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    Heavenly Grass My feet took a walk in heavenly gr Heavenly Grass My feet took a walk in heavenly grass. All day while the sky shone clear as glass. My feet took a walk in heavenly grass, All night while the lonesome stars rolled past. Then my feet come down to walk on earth, And my mother cried when she give me birth. Now my feet walk far and my feet walk fast, But they still got an itch for heavenly grass. But they still got an itch for heavenly grass. —Tennessee Williams
    I haven’t always worn reading glasses 🥸. And, I haven’t always worn reading glasses 🥸. And, as I age I find that I need to adapt to how my body is now as opposed to how it was 5 or 10 or 20 (gasp!) years ago. Aging has made my eyes need some support. Time and building strength has cleared up an old knee injury. Learning to discern what feels right for my body is based on the experience of life (I once tried “wheel pose” and it took me years to recover from it🤯). Sitting in meditation on the floor for hours - no thank you. My body is no longer interested in that. One thing I bring to my teaching is a deep knowing of my own journey. It took me years (ok...maybe my whole life thus far?!) to learn to interpret my body’s ways of speaking to me and to cultivate the courage to speak up and act on what I was hearing, even if it went against what the teacher was instructing. In my rare public classes and in our trainings you’ll hear this reflected in my cues that encourage autonomy and agency. Age has brought me more body kindness, more humility, and less wheel pose 😂. How has it impacted your practice?
    Unexpected moments of joy. I’ll take them wher Unexpected moments of joy. I’ll take them where and when I can get them😊
    Dead Bug⁠ ⁠ I know--a funny name. But, apt. Th Dead Bug⁠ ⁠ I know--a funny name. But, apt. Think bug on its back, flailing legs⁠ ⁠ This is a typical PT or pilates core exercise to build strength in the transverse abdominis (innermost abs that support the spin, the posture and the pelvis). ⁠ ⁠ It can be hard to figure out how to engage the core without substitution of other muscles (hips, neck, pelvic floor muscles), that can get sore, tired, overworked. ⁠ ⁠ Keeping the intention of the movement, breathing with the movements and being mindful of how your body feels before, during and after is the way to really benefit the whole body, including the nervous system.⁠ ⁠ Check out our newsletter that is being emailed out tomorrow to watch a video of a way to do dead bug and really use your transverse abdominis without substitutions. Also, learn more about signing up for our upcoming yoga training beginning in September.⁠ ⁠ Not on our newsletter list?--sign up in the link in the bio or message us.⁠ ⁠ #deadbug #corework #mindfulmovement #yoga #physicaltherapyinspiredmovement #breathe #move #transverseabdominis #lumbopelvicstabilization #nervoussystem
    Here are just a few ways that you can support the Here are just a few ways that you can support the people of India right now.⁠ ⁠ Join Whitney & Laura on May 17th, 5:15-6:15 in Southern Village, Chapel Hill, NC for an outdoor class. All proceeds to benefit Association for India's Development (AID). Donate directly to them using the link in our bio and send us a screenshot of your receipt to join.⁠ ⁠ Donate using that link even if you do not plan to attend the class.⁠ ⁠ Donate to another organization of your choice using the Google doc in our bio.⁠ ⁠ Repost this to encourage others to do the same.⁠ ⁠ Consider how you have benefitted from the practice of yoga. Find a way to honor that if the above options do not speak to you.
