The Yoga Tag

Hopefully you’re treating yourself! Last night I spoke about wearing masks… What mask(s) do you wear? We all do it at times. But it is so liberating and ❤️ affirming when we can release the masks and be the true authentic self that we are called to be! I hope you know that you are enough and worthy. Take off your mask and find out how powerful you truly are! Happy Halloween my friends!

Come join me for your mid-week class! 6pm and….Free! Sponsored by First Presbyterian Church off of Western and 25th Street. Just Move your bones and breathe! This is an all levels class…as always! Message me with your questions! Come through the courtyard. Class is inside in the basement.

2 classes! Come join us for Monday night yoga in Kingfisher, at 6pm and 730pm. No tricks…just treats for your mind, body and spirit! Only $10 with social media discount!
👉Remember...this is an all levels class. ♦️Meaning, if you’re new, if you don’t have a mat, if you have no idea what any of it’s about...please join us! It’s a great day to begin!
🧘‍♀️Space is limited at 9 people per class. Please either pay in advance with Black Gold (online or in person) or text me at 405-250-0877. Send me your name and how you want to pay (Cash, Venmo, Cashapp) and if you have any questions!


❤️

Congrats to my friend Jenny who finished the Marine Corps Marathon yesterday in 3.42! She had a pre-marathon Thai Bodywork session last Monday for the first time and I focused on her legs and glutes. Thanks for trusting me to work on you before the race! I knew you would do awesome!

Come join me for your mid-week class! 6pm and….Free! Sponsored by First Presbyterian Church off of Western and 25th Street. Just Move and Breathe! This is an all levels class…as always! Message me with your questions! Come through the courtyard. Class is inside in the basement.

Only 1 class tonight! Come join us for Monday night yoga in Kingfisher, at 6pm. Move your bones! Only $10 with social media discount!
👉Remember...this is an all levels class. ♦️Meaning, if you’re new, if you don’t have a mat, if you have no idea what any of it’s about...please join us! It’s a great day to begin!
🧘‍♀️Space is limited at 9 people per class. Please either pay in advance with Black Gold (online or in person) or text me at 405-250-0877. Send me your name and how you want to pay (Cash, Venmo, Cashapp) and if you have any questions!


❤️

Kingfisher Monday Night class 10/21, only the 6pm class. No 730pm class!

What’s your definition of fear? Can you rise?

Hi friends! Happy Tuesday to you! I hope you’re having a great week and you’re enjoying the cool temps! Although too much “screen” time isn’t great, sometimes you can find some positivity posts to help your outlook and reminders to get through your day. I hope my stories can be that for you. Every day I will post some inspiring content that I find in my feed. They’re reminders for me and I hope they can be for you as well. And, if you find something that’s inspirational would you send it to me? I think we all need each other to get through this life. To find the strength for life’s challenges and for our own self challenges to continue to grow and evolve. Love you all! ❤️

2 classes! Come join us for Monday night yoga in Kingfisher, at 6pm and 730pm. Step on your mat to move and breathe with gratitude! Only $10 with social media discount!
👉Remember...this is an all levels class. ♦️Meaning, if you’re new, if you don’t have a mat, if you have no idea what any of it’s about...please join us! It’s a great day to begin!
🧘‍♀️Space is limited at 9 people per class. Please either pay in advance with Black Gold (online or in person) or text me at 405-250-0877. Send me your name and how you want to pay (Cash, Venmo, Cashapp) and if you have any questions!


❤️

Thoughts… ❤️ Happy Friday to you!

This is the time to be slow,
Lie low to the wall
Until the bitter weather passes.

Try, as best you can, not to let
The wire brush of doubt
Scrape from your heart
All sense of yourself
And your hesitant light.

If you remain generous,
Time will come good;
And you will find your feet
Again on fresh pastures of promise,
Where the air will be kind
And blushed with beginning.

