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How do I lock my knee and why should I?

A straight leg is the foundation to several postures in the Bikram Method, the concept is simple and still I field the most questions in  regards to it. It’s all about your buns!

You should lock your knee because it is anatomically the safest and most therapeutic position for all of your leg joints. In particular, it  creates eustress (beneficial stress) for the knee joint.

The misunderstanding about this locked  leg is that the position somehow hurts the knee joint or creates hyperextension. Actually, it’s the movement of your leg bone The femur bone)  that will stop any hyperextension in the knee. If you are hyperextending your knee, your buttocks muscles are completely relaxed. Never bend your knee in this weight bearing position, you will create distress instead and cause injury over time.

Here are 3 things to do in order to create the leg position you want for this incredibly effect posture:

1. Straighten your leg. Push your knee back until the joint has no more movement. For those of you that hyperextend, you’ll see it occur now. Notice that your knee cap is turning in. This is originating  from the position of your femur bone (that long bone in your thigh) in your hip joint. Wait! We will get there!

2. Contract all leg muscles.
Squeeze the muscles in your calf and thigh. Notice your knee cap lifts when you contract your quadriceps. Notice your knee cap is still turning toward the center of your body. This is because of the position of your femur bone. Wait! Almost there, stay with me!

3. Contract your buttocks muscles.
Squeeze the standing leg buttocks muscles as much as possible. Notice the knee cap now turn forward and the hyperextension is gone! Your deep 6 rotator muscles externally rotate the femur bone in the hip joint. If you are hyperextending your knee, your buttocks muscles are completely relaxed.

And there you have it. When your buttocks muscles relax, your femur bone turns toward the center of your body and your knee moves beyond normal range of motion. When you contract your buttocks muscles the femur externally rotates and creates  straight position for the leg. Most of us have weak buttocks muscles from all the sitting we do. If you want to learn how to use them, try an Inferno Hot Pilates class. After they are sore from class, you’ll feel them contract when you are balancing on one leg!!

Our Vision, Mission and The Royal Code

OUR VISION:

An authentic community of compassionate people who feel content with themselves.

OUR MISSION:

At Queen City Yoga we help as many people as possible feel better through awesome teaching, incredible support, and authentic communication.

OUR CORE VALUES:

Honesty- Always be fair and straightforward.
Community- Honor the pursuit of our shared interest.
Equality- Maintain equal status, rights and opportunities for all humans.
Vulnerability- Be courageous and open.
Discipline- Follow the Royal Code without hesitation.
Love- Express great interest and pleasure whenever possible.

“Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance.” – Brene Brown

THE ROYAL CODE:

I agree to follow this code because I want to be an active part of this royal community and help improve my life and the lives around me.

1. Sign in at the desk before entering the Hot Room.  
2. Make room for your friends in the Hot Room (make 5 rows of 12 and keep the French doors a mat free zone)  
3. Be ready to sweat and on your mat before your teacher enters the Hot Room (in the rare case that you are late, come in quietly and we will happily make room for you).  
4. Stay on your mat until your teacher exits (in the rare case that you need to leave early, let your teacher know and we will teach you how to do this for maximum benefit).  
5. Rinse in the shower for 2 minutes maximum (your friends are waiting)  
6. Smiling helps new people who are nervous feel welcomed (never use a face that would scare small children)  
7. Ask for Help (we can solve nearly anything!)

What’s up with the Heat?

Since I began teaching Hot Yoga in 2002, I’ve been asked about the heat.
Why the heat?
Does it have to this hot?
What’s up with the heat?

The heat is a tool we use to facilitate therapy.

At Queen City we have a state-of-the-art heating system.  We pull fresh air in, heat it, and then distribute it evenly throughout the room. We use an exhaust fan to pull out humidity and CO2 when needed.  This way, we create a “Hot Room” to passively warm your body and stimulate vasodilation versus hanging heaters above your head that heat objects (like bodies and water bottles) and destroy tissue and corneas.

Vasodilation is the widening of blood vessels.  The muscles in the blood vessels relax and widen, thus creating less resistance.  This increases blood flow, lowers blood pressure and heart rate and increases circulation. Increased circulation gets blood to areas quickly and helps remove waste just as fast. All of this optimizes your body’s function. We’ve got therapy folks!

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Healthy Habits Challenge 2019

How  much  transformation are you looking for?

Join us January 09 to February 19 for this challenge that will cultivate healthy habits.
How does it work?
Sign up by 6am January 09.
Choose how many classes you’ll take during this 6-week challenge.
Put a star on the board for each class you take.
Get a raffle ticket for EVERY star.
Be entered in the raffle to WIN a YEAR of UNLIMITED YOGA & PILATES!

sign up

COST TO PARTICIPATE: $20*
This entrance fee includes 3 workshops:
Hot Exercise Nutrition
Yoga Posture Anatomy.
Accurate IHP Exercises.
*Classes not included

OPEN HOUSE Saturday 01/05/19

FREE CLASSES

register now

Here comes the New Year!

Get ready to feel AWESOME!!