    Bird dog⁠ ⁠ So many variations. I often say, o Bird dog⁠ ⁠ So many variations. I often say, once you engage your core from hands and knees (quadruped position), there is an infinite number of ways to move and to challenge your core to hold you.⁠ ⁠ Whatever variation you choose, working on steadiness is the key. Keeping the hips level and decreasing the wobble is what makes this work your core.⁠ ⁠ We're sending out our newsletter next week with a variation of bird dog that really works the core and the hip stabilizers. Sign up for the newsletter in the link in our bio or message to get on the list. More info about out Yoga Training as well 🙂⁠ ⁠ #birddog #yoga #corestrength #lumbopelvicstability #holdsteady #strength💪 #quadruped #yogavariations #yogastrong #yogateachertraining
    Jake is doing great things.⁠ ⁠ Teaching yoga, Jake is doing great things.⁠ ⁠ Teaching yoga, incorporating yoga into his Physical Therapy practice, approaching his treatments with compassion and a holistic point of view.⁠ ⁠ Now, we didn't teach @jake.yogadpt all of those things, but I like to think we helped him along the way 🙂⁠ ⁠ Want to know more about our Yoga Teacher Training? Want to be able to incorporate yoga into your clinical interventions? Want to be better able to approach others and yourself with compassion? Want to learn more about movement, the body, the nervous system and dive deeper into a yoga? ⁠ ⁠ More info on the training hosted by UNC's Program on Integrative Medicine @uncpmr in the link in bio and on our website. ⁠ ⁠ And, be sure to sign up for our newsletter that comes out next week. We usually drop some short practices or a peek behind the curtains in each newsletter.⁠ ⁠ #yogateachertraining #selfcompassion #kindness #patience #physicaltherapy
    One of my “whys”. I practice so I can keep mo One of my “whys”. I practice so I can keep moving my body in mindful ways. So I can stay strong with a healthy range of movement. So I can remember how to breathe. So I can plant flowers and inhale fresh air and smile in the sun. What’s your “why”?
    Did you know that the standing poses of yoga are g Did you know that the standing poses of yoga are great for strengthening the feet?⁠ ⁠ I (Laura here) had plantar fasciitis off and on for 10 years. I was running, using the elliptical when it got real bad. I treated it with ultrasound, manual therapy, stretching and I had custom made orthotics. But still, the inflammation in the soles of my feet would be unbearable at times.⁠ ⁠ When I started practicing yoga consistently, my feet felt better. I could run again. I could wear shoes without orthotics. What freedom!⁠ ⁠ The stretching from yoga poses helped, but it was really the strengthening of the muscles of my feet that ultimately prevented any major recurrences of this inflammation and pain.⁠ ⁠ Weight bearing through your lower body in an intentional way starts to activate the muscles that support the skeletal arch of the foot, the intrinsic foot muscles (ones that start and end on the foot). These muscles hold up the arch, spread your toes and keep the big toe from turning in toward the others. ⁠ ⁠ Poses like Warriors, chair pose, and single leg standing balance poses use your lower body and really activate these foot muscles. ⁠ ⁠ In this photo, I'm working my abductor hallucis muscles by pulling my big toes toward each other. These muscles move the big toes away from the other toes as shown in the picture. But, they also support and lift the arch, so that the foot is supported intrinsically--as opposed to needing an orthotic or shoe for "overpronators."⁠ ⁠ Want to know more fun anatomy and why yoga works? Think about joining our Yoga Teacher Training that starts in September. You don't have to want to teach--just a desire to learn more...⁠ ⁠ We are excited to announce that the training is hosted by UNC's Program on Integrative Medicine through @uncpmr. ⁠ ⁠ More info about the training in links in bio. Check out our updated website. @whitneygwilkerson really did a bang up job on it.⁠ ⁠ #footstrength #yogaforthewin #abductorhallucis #anatomyfun #anatomygeek #plantarfasciitis #footpain #intrinsicfootmuscles #inflammaiton #yogateachertraining
    Is this 'chair pose'? In my personal practice and Is this 'chair pose'? In my personal practice and when I teach I hold the names of postures loosely. Meaning, a name is just a name to help our brains categorize and provide context. What as posture actually looks like is up to each individual based on their physical structure, their body's history (injuries, for example, make up a body's history), emotional state, energy level, and more. Holding that in mind I would say that yes, this is a chair pose. It is a flowing, joyful, dance-like chair! As a teacher, I feel it is important to develop the confidence to cue a posture yet remain unattached to what it looks like. This provides a chance for students to care for themselves in the moment, rather than 'people please' the teacher and try to match what they "think" I want. What I most "want" is for people to learn about their bodies and find joy in movement.
