YOGA WORKOUT: LIKE GOING TO CHURCH

MY YOGA WORKOUTS WERE STARTING TO MAKE ME FEEL LIKE I WAS IN CHURCH!  SOMEWHAT MEDITATIVE BUT STANDING, KNEELING, SITTING, GETTING ON MY BELLY.  Maybe that is all part of the workout but it just didn’t seem to flow for me.  This prompted me to create my own workout that flows from Mountain Pose all the way down to the Child’s Pose.  The whole routine takes about 45-60 minutes depending upon how many reps you choose to do (I usually do 7-10) or how long you stay in your static stretches (I usually stay static for 7-10 breaths).

Start with the Sun Salutation:

Reverse to Mountain pose.  You can do more than once as a nice warm-up.

Next:

Tree Pose 7-10 breaths then straight into next exercise each 7-10 reps. Repeat on other leg.

Triangle Pose

Triangle Pose

Repeat on other side.  Do more than once if desired.

For Rising Lunge, rise from one bent knee and raise arms. Lower back down and lower arms.  Repeat on other leg.

Chair with twist

Chair with twist

Alternate stretching to each side 7-10 times.

Crow Pose

Crow Pose

Can do more than once!

Half Push-Up

Half Push-Up

On hands and knees with hands slightly in front of your shoulders, bend and lower your elbows to almost touch the floor.  Then rise back up. 7-10 reps.

Begin in full push-up position, palms aligned with shoulders.  Place left knee on floor near shoulder and left heal by right hip.  Lower down to forearms.  7-10 reps.  Repeat on other leg.

Tuck and Extend

Tuck and Extend

Bring knee to chest and extend for 7-10 reps.  Repeat on other leg.

Seated Twist

Seated Twist

Repeat stretch on other side. Can do more than once!

Bridge Pose

Bridge Pose

Do several times.

Leg Pull Front

Leg Pull Front

7-10 reps and repeat on other leg.

Child's Pose

Child’s Pose

If you are not familiar with any of these poses and need explanation it is easy to “google” it (or send me a note!) – I probably don’t know or do all the poses perfectly, but at least I’m trying and it works for me.  I’ve seen some of the exercises done with light weights (1-3#) in hand as your strength improves but the beauty of this type of workout is that you need no special equipment.  You just use your body and its own resistance!  Plus, I don’t really count.  I just do what feels right and push a little bit to build strength.

WORK OUT AND ENJOY! No more sit, stand, kneel, stand!

MY YOGA POSES: WET DOG, OLD CROW AND THE PLUNGE!!

I DEFINITELY RECOMMEND BEGINNER POSES BEFORE MOVING ONWARD AND UPWARD – I’M PRETTY FIT AND SOME OF THESE INTERMEDIATE AND ADVANCED POSES I’M FINDING TOTALLY IMPOSSIBLE!  I’M CALLING MY YOGA POSES WET DOG, THE OLD CROW AND THE PLUNGE!!  BUT THESE CAN BE MASTERED – WORK AT IT GRADUALLY!

Downward Dog: Beginner

YOU CAN DO YOGA 1

  • Start on all fours with hands directly under shoulders, knees under hips.
  • Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
  • Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
  • Hold for 3 full breaths.

Downward Dog: Intermediate

YOU CAN DO YOGA 2

  • Start in beginner position.
  • Straighten your legs and press your heels toward the floor while raising your hips upward.
  • Hold for 5 to 10 breaths, then lift one leg toward the ceiling and hold for 3 full breaths; keep hips level.
  • Lower; switch legs and repeat.

Downward Dog: Advanced

YOU CAN DO YOGA 3

  • Start in beginner position. Straighten your legs and press your heels toward the floor while raising your hips upward.
  • Walk your feet together and lift one leg toward the ceiling.
  • Press your palms and other heel into the mat. Once stable, slowly lift your opposite hand and hold for 3 full breaths.
  • Lower; switch sides and repeat.

The Crow: Beginner

YOU CAN DO YOGA 4

Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.

Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms. Keep toes on floor, abs engaged and legs pressed against arms. Hold for 5 to 10 breaths.

The Crow: Intermediate

YOU CAN DO YOGA 5

  • From beginner position, squeeze your inner thighs to lift heels off floor.
  • With fingers spread wide, slowly move body forward until your weight is balanced over your hands.
  • Draw abs inward (as if pulling belly button to spine) to lift your hips up higher, keeping your face forward. Hold for 5 to 10 breaths.

The Crow: Advanced

YOU CAN DO YOGA 6

  • Start in the beginner position and slowly move into the intermediate pose.
  • As your upper body tilts forward, begin lifting your right leg toward the ceiling.
  • Squeeze your glutes, spread out your toes, and hold for 5 to 10 breaths.
  • Lower; switch legs and repeat.

The Lunge: Beginner

YOU CAN DO YOGA 1

  • Start in downward dog position. Step your right leg forward to the inside of your right hand.
  • Drop your left knee to the floor and lift your chest up. Keeping your right knee in line with your ankle and your back straight, place hands on your knee. Hold for 10 breaths.

The Lunge: Intermediate

YOU CAN DO YOGA 7

  • From beginner pose, press into the ball of your back foot and lift into a standing lunge.
  • Straighten back leg, place heel down on floor, and turn foot out a few inches. Lift arms toward ceiling (Warrior I). Spread your fingers, turn palms in, and open up chest. Hold for 10 breaths.
  • Switch legs; repeat.

The Lunge: Advanced

YOU CAN DO YOGA 8

  • From lunge position, hinge your upper body forward from the hips and slowly lift your back leg while straightening your front leg.
  • Stop when your back is flat and your entire body is parallel to the floor (Warrior III). Balance here for 10 breaths.
  • Lower; switch legs and repeat.

ARE YOU FEELING THE LOVE?