Listen: Yoga Crush Podcast

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Suzanne Moscovitch at Yoga Crush is creating a wonderful set of resources for yoga teachers. I spoke to her for her podcast. Listen here:

Attract More Clients with Crushworthy Content

Suzanne asks such wonderful questions—teachers at all stages, both interested in working with athletes and interested in chasing their own passions—will benefit from listening to the podcast (not just this episode!). We delve pretty deeply into time management techniques, and I advocate taking scheduled downtime so that you can work more efficiently. I admit my own yoga crush on Tatum Fjerstad. The last few minutes are especially full of information, and when you listen, you’ll find a code to save you 15 percent off the offerings at Sage Yoga Teacher Training. Enjoy!

Scheduled: Another Mother Runner Retreat, Spokane

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One of my favorite trips in 2015—a year when I traveled a lot—was to the first-ever Another Mother Runner Retreat, organized by Sarah Bowen Shea, Dimity McDowell, and their incredible crew in Little Rock, Arkansas. For evidence of how fun it was, enjoy the video below.

Now that you’re excited: come to Spokane! We will have an incredible weekend September 22–25, full of running, fabulous company, delicious food, and lots of laughs. I’ll be teaching mellow yoga and helping you get psyched up to race wisely. The AMR crew describe the fun far better than I can—read more and register.

Scheduled: Outessa Women’s Summit

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Women: let’s enjoy the outdoors together as we overlook Lake Tahoe in August! I’ll be teaching yoga at the inaugural REI Outessa Summit, a three-day event chock full of incredible views, company, and instruction. Each day I’ll lead a morning wake-up class, a midday workshop (Core Strength for Real People, Building Better Balance, Yoga for Athletic Recovery), and a late-afternoon wind-down. Plus, my friends at prAna will have a treat for you!

Come for the three-day weekend, August 19–21, or just for a day. I’ll save you a s’more.

Read all about it and register.

New! Core Strength for Real People: Tall Mountain

The first of the month means a new video is live at Core Strength for Real People! This one is fun. The tall mountain sequence challenges your balance, engages your core, and boosts your sense of humor.

With practice, you’ll get more graceful. And you’ll improve your sense of where your body is in space, which is critical for both athletes and everyone.

Enjoy the preview above, and buy or rent the entire video at the Core Strength for Real People page. Better yet, subscribe, and for less than the price of one Pilates or yoga class, you’ll get access to the entire library, and a new video to challenge you each month.

Core Strength for Real People: It’s Not Easy!

I’ve been having such fun with the Core Strength for Real People brand! I’ve changed the title of my Wednesday noon class at Durham Yoga from Pilates to Core Strength for Real People, indicating the hybrid of yoga asana, Pilates exercises, and balance play we enjoy in class. And I’ve been loving every aspect of the Core Strength for Real People video series, which I’ve planned, recorded, and edited all by myself.

If you want to get stronger, you have to challenge yourself. There’s no change without stress. So while the sequences I teach are quite friendly to beginners, they are also tough work. When I record the sequences, I’m not only trying my best to demonstrate, but also talking throughout—and trying to smile. It’s a lot! This supercut is a look at what happens right after the closing namaste during the video recording sessions.

 

Again—no challenge, no change! Challenge yourself by following along (with the sequences proper, not the video above!). You can rent, download, or subscribe—visit corestrength.sagerountree.com to get started.

New! Core Strength for Real People: Side Kicks & Bicycles

The first of the month means a new video is live at Core Strength for Real People! This one, a great complement to the several videos already available in the series, targets the glutes—the bane of many runners’ and cyclists’ existence. When these big, strong muscles aren’t working properly, you lose efficiency and invite problems in the hips and knees.

We work the glutes in side-lying kicks and bicycle movements. You’ll gain a lot by following this ten-minute sequence once or twice a week. Enjoy the preview above, and buy or rent the entire video at the Core Strength for Real People page. Better yet, subscribe, and for less than the price of one Pilates or yoga class, you’ll get access to the entire library, and a new video to challenge you each month.

How to Use the Core Strength for Real People Video Series

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Thanks to everyone for using and recommending my new Core Strength for Real People video series! I’ve been so grateful for the positive feedback. One of my running buddies asked, “How should I use the videos? I’m so type A, I wanted to do them all!”

