A low squat is a basic natural movement that’s great for your hips, knees, and ankles. If you watch an average toddler, they squat often with total ease and beautiful alignment. However, due to the amount of chair/couch/car sitting we do, many people have lost the mobility to properly squat. This video with QSY Director Leena shows a simple modification to help you get more comfortable in a low squat, and eventually you can reduce the support over time as you regain mobility. See if you can incorporate this position throughout your day- send a few emails, answer a phone call, chop some veggies, weed your garden, play with a kid or pet… all possible from a squat!
Tag Archives: yoga
Movement, Massage and Healthy Pregnancy
by Melissa Miller, RMT
Movement is vital to life and is a cornerstone to a happy and healthy pregnancy. Movement prevents joint stiffness, improves circulation and increases energy levels. Staying active also releases positive endorphins which helps with discomfort, especially towards the end of the third trimester. A focused exercise and stretching routine will help build an awareness and confidence in your body and its ability to adapt to the physical and emotional changes during this exciting time.
Aches and pains are normal as your baby grows and can vary from trimester to trimester. Taking even 15 minutes out of your day for some basic movements can make all the difference throughout pregnancy and into your labour experience. Here is a basic movement sequence that I have offered to plenty of pregnant clients that is safe for all trimesters and can be modified to your fitness level. 
Continue reading “Movement, Massage and Healthy Pregnancy”
Singing Mantra – Continuing the Inquiry into Cultural Appropriation and Yoga by Emma Dines
Last December I recorded five songs that I sing for students at the end of my classes, while they rest in savasana, a final resting pose. We have been releasing the songs periodically throughout the last year on our blog. You can listen to and download all of them on Soundcloud. This last song is actually a mantra, called the Gayatri Mantra. It is one of the oldest Vedic chants, and this version that I sing is a shortened version of the original.
It is interesting and a bit uncomfortable that I am releasing this song now, after posting a reflection about cultural appropriation and yoga in December. In that post, I wrote, “When I first began teaching yoga six years ago, I was excited about the philosophical content I was learning and eagerly shared my interpretations/understanding of Tantra with my yoga students. I taught my students to sing mantras, and told them stories of Hindu deities. Now, looking back on that, I feel embarrassed. I would describe my early teaching as uninformed cultural misappropriation. Whatever cultural aspects of yoga I was sharing, they had been taught to me by white teachers, some of whom were scholars, but nevertheless, I was taking aspects of Hindu religious culture and teaching them as if they were mine.” Continue reading “Singing Mantra – Continuing the Inquiry into Cultural Appropriation and Yoga by Emma Dines”
Happy Holidays 2015
A special message from QSY Director, Leena Miller Cressman:
Happy Holidays from all of us at Queen Street Yoga! 2015 was another exciting year for our studio. We celebrated our 10-year anniversary, our first group of yoga teacher trainees graduated and are now teaching all over KW, our teaching and administrative staff grew, and we’ve continued to expand our class schedule and special programming to serve our wonderful community.
This year has not been without challenges, especially related to ION construction around us and renovations in our building. We are very excited that our facade is getting a facelift, we are getting a brand new sign, and Black Arrow Cycles will be our new neighbour on the ground floor in January.
We have our eye on the long term, and we know that these changes will be wonderful for our greater community in the years to come. But in the meantime, we know that traffic and parking around the studio has been a challenge for our students. We, like many other local establishments, have noticed a decrease in business downtown corresponding with the construction, and our operating budgets are tight as a result.
Thank you for continuing to come to classes and support this learning community despite the traffic and construction. At this time, we would like to ask for your help to keep our programming going strong. In order to maintain the drop-in classes you love, and continue to offer courses, community events and workshops, we need your help! Word of mouth referrals and support are always helpful for small, independent businesses, but now they are more important than ever.
Here’s what you can do to help:
Cultural Appropriation & Yoga
Queen Street Yoga was approached by local newspaper The Community Edition to write something about cultural appropriation and yoga, after this Ottawa Sun news article went viral. There is a lot more to the Ottawa Sun story than was originally reported, and we highly recommend reading our colleague Matthew Remski’s take on it, in which he details how the story was mis-reported, and the way in which popular media mostly shut down and derided the idea of cultural appropriation in yoga. At Queen Street Yoga we think awareness of cultural appropriation in yoga is very important, and in the following piece that Emma wrote for The Community Edition, she shares some thoughts and reflections on how her teaching has changed in the last few years, as she has learned more about the reality of cultural appropriation. Emma wants to acknowledge SAAPYA (South-Asian American Perspectives on Yoga in America) and other colleagues in the yoga community for helping her better understand the issues and impacts of cultural appropriation and yoga.
In the last several years, Queen Street Yoga has been looking more deeply into questions of privilege, oppression and cultural (mis)appropriation, and how they show up in the teaching of yoga, and in the experience of yoga studios. We have been examining how yoga was taught to us by mostly white, cis-gendered teachers, and thinking carefully about what it means to be North-American born practitioners of a tradition that has its origins in India. I define cultural (mis)appropriation as instances when members of a dominant culture take elements of a minority culture and use them outside of their original cultural context, often times reducing or commodifying those cultural aspects to “exotic” and meaningless fashion or activities. Cultural appropriation is a complex subject, and people often get defensive when it is mentioned. Recently an article was published in the Ottawa Sun about a yoga class at the University of Ottawa that was purportedly cancelled due to fears that it could be considered cultural appropriation. The Ottawa Sun later printed a retraction and reported that the class was cancelled due to low attendance, but that did not stop the viral media-storm in which many white columnists and writers derided the whole idea that yoga could be considered cultural (mis)appropriation.
