try to do these consistently for *great* results.

[1] PRE-RIDE/RUN SEQUENCE
Muscle research proves it is important and better to do DYNAMIC stretching pre-training to move the muscles and build some heat and blood flow. Do this sequence – targeting the psoas and hips –  up to three times each side prior to your ride or run. And, make sure you follow the breath instructions for optimal results to prep the body and even focus the mind.
[featuring YMX by Yellowman long sleeve peony jersey]


BREATHING DEEPLY,
stand tall and confident in mountain pose, INHALE…


EXHALE, lift L leg up, hands stay at side…


INHALE
, step L foot back and raise arms overhead, L leg straight and strong, R knee directly over R ankle…


EXHALE, pivot from hips to arrow pose, keep back flat, straight arms stay in line with ears, R knee stays over R ankle…


INHALE
, draw hands together at heart center, plugging thumbs gently into sternum, watch that R knee – keep it over the R ankle…


EXHALE
, twist to R, L elbow ‘catches’ R knee, L leg strong, and remember – R knee over R ankle, gaze upward…


INHALE, un-twist, weight comes fully into R foot keeping R knee slightly bent, lift L leg and balance, arms straight, gaze down to ground…


EXHALE, drop L foot right next to R, pause in chair pose, tailbone drawn down, arms reaching high…


INHALE, press into feet to stand, arms at side for mountain pose. Switch sides.


[2] PRE, DURING, POST RIDE/RUN SEQUENCE
A great release for low back, glute, outer hip and IT band. You can do this in shoes and even holding the top tube of your bike mid-ride or standing road side during mid-run.


Standing tall, tailbone dropping, hands at hips, cross R ankle over bent L knee…[for ease in balancing - grab a wall, a chair, a tree, a car, your top tube, your training partner...etc.]


Reach hands forward keeping back flat, shoulders back and down…


Pivot from hips and reach forward, hands stay shoulder height, back flat…


Drop arms to legs (R hand inside R knee, L hand on R foot), keeping back flat. Switch sides.

[3] POST RIDE SEQUENCE

After riding/training, STATIC stretches where we hold poses for at least one minute, helping to lengthen tight hamstrings and overused hip flexors and spine for injury prevention, balance and recovery. Here are just three great ways to release the psoas, hip flexors and back.  More poses can be found here.

a. CROSS LEGGED BRIDGE

A light backbend that strengthens/releases back, legs and hips, massages spine, and opens chest.

  • Back flat on ground, knees bent. Elbows bent alongside ribs, fingers point to ceiling.
  • Bring R ankle onto L knee and flex R foot. Push L foot and elbows hard into mat to lift hips off floor.
  • Do not tuck chin, keep throat open.
  • Drop R knee toward floor but don’t let R hip drop – keep both hip points level.
  • Breathe deep and steady. Hold for 5 or more steady breaths; switch sides.

b.THREAD THE NEEDLE


Opens and releases outer hip and hamstrings while neutralizing the spine.

  • Back flat on ground, knees bent. Bring R ankle onto L knee and flex R foot. Lift bent L leg and bring R knee toward chest.
  • Put R hand on inside of R knee and L hand on R foot. Gently push R knee away from body.
  • As you exhale, continue to draw L knee closer to chest keeping low back on floor.
  • Relax shoulders and back. Hold for minimum of one minute; switch sides.

c. HAMSTRING HAVEN

Stretches all hamstrings while releasing accumulated tension in low back. 

  • Using a strap or belt, lie on back, legs extended. Place strap around ball of R foot.
  • Slowly lengthen R leg so strap slides through hand until leg is fully straightened. Elbows fully extend.
  • Relax upper neck and shoulders. Press ball of R foot into strap while pulling strap into ball of foot.
  • Keep back of L  thigh pressing into ground, L foot flexed.
  • Hold 1 to 2 minutes each side breathing deeply, steadily.
  • NOTE: KEEP BOTH KNEES BENT IF HAMSTRINGS EXTREMELY TIGHT AND WORK SLOWLY TOWARD STRAIGHTENING LEGS.

