Building a Yoga Foundation- Day 12

Gentle neck rolls. The kids were off school today and will be tomorrow too for parent teacher conferences. It was nice having them home today and the three of us being together, even though I spent a large portion of the morning working on a data entry project for our school's PTO (parent-teacher organization). After spending the morning deciphering handwriting so I could type names, email addresses and phone numbers, I came to really appreciate anyone who has to read people's handwriting on a regular basis. And I am determined to do better myself when filling out forms. My poor eyes! :D

I'm still taking it easy after the stiffness returned yesterday to my neck and shoulder. I also had physical therapy this afternoon, which was good, but hard too. Physical therapy gives me a deep appreciation for how the body all pulls together to support a weak point(s) and keeping going. Some of my PT moves I can move through the reps with no problem. Then other moves that target a different muscle will completely fatigue my muscle after only a few reps and with such a light weight. Fascinating!

After a full day I decided that instead of squeezing my practice in sometime during the day, I would do it this evening after we got back from the kids' Brazilian Jiu Jitsu class. I am really glad I did. I lit a candle and enjoyed a peaceful practice with a few "visits" too.

RISE Day 3

Drawing circles with the knees works tightness out of the hips and lower back.

I continued on with my repeat of the RISE videos in the program today with RISE #3. Lots of careful and mindful stretching as I worked my aching joints and sore muscles.

And this opens up the whole back and the shoulders, as well as stretches the legs.

 

 

 

 

 

 

Then I was joined by a special little guy after he finished his bath. :)

He thought this one felt especially nice> :)

Next, some Cat-Cow.

Some forward folds.

 

 

 

 

 

 

 

Then some Downward Facing Dog.

Even Black Cat joined in on the stretching. :D

After this, he ran off to get a snack before bedtime. And it was just me and the cats to finish the practice.

I think my plank is getting straighter and stronger.

Wide-legged Forward Fold.

 

 

 

 

 

 

 

After some core tightening, it was on to a few more gentle stretches.

Foundations of Yoga Day 13

Knitting my ribcage together and tucking my tailbone down- 2 key points.

Today's foundation videos were "Chair Pose" or Utkatasana and "Breath of Fire" orKapalabhati Pranayama. Adriene had some very helpful tips for doing the Chair Pose correctly. There are all these little fine points and when they are all done correctly, the pose is powerful and supportive to the body too. Definitely check out her video before randomly sinking into a Chair Pose.

First chair pose of the video.

Last chair pose of the video.

Don't forget to take a nice stretch in the opposite direction after working one area so intensely as with the chair pose. A forward fold and a tall stretch up feel very yummy after this Chair Pose foundations video.

Stretch up tall.

Forward Fold

 

 

 

 

 

Last, I moved on to the pranayama, or breath practice for today. Don't skip these breath practices if you are tempted to. Breathing is an important element to yoga. The different breathing practices have their own unique elements to them.

Breath of Fire is fun to learn, on top of having a really cool name! Adriene begins by helping us become aware of our breathing. Then she instructs how to do the breathing. It is helpful to put the hands on the belly to feel the belly expand with the inhalation and suck in with the quick exhalation of this breath.

Inhale...

Exhale.

 

 

 

 

 

 

I find that I feel very calm and even after completing this breathing practice. I believe that Breath of Fire would be a nice lead up to meditation. I plan on try that before I mediate next time.

Letting go of the busyness and weight of the day.

Building a Yoga Foundation- Day 7

See? I really do have 2 cats! It's not just the same cat in all my pics. :) (Sorry for the dark pictures. The lighting wasn't good and I didn't realize until after I reviewed my pictures. Also, long practice = lots of pictures.)

Saturday drove home the point for me that it was time to carve out some time and space for my morning yoga ritual. It was a good day until the end of the evening when it hit me at bedtime how much I did not accomplish of the things I wanted to do.

I did not have time to do my Foundations of Yoga videos but I did do the RISE Day 7 video, albeit I did it at 6 pm not 6 am. My day was full of connections and that I do not regret. I spent the morning with my children and then interacting with the YWA community. Such a lovely group of people. :)

We spent the afternoon visiting at my parents' house with my parents and uncle before he heads back home to Florida. One of my sisters and one of my brothers were also there with their families. It was an afternoon well-spent catching up, laughing, sharing our joys and our worries. And the kids got to play with some of their cousins too.

Yogi toes!

From there I took my kids to the library as promised before it closed for the evening. It was enjoyable to watch my daughter pour over all the books trying to decided on exactly which ones she wanted to get. She reminded me of myself when I was a girl and used to agonize over which books to get, wanting to pick out just the right ones. And it was a joy to watch my son, who had been so resistant to reading, excitedly pick out his books and announcing which one he was going to read to me at bedtime.

Finally we were back home for the night. My husband had been away over night and all day. We were expecting him to come home around 6:30 so we decided to wait to eat supper until he got home. In the meantime, I decided to hop on the mat. I was finishing up the RISE practice when my husband got home and we all decided to play a game of "Clue" before the kids' bedtime.

So while I don't regret anything I did, I could have been more careful with my time management and would have been able to accomplish more of the items I needed to do too.

Always a welcomed interruption. :)

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This practice is the longest of the RISE videos, running at about 43 minutes. It took lots of elements and poses from the previous 6 days, added new poses and made one energetic and heat-building practice. I started out with a sweatshirt on and had to lose it part way through because I was sweating so much!

This practice had it all. Started with gentle movement to stretch the body and get it moving. Then lots of sun salutations, forward folds, downward dog into high lunge transitions and chaturanga practice. Then the heat really was building as we moved into warrior poses, chair pose, gate pose, tree pose, standing splits and core work. Plus all the other yummy bits with those poses and others and as we transitioned between the poses.

The core work was no joke! My core was burning at the end! My core felt tight and firm at the end of my practice.

I really enjoyed the way Adriene built up to this practice with the previous 6 days. I felt like by the time I was going through this practice that I had the rhythm and flow down. This enabled me to really flow through each pose and direct my attention to connecting my movement with my breath instead of trying to figure out what move came next. By doing the videos in order the first week, I was ready to put it all together and just flow.

 

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And then the heat started to build as the poses got more intense.

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Some "distractions". hehe :)

My yogi cat.

Answering some kid questions.

I love how yoga has put me in touch with my body and movement. I feel like I move with more grace and ease now. Sometime, like the picture below, I catch sight of myself mid-movement and am struck by how much little movements look like dancing. I love that! I wanted to be a dancer when I was a little girl and now thanks to yoga I am beginning to move more like a dancer. Maybe it's not too late to learn how to dance... :)

Dancing into gate pose.

Some of the core tightening moves.

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Next Standing Splits practice. It is not very far yet, but that's okay. It is not about the pose; it is about the journey to the pose.

Standing splits practice.

Followed by some more leg stretching. This will help further my Standing Splits.

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Finishing my practice as my husband arrives home. You can see my children in the background, excitedly waiting for him to pull into the garage. :)

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Not a bad way to finish my yoga practice. ;)

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