Friends and Fitness Enthusiasts,
Okay that was a trick, welcome to today's post! My point is just that you can be a yogi without the yoga pants (though, let's be real, yoga pants are just the best). Yoga means union; it's a union of the mind, body, spirit, and breath. There are a 196 yogi-isms known as Yoga Sutras (threads). I've been practicing yoga for about 3 years but I never learned about these until about 3 months ago. The meaning of my practice has definitely changed since I have a better understanding of the fundamentals. I'm going to try to do the same for you.
The main principals of yoga are the practice of maintaining a state of tranquility and non-attachment to fears, insecurities, etc. So what does that have to do with the up dogs, down dogs, and holding Warrior 2 for what feels like eternity? We do those yoga poses to bring awareness to our bodies and how our breath moves us through each pose. By focusing on our bodies, we can let go of all the chatter in our minds and anything weighing on our hearts. The goal is for your mind to be clear and to focus only on your breathing by the time you get to shavasana. This is a difficult task especially after just one session; that's why it's called a practice. You are constantly trying to get yourself to that state of ease and peace. With diligence, it's possible!
Back to the title, you don't need to wear yoga pants or be in a yoga studio to achieve a yogi state of mind. Breathing is at the very heart of yoga and you can (and should) do it everywhere. Here's a breathing exercise you can do to clear your mind and burn some calories (breathing deeply burns calories!):
1. Put one hand on your belly and one hand at the base of your ribs.
2. When you inhale, fill your belly first with air, then your ribs, then your chest.
3. When you exhale, release from your chest, ribs, and belly.
4. Repeat until you feel zen-ed out
Move your hand from your belly to your chest then back to your belly so you can feel your breath move within you as you inhale and exhale. It may help to close your eyes to focus. You can literally do this anywhere and practice your yoga. I was in the shower and felt really stressed out. I did my three-part breath, taking in the scent of my soap and letting the hot water wash away my troubles. After a few rounds I felt better and ready to step out into the real world again.
I understand that yoga classes aren't for everyone but I do think that everyone can benefit from taking time for yourself to breathe deeply. There are so many beautiful aspects to yoga. As I grow deeper in my practice, I'll be sure to share them with you. Please share any questions or comments you have!
In health,
Lauren
Showing posts with label balance. Show all posts
Showing posts with label balance. Show all posts
Friday, February 8, 2013
Sunday, May 15, 2011
299/365 Spinal Balance, 2 Variations
Friends and Fitness Enthusiasts,
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
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| sorry for the crazy bottom image! |
2. Extend your right arm forward and your left leg back behind you. Try to reach forward and up as much as possible without dropping your form. You will get the most benefit from any core exercise by keeping your core engaged and locked while doing whatever else with your appendages. From here you can squeeze elbow to knee and extend again or simply switch sides.
The second example is a challenging variation. You'll feel it in your hips and it will burn your shoulders and core even more.
1. Start in your Spinal Balance
2. Once you've held your extended arm and leg comfortably, rotate everything 90 degrees. Your right leg will now point to the right wall and your left arm will point to the left wall. Hold this position for 3-5 deep breaths.
3. Repeat on the other side. In health,
Lauren
Thursday, February 10, 2011
205/365 BOSU: Make Balance Work More Challenging
Friends and Fitness Enthusiasts,
BOSU can make anything you do on one leg even more challenging.
For example you could do Water Birds, lunges, single leg squats, single leg dead lifts, etc. on the bubble side; for an even greater challenge do it on the flat side.
BOSUs are a fun way to add variety to your routine. My one advice would be to not use it for everything. Balance is important but form is paramount. Unless you can do all these exercises perfectly on flat land, don't do them on the BOSU.
In health,
Lauren
BOSU can make anything you do on one leg even more challenging.
For example you could do Water Birds, lunges, single leg squats, single leg dead lifts, etc. on the bubble side; for an even greater challenge do it on the flat side.
BOSUs are a fun way to add variety to your routine. My one advice would be to not use it for everything. Balance is important but form is paramount. Unless you can do all these exercises perfectly on flat land, don't do them on the BOSU.
In health,
Lauren
Tuesday, October 19, 2010
91/365 Now Presenting the Single-Leg Balancing Act
Friends and Fitness Enthusiasts,
As I was reaching for a dish high in a cabinet, I realized the practical application of the balance exercises I teach in my group exercise classes.One of my favorites works your hamstrings, trunk, and shoulders.
1. Holding a dumbbell (start light, like 3lbs) in your right arm, stand on your left leg, keeping both legs straight.
2. With control, lower your trunk down while you raise your right leg off of the ground. Imagine that you are a straight line with the intention of being parallel to the floor (do your best!).
3. Hold for 1 second
4. Return body to upright position with control.
5. Repeat x10 on both sides.
For a greater challenge, use both arms to hold weight. For an even greater challenge, hold a dumbbell in each hand. For another modification, tip toe when you're in the upright position before repeating the exercise.
I think you will find this exercise to be challenging and helpful to you in your daily life; this is especially helpful for us shorties.
In health,
Lauren
As I was reaching for a dish high in a cabinet, I realized the practical application of the balance exercises I teach in my group exercise classes.One of my favorites works your hamstrings, trunk, and shoulders.
2. With control, lower your trunk down while you raise your right leg off of the ground. Imagine that you are a straight line with the intention of being parallel to the floor (do your best!).