 

 

 

Canandaigua CycloFemme Ride 2014 – Join Us!

JOIN THE MOVEMENT!!
SUNDAY, MAY 11, 2014
cyclofemme image

Sunday May 11. 2014 [Mother's Day] join what will be over 250+ rides going on all over the world as part of the CYCLOFEMME movement - simply to get not just women – but EVERYONE – out on their bikes.  YAY – WE LOVE THAT!! Here is a great story on the origin of the ride – and its innovator here.

If you haven’t already, please register here just so we have a sense of head count.
The ride is FREE.
WCR great view

Here are the details of our Canandaigua ride below:

[A] 3 ROUTES TO CHOOSE FROM
1. 15(ish) miles - from downtown Cdga to Ononda Park, W Lake Rd
2. 22(ish) miles – from downtown Cdga to Bristol Lodge, Seneca Point Rd
3. 45(ish) miles – from downtown Cdga around Cdga Lake (west to east)

[B] ROUTE DETAILS
   1. Ononda Park – rolling from our start location (see below), we’ll turn onto Parish Street, then onto Cty Rd 16/W Lake Road for a leisure ride flat nearly all the way – except for one short hill - to Ononda Park – left side of road. If this is your chosen route, you can enter the park and find the snack table near the lake with water, oranges, CHOCOLATE (of course) and other stuff. Then you’ll turn around and roll back to our start location. (There is a hill going back.)

2. Bristol Lodge – rolling from our start location (see below)  we’ll turn onto Parish Street, then onto Cty Rd 16/W Lake Road for a leisure ride passing Ononda Park (stop of shorter ride – #1 above) and climb to Bristol Lodge.  You have a choice of climb – Miller hill (passing Miller nursery and staying on W Lake Road and then turning L at top onto Seneca Point Road and rolling to Bristol Lodge on right) *OR* turning left onto Coye Road and while flat for a bit, will have to shorter but still good climbs. At top of Coye Rd, you turn left and roll to Bristol Lodge on the right.) Stopping here for snacks – oranges, chocolate (of course!), water and other things. This group will turn around from here and head back home to our start location.

3. Around Canandaigua Lake – rolling from our start location (see below)  we’ll turn onto Parish Street, then onto Cty Rd 16/W Lake Road for a leisure ride passing Ononda Park (stop of shorter ride option #1 above) and climb to Bristol Lodge. You have a choice of climb – Miller hill (passing Miller nursery and staying on W Lake Road and then turning L at top onto Seneca Point Road and rolling to Bristol Lodge on right) *OR* turning left onto Coye Road and while flat for a bit, will have to shorter but still good climbs. At top of Coye Rd, you turn left and roll to Bristol Lodge on the right.) Stopping here for snacks – oranges, chocolate (of course), water and other things. From this stop (ride #2 option above turns back home from here), this group will continue down Seneca Point Road to Hicks Road for a gorgeous climb back to County Rd 21. Maps will be provided at ride start for the rest of this route that rolls down pass Monica’s Pies and across to the east side, through Middlesex and back north ultimately hugging the shores of Canandaigua lake and into downtown Canandaigua.

Of course the group will split on hills and there is no obligation to stay together.  This is a ride as you want event – leisurely, moderate, fast, slow, you choose. Just have fun and BE SAFE!!

ALL RIDES ARE WELCOME TO COME INSIDE FOR A DRINK/SNACK AFTER.

