There are a few reasons!

First, there's no worries no stress. Our teachers are focused on YOU and making sure everyone feels comfortable. The classes are accessible and fun, so that all can benefit and experience YOGA!

Feel at ease at these small groups, as you receive individualized feedback.

Come as you ARE. Don't wait to buy the right outfit or be in a certain kind of shape. Just be YOU and join us for some movement with breath….. experience the medicine for the mind and body.

We are lucky to have Sara join our team to allow for more small group yoga sessions. She currently teaches a class Thursday nights at 6pm at Vangool Wellness. If you would like to book a private or small group sessions with her, please contact us at [email protected]

Thanks for sharing your passionate for yoga and laughter with us Sara!

It has officially been 1 year since Vangool Wellness opened its' doors for Physical Therapy and Yoga Services. 

A lot has happened over the course of the year. With the support of mentors like Ryan Leier, Caitlin Powell-Bowman, Andrea Deopker-Gavidia and more. My dream of creating a wellness community and centre has become a reality!

It is only the beginning and there is much more work to be done, but I am so grateful for the opportunities that have arisen thus far… and so inspired to continue to connect and grow this community of wellness and accessibility. 

In the spirit of growth and community we are happy to announce that we have added an additional location at One Yoga Saskatoon! We are so happy and blessed to be apart of the One Yoga family. One yoga is located at #4-527 Main St. Saskatoon (just off broadway).  

Our second BIG announcement is that Regan Hildebrandt is joining the Vangool Wellness team! Regan is a physiotherapist who will be consulting with us part time in the evenings. She brings immense joy and compassion… we are so blessed to have her! 

Urdhva Mukha Svanasana or Upward Facing Dog

Upward facing dog can be medicine or poison much like chaturanga (low-push up) we discussed earlier. Upward facing dog is a pose that is usually linked with the transitions from standing through to downward facing dog in a Vinyasa class. Many individuals can irritate the shoulders and neck with improper technique and/or not adjusting when they begin to fatigue and form breaks down. Here are a few tips ton how o keep the pose safe and the medicine it can bring!

Benefits:

This posture is great for strengthening our postural muscles.... That’s why it’s so hard when done correctly! This pose takes us out of the slouched and chin poke posture, opening our chest, hips and abdominals while also strengthening our spinal muscles. Our wrists and arms are also strengthened. Individuals with back pain can also benefit from this pose, as it promotes proper extension and mobility through segments that tend to get stiff. Let’s not forget about the viscera... even the abdominal organs are stimulated. 

Technique:

As with most postures we want to keep the shoulders down and back at the peak of this pose. Ideally the “eyes” of the elbows or elbow creases should be facing each other. The chin can be tucked or extended. If the chin is extended it is important that the mid spine contributes to the extension upwards, otherwise the neck joints can be excessively strained. I would recommend keeping the chin tucked, as this is much more therapeutic for the spine and subtle body systems.

The contact points are ideally the hands and the toes with the hips and thighs firm and lifted. 

The tricky part is ensuring that every segment of the spine is contributing to the movement. Often times the low back and neck excessively bend to make up for a stiff thoracic spine. For these individuals it is best to modify so that the pose is MEDICINE not poison. Modifications such as Bhujangasana (cobra) or Cow pose. Another great option to make this pose accessible is moving to the wall or using a chair. I love to do a Sun Salutation A sequence against the wall or with the chair when my body feels stiff, sore or fatigued. 

If you’re ever unsure about a pose... check in with your body intelligence and breath.. It will let you know if you need to modify. 

Thanks for connecting with me:)

Much love,

Ardha Matsyendrasana or Seated Twist/Half lord of the fish pose

This pose is named after Lord Matsyendarasana who was a renowned teacher of yoga who, according to legend, developed this pose.

This pose is excellent in targeting the internal and external bodies. However, it can cause injury to the Sacro-Iliac-joint when done incorrectly. I have had many questions recently regarding such injuries; this post will address such issues with the SIJ and ways to practice safely without injury:).

Benefits: 

Twists in general stimulate the internal body. When combined with mindful breathing, focusing on the exhale to deepen the twist stimulates the liver, kidneys, and digestive systems. This is why twists are cleansing or clearing postures. Helping to rid the body of toxins and other chemicals that do not serve the body. Ardha Matsyendrasana also relieves menstrual pain, fatigue, sciatica, infertility and back pain (according to Yoga Journal). External benefits include opening the spine, shoulders, hips, and neck. 

