Basic Yoga Postures

Note: Hold each pose for 30 seconds.

 

Spinal Balance

Knell on mat. Place hands under shoulders, tucking knees under hips. Keep arms straight, aligning head with spine so your back is flat. Place tops of feet flat on floor. Raise right arm parallel to floor, with bicep next to ear. Hold arm straight. Raise right arm parallel to floor, hold. Repeat with opposite leg and arm.

 

Table Position

From Spinal Balance, return hands to mat directly under shoulders, tucking knees under hips. Keep arms straight, aligning head with spine so your back is flat. Tops of feet are flat on floor. Hold this Position, keeping back straight and flat.

                                                                                                                                                                                                                                                                                                                                                                                               

Cat Pose

From Table Position, slowly round your back up toward the sky. Breathe out though your nose, returning to Table Position. Repeat.

 

Abdominal Work

Lie on your back on the mat. Bend knees so feet are flat on floor. Place hands behind head. Exhale and lift upper body, bringing ribs toward hips. Inhale and release upper body back toward floor. Remember to keep elbows wide and support your head.

 

Bridge

From ending position of Abdominal Work, rest arms at sides with feet still on floor. Lift hips and raise chest toward chin. Clasp hands together. Continue to lift hips while keeping shoulders and head on floor.

 

Final Relaxation

Return to Bridge start position. Rest arms at sides, extend legs, let feet roll open in resting state. Inhale into your  feet, relax ankles. Inhale into your legs, relax knees. Inhale into your hips, relax spine. Breathe into your shoulders, relax neck. Breathe into your face, your jaw and forehead. Relax. Breathe at your own pace.

You so need to check out this video with Valetina Petrova She is definitely not a beginner, but definitely an inspiration!

She has a retreat going on now and another coming up in March of 2010. Click her name and visit her site for more details!

 

Spring Clean

It’s so literal, it’s actually beyond cliché. The fires are still burning, the kaleidoscope’s whirring and I’m cleansing everything in sight with an unabated frenzy.

Someone must’ve fed me a hallucinogen or two. Or three perhaps, or maybe my water supply’s laced with the stuff.

There’s bound to be some explanation for the cyclonic activity of me.

A crazy wench demands (now that she’s relatively sane-ish), she ALSO wants to claim her body back, too. There’s vanity in there, of course. But there’s also victory, power, aliveness. A synchronisation between heart, mind, soul and body.

Thus, I found myself signed up to group personal training (aka Boot Camp) twice a week, necessitating early nights and mornings, pre-dawn cycling, sweating, running, boxing and skipping. And more. Ole!

And yes I feel like I’m dying and a small but pointed voice asks demoralising questions like So why the hell are we doing this?? Luckily the wench has an answer ready, lobbing it back quickly BECAUSE we want our cardio fitness back.

Then, the yogini signed up for yet another yoga class, an eleven week course. Her voice is loud too, but emanates from the heart, not the ego. There was a moment in that demonstration class where the pleas started. We HAVE to do this course!!! NOW!!

Oh… I didn’t want to talk about Shadow Yoga yet, as I simply don’t know enough. It’s a mystery actually like a pass the parcel prize I get to unwrap a little more each week.

Perhaps though, I can talk about how I’m doing: simultaneously undone and re-made. I scatter into a thousand rainbow shapes and, learning new alignment and strength pulls me back together. It makes me sob, but in a good way. I don’t know what’s going on, but it’s something rather miraculous.

Like its moniker this work takes me inside my yoga, working from the inside out. I see angles and creases where before I only saw form. And already my body is doing things I never knew it could.

Hilariously, this is just the introduction. Not yet the preludes. There’s barely any asana happening and there won’t be, not for months. Still, I work hard and sweat and I feel it in my body.

Between regular yoga, yoga teacher training, cycling everywhere, Boot Camp and Shadow Yoga, my body triumphantly aches.

And there’s a desire to CLEAN. Everything! The twice a week early mornings are rubbing off on other days. Now I awaken freely, no alarm needed. The absolute opposite of the past few years. And there’s in-the-corners-totally-thorough type house cleaning going on. Weird.

Strangely I find myself saying things I don’t expect. Randomly, an old work mate strikes up a Facebook chat and says something like With all that yoga you must be so bendy. Must keep all the boys happy!

