Kamploops and NOLA Yoga expert adds Fitness to your Routine

January 12, 2011

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Adding Yoga to Your Fitness Routine

This is a Fitness Guest Post by  Katrina Ariel who Teaches a Kamloops Yoga boot camp in Canada
Empowering Your Fitness Practice

centering-in Here’s my take on strength training and working out: It can be an incredible way to get in shape, lose weight, and maintain a healthy body. When you build muscle you feel more capable, and that muscle burns calories for you even when you’re sleeping.

But, for me, fitness has to be balanced with yoga so it doesn’t become a harsh routine of physical force. It should be fun and feel good, not be a form of torture. And, by bringing the two together, you find your yoga practice evolving as you become more in tune with your body. There’s also the fun of discovering what aspects of your practice are more available to you when you’re stronger, and to see yourself in the mirror and think, “Wow! I look great!”

Let every practice be an offering to yourself; a dance of strength and sensitivity led by your breath. Always listen to your body.

FIRST: The first thing is always to connect with your breath, center in and set your intention; envision yourself strong, healthy, happy, and full of energy! Call it in with an Om.

WARM UP with Sun Salutations, jumping jacks, a walk or jog, or anything else that gets your blood moving and muscles warm.

FITNESS  SEQUENCE:

Repeat 3 or 4 times with a short rest in between sets

Exercise 1.) Opposite Arm/Leg Crunchesopp-arm-leg

20 each side

Tips: Use your whole body, keep steady through your foundation pressing through all 5 fingertips to avoid collapsing into wrist.

To Modify: Keep both hands down, only extending your leg.



Exercise 2.) Push-ups
push-ups

15 in good form

Tips: Use your whole body, especially your core. Shoulders back.

To Modify: Come to your knees and go down as far as you can.



Exercise 3.) One Leg Forearm Plank
one-leg-forearm-plank

Count to 10, then switch legs. Do this 3 times.

Tips: Use your whole body, especially your core.

To Modify: Come to one knee if you need to.



Exercise 4.) Twisting Lunges 20 each side

twisting-lunge

Tips: Keep your lunge steady: feet, knees, hips straight forward.  Twist from your core. Step switch to alternate sides.

To Modify: Use only one weight or no weight in your hands.



Exercise 5.) Squat Shoulder Press

squat-press

25 in good form

Tips: Knees and feet point the same way. Keep chest and gaze lifted, shoulders back.

Use your CORE, not just your lower body.

To Modify: Do a half squat, not going as low if you have knee issues or are just building up strength.



Exercise 6.) Snowboarders - jump squat 180s

snowboarders

20 on each side

Tips: Core strong, chest lifted, squat wide and deep. To Modify: Don’t bend down as far. Instead of jumping you can step switch.

YOGA  ASANA  SEQUENCE:

This yoga practice is ideal after a workout, or on its own. Make sure you do an active COOL DOWN (walking or otherwise getting your heart rate lower) after your workout before practicing yoga. Use your breath, continually connect with your intention, and feel yourself becoming more in tune with your own beauty and power!

Start in Down Dog (Adho Mukha Svanasana)

downdog

Stretch back and feel your breath. Keep your lower back long, even if you have to bend your knees a little.

Plank
plank

Inhale forward to plank, then exhale to your belly.

Cobra
cobra

Root your legs, scoop your tail bone and inhale to lengthen into Cobra pose. Curl your shoulders back and reach your heart forward. Enjoy your breath, then stretch back to Down Dog.

Crescent Lunge
crescent

With strong legs, front knee over the ankle, extend from your pelvis through your feet into the earth and inhale to float your arms up to the sky. With each breath, get brighter, feeling your back hip flexors and thigh stretch and open.

Come through Down Dog to the other side.
downdog

You can also do a vinyasa through plank and cobra again.

Virabhadrasana II to Goddess Warrior
viraII goddess

With legs strong and integrated, extend brightly from your pelvis through your legs and from your waist up. Breathe in Warrior II first, then inhale tall and shine back into Goddess Warrior!

Prasarita Padottanasana (Wide Leg Forward Bend)
prasarita-hands-clasped

From standing, feet parallel and even, make your legs strong and draw them toward each other. Clasp hands behind you and inhale to lengthen taller, taking the heads of the arm bones back before exhaling into the forward bend. Extend from the pelvis into the earth and out. Inhale up slow, with shoulders and head back.

Anjaneyasana

anjaneasana

Use a blanket for your knee if needed. Same alignment cues as Crescent Lunge. Breathe into your hips, belly and chest. Transition through Down Dog.

Pigeon Prep

pigeon-forward-bend

Front knee toward the outside edge of mat, create integration by drawing legs together, then extend from your pelvis out. Lift your torso taller to stretch your hip flexors, then fold forward over your shin for a deep hip stretch. Breathe to clear tension.

Janu Sirsasana

janu02

Inhale and lengthen before twisting over outstretched leg. Keep low back lifted. Reach to thigh, calf, or foot. Inhale to rise and untwist.

Shavasana

savasana

Soften and surrender, allowing your weight to be held by the earth. Ride your breath and feel the Om within.

Enjoy your practice!


Katrina Ariel is a Kamloops Yoga Instructor, she runs Kamloops Yoga Boot Camp classes in Canada BC.

All photos by Natalie Anfield Kamloops Photography

Make sure to leave a comment below, love to hear your thoughts!

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Comments on Kamploops and NOLA Yoga expert adds Fitness to your Routine »

January 13, 2011

cleanse diet @ 12:37 am

Life is one long struggle to disinter oneself, to keep one’s head above the accumulations, the ever deepening layers of objects … which attempt to cover one over, steadily, almost irresistibly, like falling snow.

Casey @ 11:21 am

Love the photos!

freda LEONARD @ 6:42 pm

can’t wait to try this. thanks!

January 14, 2011

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“Beauty is not in the face; beauty is a light in the heart.” ~ Kahlil Gibran

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January 20, 2011

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