Be-you-tifully Aligned
In the heart of T8L 2C6 Fort Saskatchewan, AB, Canada

What was your first movement love? Do you still do it? Maybe it’s time to revisit it?? https://youtu.be/-mL-YMfLHeY

Reminder: Drop in Yoga @ the DCC Wednesday 12-1 Just like old times Reminder: Drop in Yoga @ the DCC Wednesday 12-1 Just like old times

Only one spot left! The Hips, Core & Pelvic Floor Course goes live tonight at 7pm. $75 for two live webinar classes (replay available) as well as access to all the content 8 more classes on the Be-you-tifully Aligned Teachable Online School.... After today the course will be $99. Register now www.jillgaumont.com

Whenever I tell people what I do for a living, I often get the response I’d love to do yoga but I’m not flexible enough. 9 years ago, I was very flexible. And I was in a lot of pain. In my early 30’s I started experience persistent debilitating pain in my low back, I was very flexible and quite strong because of a regular Ashtanga Yoga practice. I had imagining done and as expected there was already signs of arthritis and a herniated disc. I was regularly going to the chiro...practor and was told this was just a fact of aging, I was doing all the right things and should just keep moving. It was about this time my mentor Joan Randolf introduced me to the Egoscue Method. And it completely changed my life, and my movement practice. As you can see in the pictures below, nine years later I am less flexible, and I experience much less pain. You’ll notice I didn’t say I’m 100 percent pain free... I still experience low back pain and stiffness from time to time, but The Egoscue Method gave me the tools to feel more confident and strong and get to a place where I can do all the things I love even though I’m aging. Is the Egoscue Method for you? Maybe maybe not. (I’m such a good sales person ) My message is never my method will fix you, the message I hope to share is just keep moving, keep learning, keep trying new things. We are resilient and be-you-tifully made and there is always room to grow and get better no matter your age. What are some practices that have helped you move better? I’d love to hear

When was the last time you walked up a hill? Walking hills is great for your hips, it uses your calf, bum and thigh muscles in a way you can’t get on flat level ground (stairs aren’t the same either ) Start with low hills, and go slow. Then... add more variety!... Walking off cement paths on uneven terrain challenges the muscles of the hips, thighs and calves even more. Did you know walking hills is going to be great for your hips, core & pelvic floor! Gus & Bill love it too

Registration is open for in person City of Fort Saskatchewan Yoga Classes! You will now find me live at The Dow Centennial Centre every Wednesday beginning September 23. 9am Realignment Yoga (75 minutes)... 12pm Drop in Hatha (60 minutes) 5:30pm Realignment Yoga (75 minutes) 6:45pm Hatha Strength (75 minutes) Classes will be held in the main gymnasium to facilitate social distancing. Please bring your own blocks and straps as sanitizing props is a challenge. I suspect temperatures will fluctuate so dress in layers and bring a blanket. I look forward to seeing you! (Bill & Gus won’t be joining us, much to their dismay) https://recreation.fortsask.ca/CFS/public

Better breathing for everything from pelvic floor function to weight loss. https://youtu.be/THbpunw-x5U

Lots of sitting can leave your hips and hamstrings feeling tight, and tight hamstrings can have an impact on pelvic floor function. Here’s a one minute movement break for happy hips! The Hip Slide and Glide... 1 Stand with feet wider than pelvis width apart. Shift your weight back a bit into your heels. 2 Shift your pelvis straight side to side keeping your knees straight. You might notice your inner legs (adductor muscles) feel tight. Possibly more on one side than the other, don’t worry this is common and will change over time. 3 Draw a circle with your pelvis, try not to bend your knees. Notice if the circle feels smooth and even or a little bit stilted. 4 Settle your ribs down over your pelvis, add a hip hinge to your slide & glide. Again try and keep your knees straight(ish) while maintaining a small arch in your low back. Think of lifting you tail up as you tip forward. If you notice a big difference in your right and left side, or you have a hard time hinging without rounding your back and you have persistent hip, low back or pain send me a message. You might benefit from The Hips, Core & Pelvic Floor Workshop coming up on September 21. And don’t forget about Hatha Strength class tonight 6:30pm MST. Register now www.jillgaumont.com

***SOLD OUT*** I love working with Bender Balls! They are so versatile for self massage and strength/stability training. However, it seems the age of communal props may have passed So I’m selling my stock of Bender Balls and $10 is a steal of a deal. ... Please message me if you are interested, limit 2 per person. Porch pick up only.

Good Morning! Did you know there is Realignment at 9:15am today? Join us! www.jillgaumont.com

I’m learning a lot these days about how your vision and vestibular system effect balance, flexibility and strength. Ive these elements to all the classes I teach and my own personal practice because it’s quite remarkable the difference it can make. Take 3 minutes and try the exercises in this clip from one of our Hatha Strength Zoom classes. See if the mini infinity walk changes your lunge. Let me know how it goes ... And if you find this interesting, join us every Thursday evening 6:30pm for Hatha Strength in your own home via Zoom. Register at www.jillgaumont.com

Don’t forget there are 3 more weeks of Hatha Strength 9:15am on Wednesday’sDon’t forget there are 3 more weeks of Hatha Strength 9:15am on Wednesday’s

Does good posture matter when it comes to the hips, core & pelvic floor? Yes, it can. It is a very common postural habit to stand with the hips bailed forward. There are a lot of reasons why we might be most comfortable standing this way, if this is your go to way of holding yourself up all day long your posture might be adding to persistent low back or hip pain and it might be creating the conditions for pelvic floor dysfunction.... Static Extension is a quick way to reset your posture and begin letting go of dysfunctional holding patterns in your hips and low back. There are three different variations you can try. On elbows, on hands an knees, and knees elevated. Each option offers different challenges but the key in each is to focus on the shoulder blades relaxing together and the pelvis hinging forward which creates passive extension of the spine and re-educates the shoulders and pelvis so we can let go of head forward posture and hip bailing. The correct distance between hands and knees is important, make sure the shoulder is directly over the wrist(elbow) and the hips are slightly forward of the knees. Static Extension can be really helpful for hip, low back and shoulder pain. Give it a try, let me know how it goes. If you have questions, please ask! #realignmentyoga #egoscue #staticextension #hipscorepelvicfloor #activeaging #spinehealth #lowbackpainrelief #hippainrelief

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For the next few weeks building up to the launch of The Hips, Core & Pelvic Floor workshop I’ll be sharing tips and exercises to get things moving down there so you can get back to living your best life pain free.

Looking forward to fall Online classes via zoom continue, seems many of us are enjoying the short commute to class and always getting our favourite spot Register now www.jillgaumont.com... Big news! In person classes begin again Wednesday, September 23 at the Dow Centennial Centre. Registration begins September 8 www.fortsask.ca See you in class

this! I love seeing everyone’s pets

Hey there runners! This sounds fun

Here’s the recording of my talk with Mindy Osepchuk from Confident and Free, check it out for lots of great information about pelvic floor health

This is gonna be fun! Make sure you join Mindy and I for some small talk about pelvic floor health