JOHN O'DONOHUE

From his books, Benedictus (Europe) / To Bless the Space Between Us (US)
Ordering Info: https://johnodonohue.com/store

County Clare, Ireland
Photo: © Ann Cahill

Come join me for your mid-week class! 6pm and….Free! Sponsored by First Presbyterian Church off of Western and 25th Street. Come join me! This is an all levels class…as always! Message me with your questions! Come through the courtyard. Class is inside in the basement.

Great class last night in Kingfisher! We talked about following dreams and stepping into the unknown, manifesting...and celebrated some recent successes. Yoga may be just getting on the mat and moving, but in so many ways it’s not. It’s also proving in a physical way, that you are capable of so much more! It’s then translated off the mat when you remind yourself to try the hard stuff, to do the things that you’re passionate about, and to follow your dreams. Until the next time!

2 classes! Come join us for Monday night yoga in Kingfisher, at 6pm and730pm. Let’s move your bones! Only $10 with social media discount!
👉Remember...this is an all levels class. ♦️Meaning, if you’re new, if you don’t have a mat, if you have no idea what any of it’s about...please join us! It’s a great day to begin!
🧘‍♀️Space is limited at 9 people per class. Please either pay in advance with Black Gold (online or in person) or text me at 405-250-0877. Send me your name and how you want to pay (Cash, Venmo, Cashapp) and if you have any questions!


❤️

UPdate: This is on hold until I can get a good location. Hopefully soon!
OKC peeps…I’m planning a yoga in the park Thursday practice for at least the next 2 Thursdays. As you are typically coming from work, let me know your preference for OKC park and time. I’m currently considering a little park off of 29th street. We can keep 6pm or change it to 630. Let me know!

media1.tenor.co

Even the small steps count!

Come join me for your mid-week class! 6pm and….Free! Sponsored by First Presbyterian Church off of Western and 25th Street. Be a friend…bring a friend for no extra charge 😀This is an all levels class…as always! Message me with your questions! Come through the courtyard. Class is inside in the basement.

You know what your problem is? Here’s a reminder that YOU are worthy! ❤️

When we do “Toe-ga”…as explained in a very detailed study… Final results…it helps! Read below if you want all the science and anatomical stuff!

Just published 🔥

Local and non-local effects (on the posterior chain) of four weeks of foot exercises: a randomized controlled trial 🦶

🦶 The intrinsic foot muscles (IFM) play a crucial role in supporting and maintaining the stability of the medial longitudinal arch during movement (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5140815/, https://pubmed.ncbi.nlm.nih.gov/24478287/). The plantar IFM are organized into four layers, with the most superficial layer being functionally connected to the plantar fascia (https://pubmed.ncbi.nlm.nih.gov/23632367/,https://pubmed.ncbi.nlm.nih.gov/37949605/). Dysfunction or weakness of the IFM are associated with an increased risk for foot dysfunctions, like plantar fasciopathy, foot deformities and a reduced medial longitudinal arch support or flexibility (https://pubmed.ncbi.nlm.nih.gov/35724360/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4101314/).

📘 A brand-new study by Gabriel and colleagues investigated the local and remote effects of a four-week intrinsic foot muscle (IFM) exercise intervention on foot posture, flexibility, and posterior chain performance in 30 recreationally active adults. It also explored whether any contralateral (non-trained leg) effects occurred from performing these exercises unilaterally. (https://www.nature.com/articles/s41598-024-71585-y)

👫 Participants in the intervention group performed five different foot exercises designed to target the intrinsic foot muscles (IFM). These exercises were performed unilaterally (on one leg), while the other leg was used to measure any crossover or contralateral effects.

The exercises included (s. pictures)

▶︎ A: Toe-spread-out exercise (warm-up): This exercise focuses on spreading the toes apart to activate the intrinsic muscles of the foot.

▶︎ B: Hallux extension: Isolated extension of the big toe. Lesser toe extension: Isolated extension of the smaller toes.

▶︎ C: Toe grip (curl): The exercise involves curling the toes to engage muscles in the foot and lower leg.

▶︎ D: Short foot exercise: A common foot-strengthening exercise aimed at lifting the medial longitudinal arch by contracting the intrinsic muscles without moving the toes.

