Sage Rountree's Blog, page 34
November 8, 2018
Get Your Copy! Stronger with Yoga: Hamstring Injury Rehab
[image error]One of the most common yoga injuries is a tear to the high hamstring tendon. It feels like a pain in your bottom, just under your sitting bone. Ironically, this injury often feels like something that “better” hamstring stretching will dissolve away. Nothing could be further from the truth! It’s often a consequence of overstretching, perhaps from a flow-style yoga practice with an emphasis on forward folds.
Not only is the high hamstring attachment a frequent site of yoga injuries, it’s also a common achy area in runners and other running athletes. Quick pace changes can add stress to the area, preventing it from healing.
If this is sounding familiar to you, I have wonderful news. My colleague Jenni Tarma has just released an e-book, Stronger with Yoga: Hamstring Injury Rehab, to help you rehab this area so you can run pain-free, practice without the niggling ache, and generally feel stronger! It’s the first book in her Stronger with Yoga series. I’ve had the pleasure of reading the whole book, which is clearly written, accessible to non-yogis, and full of advice for dealing with every single stage of the injury, from taking the right amount of downtime to beginning a smart progression to realign and strengthen the injured area. (Bonus: my daughter Vivian contributed a few anatomical illustrations!)
To learn more about the book:[image error]
Click through to the book’s website, where you can read a free chapter
Follow @strongerwithyoga on Instagram for lots of useful tips
Read this related article Jenni wrote for Yoga Medicine
To learn more about Jenni:
Visit Jenni’s website at jennitarma.com
Follow @jennitarma on Instagram
Practice along with Jenni in her online videos for Yoga Vibes (use code sagevibes to save $50 on an annual subscription)
Read about our first work together
See what she’s been working on lately
Consider the Carolina Yoga Company 200-Hour Yoga Teacher Training, which Jenni co-teaches alongside me, Lies Sapp, and several excellent guest teachers. She leads many eye-opening asana practices to help practitioners and aspiring teachers understand anatomy and movement in easy, immediately applicable ways.
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October 29, 2018
Weekday 200-Hour Yoga Teacher Training
One of my favorite offerings at Carolina Yoga is our daytime hybrid yoga teacher training, which meets Tuesdays, Wednesdays, and Thursdays, 9:00 a.m. to 2:00 p.m., January through March, in odd-numbered years. We call this the “hybrid,” as it’s a cross of our three-week intensive format (offered in even-numbered summers) and the eight-month, one-weekend-a-month format we offer every year.
While “hybrid” is currently our in-house term, we started off calling it “the mom schedule,” as it coordinates nicely with school schedules. But we find that we get folks from all walks of life in this program: retirees, service workers (we could call it “the bartender schedule”!), and students with a hiatus between jobs.
You can read all about the program here. And hit me up with any questions you have—I love talking about our offerings and am always happy to connect prospective students with former and current students, for a reference.
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October 25, 2018
Listen: The Strength Running Podcast: Yoga for Runners: All You Need to Know
[image error]I had a great chat with Jason Fitzgerald of the Strength Running podcast (and strengthrunning.com) about yoga for runners: the ins, the outs, the dos, and the don’ts. Jason came to yoga as an experienced runner via one of the more vigorous entry points, Bikram yoga. We discussed what kinds of yoga are appropriate for runners and when, as well as how to make smart choices both about the classes you choose and in class itself.
Read about the episode and listen here: https://strengthrunning.com/2018/10/yoga-for-runners-sage-rountree/ (Note: only one of the photos on that page is of me; guess which!)
If you get pumped about yoga after listening, of course you can pick up any of my books, including The Runner’s Guide to Yoga, and stream classes with me online!
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October 11, 2018
New! Core Strength for Real People: Get on Your Feet
You may have heard of the 2012 study that says your ability to stand up from the floor can predict your mortality from any cause. All the more reason to practice! Playing with the transition from the floor to standing is also a good way to challenge your core strength and improve your balance. The latest episode of Core Strength for Real People is here to help! If you have two yoga blocks, you can use them, but they aren’t critical.
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. Get started now.
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October 4, 2018
Read: Yoga for Athletes Is Not Athletic Yoga
[image error]I wrote a post for the Kripalu blog outlining my approach to yoga for athletes. It’s summed up in the title: it’s not athletic yoga! Instead, it’s yoga to complement what we do in training.
To put it succinctly, yoga for athletes is not necessarily athletic yoga. It certainly can be: At various points in the training cycle, yoga is a wonderful way to build strength and even provide some cardiovascular benefit. But most athletes are getting their workouts in their workouts. Adding a strenuous yoga practice to an already-tired body is a recipe for overstressing the athlete. Athletes, teachers, and coaches must be clear on the intention for including yoga as a part of training, so that it complements the other work an athlete is doing instead of undermining it.
This is the guiding principle behind my teachers’ intensive on working with athletes. I next teach it at Kripalu in January, in conjunction with a weekend for athletes and everyone. (Read about it here. Join for both and you get a discount!) I also offer it in North Carolina in July, and online anytime at sageyogateachertraining.com. I hope to see you in one of these!
Sign up for the Kripalu workshops →
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September 28, 2018
Read: Granola Recipe for Athletes (and Everyone)
[image error]I really fell in love with granola at the Kripalu Center for Yoga and Health, and I still eat it every morning every day I’m there, and most days at home. Yoga Journal asked for my recipe, which appeared in their September issue. It’s online now—check it out.