Says I: Boys? What boys?

Oh, I’m sorry I didn’t realise [assumes I bat for the other team]…

No [guessing her assumption], what I meant to say is, the man-drought is still in full swing…

And then this conversation leads me to openly, freely and very clearly explain exactly why that is. Initially, the man-drought being self-imposed until it became self-perpetuating! And why.

Strange. Who is this woman talking openly to another person about where I’ve been for the past four years? Undramatic. Straight-forward. Honest with outsiders. Without shame. Where did SHE come from?

Too many questions. So much movement and activity. I fire up iTunes, clean the windows and sob as my heart undergoes suction, extracting puss and atrophied tissues.

~Svasti

Jumping Down a Size.

When was the last time you jumped rope? For most of you probably not since PE class, but if so your missing out on a great workout experience. What the jump rope brings to your workout is  high caloric burn, core stabilization, balance, cardiovascular stamina and calve muscle tone amongst other benefits; And all for under $25. It’s effective, easy to do and travel sized. There is a number of different rope to choose from.

The choice is the one you can keep up with comfortably. The nylon rope is light enough for anyone to handle at their own pace and any entry level. The beaded rope is also great for any entry level and has a little weight to it so to give your shoulders a good workout. The speed rope give’s you higher caloric expenditure, higher heart rate and easier to do cross-over tricks. Also the speed rope is generally the lightest, easiest to adjust and least expensive. The weighted rope take’s it all to the next level by giving you more resistance to help develop the muscles of the forearms, biceps, triceps, shoulders and chest.  Also the additional weight gives your heart and lungs an even harder go at it. I don’t suggest starting with the weighted rope, but rather build up to it at your own pace. And I do suggest you check your doctor before starting a jump rope program. 

Your next decision is length.  General rule of thumb is that rope handles should come up between nipple line and arm pits. Higher will probably be too long and below will probably be too short. You can easily adjust the length by tying a loop near a handle or both if you  need to take in a little more or the reverse if  you need to let some out.

Most people do the double bounce between rotations in the beginning . You want to jump cleanly between each rotation just barely lifting the ball of your feet off the ground while keeping your heels up throughout. Remember you only have to clear the rope, not an oncoming defensive linebacker! Your upper arms should barely move but remain loose while turning your rope. The rotation of the rope should come from circular wrists movements. If you want to increase the speed of the rotations, simply tighten the circles that your wrists is making. Also you want to keep rhythm while jumping by counting off the jumps in you head. After a while the tempo will become more natural. From here you can set a timer or stand in front of a clock and start building up your minutes.

From here you can build a program suitable to your fitness level.  For example, 1 minute jumping 1 off for 10 rounds or 3 minutes on 1 off or 5 minutes on 1 off, you get the picture. You can also integrate the rope to your weight regiment by doing Push/Pull/Jump sets where you do opposing muscle group like push-ups, pull-ups and 1 minute rope jumping 3x then dumbbell rows, dumbbell press and 1 minute jumping. The combinations are endless and the body fat just melts away at up to 1000 calories an hour. So dig out that old JHS keepsake or head over to your local sporting goods shop and give it a go! I’m sure PE class wasn’t as rewarding.

Martial Arts is Good for the Brain

Juggling enhances brain connections.

Dr Johansen-Berg says: ‘Of course, this doesn’t mean that everyone should go out and start juggling to improve their brains. We chose juggling purely as a complex new skill for people to learn. But there is a ‘use it or lose it’ school of thought, in which any way of keeping the brain working is a good thing, such as going for a walk or doing a crossword.’

Or learning a martial art…

-BCP

Enhance Your Flexibility

When it comes to the Big Three of exercise – cardiovascular, strength and flexibility training – it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.

How can you include an effective flexibility workout in your fitness program? Here are some guidelines:

Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.

Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. An individualized stretching program is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).

Pay Special Attention to Tight Areas. Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.

Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid bouncing or jerking movements to gain momentum; this approach can be dangerous.

Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries will need to take special precautions.

Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.

Warm Up First. Don’t forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.

Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.

Stretch Your Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.

It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance.