🏋️‍♂️ Each participant performed the exercises in two blocks (lasting approximately six minutes each), split between two times of the day. One block was performed in the morning or pre-noon, and the second in the afternoon or evening. The exercise protocol required participants to complete 10 repetitions per exercise, with each session starting with the warm-up (toe-spread-out exercise). The final position in the exercises was held for 5 seconds and repeated for three sets, with a 10-second pause in between.

🏋️‍♂️ Progression and Resistance

After the first week, participants were contacted to ensure proper exercise ex*****on and to discuss any issues. Once the participants were comfortable and showed no adverse effects (such as pain), the training intensity was increased by adding resistance using a resistance band (TheraBand). The band added external resistance, focusing on ensuring participants could complete the full range of motion with the given repetitions. The exercises were performed for at least five days per week, and participants had access to video instructions via a web-based platform for guidance.

🔑 Key Details on the Program

👉 Frequency: Exercises were performed at least five days a week.

👉 Duration: Each session consisted of two 6-minute blocks, performed at different times of the day.

👉 Progression: After one week, a resistance band was introduced to increase the difficulty, allowing participants to continue strengthening as they progressed through the four-week program. The resistance band (intensity: red) was either put over or under (i.e., extension or flexion) the big toe or the lesser toes, and participants held the band ends in both hands to apply resistance to a maximum so that they were still able to perform the exercise to a full range of motion and the pre-given repetitions. The band was placed under the metatarsophalangeal joint for the short foot exercise. Participants applied tension to the band (with one hand) and conducted the training with the aim of being unable to pull out the band.

👉 Positioning: All exercises were performed in a seated position, a departure from some studies where exercises are done standing, which might influence results.

🔂 Study Methodology

Participants were randomly assigned to either the control or foot exercise (FE) group. The control group did not participate in any intervention. In contrast, the FE group followed the prescribed four-week exercise program. A wash-out period of four weeks was implemented after the intervention to assess the retention of effects.

📊 Measurements and Outcomes

Measurements were taken at baseline (M1), after the four-week intervention (M2), and after the wash-out period (M3).

These included:
🦶 Foot Posture Index-6 (FPI-6) to assess static foot posture.

🦶 Arch Rigidity Index (ARI) to measure the mobility of the medial longitudinal arch.

🦶 Single-leg stance balance to evaluate foot function and balance.

🦶 Range of motion (ROM) of the first metatarsophalangeal joint and the ankle joint

🦶 Posterior chain performance via tests such isokinetic measurement of the hamstrings peak torque and Bunkie Test (reverse plank test).

📊 The key finding was that foot posture (index) improved by 26% in the trained leg and by 11% in the untrained leg from baseline to the end of the intervention. The ankle range of motion and balance also improved but became significant only after the wash-out period.

💡 Conclusion

The study concluded that the four-week foot exercise program was beneficial for improving local foot parameters such as foot posture and ankle range of motion but did not show significant remote effects along the posterior chain. The results also indicated that foot posture improved in both the trained and untrained legs, suggesting some contralateral effects of the foot exercises, although no remote flexibility or performance improvements in the posterior chain were observed.

2 classes! Come join us for Monday night yoga in Kingfisher, at 6pm and730pm. Come and practice listening to your body! Only $10 with social media discount!
👉Remember...this is an all levels class. ♦️Meaning, if you’re new, if you don’t have a mat, if you have no idea what any of it’s about...please join us! It’s a great day to begin!
🧘‍♀️Space is limited at 9 people per class. Please either pay in advance with Black Gold (online or in person) or text me at 405-250-0877. Send me your name and how you want to pay (Cash, Venmo, Cashapp) and if you have any questions!


❤️

Thursday night in The Plaza at YogaLab! All levels! Come join me tonight 👉6pm...$10
🧘‍♀️ Remember...this is an all levels class. ♦️Meaning, if you’re new, if you don’t have a mat, if you have no idea what any of it’s about...just show up! -yoga love