Subala

A clinical trial found yoga cut insomnia, fatigue and mood disturbances in cancer survivors compared to standard care alone.

The NCI-funded study tracked 206 survivors who practiced hatha and restorative yoga about 180 minutes weekly over four weeks.

Researchers called it a non-pharmaceutical solution for reducing four side effects at once.

A page from the manual I’m writing ✍🏼 Will also frame it for the new studio.
It didn’t occur to me blending strength + stretch, hand weights + body weight, breathing + sweating, East + West, physical + mental, somatic + subtle, mind + muscle connection and most importantly, community, would land me here in this space.
I can’t wait to leave my legacy behind and teach others how to breathe and move people into balance, strength and confidence. 📖

🤓 Let's have a little chat about hip health and our internal rotator muscles! 🤓

Having little range of motion or weak internal hip rotators can create a number of negative side affects when it comes to pelvic health. One of their big jobs is to help stabalize the pelvis and when they can't do that because they are weak, then the pelvic floor has to compensate along with other muscles.

I get it. Having strong internal rotators isn’t sexy like 6 pack abs but lemme tell you… when it comes to the everyday things like walking, bending down to pick something up, going up and down stairs = these are the things that impact the quality of your life.

Issues associated with weak internal rotators:

- Knee pain (knees that cave in)
- Weak and falling arches of the feet
- Hip Pain
- Hypertonic pelvic floor (these muscles compensate)
- Unstable pelvis
- Low back pain
- Hip impingement

The primary muscles that are responsible for internal rotation are the glute medius and TFL. The secondary assistors are the glute minimus, adductor longus, a little bit of glute max and the gracilis.

We regularly work on internal rotation in class and there are even classes that work on them specifically including the series Recruit the Glutes and “Lower Body Conditioning : Part 2.” Check those out if you are a member! If you're not a member but want to be, hit me up below and I'll give you deets on membership. Hearts~!