Technique:

To target the above benefits it is important the the twist is created by all level of the spine, particularly the mid (thoracic) region. Too often we are tight in the mid back and shoulders. This causes us to create the twist from the hips and SIJ if we are not mindful.  

This brings me to the SIJ. Stay with me folks this won’t take long and it will CHANGE your twists!

The SIJ is sighted to only have approximately 3 degrees of movement. Which means it should be fairly stable. There is a large network of ligaments that hold the sacrum (sacred bone) to the pelvis (ilium). Ligaments are not as elastic as muscle or tendons. When they have been stretched, they do not recoil. Think of a severe ankle sprain. After the ankle is sprained once, it tends to be more vulnerable to roll. This happens in the SIJ. Once strained, we tend to then twist continually through the path of least resistance; the SIJ. An unstable SIJ can cause issues down the road in the back, hips and pelvis. Soooooo please when you twist set up correctly and be mindful. Here are some tips to make sure you SAVE your Sacrum :).

In sitting, cross one leg over a straight or bent leg. Place the same hand behind you propping the chest and spine nice and tall. Inhale to lift the opposite arm; exhale cross it over the thigh twisting toward the bent leg. Try not to use the arm against the leg as a lever to twist, rather use your abdominals to deepen the twist on the exhales. Using the abdominals will stimulate more of the benefits of the internal body and tone the core. 

If you ever feel the stretch in the low back, reset and try twisting more through the upper and mid back using the set up above. In general, if you sit tall so that the head neck and trunk are stacked over the sitting bones, the spine will be in a position to do all the twisting.... not your sacred bone:).

As usual, I’ve attached modifications for use in the chair.... Enjoy!

Love,

Virabhadrasana 1 or Warrior 1.

This is another pose that is tricky to do especially when first starting out. Many of us do a lot of sitting which shortens the muscles of the hips. Virabhadrasana 1 takes us out of the shortened hip position and challenges the range of our hip flexors. It also targets the range of motion of the ankles. Here are a few tips to help transform this pose from being one that you count down the breaths... and instead make the breaths COUNT!

Technique:

You can enter this pose from tadasana (mountain pose) or from Adhomukasvanasana (down dog). If you are new to this pose take a shorter lunge stance. Prior to lungeing into the lead knee, place the hands on the hips and slightly tuck the hips under to promote less strain and bending into the low back. Straighten the back knee as much as possible, then slowly bend into the lead knee without losing the length of the spine or back leg. For beginners it is a necessary adjustment to have the back heel lifted slightly. We of course want to keep working toward grounding the back heel, but it is far more important in my opinion to keep the hips and spine in a correct position than to have the heel pressing into the ground. 

The arm positions can vary. For those with tight shoulders and neck issues a wider arm position is recommended. The head can be neutral, or extended (looking up), depending on the health and mobility of the neck. Generally speaking it is best to start with an arm and neck position that allows for the most space and ease of breath. The goal is to take out any harshness in the breath, and feel the breath move you deeper into the posture. Exhales allow for deepening into the hips and legs, inhales allow for length and ascension of the spine.  

More advances practitioners may be able to work toward a back bend in this pose. This is possible by focusing on the extension from the mid spine rather than the low back alone. The breath will guide this movement. As soon as the breath becomes choppy and strained it may be an indication that the pose has lost it’s effortlessness and the spine may be dropping rather than rising from the hips. 

There are several modification for this pose. The wall can be used as well as the chair (see below). The same principles apply, however the degree of arm support on the chair or wall will vary from individual to individual. In a vinyasa class a kneeling lunge is a great alternative to Vira I. 

Benefits:

This pose is great for opening the hips, as it targets the hip flexors which shorten with prolonged sitting. It also strengthens and tones the legs and core. This pose requires body awareness and sensitivity to breath, which aids in improving the mind, body, breath connection. Vira I also challenges and promotes balance. In Vinyasa classes this pose is a foundational pose often transitioning us into other standing postures. So it is probably best to make peace with this pose and find the things you love about it...... because it’s not going anywhere :). 

But don’t give up! Often the poses that are the most challenging are the ones from which we can learn the most about ourselves. 