OPEN HOUSE Saturday 01/05/19
FREE CLASSES

Save your spot

7:00 am Bikram Method Hot Yoga
9:00 am Inferno Hot Pilates
11:00 am Bikram Method Hot Yoga
1:30 pm Inferno Hot Pilates

Save your spot

Intro Special Sale-
Buy the $30 for 30 Days Intro Special for $20 for any first timer

register for class

Bridges!
Help! They're so hard!!

October 15, 2018

(It's not a yoga bridge. That's a backbend!)

Bridges make your butt and abs strong which helps heal back pain.  They are the number one exercise used to heal distal and proximal hamstring injuries, like pulls, tears and even tendinopathy. Bridges strengthen the hamstrings, glutes, abs, pelvic floor and triceps muscles without any pulling, jarring, or high impact.  For many of us, it's the first time we find our pelvic floor.  I'll break it down to make it easier for you to do in class!

6 keys to bridges:
1.Maintain a neutral spine
2. Keep your feet under your knees
3. Engage your pelvic floor (pee muscle)
4. Use lateral breathing to maintain your abdominal contraction (squeeze from your pubic bone to your ribs)
5. Squeeze your glutes (buns tight)
6. Keep your shoulder blades ON THE FLOOR

Exhale Up.                               Inhale Down.
Lift.                                             Lower.  
Raise.                                         Hover.
Squeeze at the top.              Squeeze at the bottom.

No back bend.  Keep Your shoulder blades on the floor. Neutral Spine.

MAKE IT BURN

OPEN HOUSE: FREE CLASSES ON 11.24.18

SMALL BUSINESS SATURDAY!

REGISTER NOW

Small Business Saturday is on and poppin' on Saturday, November 24th. Join us for free classes and special sales the Saturday after Thanksgiving!

We love you all so much and are excited to show our gratitude to this amazing yoga community by offering free classes for you and your friends and family and special discounts on gift cards and accessories.

OPEN HOUSE Saturday 11/24
FREE CLASSES
Build-a-basket Retail and Gift Card Sale
Annual Membership Sale- $1105- 10 ONLY!
Intro Special Sale- $20


Save your spot in the free classes below!

9:30 Bikram Method Marla
12 pm Inferno Hot Pilates Autumn
2:00 pm Hot 26+ Alex

ONE DAY ONLY--SALE SALE SALE--ONE DAY ONLY

Build-a-Basket Retail and Gift Card Sale- buy 3 retail or GC items and get 20% off/buy 5 and get 25% off/ buy 7 and get 30% off

ONLY 10 OF THESE FOR SALE--Annual Membership Sale- $1105- includes a private lesson/15% off retail/1 Waymat--ONLY 10 OF THESE FOR SALE

Intro Special Sale-
Buy the $30 for 30 Days Intro Special for $20 for any first timer

REGISTER NOW

SHOULD I TRY A 30 DAY CHALLENGE??

September 18, 2018

Yes.

Give me 30 days, I’ll change your body.  Give me 60 days. I’ll change your life.”

Here’s the truth about transformation no one wants to tell you.

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How Do I Hydrate?

September 4, 2018

Being hydrated is a way to prepare for yoga and pilates classes.  If you are pounding water before class STOP! These 3 things will help you!

1. USE YOUR CHANGE PURSE!  What? Yeah.  My gramma always told me to keep my change in a change purse and I’d always have a “little something” if I was short on cash.  Water works in a similar way! How? Well, it takes about 60-70 minutes for water to hit your organs and be ready for use.  If you pound water before class, your body can’t even use it until you’re almost done. Put the water in WAY before. Start the night before class and/or during the day before you go.  That way your body has plenty of water to function when you add intense exercise. When you reach for your change purse, you want to hear it jingle.

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QUEEN CITY 2.0 OPEN HOUSE 9/15 & 9/16

August 31, 2018

FREE CLASSES
Saturday 9/15 & Sunday 9/16

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Optimized Pricing Starts 09/03/18
Wait, what about the membership I’m on?

August 23, 2018



EVERYONE HAS THE OPTION TO OPT-IN TO A SPECIAL $89/MONTH MEMBERSHIP  BY 09/16/2018!

Everyone?? Yes, you’ve got 2 weeks to let me know:
I want in on this rad deal! $89/month!

‍$99 Auto Membership is going out with the fanny pack this year!  We all love a good fanny pack, but it’s time to let it go.  If you just love your existing membership you’re  grandfathered in, so nothing will change, BUT we also have an AWESOME DEAL for you…

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Presenting Queen City 2.0

August 14, 2018



Queen City is bringing you more and bringing you our best.  We are adding 7 Inferno Hot Pilates and 2 Hot 26+ classes to our schedule on September 3.  We are adding Optimized Pricing by giving everyone the opportunity to Opt-in to our SPECIAL Auto Membership: $89/month.  Lock in by 09/16/18 and it’s yours!  It includes 15% off retail always, free childcare, $10 drop-in for your teens, and 3 buddy passes at time of purchase. Can be put on hold one time for 30 days EVERY year!
New Classes.  New Schedule. Optimized Pricing. Beginning September 3, 2018

"Vulnerability sounds like truth and feels like courage." — Brene Brown

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