Great news!! Starting in January, Moga Charlotte will be teaching a deep stretch class at Total Cyclist every Tuesday night at 7:00pm. The class is for Total Cyclist members, but if you are a cyclist or even thinking about starting, you should check out this place. Chad Andrews is the owner and knows a thing or two about cycling and what his athletes need. That’s why, Moga and Total Cyclist are teaming up and combing their athletic conditioning expertise.
Below is an article highlighting how yoga can help improve cycling power output. This will be the first of several articles we will post on yoga and cycling. Each one getting more specific and topics varying from breathing and cycling, yoga for recovery, etc! Keep checking back for more!
Improve Cycling Power Output with Yoga
Increasing power output is a common goal for many cyclists. Even those that don’t race love the feeling when turning the pedals feels effortless on a climb or we reach a personal best on a section of trail. We know the best way to improve power on the bike is simple…ride more! Yet for many of us, our rides are limited by full schedules and other obligations. Even if we are fortunate enough to ride more often there can also be diminishing returns in fitness with riding more.
The solution? Cross-training and also training smarter are helpful. A great time to think about power is actually early in the off-season or during the Fall. Many riders are content on resting or slowly transitioning during this period to other cross-training activities such as weight training, running, skiing, etc. However, this is the perfect time to keep the body in cycling shape and think about raising the ceiling for power. The only challenge is that many cyclists are worn down or need rest after a long Summer of riding. In addition, cooler temperatures can make it less appealing to get outside.
This is where yoga can offer a viable solution. In my previous cycling and yoga articles, I outlined the areas that yoga can help with recovery, range of motion, activating muscles and more. One more incredible benefit with yoga is the ability to produce more power on the bike.
The goal is to translate as much power originating from the hips and down to the pedals. Many would think a yoga class focused on the quadriceps would create the best outcome for cyclists; however, through opening the hips and taking tension off the low back we are able to unlock some hidden power by simply getting our body out of its own way.
In many cases we are fighting our own tension and lack flexibility. Many riders complain about the phenomenon of feeling their lower back tighten up during a steep climb and experiencing the power vanishing from their legs.
Whether you are tight or flexible in your lower back, imagine if you could free up hips and lower back so much that your legs felt lighter and more powerful!
Here are some great poses to help relax the low back and open the hips to get a power boost:
1) Downward Facing Dog Pose at the wall – Place your hands shoulder width apart on the wall about the same height as your hips. Walk your feet back until your torso is parallel with the floor. Bend your knees. Lift your midsection toward the ceiling, rounding the middle of your back and simultaneously arch your lower back by lifting your sit bones.
2) Eye of the Needle Pose – Lay on your back. Cross your right ankle on top of your left knee. Hug both knees into the chest and hold behind your left thigh. Bring the left thigh into the chest while trying to keep your lower back curved up away from the floor. Repeat to the left.
3) Straight Leg Lunge at the Wall – With your hands on the wall shoulder height or lower, (or on the back of a chair) step your right foot forward and your left foot back. Square your hips and practice lifting your sit bones up to emphasize the natural curve of your lower back. As you square your hips more you’ll feel a nice stretch to the outer hip on your right leg. Repeat to the left side.
Amy Ippoliti putting the power down climbing up a road below the Flatirons of Boulder, CO.
I know we’ve all been wondering this ourselves…but thanks to a couple of surgeons. , a new ligament has been discovered in the knee. Kinda cool.
Mark’s Daily Apple shared this article describing the discovered ligament and how it happened.
“could signal a breakthrough in the treatment of patients with serious ACL injuries.”
Surgeons Describe New Ligament in the Human Knee
Nov. 5, 2013 — Two knee surgeons at University Hospitals Leuven have provided the first full anatomical description of a previously enigmatic ligament in the human knee. The ligament appears to play an important role in patients with anterior cruciate ligament (ACL) tears.
Despite successful ACL repair surgery and rehabilitation, some patients with ACL-repaired knees continue to experience so-called ‘pivot shift’, or episodes where the knee ‘gives way’ during activity. For the last four years, orthopaedic surgeons Dr Steven Claes and Professor Dr Johan Bellemans have been conducting research into serious ACL injuries in an effort to find out why. Their starting point: an 1879 article by a French surgeon that postulated the existence of an additional ligament located on the anterior of the human knee.