My love of granola started nine years ago when I began teaching at the Kripalu Center for Yoga & Health. During my stay, they served delicious granola in the morning, and I missed it once I returned home. After some experimenting, I created this recipe filled with oats, nuts, and seeds. It tastes amazing with fresh yogurt and seasonal fruit. I make a giant batch every other month—it stores well and is a nice gift, too. In the summer I eat it with fresh strawberries, blueberries, or peaches. In the winter I add dried cherries; my daughter likes to add chocolate chips. Enjoy it for breakfast, or throw some in a bag for a satisfying snack to fuel all your athletic endeavors.
See the full recipe at Yoga Journal. And if you want to try the original for yourself, join me at Kripalu in January! I’m teaching two programs:
Yoga for Athletes: Strength, Flexibility, and Focus, a weekend for folks from all yoga and sports backgrounds, including none, January 4–6
Teaching Yoga to Athletes, an intensive for teachers, coaches, personal trainers, and PE teachers, as well as interested athletes, January 6–11
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September 27, 2018
Watch: Strengthen Your Hips
My latest yoga video to stream at Yoga Vibes is Strengthen Your Hips. In this short sequence, we use moves from yoga and Pilates designed to strengthen the glutes, hamstrings, outer hips, and inner thighs. This quick class can be practiced alone or in combination with Yin for Happy Hips for a complete, hip-focused practice. If you like the happy fatigued feeling I call “jelly hips,” you’ll love this one!
http://sagerountree.com/wp-content/uploads/2018/09/Strengthen-Your-Hips-Preview-Clip-.mp4
Watch the full video at Yoga Vibes. You’ll also find lots of other videos of mine there, as well as several dozen from my excellent colleagues at Carolina Yoga Company. The code carolinayogaco will save you 25 percent on any subscription!
(Seasonally appropriate wardrobe compliments of prAna!)
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September 5, 2018
Coming Spring 2019: Teaching Yoga Beyond the Poses
[image error]Last week, Alexandra and I turned in the manuscript for our second coauthored book, Teaching Yoga Beyond the Poses: A Practical Workbook for Integrating Themes, Ideas, and Inspiration into Your Class. (Preorder it on Amazon here!)
We designed this book for yoga teachers of every style, background, and level of experience; it would also be of interest to yoga practitioners who want to add depth to a home practice. In part 1, we discuss finding your authentic voice, how students learn, and ways to stay fresh and engaged through the years. In part 2, we offer 54 class theme templates, starting with concepts from yoga philosophy and expanding into more general themes, including some fun quotes and mantras. Each template has some analysis of the theme, suggested readings, and cues for things to say before, during, and at the end of each class. Part 3 then invites you to complete more templates of your own—do another 54 and you’ll have 108, enough to keep your teaching fresh and your students inspired for years to come.
It was a joy cowriting with Alexandra, just as it was to work with her on Lifelong Yoga. Some extra fun came from our never knowing just who wrote what parts, and in the project of working on teacher development, which Alexandra does beautifully with Whole Mama Yoga’s 85-hour Prenatal Yoga Teacher Training and which I enjoy so much in the Carolina Yoga 200- and 500-hour teacher trainings and in the online courses at Sage Yoga Teacher Training.
Whether you’ve gone through a training with me, are starting one of your own as a teacher or a student, or are just beginning to consider whether you would like to become a yoga teacher, I hope this book will provide you with hundreds of ideas to help you serve your students better. Preorder it today on Amazon to get the guaranteed best price—it’ll be out next spring.
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August 30, 2018
Newly Certified: Alison Whelan
[image error]Meet Alison Whelan, the newest certified Sage Yoga for Athletes teacher. Alison lives in New York City, where she teaches yoga full time and runs a nonprofit called Breathe and Believe Yoga, focused on bringing yoga to those who would otherwise be unable to access the practice.
A lifelong athlete, Alison played lacrosse in college before turning her focus to yoga. Like any NYC yoga teacher, she gets her workout offering a full schedule focused in Manhattan and will now be adding yoga-for-athletes class offerings as well as private lessons. Her broad teaching experience includes everything from chair yoga to heated power flow yoga, all influenced by the students’ needs. Speaking of studentship, Alison is also an ongoing student, which makes her compassionate to the experiences that can confuse or mystify athletes in their first class experiences.
[image error]Alison’s background teaching trauma-sensitive yoga makes her an especially welcoming teacher for you to study with. Her classes feel inclusive and offer plenty of room for students to choose the right experience for them, moment to moment. Part of the course is a teaching video; in Alison’s, I saw a seasoned teacher who guides her students kindly, with great sensitivity to their needs.
Read more about Alison at her website, alisonwhelanyoga.com.
If you’d like to learn like Alison did, plan your trip to Kripalu for Yoga for Athletes Five-Day Teachers’ Intensive at Kripalu Center for Yoga and Health in Lenox, MA, January 6–11, 2019, to Carrboro for Yoga for Athletes Five-Day Teachers’ Intensive at Carolina Yoga Company in Carrboro, NC, July 15–19, 2019, or start your work on the course at Sage Yoga Teacher Training.
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August 24, 2018
Watch: Yin Yoga for Happy Hips
My latest yoga video to stream at Yoga Vibes is Yin Yoga for Happy Hips. In yin yoga, we hold poses for a long time in order to target the connective tissues in the body. This short sequence works the hips in every direction.
http://sagerountree.com/wp-content/uploads/2018/08/Yin-Hips-Social-Clip-.mp4
Watch the full video at Yoga Vibes. You’ll also find over 100 other videos of mine there, as well as several dozen from my excellent colleagues at Carolina Yoga Company. The code carolinayogaco will save you 25 percent on any subscription!
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