[C] TIME
8:30 meet-up; 9am roll-out.
(You need to sign in, sign a waiver pre-ride)
tandem

[D] START AND END LOCATION
699 South Main Street, Hardcore/Cdga CrossFit + TUNE yoga location. (Corner of 5&20 – Plaza with Cdga Nat Bank, Vineyards, Macri’s Deli, etc.) TONS of parking. Will leave from that parking lot. Come inside (enter under Curves sign) to use bathroom, sign in, etc.)

cyclofemme group shot

[E] RIDE REQUIREMENTS
- Helmet must be worn.
- Bike in good working order.
- Bike tube and CO2/pump in case of flat (no formal support/sag)
- Waiver signed SUNDAY morning (standard)
- Water bottle/rehydration (water + snacks (READ: CHOCOLATE!!!) provided at Ononda and Bristol)
- Safe riding. Road rules followed – no flipping off drivers; no running red lights; no riding two abreast; be safe / be smart. Recommend bright jersey color (YMX is good for that!), blinky lights and RoadID bracelet worn.

6. WEATHER?
We will ride unless it is rainy, sleety, etc – we’re hardcore, but not THAT hardcore. Use your judgement – text or call if you are wondering. (Contact info just below)

7. PRE-RIDE STRETCH – we’ll do this for just a few minutes at our bikes to stretch out the hamstrings and get some lung action going. 

8. QUESTIONS? Contact Leslee.

usac camp photo

 

 

get the most out of each move

Whether you are a time-starved athlete trying to optimize performance, a dedicated yoga practitioner, or somewhere in between, the following tips are GREAT reminders how to improve EVERY yoga/mobility move.

1. LIFT + LENGTHEN THE SPINE.
This is one of the things I repeat MOST often in my classes and coaching athletes. When you invite space in the spine, draw the crown of the head to the ceiling and get as much length as you can, you will feel simultaneously strong, confident, light, buoyant and engaged. It is also promoting great health in the spine and other systems of the body.

2. LENGTHENING THE TAILBONE + ENGAGING THE RIBCAGE.
Most of us stick our butt out and ribcage forward, increasing the arch/curve in the low back. This can exaccerbate deep back ache and be caused by core weakness in the back and belly muscles. This is not a backbend that you are trying to do on purpose, so stop it…! Instead, draw the front ribs back toward the back ribs, pull the belly button in toward the spine, and lengthen the tailbone toward the heels. We don’t want to completely obliterate the lumbar/low back curve, but reduce it and effectively lengthen and strengthen the core – front, side and back.

3. FIND YOUR ROOTS.
In standing poses, press your feet into floor for grounding and stability. The feet are the forgotten body part – crammed in “leather coffins” all day. Sooo, give them freedom, space and health by spreading them wide and planting them firmly.  In seated positions, feel your sitting bones equally root into the floor. In poses using the hands, spread the fingers w-i-d-e and root into the mat making for a stronger, even safer, practice.

4. HOLD THE POSE BUT NEVER THE BREATH.
Inhale deeply  > exhale completely > repeat. This is the core element of the practice to focus the mind and calm / release the body. It is critical to derive the benefits of the postures no matter your level, or your objectives. And, take that off the mat for better [everything].

5. ENERGIZE + RELAX SIMULTANEOUSLY.
While the postures require awakening and engagement of the area involved, try to find a sense of ease and letting go. Take the pose to the point of resistance, then take a deep breath and back it off a bit. (Sometimes more than other times depending on if you are recovering from a tough workout or simply want a more gentle move.) You are engaging, yet not struggling or pushing.

Your 10 Minute Mobility Practice

This is “commercial break yoga” – short, dedicated spurts of movement and breathing…! No excuses. Breathe mindfully. Focus on each movement. Do in this order. Listen to your body – stretch to resistance but never pain. Smile. Repeat.

#1: COW / CAT (or spinal waves)

Promotes fluidity in the spine. Sync movement with breath cycles.
1. Hands stacked under shoulders with fingers spread wide. Knees directly under hips.
2. With slow inhale, drive chest toward “window” of your arms and lift tailbone to ceiling.
3. With slow exhale, move to lift the spine upward, pushing the floor away. Relax back of neck and tuck tailbone.
4. Move with your breath – always inhaling into cow and exhaling into the cat.
5. Take your time, making observations about hips, shoulders, side body, neck and of course, spine.

