Let’s Get Started!

Hi there!!! I hope everyone is having a great holiday weekend! I want to thank everyone who had a chance to check out my blog last week…..you guys rock!

If you haven’t already, be sure to join the newsletter on the left for updates and special announcements!

Each month of the year, there will be something to focus your practice on, and each week of that month will follow up on that focus. This month’s focus is commitment. I just love, love to “philosophize”, and commitment can be looked at in so many different ways…some things come to mind right away, relationships, family, work and so on. One of the most important commitments you can make is to yourself! For many people this concept seems selfish, but in actuality, if you are committed to yourself…you stand by your words, walk your talk and take good care of yourself, you are in so much better condition to share your life with others.

Try this…dedicate the next few weeks to notice whether or not you are being kind, not only to others, but also to you. Notice if you can change some negative old patterns of behavior you may have towards yourself and your needs and make a conscious effort to adjust and transform! When you practice Yoga consistently you are going to find your true self!

Now, what’s next you ask? I’m going to start off with the first week of “Yoga For A Year”. Over the weekend, I was able to practice in one of my favorite spots, overlooking a beautiful lake, and that’s where the pictures are from. So very cool!

Your first 4 poses are… drum roll please…

Warrior 2 (Virabhadrasana II)

Side Angle Flank (Parsva Konasana)

Triangle (Trikonasana)

Cobra (Bhujangasana)

“Yoga For A Year” is designed specifically to help you learn the poses and do them in the most comfortable way for the body.

Each week will consist of anywhere from 3 to 5 poses and they can be practiced daily.

You should practice at least 3 to 4 times a week to have the most success.

The poses are in the order that they should be practiced in for the purpose of this program.

Warrior 2

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
The heel of you right foot should line up with the arch of your left if you were to draw a line from one foot to the other.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale bend the right knee to 90 degrees.
The right knee should stack over the right ankle. Thigh parallel to the floor.
Open the right knee toward the right pinky toe.
Keep the torso in the centerline. Left armpit in line with left hip.
Turn the waist away from the bent knee.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Side Angle Flank

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
The heel of you right foot should line up with the arch of your left if you were to draw a line from one foot to the other.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale bend the right knee to 90 degrees.
The right knee should stack over the right ankle. Thigh parallel to the floor.
Open the right knee toward the right pinky toe.
Turn the head and look over the left shoulder until you feel the right side of the rib cage start to turn slightly left.
Slide the right side body over the right thigh.
Place the right hand to the floor behind the right ankle.
Extend the left arm over the head, bringing the arm close to the face. (left palm facing the floor)
You should have one line from the tips of the left fingers to the outer edge of the left foot.
Each inhale lengthen the side bodies especially on the right side. Each exhale turn and spin the ribs away from the floor.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Triangle

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
Keep the legs straight by pressing down with the feet and squeezing the thighs up.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale pick up the left hip and extend the torso to the right as far as you can. (line up your armpit over your ankle).
Place the right hand down onto the floor (fingertips are fine)
Extend the left arm up in the air in line with the right arm.
Tuck the right buttock under.
Each inhale lengthen the right side body toward the right armpit.
Each exhale turn the ribs away from the floor.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Cobra

Lie on your belly with the legs extended behind you with the feet side by side, tops of the feet down (back injuries take hip distance between you feet).
Place the hands, palms down on the mat.
Bring the wrists under the elbows (if you are a little longer in the arms move the wrists slightly forward of the elbows).
Face down.
Inhale deeply.
Exhale draw your low belly in and strengthen your thighs until the kneecaps are off the mat and tops of the feet are firmly down.
Inhale and on the exhale roll the shoulders back and pull the shoulder blades down.
Inhale and lift the upper body away from the floor.
Work toward straight arms but keep the low back feeling free and open (it is ok to have a bend in the elbows)
Exhale strengthen the legs and tuck the buttocks toward the heels.
Inhale lift the heart.
Exhale pull in the low belly and draw the shoulders away from the back of the neck.
Bring the eyes upward keep the neck long.
Take 2-3 breaths 5 seconds in. 5 seconds out.
Lower down carefully. Look to the right and bring the arms down by your sides with the palms facing up.
Repeat.

Good luck!