On the Mat Yoga

On the Mat Yoga On the Mat Yoga is run by Susan Graham and is based out of her studio at 125 Mill
Road in Dorchester On the Mat YOGA is at 125 Mill Rd
Dorchester Ontario

01/14/2026

How does Single Pigeon feel in your practice?⠀
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HOW TO DO PIGEON POSE✨This is one of my favorite poses because it is one of the most effective hip openers. 🙌🏽 It also stretches the front body, abdomen, groin, and psoas.⠀
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Correct ✅😁:⠀
• Arch of foot is flat on the floor (not to the side).⠀
• Hips are square and level. This starts with your back foot. You can tuck your back toes under to help spiral your thigh down.⠀
• Thigh spirals down. This will position your hips to the correct level. Your knee should facing the floor, not the side.⠀
• Shoulders are level, because the hips are level.⠀
⠀
Incorrect ❌😝:⠀
• Back foot is laying on it's side. This will throw off the entire pose.⠀
• Hips are not square or level. Since the back foot is laying on it's side, it is rolling the entire leg in the wrong direction.⠀
• Thigh is spiraling outwards, causing the knee to facing sideways, and this is also putting your knee at risk.⠀
• Shoulders are not level, because the hips are not level.

12/24/2025

Wishing you the best Christmas ever!

12/19/2025

This sequence focuses on stretching and strengthening the hamstrings through safe, progressive yoga poses. Starting with gentle forward folds and back-body activation, it moves into controlled leg and hip work to improve flexibility, stability, and muscle balance. Practicing these variations regularly helps reduce stiffness, support healthy hips and knees, and build strong, resilient legs for daily movement and yoga practice.

12/10/2025

January and February
RESTORATIVE AND RELAXING
Yin Yoga

Monday January 5-Feb.23
5:30-6:30 pm

HAPPY HOUR YOGA..fun yoga
Wednesday January7-Feb.25
5:30-6:30 pm

SMOOTHING AND SOOTHING
Yin/Yang Yoga
Thursday January 8-Feb.26
5:0-6:30 pm

All sessions are $100 for 8 classes
If you have already signed up, you have your spot reserved!
Drop in is $14

12/03/2025

On the Mat Yoga will be running classes all January and February

11/21/2025

Relex Before Go Bed - Poses To help You Relex Yoga Deep

11/10/2025

⭐️Stretch Out In Triangle⭐️
👍Benefits of Triangle:
1. Stretches and strengthens legs, ankles, knees, hips
2. Lubricates and strengthens spine
3.Stimulates function of abdominal organs and improves digestion
4.Relieves stress and increases focus
🚫Common Mistakes:
1. Feet and hands floppy and unengaged
2. Forcing hand to floor, compromising spine, and collapsed side body
3. Forcing gaze to ceiling and taking around ears, chin sticking out, cervical spine compressed
4. Tucking tail bone and thrusting floating ribs.
🤘How to fix triangle:
1) FEET ARE KEY: Root down heavily through the ball of the big toe on your front foot, and from there lengthen up through the inner thigh. Shift front leg hip crease back only as far as you can keep the pressure in the big toe mound. If you really root down through the big toe you will notice your outer hip and glute strengthen. This engagement protects the ankle (I injured my ankle in triangle when I first started practicing) and opens the leg with more integrity and strength.
2) Root back foot into floor, strengthen back inner thigh, and inner spiral inner thigh towards wall behind you.
3) Grab a block and place it under your hand to keep spine long. Without thrusting ribs, tucking tailbone, or throwing head back, gently spiral entire length of the spine open.
4) SIDE BODY LONG: both side bodies should be moving towards the same length. That means that the side body that is facing the floor should be long and extending, not collapsed and short.
This is a good start to triangle!

11/10/2025

🌹🌹Warrior I (Virabhadrasana I)

Benefits are :-
• Strengthens legs, glutes, and core
• Improves balance and stability
• Opens chest and shoulders
• Enhances focus and stamina
• Stretches hips and promotes flexibility

Black Obsidian stones, related to the root chakra, will help clean and remove negative energies. It is a deeply groundin...
11/08/2025

Black Obsidian stones, related to the root chakra, will help clean and remove negative energies. It is a deeply grounding and protective crystal that brings power and strength and shields from negativity.

MULADARA CHAKRAYour Root energy centre, ( base of the torso, legs and feet) connecting us to the earth. Through yoga pos...
11/08/2025

MULADARA CHAKRA
Your Root energy centre, ( base of the torso, legs and feet) connecting us to the earth. Through yoga poses to open this energy centre, we gain strength, stability and grounding.
“I trust in the wisdom of my body. I feel the support of the earth beneath me.
Sink your roots deep, connect to the heart of the earth.”

Address

125 Mill Road
London, ON
N0L1G2

Opening Hours

Monday 6pm - 6:30pm
Wednesday 5:30pm - 6:30pm
Thursday 6pm - 7:01pm

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