That postulation turned out to be correct: the Belgian doctors are the first to provide a full anatomical description of the ligament after a broad cadaver study using macroscopic dissection techniques. Their research shows that the ligament, called the anterolateral ligament (ALL), was noted to be present in all but one of the 41 cadaveric knees studied. Subsequent research shows that pivot shift, the giving way of the knee in patients with an ACL tear, is caused by an injury in the ALL ligament.
Some of the researchers’ conclusions were recently published in the Journal of Anatomy. The Anatomical Society praised the research as “very refreshing” and commended the researchers for reminding the medical world that, despite the emergence of advanced technology, our knowledge of the basic anatomy of the human body is not yet exhaustive.
The research questions current medical thinking about serious ACL injuries and could signal a breakthrough in the treatment of patients with serious ACL injuries. Dr Claes and Professor Bellemans are currently working on a surgical technique to correct ALL injuries. Those results will be ready in several years.
ACL tears are common among athletes in pivot-heavy sports such as soccer, basketball, skiing and football.
Hi there Mogi’s!! A couple of weeks ago I had the pleasure of teaching at the Charlotte Yoga Fest. It was such a great experience and hope to do it again year after year! It’s so great to see the Charlotte Community come together and put on such an awesome, fitness focused event.
Well after the event, I ran across a summary of the event on a blog called Little Green Running Shoes. The article mentioned a recap of the event, including a mentioning of the deep stretch portion I taught (CLT Yoga Fest Recap). I was so excited about it, I decided to event the author in to a class! She was so sweet and agreed to come in for a class at Moga.
Not only is she a great person, but her blog has great articles on food, fitness, events in the Charlotte and surrounding areas, and there are all very interesting and entertaining! Be sure to check her out for the latest happenings in town and for fitness and nutrition tips!
Thanks again to Jenna for attending a deep stretch class – we hope to see you again soon!
Moga Charlotte Review on Little Green Running Shoes <— Get the full review here
Remember when I went to YogaFest a few weeks ago? During the festival I had the privilege of taking a short deep stretch class from Moga Charlotte and it was wonderful. I was absolutely thrilled when owners Beth and Emily reached out to me and offered an invitation to a full length deep stretch class at their studio.
Last Wednesday evening I made the quick drive to the trendy and unique neighborhood of Southend near Dilworth in Charlotte. The studio is tucked in a corner behind a busy set of lofts with more charm and character than you can imagine. Walking into Moga is like stepping into a trendy New York loft. The lobby is cozy with a chalkboard wall and one of the most unique chandeliers I have ever seen. I borrowed this picture from their website so you can see!
When it is time for your class you climb a beautiful hard wood staircase and at the top is a “boutique” style yoga studio. There are three huge loft windows to look out as you find your spot in the cozy yet tranquil space. Since I was taking class after dark it was tricky to get pictures that really captured the space but below was my little corner with all my yoga tools.
As class started, Beth had us start in a child’s pose and “breathe deeply like we were breathing our first breath of fresh air all day”. We began with a short yoga warm up and then found our way into various poses that concentrated on stretching our IT (Iliotibial) bands. Over the next hour we spent three minutes in each pose and I felt my body release tension I didn’t know I was holding. It was made clear throughout the class that the goal was to ease into each stretch and experience our body relax over the three minutes. It was an hour of absolute peace, relaxation, and rejuvenation.
After class I had the chance to speak with Beth and learn a little more about her and Moga. Beth and Emily started Moga in April 2012 with the goal of providing “high quality bodywork through deep stretch yoga that will enhance long term performance and improve quality of life”. They specialize in Thai yoga, Deep Stretch yoga, and mobility classes. Each class offers a unique method of training for the average yogi or an elite athlete. I would say they are definitely achieving their goals.
I am so grateful for this opportunity of experiencing Moga and thoroughly enjoyed every minute of it. I can’t wait to go back again soon.
Now its off to some morning chores and then work later today. Happy Friday everyone!
This fall Adam Whiting is putting on a 4 Week Series just for Runners! Whether you’re training for a 5K, 1/2 Marathon or a Full Marathon, this workshop is perfect for you!