Big Love,

Adrianne Vangool

Baddha Konasana or butterfly or cobbler’s pose or bound angle pose. This is a more restorative pose than the others we have discussed so far. However, it’s utility should not be understated. 

Benefits:

The benefits of this pose are not necessarily visible but are hugely beneficial for the organs and the internal processes of the body. They are many... so here is a list from the yoga journal. B.K.S Iyengar has sighted a similar list as well in his texts. His daughter Geeta Iyengar highly promotes this pose for it’s medicinal qualities. 

Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys

Stimulates the heart and improves general circulation

Stretches the inner thighs, groins, and knees

Helps relieve mild depression, anxiety, and fatigue

Soothes menstrual discomfort and sciatica

Helps relieve the symptoms of menopause

Therapeutic for flat feet, high blood pressure, infertility, and asthma

Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue *(Yoga Journal).

I want to highlight a few benefits that I specifically focus on in my therapeutic sessions. Baddha Konasana is excellent at relieving sciatic pain or low back pain in general. Especially when done in the supine (lying) position on a bolster or rolled up blanket along the spine (see picture below). Furthermore, tight adductors (muscles of the groin) can lead to back and hip dysfunction. Women experiencing menstrual pain can benefit greatly from this pose, as it relieves the pressure in the pelvic region.

Technique:

Seated version: Baddha Konasana

Sit upright on a bolster, block or on the floor. If the knees come quite high then it can be helpful to start with the back against the wall or on a higher block or bolster.

Position the feet as close to the midline as possible. Drawing the feet open like a book. Initially the surfaces of the feet might be difficult to draw apart. With time this will come. 

Inhale to draw the spine long and the chest open, exhale to draw yourself forward. Try to avoid excessive rounding of the low back. Often times simply coming tall and gently leaning forward is enough. Rather than forcing the feet open and the elbows against the thighs, soften into the pose. Imagine your shoulders and neck softening and melting. Allow gravity to pull the legs down, and focus rather on keeping the spine long and the chest open. 

Supine version: Supta Baddha Konasana

In sitting place the bolster or blanket against the low back. Slowly lower down to lie on the bolster. Avoid any space between your back and the bolster. If there is pinching or low back pain, lift and tuck your hips under. Posteriorly tilting the pelvis (for those anatomy nerds). Bring the feet together and toward the midline. For a less aggressive stretch, bolsters or blankets can be places under each knee to support the legs. 

This is a pose I try and do daily. I have found it extremely helpful on many levels. I sometime do my deep belly breathing (diaphragmatic breathing) in this pose, as it allows for greater expansion with less resistance. If you struggle with belly breathing this is a great way to start to feel it in your body!

Keep in touch! Feedback, questions?? I would love to hear from you!

Love,

Adrianne Vangool 

Director of Vangool Wellness & Rehabilitation Inc.

Welcome to week two of our pose of the week until our 1 year anniversary!

The next pose is low push-up or Chaturanga Dandasana. This is a pose that transitions us from high plank to upward facing dog or cobra in our Sun Salutation A series. It is also the pose I get the most questions about... and maybe the pose that can injure the most when done improperly. 

The key to this pose is checking your ego at the door. It doesn’t matter if you lower down from the toes or the knees. What matters is the technique. If the technique is correct, then you will get far more benefits in strength than doing it incorrectly from a seemingly “more challenging” option. 

Technique:

There are so many ways to modify this pose to make it accessible for all levels. As shown in the pictures below. However, the technique is the same regardless if you are lowering from the knees, toes, against the wall or the chair.

First, set your shoulders down and back. activating the muscles between your shoulder blades. Keep the elbows close to your body. Tighten the naval towards the spine and take out any flexion in the hips. We want our body to be in a straight line, from head to toe. The pose will feel “lighter” if you are able to charge the legs from the glutes to the thighs and calves. This pose requires activation of all the muscles in the body. That’s why the Sanskrit name means “four limb staff pose” and that is where the benefits of the pose lie. 

Once the body is firm and in position, slowly lower your body down while keeping the elbows and arms against the rib cage. If your shoulders start excessively dipping forward, elbows go out to the side, back sages, or the breath is held... these are signs that your body needs a little more support, so simply modify. Otherwise, you put your shoulders at risk of injury and the pose becomes hypertensive. 

