Give your legs a rest!

Have you ever gone hiking or done a killer leg day workout? Then you likely know that sore feeling in the legs just a few days later. The latest class I dropped is built specifically around that! It uses a ton of props to give your legs that support they need after rigorous work. Not to mention the overall benefits of a restorative practice to help your body move back to homeostasis. Click here to give it a try, I really think you’ll enjoy it.

If you're not signed up and need some relief for the legs find two tennis balls or myofascial balls (I use RAD Roller Recovery Rounds), come to a seat with the legs a little wider than your hips. Place the balls one at a time underneath your thighs. Place hands on the floor to the side or behind you allowing the legs to fall into the balls. Then just windshield wiper your feet side to side. And enjoy some release for your hamstrings! ;)

Either option you choose, enjoy!

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​P.S. I will be announcing my in person event next week! If you’re in Lodi, CA I would absolutely love to see you. Because you’re on my email list, you’ll get the announcement first and have first access to purchase tickets. Space will be limited but I encourage you to grab a friend or two and come out for this event. It will be awesome.

Tech Neck? Try these 3 tips.

Do you feel your shoulders crouching forward? A bit of forward head carriage maybe? Whether you work at at desk all day like me or you find yourself slumped over your iPhone, I’m sure you’ve experienced what many call “Tech Neck”

I’ve been feeling this a lot lately and have been coming home with stiff shoulders and a neck that just feels tight. If that’s you too, I thought I’d just share some of my go-to techniques to help alleviate and break up that tension. 

1. Suboccipital release with block

One of my favorite techniques to use after a long day staring at a computer! The suboccipital muscles support the head throughout the day and are often a place we feel tension and stress. Simply lay on a block and feel the skin behind the head be a little taught. Stay there a few breaths. If you want more, slowly look from left to right. Stay in any place that has additional tension. A few minutes a day can help alleviate that tech neck feeling!

2. Shoulder rolls

Simple and easy to do anytime, especially when seated. This helps alleviate tension through the head, neck and shoulders. Allowing movement to help stiff joints find mobility and break up tension. 

3. Nerve flossing 

Here we’re simply trying to “glide” nerves past each other. This technique helps mobilize tense or irritated nerves. Check out this quick video of an easy nerve flossing technique. Bring your hand up as if you had a serving tray on the hand. Place your head in your hand, then move the head the opposite dirction as you extend the arm out. Move at a controlled pace and switch after about 8-10 reps. After both sides, just take some to noitce any subtle shifts. This is one you won't tend to fell a lot of sensation in, that's ok, we're not chasing sensation. :) 

I tend to ebb and flow through these 3 techniques but if you have more time the Shoulders, Head and Neck myofascial release class is perfect to add to the routine too. 

A few classes that launched just last Sunday. A power yoga class and a restorative/gentle class.

Bears & Crows 

This is a playful class that explores the shapes of bear and crow pose. The sequences will build on each other as you warm up you’ll have options for varying arm balancing postures.

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Gently Awaken

Ease slowly and gently into your day with this waken and restore class. The class will be a combination of gentle and restorative yoga giving you the chance to start anew.

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Still haven’t joined us online? Try your FREE risk-free 5-day trial now. Or get access to a FREE 60-minute Power Yoga Detox class.

I’m working on an in person event that will be announced soon! If you’re in the Lodi, CA area, I would love to see you. Details to come soon! 

As always, thank you for sharing your energy with me. 

Lorraine Wilson

the district yoga

Do you feel busy too? 3 tips to stay on track.

It’s interesting. Ever since the pandemic I swear I have felt busier than ever. Do you feel the same way too? Isn’t it a little mind boggling? Like where did all the time go? Why did I feel like I had more time before the pandemic hit? Shouldn’t I feel like I have more time than ever since there’s not many places to go, people to see? It’s such an interesting feeling, at least for me! 
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With all of the feelings of “busy-ness” I have found it more and more challenging to find the time to ensure I step onto my mat or even just into some movement based exercise. Same for you? I’m glad I may not be the only one! Well I’m writing this to be that gentle reminder that even just 15 minutes a day can be so beneficial to your overall well being. My personal goal is to try and move my body at least 30 minutes a day. Here are some of the things that I feel help me stay on track with that (hint, it's mostly mindset):
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1. Shift your perspective. Be ok knowing that movement doesn’t have to mean something strenuous or hard everyday.

2. Shake up the routine. Im sure I’ve mentioned it before but my brain dislikes the same thing over and over. This why I like to add in restorative and myofascial release to switch things up. I do also occasional add in some toning work outs (I like to add in Yoga Conditioning and also use ToneItUp App for quick non-yoga workouts)

3. At least one rest day. Give yourself a break, your body needs to recover from whatever load or stresses it encounters, if you need something make it a gentle practice to signal to your nervous system that it’s ok to slow down.