Don’t! You’re a real person! Less is more!

These are designed for you to follow along several times a week. The core routines can be standalone practices, or you can add them on to a cardio or weights workout. Here are some ideas for ways to use them:

Choose a Favorite and Perfect It

Choose a video—you can rent, buy, or subscribe—and make a point of doing it three or four times a week on nonconsecutive days. By the end of the second week, you should see good progress, since your brain and nervous system will understand the cues and actions required. By the end of the second month, your muscles will be stronger, too!

Try Them All

Or try one of the sequences, then two days later, another. The longer practices are well balanced, but switching them up will vary the challenge on your core muscles, and keep you very interested. More longer practices are in the can, and I’ll post one a month. (Sign up for my newsletter or subscribe to the series to be the first to know! When you subscribe, you’ll automatically get access to all new content.)

Mix and Match

Combine a longer practice with a short one to create a new challenge. Or try two longer ones back to back once a week. Use the videos as they suit you best, and rest when you need to. You’re a real person!

Get started today.

Introducing Core Strength for Real People

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I’m really bursting with excitement about this one: introducing my new video series, Core Strength for Real People! This will be an ongoing series with new content appearing regularly. To get you started, there are four doable routines and three mini-practices waiting for you. Each is ready to meet you where you are—all you need is a soft surface, a real person’s body, and a sense of humor.

The videos play not only on your computer, tablet, or phone, but also on Apple TV, Roku, and Chromecast. You can choose a 48-hour rental ($1.99) if you want low commitment. If you adore a certain video and want to take it with you offline, you can buy any one for only $3.99. And if you want access to everything, including the upcoming videos, you can subscribe for $9.99 a month. That’s less than the price of a single yoga or Pilates class at Carrboro or Durham Yoga Companies—though I hope you’ll still come see me there.

When you sign up for a subscription from this page between now and May 31, you’ll get the first month for only $5! Click here to get started.

Reblog: Hunchback, Begone! Relief for Your Upper Back, Part 1

Here’s a piece I wrote for Yoga for Aging Athletes in reply to the Buzzfeed hunchback incident.


Let’s talk about the hunch! It’s been on my mind both over time—I have a prominently rounded, or kyphotic upper back, and have since childhood (one doctor called it “front to back scoliosis,” not what you want to hear as a teenaged girl)—and recently, as a picture of me in a yoga pose with the label HUNCHBACK caught my attention over the weekend. (Don’t worry: it was followed by a picture of me in an extension pose labeled BEGONE!; you can read the full story, and get a yoga philosophy takeaway, on my blog.)

Problem

While a round in your upper back is a normal position of your spine, it can grow more pronounced with age. This hunch is compounded by time spent with your hands on a keyboard, bike handlebars, or tennis racquet. If it’s left to progress, it can create stress in the upper back and neck and, even worse, affect your breathing.

Solution

In this and the next few posts, I’ll offer a three-part approach to warding off the hunch. Happily, the first step is to stretch your chest, and this is a relaxing thing to do.

In this video, I show how you can set up for a passive backbend using yoga props or materials you have around the house (a blanket and a book). Drape your spine against this support, close your eyes, and breathe—the first step toward unhunching is that easy! Enjoy it most days for about five minutes. It makes a nice prelude to bed, or a break in a busy day.

—Sage

Preview: Yoga for Athletes Five-Day Teachers’ Intensive

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Join me in Carrboro (central North Carolina) June 27–July 1, as we explore the philosophy, physiology, psychology, and pedagogy of yoga for athletes. This is my signature offering, helping movement teachers, coaches, personal trainers, physical therapists, and eager students learn how to bring better balance to an athletic body through yoga.

My favorite part of teaching this five-day intensive, which I also offer online and will lead at the Kripalu Center for Yoga in Health in western Massachusetts January 22–27, 2017, and at the 1440 Multiversity soon to open in Santa Cruz, California, June 18–23, 2017, is connecting with so many colleagues in one place. The group work and discussions we have benefit everyone—it’s like spending a week chatting with friends in the teachers’ lounge. The early bird discount runs through June 1. I hope to see you there!

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