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Yoga for Beginners 101: Summer Slimdown
Taking a Summer Break
During this summer season, due to health reasons from my weight loss and energy levels, (my back pain and right knee is flaring up), I’m going to cut back on my yoga classes, until I’m stronger and regain more weight. I’m going to do my Wednesday yoga class every week, except for this week’s session, and do my Thursday yoga class, every other week, while I’ll try to do my home practice on the off days, when I’m feeling better and strong enough by doing yoga daily on my off-days. Since my Friday yoga class ended yesterday for summer break, I don’t have to worry about it. I did pass on my two Thursday yoga sessions, due to fatigue, and will return to it next week. As for Stretch-lates and Yoga-lates, when it returns this fall, I’ll see where I am and on how I feel.
A Star Pose is a Great way to Segue for the Warrior Sequential Poses
Breaking New Tricky Ground in Class
For last Wednesday's yoga class, we had an unexpected and usual sub to fill in for class. We’ve started with some meditation and some various spinal twists and side stretches to warm up the session. Then we’ve gotten down to business with the Sun Salutation sequence first with cat-cow, down dog, mountain and raise arms, forward fold, plank, knee-chest-chin, upward dog, down dog, the awkward chair pose, another forward fold with a shoulder stretch, and back to mountain, The we’ve did the lunge and the Warrior poses, with the side angle of doing the half-bind and full-bind as a twist after the triangle pose. Then we’ve did the Moon Salutation sequence with the crescent moon pose, the star pose, the tree pose, (I still did it against the wall), the kneeling dancer pose, the eagle pose, the fallen angel pose, and a V-sit/boat pose,Then we’ve done some final spinal twists and stretches with the cat-cow and down dog. We’ve finished the session with the corpse pose once again.
For my second to last Friday yoga class for this summer, we’ve started out with the easy sit and raised a yoga block in our hands above our heads. We’ve done some spinal twists to warm our bodies with some side stretches as well. We’ve began our workout with the lunge and the knee-chest-chin pose . We’ve followed it up with the plank, the cobra, the up dog and downward dog with some forward and half folds, the wide-legged forward bend and seated wide-legged forward fold, the triangle pose with half and full binds, the bridge pose, some leg extension exercises, the eagle pose, the pyramid pose, before we’ve closed out the session with the corpse pose.
For my last Friday yoga class for this summer, we’ve started out with the easy sit and raised a yoga block in our hands above our heads. We’ve done some spinal twists to warm our bodies with some side stretches as well. We’ve began our workout with the lunge/kneeling lunge and the knee-chest-chin pose with the pyramid pose. We’ve followed it up with the plank/kneeling plank, the cobra, the up dog and downward dog with some forward and half folds, the wide-legged forward bend and seated wide-legged forward fold, the triangle pose with half and full binds, the reverse bridge pose, the star pose, some leg extension exercises, the eagle pose and the boat pose. We’ve also added some new poses like the fallen angel pose, the gentleman’s chair pose, kneeling side plank/side plank, before we’ve closed out the session for summer with the corpse pose/legs up the wall pose. (Due to balance issues, I did the kneeling variations and only did the lower level of the tree pose, since I was unsteady on my legs.)
Doing the Pyramid Pose Will Give you Back an Intense Stretch in Yoga at Home or on the mat for Class
Yoga Bolsters and Meditation Pillows
In different asanas, yoga bolsters are dense pillows of varying sizes used to support various parts of the body. By placing the bolster under your knees, maximize the benefits of the corpse pose--a meditative and restorative asana commonly practiced at the end of the yoga routine. For a supportive back bend, stick it under the lower back, or open the heart chakra, place it lengthwise along the mid to upper back, neck and head. Like other props, yoga bolsters help take the strain off your body as you ease from pose to pose. They come in different shapes and sizes, which suite a variety of needs.
To encourage a feeling of floating, they can take the place of blocks for a softer form of support or to prop up feet for savasana. For pranayamic breathing to fully open the chest, try the Prayanama bolster. These pillows become your best friend in Restorative yoga. During many poses, they encourage inflection, comfort and ease. To fully engage the pose, round bolsters are great for doing the Child's pose as a way to accentuate the curve of your back. To open the front of your body and stretch your organs, heart, belly and ribs, use a round bolster in a supported back bend. After a long day at the office, allow your body to realign with simple rejuvenating stretches that create the most positive impact of the body.