    Side stretch ⁠ ⁠ Sometimes you just gotta open Side stretch ⁠ ⁠ Sometimes you just gotta open up through the side of the body.⁠ ⁠ Stretching my leg over to the opposite side, turning my torso to stretch through my outer hip, waist & ribcage.⁠ ⁠ I can get a little stretch in my QL when it's tight, my glute medius when it feels overworked, but most definitely in my obliques where they attach at the top of my pelvis and those intercostals (the muscles between each rib). ⁠ ⁠ Take a few breaths here, and see if you feel a little more open. ⁠ ⁠ Want to know more ways to move your body to find balance and openness while knowing how and why it works? Consider joining our Yoga Teacher Training that starts this September hosted by UNC's Program on Integrative Medicine. ⁠ ⁠ Yes, it's a teacher training, but you don't have to teach--your curiosity and desire to dive deeper into the practice can be your reason for joining. See links in the bio for more information about the program and curriculum, and consider joining one of our open houses coming up to learn more and get a free yoga class :) ⁠ ⁠ #sidestretch #yoga #openness #quadruped #quadratuslumborum #obliques #gluteusmedius #intercostals #breathe #feelgoodstretch #yogateachertraiing #deeperdive #UNC #programonintegrativemedicine #sciencebehindyoga
    I feel like the first day of school! I am excited I feel like the first day of school! I am excited and ready to sharpen all my pencils and break out a fresh notebook for all the amazing learning that is going to happen in our 2021-22 teacher training! I just need to get a new lunch box now....(She-Ra or Care Bears?!?). I added a link to our bio where you can read all the details about this exciting announcement (it is a link to our recent newsletter). We are thrilled to be hosted by @uncpmr and have an opportunity to share these teachings with a wider audience. Thank you to our students and colleagues who supported us in so many ways to bring this vision to life!
    Hello! I'm Whitney, 1/2 of the Balance Through Mov Hello! I'm Whitney, 1/2 of the Balance Through Movement team (not counting our AMAZING faculty!). Laura's been doing most of the posting here as of late which is why the quality of content has been better than usual the last few weeks 🤓💞🙏. I figured it was time for me to pop in and say hello😀. Tomorrow in our newsletter we will be announcing the details to our 2021-22 yoga teacher training 🎉. I am really excited to let the cat out of the bag 😺. In the meantime, here a few things about me that you might not know just from taking a yoga class with me: I love animals (the naughtier the better - those troublemakers make me laugh). I do not own a TV. Currently, I am in school pursuing a Masters degree (guess which one?!). Living with chronic pain was one of the reasons I originally began to practice yoga. My favorite physical activities include trampoline jumping, hiking, dog walking, and dancing. See you tomorrow in your inboxes for our BIG news! Be there or be square 🦄. Your friend in the journey, Whitney
    Oh, hey, hamstrings!⁠ ⁠ Bridge at the wall, sw Oh, hey, hamstrings!⁠ ⁠ Bridge at the wall, switches the heavy lifting work from the low back and the glute maximus muscles to the hamstrings (back of the thighs).⁠ ⁠ So, in yoga, we (yoga teachers in general) don't always do a lot of things that focus on hamstring strength. We typically do a lot that focuses on strengthening the quads--the opposing muscle group. Think about it: Warrior poses, lunges, chair pose, goddess squat, triangle pose, single leg balances...⁠ ⁠ And, we typically do a lot to stretch the hamstrings: standing forward folds--usually repeated throughout a practice, seated forward folds, runner's stretch, pyramid pose, triangle pose...⁠ ⁠ This muscular imbalance can cause knee pain, back pain, SI joint issues, foot and ankle problems. Should I go on?⁠ ⁠ So, here's a fun way to strengthen the hamstrings. If you've never done this version of bridge before, it's no joke! I typically inhale to lift up and exhale to lower, instead of holding. If you have a tendency to cramp, holding this pose can be a recipe for a hamstring cramp--eek!⁠ ⁠ How do you like build in hamstring strength into your yoga or movement practice?⁠ ⁠ #hamstrings #hamstringstrength #yoga #bridgepose #muscularbalance #backpain #kneepain #findingbalance #makeitwork #yogaatthewall #yogavariations
    Oh, hello spine. Hello hips. Wake up feet. Breathe Oh, hello spine. Hello hips. Wake up feet. Breathe in, breathe out. Lengthen, release. Reach, let go. Love this warmup move because: •You can do it from the floor or from a chair •You can lift your hips or keep them grounded •You can ease into more openness, you can coax your body to release tension instead or forcing it •The muscles of breathing get a gentle stretch, so they feel more springy and alive. •Gentle, repetitive , rhythmical movement loosens up fascia and gets synovial (lubricating) fluid circulating in the joints How do you like to wake up your body?
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