Each 75 Minute class will focus on returning mobility, openness and strength to your muscles and joints as you approach and surpass the peak of your training!
When: Sunday Evenings 7:00PM – 8:15PM
October 13, 20, 27 and November 3rd
Where: Moga Charlotte
2108 South Blvd., Suite 202
Charlotte, NC 28205
Cost: $75 for all 4 sessions or $20 each
Sign Up! HERE
There are 5 Adductor Muscles: Pectineus, Adductor Brevis, Adductor Longus, Adductor Magnus and Gracilis.
The Adductor Muscle Group are located on the medial side of the femur (aka thigh bone). Originating from the inferior/lower part of the pubic bone and inserting along the medial surface of the femur, Adductor Magnas inserting on medial and posterior side of femur, making Magnus the fourth hamstring by attachment. Gracilias inserts at the upper medial shaft of the Tibia (the only adductor that crosses knee joint).
Actions of this group of muscles: hip flexion and hip extension, medial rotation of hip, adduction and are major stabilizers of most actions….pretty much any action except abduction
When the Adductor muscles are stuck in a contracted state, this can give a higher risk of tightness and unwanted pain in the hip region and potentially downward pulling from the upper extremity.
Take Note: Sitting at work for 8-15 hours.
If we aren’t working with grounded feet, START!
If the heels(aka Calcaneus bone) of the foot are off the floor whether we are supporting our heels of the shoes on the base of a roller chair or wearing high heels,… keeping the foot in a plantar flexion position. Longevity of sitting in this position potentially contracts a lot of muscles and causes imbalances of the body. This is an example of un-grounded feet.
Place both feet on the floor, sit on your Ischium Tuberosity (aka the “Sits Bone”) which allows the body to stack properly. Support YOUR back with the chair YOU are sitting on, the upper torso being tall, not crunched downward. The head should be lined up with the shoulder with a raised chin away from throat area. Now we are sitting in a stacked position. Notice your sitting positions.
Most of us spend most of our day in front of our computers so check your “work station” raise or lower your table/monitor/chair and become a newer you.
Again, thanks for being aware of MOGA!
Bobby’s so smart Check out Bobby’s write up on the back. Great stuff here!! Next time you’re in supported fish, think of the last paragraphThe BACK aka Posterior Upper ExtremityWithout the Posterior muscles of our bodies we would fold over like a flapjack/fetal position which means The Posterior Muscle Groups are almost always in a contracted/shortened state, working along and against the anterior (front side of the body). That’s why it is important to be AWARE and Structurally Stack YOUR body,…help relieve and even-out the load of carrying yourself around day to day (its better to be more 50/50 muscle ration front to back or 60/40,… 70/30 and 80/20 rations are a Red Flag for potential future pain/injury). If we are medially rotated/shifted/twisted, the Back is over lengthened and weakened which compresses the body in and downward (losing height and structural stability).Now, when we Stack the body Anatomically (ears lined up with shoulder, lined up with the hip, lined up with the lateral part of knee, lined up with later ankle) we become potentially Lighter, Taller, Faster,… YOUR body will appreciate the tension loss and life will be much more enjoyable. Why go through life with unnecessary pain. How do we do this? Become More Aware of when we are hunched over medially. Open up and Deepen YOUR Breathing. Opening and lengthening the Anterior/Front side of body will release the tension of the back and hips.The Superficial Back Line has two points, 1) one at the head and 2) one at the plantar fascia of the feet.The two points are connected by the fascia of the body which is wrap around Muscles, Bones, Nerves most everything on the inside of the human body. The plantar fascia(bottom of the foot) is connected to the Calf muscles, connected to the Hamstrings, connected to the coccyx/sacrum, connected to the Erector Spinae (straight up the spine), connected to the posterior neck, connected to the top of skull to the brow line.Thanks for being Aware of MOGA and allowing us to share our gift with you….Thanks for having similar Theory’s of staying Healthy.Bobby is also a massage therapist here at Moga. Check out his services here: Clinical Massage and ART
Whether you’re training for a 5 K, 1/2 marathon, or a full marathon, stretching is a must! Stretching your fatigued muscles will help you recover quicker, decrease the risk of injury, and allow you to run at your fullest potential!
Diagram for those who are visual learners!
