Just because we all love CPY yoga doesn’t mean we don’t enjoy getting outside for a quick run in the Fall foliage, a hike up (or ski down) the mountain trail, or a spin on our bike. But did you know yoga is the perfect compliment to all of these awesome activities?

Being the bonafide athlete you are, you probably know what Pigeon pose can do for your tight hips. But what about other poses that can help prepare you for your Fall and Winter athletic adventures? We asked runner, triathlete and yoga instructor, Sage Rountree to give us the best yoga poses for specific sports from her book: The Athlete’s Guide to Yoga.

Runners: Pigeon Forward Fold stretches the glutes, piriformis (that underappreciated muscle that helps rotate your hip joint), upper hamstring, and hip flexors.

Cyclists (Mountain and Road): Practice core- and spine-strengthening poses such as Boat (Navasana) and all variations of plank.

Climbers: Hone your balance with poses like Crane and Firefly.

Winter Sports (skiing, snowshoeing, etc): Build your quads with Chair (Utkatasana) poses and use Sun Salutations with Crescent Lunge to work knee alignment and core.

The best part? These poses are regularly incorporated into all of our classes at CorePower Yoga, so make sure to hit your mat after the running, biking or skiing trails. We’re willing to bet the strength you find in our studios will help make your next outside adventure more meaningful.

Yoga doesn’t have rules, but it does have etiquette. (Nobody wants to be “that guy or gal” who’s emitting a strange odorous funk reminiscent of your high school locker room.) Regardless if you’re new to CorePower Yoga or have been part of the CPY community for years, take a cue from Janet Stone, world-renowned hatha yoga instructor. With the help of her top five yoga no-no’s, you’ll look and feel like the class pro:

1. Check your ego at the door (along with your shoes). Covertly eyeing your neighbor in silent competition as she touches her nose to her toes will keep you stuck in Samsara (ignorance of your true self). And nobody wants that.

2. Ditch the self-doubt. Instead, bring thoughts of compassion, love, acceptance, and healthy breath with you to class. “Focus on what you can do and take pride in your ability,” says Janet.

3. Practice on an empty stomach. “Eat a burrito before class and you'll never do it again,” Janet laughs. Truer words have never been spoken. If you must, down a small snack like a Larabar, raw fruit and nut bars that are gluten- and dairy-free and have no added sugar.

4. Push yourself lightly. Don’t push too hard. Rather, recognize your safe limit and stay there. “Find a space in your life to release the intense effort. Then melt into surrender and acceptance during your yoga class,” Janet advises.

5. Stop before you spritz. Leave the scented perfumes and oils for private practice as your fellow yogis and yoginis may be sensitive to certain smells. This includes patchouli, people.

One last word to the wise: “No fishnet stockings,” Janet insists. “Hate to tell you, but they're see-through!” Hmmm, we knew it felt a little drafty in here.

 

Off To a Sweet Start

Yes, you’ve heard—breakfast is the most important meal of the day. But with your wild schedule, whipping up a complete meal after you do yoga (for some early-birders), and before heading off to work, is next to impossible. Get a sweet, smooth start to your day with this vegan smoothie—the perfect breakfast quickie or pre- and post-workout snack. Your spleen will smile from the almonds and flax—two ingredients that boost its ability to support the immune system. Also, soaked nuts and seeds offer the body earlier absorption of nutrients and with the naturally creamy consistency of this dairy-free smoothie, you won’t even miss the milk.

Soaked Smoothie
Shopping List:
1/4 cup organic raw almonds 3 tablespoons organic ground flax seed
2 tablespoons organic agave nectar
1/2 cup organic rice milk or preferred non-dairy milk or juice
1 cup organic pitted cherries, raspberries, or strawberries

Soak almonds in water for 12 hours, then drain. Soak flax in 1/4 cup of water for 30 minutes, after which it will be a nutritious goo. Place all ingredients in a blender or pureeing device and whir. Enjoy! Double or triple the recipe and store the yummy drink for up to three days.