Thinking about the issue of cultural appropriation in the last few years has changed the way that I teach yoga and create studio programming, as the Creative Director of the studio, and as the Co-Director of our Teacher Training Program. My teaching has changed a great deal from when I first began. Continue reading “Cultural Appropriation & Yoga”
Regaining Core Strength After Twins – A Post by Kris
This post was written by longtime QSY teacher Kris Lekin. In this post, Kris offers some insight into re-gaining core strength and support after pregnancy.
Just before I got pregnant in 2013, I was more physically fit than I had ever been. I was deepening my yoga practice, running and cycling daily, and even going to the gym (ok, that was only occasionally – I’ve never loved the gym). Then came the pregnancy (dun, dun, duuun)…with twins! My belly grew large and fast, and so did the rest of me. I accepted it as all being part of the process, but I was troubled by the size I would inevitably be and what that would do to my core muscles. I was aware of the condition diastasis recti (separation of the rectus abdominus muscle into left and right halves) and knew that this was inevitable with a twin pregnancy that went to term. It is a condition that occurs from 30-40% of all pregnancies. While pregnant, I studied with Jill Miller (of the Yoga Tune Up method) to help keep my inner baby carriage (a.k.a. the deep core) strong to support pregnancy and birth. However, the more my belly swelled, the less optimistic I was that I would ever be able to plank again, let alone do a handstand.
I carried my babies for 40 full weeks, and they grew and grew. I couldn’t have been more proud that I had “made it” that long, despite the fact my body had completely changed. A couple of months after delivery, I eased back into my yoga practice and tried to run once again. My body felt foreign. It also felt like my insides were falling out and that my middle wasn’t being supportive in my movements. Continue reading “Regaining Core Strength After Twins – A Post by Kris”
100 Faces- 10 Years of QSY
This post was written by QSY Director, Leena Miller Cressman.
This fall, Queen Street Yoga turns 10! It’s a significant milestone as a small business and as a community. According to this article by Forbes, only about one-third of small business survive 10 or more years. Yippee, beating the odds! In addition to throwing an awesome party to celebrate (more on that later on), I wanted to share some of the story of how Queen Street Yoga came to be what it is today.
Just over ten years ago Meaghan Johnson, a Kitchener native, founded the studio. From the story I remember Meaghan telling me, at the time she wasn’t planning to open a large yoga studio. However, someone tipped her off about this beautiful space with glowing hardwood floors, big windows and high ceilings that used to be a dance studio, but now was sitting vacant. (Before it was a dance studio our space was a club called Pop the Gator- if anyone has photos or stories about that send them our way!) Meaghan arranged to visit the vacant space, and upon walking into the space she exclaimed, “Well shit, now I have to open a yoga studio. This space is too perfect.”
The studio opened with a staff of several other teachers in addition to Meaghan, and always had an emphasis on mindful, alignment-based yoga, with a grassroots community feel. Meaghan once told me that she opened the studio with about $1,000 and slowly invested and grew the business from there. This gradual model of growth, alongside a lot of community support, thoughtful offerings, and caring, dedicated students, teachers and administrators is why we’re still open and still growing today, ten years later.Continue reading “100 Faces- 10 Years of QSY”
In These Bodies We Will Live [Emma’s Savasana Songs + Free Download]
Emma is currently away on a 3 week vacation to Burning Man. You may be missing her singing to you in savasana at the end of classes, so here is a recording of her singing the Mumford and Sons song, “Awake My Soul”. You can listen to it online, and/or download it!
Continue reading “In These Bodies We Will Live [Emma’s Savasana Songs + Free Download]”
Cool It!: A short practice to calm the nervous system & release the lower back and hips
This post and sequence was created by Leena as a follow up to last week’s post on #Selfcare, Restorative Yoga & Community Acupuncture.
The first few weeks of September are this funny in-between time. We’re on the threshold of transitions: the end of vacations, the weather turning (eventually) from summer to fall, back to school, back to routine, etc. Here at the studio we are gearing up for a packed fall schedule of special offerings, including lots of great pre-registered courses and a nearly sold-out Yoga Teacher Training program.
Here’s a quick little practice to help you cool off and calm down in this early September heat wave. It’s a great sequence for helping to soothe an over-reactive nervous system and find more ease in the lower back and hips. It would be nice as a before-bed sequence to help you get a good night of sleep. You can even do the last pose, legs up the wall, against your headboard. Enjoy!Continue reading “Cool It!: A short practice to calm the nervous system & release the lower back and hips”
Bring Me Little Water [Emma’s Savasana Songs + Free Download]
This song is called “Bring Me Little Water Sylvie” and was written by American folk and blues musician Lead Belly. It has been performed and recorded by many groups. Some of my favourite recordings are by Sweet Honey in the Rock and The Wailin’ Jennys.
I love the quality of soft yearning this song evokes. I usually sing it at the end of classes when there is a strong quality of stillness. I hope you enjoy my version of this song!Continue reading “Bring Me Little Water [Emma’s Savasana Songs + Free Download]”
The Branches 