Greet the Day – Sun Salutations

Today we’re doing Yoga!  Sun Salutation, to be exact.  This series of poses warms up the body and the more times you repeat the cycle the more flexible and open your body becomes.  Aim to do the cycle 4 or 5 times.

Below are step by step instructions (courtesy of www.verywell.com), and an infographic. You can also follow along watching Yoga with Adriene (click here).

Sun Salutationsun-salutation

Begin in Mountain Pose

To begin, bring yourself to the front edge of your mat in mountain pose (tadasana) with the hands, palms together at your heart center.

Inhale. Bring the arms out to the sides and up to the ceiling to join your palms above your head in raised arms pose (urdhva hastasana). Lift your gaze to your thumbs and slide your shoulders away from your ears.

Exhale. Release your arms to either side and forward bend over your legs (as if you were doing a swan dive into a swimming pool) to come into a forward bend (uttanasana). Alternatively, you can keep your palm together and pass them in front of your heart as you fold forward.

Place your fingertips in line with your toes. Flatten your palms if possible or tent your fingers. Place your hands on blocks if they don’t reach the floor when your legs are straight. You can also bend the knees a little if that makes you more comfortable.

Inhale. Lift your head as you come to a flat back (ardha uttanasana), coming onto your fingertips or placing your hands on your shins, whichever allows you to get your back really flat.

Exhale. Plant your palms and step or jump back to a plank position. In plank, make sure your shoulders are over your wrists and your butt is neither sticking up nor drooping down. A straight line from the crown of your head to your heels is what you are going for. Take an inhale here.

Exhale. Lower to your knees, chest, and chin. Keep your butt high and your elbows hugging your ribs.

Inhale. Come forward to a low cobra. Anchor your pelvis and the tops of your feet to the floor but try not to press into your hands as you come up into the backbend.

Inhale. Roll over your toes (if possible) to come into an upward facing dog. Bend your elbows out to the sides at first in order to bring your shoulders down and away from your ears. Then straighten your arms. Make sure your legs are straight and your knees are lifted off the floor.

ExhalePush back to downward facing dog. You can come through hands and knees on the way if necessary.

Stay here a few breaths (or more) if you need to take a break. If you are going for a brisk pace, just stay one breath.

Exhale. Step the right foot next to the right hand and then bring the left foot to join it in standing forward bend (uttansana).

Inhale up to a flat back and then exhale back to uttanasana (forward bend).

Inhale. Lift your arms out to the sides and up, reversing the swan dive to return to raised arms pose.

Exhale. Come to stand in mountain pose with your hands in a prayer position at the heart.

Namaste.

Now go run!

Keli 🙂

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Your Weekend Hustle

holiday-hustle-challengeHey, hey, it’s the weekend!  Here’s your Weekend Hustle so get to it!

Day 10 (Saturday)- Total Body Blast

25 repetitions of each (1 or 2 times through)

  • Jumping Jacks
  • Squats
  • Pushups

 

Day 11 (Sunday) – Middle of the Road

  • Plank to Plank Jacks – 10 second plank/10 second Plank Jacks 
  • Roman Twists – 15 repetitions 

Plank to Plank Jacks 

  1. Start in a high plank position, hands under your shoulders, back straight, legs pressed together
  2. Hold the plank position for 10 seconds
  3. After the 10 seconds are up, jump your feet apart, then back together, repeating the Plank Jack for 10 seconds
  4. That’s one sequence
  5. Repeat this Plank to Plank Jack sequence 3 times through (for a total of 1 minute)

Knee problems?? For the plank jacks, step your legs out one at a time and back in one at a time – do not jump or hop.
Wrist problems?? Move to a forearm plank.
Can’t manage the entire sequence??  No problem – cut it down to 2 or just 1 time through.  You’ll get there!

 Roman Twists

  1. Grab a soccer ball, kickball, medicine ball, a small child, or roll up a towel
  2. Sit on your tush, knees bent, feet on the floor
  3. Hold your object in front of you, arms bent at 90 degrees
  4. Lean back on your tush so you are balancing on the top of your butt cheek
  5. Hold to your object  and turn to the right and bring your object down towards the ground, then come back across your body to the other side, bring your object down towards the ground – that’s one count.
  6. Repeat for a total of 15 repetitions

Now go run!

Keli 🙂