Instead of getting strength benefits of the core, arms and legs; you end up hanging out on the joints to lower and straining the heart by holding the breath... this eventually will cause injury. 

Benefits:

We tend to have a love hate for the pose... we like the challenge and the idea of it toning our body... but we hate how slow the teacher counts as we lower down and how painfully challenging it is to do correctly:).

Well, here are some reasons why it’s good for us. Which may help the next time your teacher is slowly counting... down..... from ...... tennnnnnnnnn. 

The main benefits are the strength this pose builds. Chaturanga tones the muscles of the arms, specifically the triceps. When done correctly it also promotes strength in the shoulder stabilizers (rotator cuff muscles: supraspinatous, infraspinatous, teres minor, and subscapularis). The postural muscles of the mid to low back are also targeted. All the work you do in this pose to keep your core engaged, does in fact strengthen your core! 

The take home from this pose is that Yes it is a great pose for strengthening; however only if done correctly. Please take the necessary modifications needed and avoid any sharp pain in the shoulders. And remember you can always skip the low push up and go right into down dog during sun salutation A.  At the end of the day the practice is about moving with breath and restoring balance within the body. Some people need to sweat and build tapas or heat... others need a more gentle approach. Make sure you are listening to body intelligence rather than ego. 

The body will speak to us in whispers, if we don’t listen it then needs to shout. Don’t wait for your shoulders to scream at you... modify first:).

If there is a pose you would like to see on the Pose of the Week. Send us an email!

Vangool Wellness: Pose of the week

Vangool wellness will be celebrating our 1 Year anniversary in May! Leading up to this we will be posting a Yoga Pose of the week. Breaking down the benefits, technique, and ways to make the pose accessible to everyone!

The first pose is Down Dog or in Sanskrit Adho Mukha Svanasana 

Benefits:

Gentle inversion supporting the circulatory system and lymphatic systems. Less work for the heart to pump blood to the torso and upper extremities. 

Provides gentle traction of the neck. That’s right, in this pose the neck is relaxed.

Tones the arms including the triceps specifically. 

Encourages an increase in length of the hamstrings and calves.

Provides gentle weight bearing throughout the body. Over time this increases bone density. If you’re 20 something you may not care about this.... but if your... well older our bone density reduces and we become at risk of osteoporosis. When this happens, our bones become more fragile and a simple fall on the ice could result in multiple fractures that don’t tend to heal. Long story short. Down dog makes your bones stronger if you do it every day!

Technique:

Hands are shoulder width. Keep every aspect of the hands in contact with the mat. Arms are really active. Allow the weight to shift into the hips. Sending the tailbone high. Bend your knees to free up the low back. The tighter the hamstrings, the more you will need to bend your knees. Don’t stress about your heels touching the floor. We work to press them down toward the floor to provide a stretch of the calves.... but they do not have to touch.

If the floor is too much of  a stretch, use a chair or a wall as shown in the pictures.

Finally. Breath!!! Isn’t that the toughest part when you’re first learning a pose. Eventually we want the pose to leave the thinking mind, the analytical mind and transition to the receptive mind... a calm mind. The breath guides us there. Breath deep into the diaphragm. Eventually feeling the breath move your ribs and body subtly with each cycle :).

Start with 5 breaths in this pose... maybe 10.... then maybe progress to 3 min-5 min! 

Enjoy!

About Lissa Rankin, MD: New age gurus suggest that we can heal ourselves by simply changing our minds, but is this concept grounded in cold, hard science? 

Although I don't believe that all diseases can be cured by the mind. I find it really inspiring to see the affects our beliefs can have on our ability to heal. Or at least create an environment that best promotes healing. 

The role of a care provider is so critical. Feeling heard, cared for and valued is the first step to healing. 

Adrianne Vangool is a physical therapist and yoga instructor in Saskatoon. She teaches yoga throughout the province (from Saskatoon to Northern communities in Saskatchewan) and provides physical therapy assessments and treatments with an emphasis on therapeutic yoga techniques. Her goal is to spread the healing and wellness benefits of yoga to as many people as possible. Her classes are designed to be accessible to all; from individuals with movement disorders to young athletes. She uses her physical therapy training to guide her yoga teaching to ensure a therapeutic, safe, and fun experience. 

Check out the Physical Therapy and Classes pages for more details!