#2: DOWN DOG (try modification with knees bent)
 

Strengthens shoulders, arms, and wrists. Lengthens tight hamstrings.
1. From cat / cow (knees directly below hips; hands a few inches in front of shoulders), press down evenly through the four corners of both hands, spread fingers evenly.
2. Tuck toes, on an exhale, lift knees away from ground, keeping them slightly bent (or very bent – see pic above and #7 below.)
3. Gently lift sit bones toward ceiling.
4. Slowly lengthen legs, moving into your hips.
5. Move your awareness to your shoulders – firm shoulder blades and broaden them away from each other.
6. Notice which side or part of body feels tighter and breathe into that side.
7. MODIFICATION: Keep knees bent to release low back and if you have particularly tight hamstrings.
8. Hold for at least 10 breaths and work up to holding for 2 minutes.

#3: LATERAL HIP REACH

Gets at hard to stretch “TFL” at front of hip and top of IT band as well as quad. Opens side body; promotes bigger breaths.

1. Kneel and put on left foot back behind you and right foot flat on floor in lunge position.
2. Keep left hip directly over left knee (90 degree angle).
3. CRITICAL — tuck the tailbone / pelvis under (like a scolded dog) – this action will help you feel a stronger stretch to the top of the thigh.
4. Put right hand on right hip or thigh, and reach left arm overhead – away from the leg that is being stretched.
5. Hold 3 breaths; release and switch sides.

#5: THREAD THE NEEDLE

Superb outer hip opener.
1. Lay onto back, with knees bent and thighs parallel and hip-distance apart.
2. Cross left ankle over right thigh, making sure that anklebone clears thigh. Actively flex front foot by pulling toes back (this is so the center of foot will line up with your kneecap rather than curving into a sickle shape, which can stress the ligaments of the ankle and knee.)
3. Maintaining this alignment, pull right knee in toward chest, thread left arm through the triangle between legs and interlace fingers around the back of right leg or right shin (not back of knee). If you can hold in front of your shin without lifting your shoulders off the floor or rounding the upper back, do so; otherwise, keep hands clasped around hamstring or use a strap.(Goal is to avoid creating tension in the neck and shoulders as you open the hips, so choose a position that keeps your upper body relaxed.)
4.  As you draw right leg in (making sure to aim it toward right shoulder and not the center of chest), simultaneously press your left knee away from you.
5. Hold for 10 breaths or longer; switch sides.

#6: BRIDGE

A beginning backbend that strengthens legs and hips, massages the spine, and opens the heart. Counterbalances compressed chest.
1. Lie on back with knees bent, feet flat, parallel to each other and hip distance apart, 10 to 12 inches from pelvis. Ankles directly under knees.
2. Rest hands near hips with palms up, helping to open front of shoulders and collarbones.
3. Rock gently to roll and slip shoulder blades under, tucking toward hips, creating space between ears and shoulders.
4. Push up through feet to bring hips off floor.
5. Clasp hands underneath helping to ground shoulders and roll open chest. Clasped hands continue to push toward ankles while engaging legs; continue to open chest in backbend.
6. Do NOT tuck chin, but rather keep throat open and bring front ribs toward face.
7. Hold for five breaths. Release to floor and rest. Repeat 2 times.

#7: STRAIGHT LEG RECLINED TWIST

Break the lateral plane of everything we do. Regain some range of motion in the spine and “detox” or “squeeze + soak” the organs. Also a nice outer hip release.

1. Lie flat on back. Arms out to side.
2. Bring left leg straight out to left side. Stack right leg on top of left leg, keeping both straight.
3. Play with how ‘high’ you bring the feet toward the left hand. (The higher the legs go, the higher the twist goes up your spine. Adjust as is comfortable for you and where you feel you need a deeper stretch. Proceed with caution and LISTEN to your body – it will be different on any given day.)
4. Look over to right hand. Try to keep right shoulder grounded into floor/mat.
5. Relax and release into the twist – let go for up to five breaths. Switch sides.

There you have it! Keep it up – regularity is key. Make time – you’ll be glad you did.