351/365 Pantless Yoga

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

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