110 Yoga

09/02/2025

110 Yoga Raleigh will no longer be available on ClassPass starting October 1.

We’ve been on ClassPass for nearly 8 years and have seen every version of their model — from class packs, to unlimited memberships, to credits. Over time, those shifts became less and less compatible with our studio’s needs. Programs like automatic promotions, algorithmic pricing, and policies we can’t opt out of started creating challenges for our business and disconnecting us from our direct community.

ClassPass can be a great tool for trying out different studios, but for us in Raleigh, the long tenure of this relationship has reached a point where it’s no longer sustainable. We want to build something more stable and aligned with our values — where your practice supports our teachers, our studio, and ultimately you.

👉 The best way to continue flowing with us is by booking directly through 110 Yoga. Every class you take with us this way strengthens not just your body, but also the community we’re building together.

We are so grateful for the time you’ve spent practicing with us and hope you’ll keep rolling out your mat at 110. 💛

08/30/2025

08/20/2025

ALIGNMENT WORKSHOP
September 27th 12:00-2:30
Durham location

Join Cristina and Lucille to enhance the way you flow and feel on and off your mat. Whether you’re newer to yoga or an established mover, this workshop will help you understand how to move smarter and WHY it’s important to learn these fundamental concepts for longevity.

What to Expect:
30 Minutes of Anatomy: “What is a Stack?”
Get clear on the foundational principles of joint stacking, alignment, and how your unique structure influences your practice.

90 Minutes of Posture Clinics:
We’ll break down the most common yoga poses, from downward dog to warrior 3 and show you how to adjust your poses for the most engagement.

30 Minutes of Flow + Feedback:
Put your new knowledge into action in a guided flow. Move with awareness, receive real-time feedback, and feel the difference.

✨ What You’ll Gain:
- A deeper understanding of how your body actually works
- Confidence on (and off) the mat
- Less pain, more freedom
Reduced tightness — without a single stretch

Ready to move smarter?
Spaces are limited. Reserve your spot today and bring a notebook — your practice is about to change.

08/18/2025

It starts on the mat, but it doesn’t end there. 💫

At 110 Yoga, we move smarter so you feel better long after you leave. Stronger. Lighter. Better.

Let’s flow with purpose.

08/18/2025

It starts on the mat, but it doesn’t end there. 💫

At 110 Yoga, we move smarter so you feel better long after you leave. Stronger. Lighter. Better. Let’s flow with purpose.

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08/12/2025

Swap Malasana for Functional squat. Or make sure you can do both!

Your body is very good at external rotation (think turned-out toes and knees). In fact, most yoga postures heavily rely on this movement pattern. That’s not inherently a problem, but it becomes one if it’s the only way you squat.

If you can’t squat with feet parallel without compensating (like dumping into an anterior pelvic tilt), you’re setting yourself up for potential issues down the line. This is especially important if you also lift weights. Loading a squat with a massive turnout, without the foundational strength and mobility of a neutral squat, increases your injury risk.

Want to squat for life — in yoga, lifting, or just daily movement?
You need both:
✔️ The spacious, turned-out squat (malasana)
✔️ The strong, functional squat with parallel feet

Why does this matter beyond yoga?
👉 A functional squat is crucial in Postural Restoration because it assesses and improves pelvic and respiratory function, which are key for optimal movement and posture. By mastering the functional squat, you improve your ability to manage pelvic position, breathe effectively, and activate the right muscles — leading to better movement patterns, less pain, and greater ease in everyday life.

We’re not replacing malasana — we’re expanding your toolkit. 🙌

08/11/2025

Start your week moving smarter — the 110 way.

Step on the mat, ground yourself, and let the heat do the rest.

Happy Monday!

08/04/2025

Why Hip Openers Are the Worst Way to Warm Up for Movement

Let’s be honest: doing long, passive hip openers before a workout might feel good in the moment, but it’s one of the worst things you can do to prepare your body for performance.
Why?
Because stretching, especially passive stretching, turns muscles off. When you lengthen a muscle without engaging it, you inhibit its ability to fire effectively. So if you’re sitting in pigeon pose or happy baby before squatting, sprinting, or even flowing through power yoga, you’re essentially telling your glutes and stabilizers to relax — right before you’re going to ask them to work.
That doesn’t make sense.

If the goal is to move well, stay injury-free, and actually get stronger or faster, then warm-ups should focus on activating the muscles that stabilize and power your movement, not putting them to sleep.

Think about professional athletes. Before a game, you won’t see them in deep lunges or folding over their hamstrings. You’ll see:
    •    Band work for glutes and shoulders
    •    Core activation drills
    •    Dynamic movements like high knees, skips, or butt kicks
    •    Sport-specific movements at a moderate intensity (e.g., slow jogging, light dribbling, controlled swings)

This kind of warm-up primes the nervous system, switches the right muscles on, and prepares the joints to move with control and strength.

At 110, try replacing hip openers with:
    •    Glute bridges
    •    Dead bugs
    •    Yoga block core drills
• Breath work

These movements actually build the foundation for better mobility, not by forcing range of motion, but by helping you earn it through stability.

Bottom line: Save the deep stretches. Before you move, focus on turning muscles on, not off.

08/02/2025

Rise and shine! It’s yoga time 🙌🏻

08/01/2025

Tight hip flexors or hamstrings? 👀 It’s not what you think.

If you’re always stretching but still feel tight, the issue probably isn’t the muscle itself — it’s your pelvic alignment.

Want lasting relief? Start by applying the cues on slide 4 during practice. With consistency and proper movement, you can ditch the tightness — no stretching required.
The way you move matters. Come feel the difference.

07/31/2025

8-Pack for $110 sale ends today! Link expires at midnight!