3. Hold for 1 second
4. Return body to upright position with control.
5. Repeat x10 on both sides.
For a greater challenge, use both arms to hold weight. For an even greater challenge, hold a dumbbell in each hand. For another modification, tip toe when you're in the upright position before repeating the exercise.
I think you will find this exercise to be challenging and helpful to you in your daily life; this is especially helpful for us shorties.
In health,
Lauren
Friday, September 10, 2010
52/365 Water Aerobics: Not Just for Old People
Friends and Fitness Enthusiasts,
Today I got my first taste of water aerobics. After running this morning, the low impact exercise class felt so good. It was actually harder and easier than I expected. Being in the water obviously creates a different exercise environment. The resistance of the water acts completely different than the air when you're on land. It forces you to work muscles in different planes without any equipment. However, if you use equipment, be prepared to get creative. It's amazing what you can do with a kick board, noodles, and those funny foam weights.
Doing water aerobics really challenges you to engage your core and maintain balance. Balance is so important for all of us as we get older; it is the difference between healthy hips and a broken one. I suggest you work in some balance exercises into your repertoire. Don't worry, I'll give you some ideas. For those of us with knee problems, water aerobics is fantastic because it reduces the impact on your joints.
If you feel like water aerobics is silly, I dare you try it. You may find it surprisingly enjoyable and also some sweat on your brow. So go to your gym or rec center and enroll in a class if you're bored with the same routine or want to try something new.
In health,
Lauren
Today I got my first taste of water aerobics. After running this morning, the low impact exercise class felt so good. It was actually harder and easier than I expected. Being in the water obviously creates a different exercise environment. The resistance of the water acts completely different than the air when you're on land. It forces you to work muscles in different planes without any equipment. However, if you use equipment, be prepared to get creative. It's amazing what you can do with a kick board, noodles, and those funny foam weights.
Doing water aerobics really challenges you to engage your core and maintain balance. Balance is so important for all of us as we get older; it is the difference between healthy hips and a broken one. I suggest you work in some balance exercises into your repertoire. Don't worry, I'll give you some ideas. For those of us with knee problems, water aerobics is fantastic because it reduces the impact on your joints.
If you feel like water aerobics is silly, I dare you try it. You may find it surprisingly enjoyable and also some sweat on your brow. So go to your gym or rec center and enroll in a class if you're bored with the same routine or want to try something new.
In health,
Lauren
Wednesday, September 8, 2010
50/365 Downward Facing Dogs have Their Days
Friends and Fitness Enthusiasts,
I woke up this morning with an awful cramp in my calf. In spite of it I decided to go running; I was rather impressed with my time and mileage might I add. Regardless, this cramp like many others could have been prevented. Though there is no conclusive scientific evidence of how to prevent or cure muscle cramps, there are theories.
My favorite theories include eating a balanced diet and stretching after exercise. I didn't get to eat my potassium rich banana yesterday so that could have been a reason. Most likely though, it was because I did not stretch out my right calf as well as I should have after yesterday's group exercise class.
An awesome calf stretch from Yoga is Downward Facing Dog or Adho Mukha Svanasana.
1. Start in high plank, essentially the top of a push up except that your hands are placed directly under your shoulders.
2. Push your hips up and back into the air keeping your back and arms straight forming a nice line. Your legs should also form a line. It's perfectly fine for your heels to not touch the floor.
3. For this stretch, bend your left knee and push your right heel down. This will make your right leg straight; you should feel the stretch in this calf.
4. Hold stretch for 5 full breaths (in and out = 1). Repeat on other side.
5. Repeat again!
It is absolutely recommended that you stretch after you exercise. Your muscles are super warm and limber. This is the time to lengthen them out after contracting them during your work out. You will prevent injury, have better form, and be more flexible overall. Please stretch each muscle for 30 seconds. I know that seems absurdly long compared to how much you stretched in high school sports but, seriously, it's the only way for stretching to be truly beneficial.
In health,
Lauren
I woke up this morning with an awful cramp in my calf. In spite of it I decided to go running; I was rather impressed with my time and mileage might I add. Regardless, this cramp like many others could have been prevented. Though there is no conclusive scientific evidence of how to prevent or cure muscle cramps, there are theories.
My favorite theories include eating a balanced diet and stretching after exercise. I didn't get to eat my potassium rich banana yesterday so that could have been a reason. Most likely though, it was because I did not stretch out my right calf as well as I should have after yesterday's group exercise class.
An awesome calf stretch from Yoga is Downward Facing Dog or Adho Mukha Svanasana.
1. Start in high plank, essentially the top of a push up except that your hands are placed directly under your shoulders.
2. Push your hips up and back into the air keeping your back and arms straight forming a nice line. Your legs should also form a line. It's perfectly fine for your heels to not touch the floor.
3. For this stretch, bend your left knee and push your right heel down. This will make your right leg straight; you should feel the stretch in this calf.
4. Hold stretch for 5 full breaths (in and out = 1). Repeat on other side.
5. Repeat again!
It is absolutely recommended that you stretch after you exercise. Your muscles are super warm and limber. This is the time to lengthen them out after contracting them during your work out. You will prevent injury, have better form, and be more flexible overall. Please stretch each muscle for 30 seconds. I know that seems absurdly long compared to how much you stretched in high school sports but, seriously, it's the only way for stretching to be truly beneficial.
In health,
Lauren
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