Last Sunday, I dropped a Power 30 class that’s fun and accessible. Also, all restorative classes and MFR classes are typically under 30 minutes. I may add some longer ones but feel this time is attainable and keeps you engaged when practicing at home. If you're not signed up yet, don't forget there is a Free 5-Day trial or you can always buy the 48 hour pass.

Why Power Yoga, MFR & Restorative Yoga?

As you know, a fitness routine will be different for everyone. Which is why I wanted to give you insight as why I chose the 3 main modalities - Power Yoga, Myofascial Release & Restorative Yoga - for our Online Classes on thedistrictyoga.com. [If you haven't taken advantage of the FREE 5-day trial, click here to learn more.] For me, these 3 modalities have been the most impactful for my body and my life. Not only can theses 3, in tandem, be used as a well rounded fitness routine, I whole heartedly believe they can also enhance any current fitness routine you may have. I’ll even go so far as to say, when you consistently add these 3 yoga practices into your life, your health, relationships and overall wellness can be the most optimal they’ve ever been.

For me, Power Yoga can touch it all. I haven’t personally been able to find any other form of exercise that I can work cardio, strength, flexibility, balance, mobility and range of motion all in one and/or specifically targeted to one or a few of those together. I also personally like that no class is the same. My brain feeds off that spontinaety of this flowing practice. This practice will offer challenge and new things to keep the brain neurons firing. Throw in moving and connecting your breath with the movements and you have a practice that truly fuels your physical body, your mind and spirit. How can you resist? Know with any power yoga class, you can modify or skip things if you need. Be kind to yourself first, and always. 

Suggested Power Yoga class this week: Quick Power Flow (27min)
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Myofascial Release (aka MFR) is such a simple but potent practice! I found this practice through my trainings with Tiffany Cruikshank and Yoga Medicine. Many of us go throughout our lives not knowing how important it is to "hydrate" our tissue. I know I didn't. I've learned, underneath the skin and integrated within our bones and muslces lies our fascia. Our fascia is connective tissue whose function is to attach, eclose, separate, stabilize, store water. Think about the tissues beneath the skin holding us all together. Our organs, bones and muscles are encased by our fascia to support and stabilize us. Our main goal with this practice is to release any "built up" tension by rehydrating the tissues using props like Myofascial balls or tennis balls, blocks or even foam rollers. My hope is that you are able to use this as a means to keeping your tissues healthy but it can also be used as a great recovery routine. Classes will touch common areas we store tension like shoulders, head and neck but also ones that you might not think about like your feet! 

Suggested MFR class this week: Shoulders, Head & Neck (17min)

And last but certainly not least is restorative yoga! In my opinion, this is probably the most delicious form of yoga yet. Because most of us tend to stay away from the "slower practices", it may not be one that you thought you'd like. Heck you may still not like it right now. [AND THAT'S OK!] But I will say, I truly believe if you're resisting this style of yoga you might likely need it the most. I know, it's HARD to slow down. It's HARD not to "burn those calories." What I've realized the most is that it's actually just hard to go against the grain and say you know what I need something slow, where I don't have to be sweating and I can just sit and be with myself. What I enjoy the most about this practice, I found during a yoga retreat with Tavis Eliot & Lauren Eckstrom just over 2 years ago. I remember it vividly, I was in a supported twist laying on my bolster and Lauren says - "Give yourself permission to be here. Give yourself permission to feel the support of your bolster. Knowing that just like the ones you give love and support to, YOU TOO DESERVE TO BE SUPPORTED and nourished. Give yourself permission." It was moment I truly heard her. I heard it down to my bones. I was able to tell myself, "Lorraine you are ALLOWED to be supported too. You don't have to be the one always supporting others." Even as I write this, the thought of that day brings me to tears. It was POTENT, POWERFUL, NECESSARY even. That's when I started teaching restorative yoga. I knew I had to share it and I truly hope you'll indulge in it too. More restortative classes are coming! 

Suggested Restorative Yoga class this week: Quick Reset (27min)

All in all, I want you to know that the main goal of starting the district yoga Online Classes is that I want you to feel good in YOUR body today. If that means you do a restorative practice everyday this week, that’s perfect. If you're a Power Yoga everyday person, awesome! Just know that some weeks may look different which is great. Our lives aren't the same everyday and, in my opinion, your fitness routine likely shouldn’t be the exact same everyday either. Give yourself permission each week to listen. Listen to what your body needs and know that it's perfect to be right where you are today. 

I'll be launching a new class each week (I'm thinking Sundays) and I hope to see you there! As always if you know anyone who might enjoy these emails or info, please feel free to share and have them sign up to receive emails too!

Thank you for sharing your energy with me. 

Lorraine Wilson

the district yoga​