Do It Consistently. It doesn’t help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs – they’re dedicated practitioners of regular stretching and you rarely see them getting the kind of joint or muscular injuries that humans get!

Shoulder and Trapezius Stretch
** Stand upright with shoulders back, chest out, and feet hip-width apart.
** Clasp your hands behind your buttocks.
** Slowly lift your hands up and away from your body until they have reached the furthest comfortable position.
** Keep your chest out and your chin in without hunching over.
** Once you feel a comfortable stretch in your chest and anterior shoulders, hold this position for at least 15-30 seconds.

Lying Quadriceps Stretch
** Lie face down on a mat.
** Lift your right leg up towards your buttocks.
** Reach around with your right hand and grasp your foot. Slowly pull downwards, stretching your quadriceps to the furthest comfortable position.
** Hold this position for at least 15-30 seconds.

Shin Stretch
** Using a wall or chair as support, place your left foot behind your right foot, with the top of your left foot on the ground.
** Extend the bottom of your left shin as far forward as possible. Slowly lower yourself by bending both legs.
** Once you have stretched your anterior tibialis to the furthest comfortable position, hold for at least 15-30 seconds.
** Switch legs and repeat.

Hip, Gluteus and Back Stretch
** Sit on the floor with both of your legs extended in front of you.
** Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee.
** Place your left elbow on the outside of your right knee, and extend your right arm behind you with your palm flat on the floor for support.
** Slowly twist your upper body to the right while looking over your right shoulder.
** Lightly apply pressure with your left elbow on the outside of your right knee as you twist. Be sure to keep your upper body straight.
** Once you feel a comfortable stretch in your hips, buttocks, and lower back, hold this position for at least 15-30 seconds.
** Switch sides and repeat.

Calf Stretch
** Put the sole of the top half of your right foot against the wall. Slide your right heel as close towards the wall as possible.
** Slowly lean forward towards the wall stretching your calves. Once you have stretched your calf to the furthest comfortable position, hold for at least 15-30 seconds.
** Switch legs and repeat.

No stopping or weighting

Bright and early…. ok, ok, early… to the gym this morning.

At 5:20am I was already on the mini weights circuit, for the first time in what has seemed like ages.

I was very careful to approach each machine sensibly, adjusting weight levels downwards and only doing 15-20 reps per, so as to not strain anything that didn’t need straining. Almost ‘back to basics’ stuff.

I followed up with 6 miles on the recumbent bike and 10 minutes on the elliptical.

I do ache now I am back home. But I think its in a good way rather than a bad way.

Abs, Back and Stretch - October 7, 2009

Workout #36

I’ve been doing so well at crossing every available class off the list that I will have tried each session in the course catalog by the end of October.  Once I’m done sampling everything I will then be able to create a regular program of classes that I want to take each week either because they were fun, or hard, or both. 

This particular class, “Abs, Back and Stretch,” was a compact little thirty-minute effort that I found to be efficient and effective.  I love it when you get in a good abdominal workout, and then you can’t even sneeze later without having to hold your gut because you are in so much pain.   Who wouldn’t like that?  No one, that’s who.

Description of the class from the catalog: “Abdominals and lower back. Stability ball may be used. Finishing with stretching.”

The instructor started off with some simple warm-ups and yoga-based stretches, and then we got right to work on those pesky abdominals.  We utilized some of the more classic exercises, such as crunches, but then incorporated some standing variations, and of course the plank.  (not me)

I hate the plank, but not because it isn’t effective.  Rather, it is because it hurts like hell and is almost impossible for me to hold for more than fifteen seconds.

After the abdominals we utilized some dumbbells to work on the muscles in the back.  I am writing this 3 days later and I can still feel it, so this was an excellent workout in a short period of time. 

Once we were through with the back we spent about five minutes at the end of the class stretching everything out.  All in all I was very happy with what was offered to us during this course and would definitely come back.  Since this session was only a half hour long I decided to stay and spend another thirty minutes on the stair master, and then a few minutes on the treadmill.  This was a good effort for a Wednesday. 

Class size:  15

Duration of class: thirty minutes

What you should know:   This class is appropriate for all levels of fitness, and is low-impact.  No special clothing or equipment is needed. 

Check back later this week when I try out Body Pump and Cardio Box.