The video below will cover the following Stretches related to specific muscle groups:
Hero’s Pose – Quadriceps
- Pigeon – Hips & Glutes
- Frog – Hips
- Roll Out IT Band
- Calves & Feet
Happy running! And be sure to stretch before and after each run!
**Click the link below to watch the video demonstrating the above stretches:
HUGE thank you to Pascal Promotions for creating this video and sharing with your followers!!!!
When: August 15th @ 7:30PM
What: Powerful evening with Jillian Mourning, founder of All We Want is Love. She will educate us on the prevalance of human trafficing in the US and how we can help.
**and we’ll have finger foods, drinks, etc
Where: Moga Charlotte
2108 South Boulevard
Suite 202 – Atherton Lofts
Charlotte, NC 28203
INVITE YOUR FRIENDS AND RSVP AT INFO@MOGACHARLOTTE.COM
All We Want Is LOVE aims to end modern day slavery through education and awareness. Our goal is to never hear “I didn’t know,” in regards to human trafficking. We live by two methods educate to eradicate and education to liberation.
Through community education programs and training, the community can better protect themselves from being victimized and has a responsibility to hold those responsible who victimize others. We strive to create a culture that does not criminalize victims and glorify predators.Our organization also feels that education of youth plays an essential role in ending human trafficking. With a large amount of victims being youth and young children, creating education programs in schools and universities allows students to advocate against this huge injustice while learning to protect oneself against being victimized. We pray for a new generation of boys that opens their minds to participate in Student Traffick to understand about the injustice of human trafficking and truly fight this illicit business. Creating a young generation of boys that stands against this will produce a generation of men who does is less likely to participate in pornography, strip clubs, and illicit sexual services which are exploitative to women.We are in the process of renting an office right now, and the items that we could really use for this be successful are office supplies.Pens/Pencils/HighlightersEnvelopes/StampsNew/Used Office EquipmentNew/Used Office FurnitureThree ring bindersStaperlers/StaplesComputer PaperVolunteers to help decorate/hang pictures in the officePretty much anything that would be needed to open an office, because right now we are all working out ofseperate spaces, so to have a place of our own to go to, for victims to come to for help, and our interns to come to is going to be amazing. It is just getting there with having the supplies we need.
Class he teaches: Yoga Fusion
When: Thursdays @ 8am SIGN UP HERE!
What: Mix up your workout with Yoga Fusion! This class focuses on strengthening commonly-dormant core muscles, underused stabilizer muscles and total body mobility. Through vinyasa flow and plyometrics , you will make the entire musculature system strong in any position, not just in athletic stances. Great for all levels!
In late 2007 I moved to Charlotte from my native Boston and set my life up to revolve around two things: Oil painting and Muay Thai kickboxing.
Although I don’t fight anymore I’m still really focused on training methods used by fighters for endurance and conditioning purposes. When I was in the fight game I used yoga methods for stretching and balance and was the “weird yoga guy” in my gym. In yoga circles I was the “guy with the MMA shorts who does that crazy fighting stuff”.
My main objective today is to get both sides of the dance floor to come together and see the mutual benefits without any fear or prejudice. The intensity of combat sport conditioning with the balance and focus of yoga are available to all. I’m living proof.
Meet Bobby. He’s is one of Moga’s Moga’s massage therapists that offers Thai Yoga Massage, Active Release Therapy, and Clinical Massage. If you haven’t had a session with him, we highly recommend you do! He knows his stuff!
five fun facts!
- From Brevard NC tons of music, mountains and waterfalls
- My dog always gets the last bite
- I’ve been playing Ultimate Frisbee for 13 yrs making it to Nationals once, 2010(finished 2nd)
- Just spent 5 weeks in Chile, SA visiting family and travelling, the Patagonia Region is a bucket list-er
- Breyer’s Heath Ice Cream is my favorite!
what do you absolutely love about yourself? that I have chosen a profession that truly helps people
what would you do if you knew you would not fail? I’d open up a really cool eco-friendly hostel in the mountains
what are you passionate about? promoting health awareness, learning, teaching, my friends/family, traveling, music, ultimate frisbee
what inspires you to be your biggest, brightest self? Life in general,… every year gets better and better.
describe yourself in one word: unique