Yoga Fit

I would like to start first with saying Happy One Year Anniversary to Yoga Fit! To celebrate, I am working on a once a month yoga blog for all to enjoy. Our yoga program has already made a positive impact at the studio and everyone who has been to a class; I can only hope that my blog will reach out to many more with equally amazing benefits that come with it.
Thank you to everyone who has supported my passion and classes this past year.
Super stoked to see what opportunities 2017 has in store for yoga at Get Fit!
~Namaste, Kellie

Pose of the Month

Downward Facing Dog
(Adho Mukha Savnasana)


Downward-Facing Dog energizes and rejuvenates the entire body. It deeply stretches your hamstrings, shoulders, calves, arches, hands, and spine while building strength in your arms, shoulders, and legs. Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions: Relief from headaches, insomnia, fatigue, and mild depression. The flow of blood to the brain also calms the nervous system, improves memory and concentration, and relieves stress.

***Regular practice of this pose can improve digestion, relieve back pain, and help prevent osteoporosis. It is also known to be therapeutic for sinusitis, asthma, flat feet and for the symptoms of menopause.***

Alignment tips to improve your Downward Dog

Hands should be shoulder distance apart & feet are hip distance apart

Spread your fingers wide and align your wrist crease to the front of the mat. Use the whole surface area of your hand including your five finger pads and emphasize pressing the index and thumb pads into the mat.
Glance back and check your feet. If you can see your heels, try turning them out slightly so you can’t see them anymore.

Neck and head continue along the same line as the spine.

It’s super important to be aware of where your head and neck are in space in any yoga pose, and this one is no exception. The neck is part of the spine, so it should follow the same natural line.

In a person with text book alignment, the head will be between the upper arms—but of course, exact placement of the neck will depend on your specific anatomy. The key thing to be mindful of is that you’re neither letting the head just ‘hang,’ nor crunching the neck too far up.

Firm shoulder blades and broaden across the upper back.

Loads of yogis scrunch up through the tops of the shoulders and around the neck in this pose, which can create even more tension and make it really uncomfortable.By firming the shoulder blades and feeling them drawn down towards the tailbone and broadening across the upper back, you can provide space as well as stability in your pose.

Engage the lower belly by drawing the navel in towards the spine.

A firm core is significant and can help take some weight off from the shoulders and wrists, and back into the legs. Draw the lower ribs in and keep this core activation going throughout the pose.

Bend knees a little (or a lot) and send the sit-bones and tailbone up and back.

Feel the difference this makes in your spine. If you have tight hamstrings, for the sake of your back you are far better to practice this pose with bent knees rather than force the heels down and compromise length in the spine.
Let your focus be spine first, heels down second (check out the photos above to see the comparison).

Meditation Moment

A SIMPLE “How to” Meditation for Beginners
This meditation exercise is an excellent introduction to meditation techniques.

  1. Sit or lie comfortably. (I use the same chair each morning for my practice)
  2. Close your eyes.
  3. Make no effort to control the breath; simply breathe naturally.
  4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath. (counting or repeating a phrase helps me)

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.