Yoga pt 3

Pt 3. of my yoga blog is going to consist more of the core workout and the arm balance aspect of my power yoga practice. This is the part of yoga that really strengthens my core and stabilizes my shoulders for strong paddling while on the water. It is also my favorite part of yoga because of how challenging it is!

Chair pose

Chair is the base of multiple separate poses, this pose is naturally going to strengthen your glutes and thighs while working on balance, placing your weight on your heels. Keep your back straight and try to tuck your pelvis so you are not sticking your bum out. Sit as low as is comfortable for your knees and your strength. 

Boat

You can go into boat from chair by slowly lowering your bum to the ground and then lifting your feet. A variation of this would be to keep your knees bent. This pose is brilliant for your abs, from this pose, lower down into canoe so your shoulder blades and your ankles are hovering off the floor, then lift back up again. This is great for your lower back and your abs to build core strength. You will also relieve stress and improve your digestion! 

Crow

For crow, start back in chair position and place your hands on the floor while putting your knees on your elbows or into your arm pits. Slowly, lean forward onto your hands (make sure you get a good base to ensure you don't hurt your wrists). This pose will start with you just lifting one foot off the ground and then you will get two and then you can become a little balancing ball on your hands! This pose is great for increasing your arms and abs. It also stimulates confidence and reignites energy while also learning balance. 

Dolphin

Dolphin is awkward the first time you try it, this pose really builds stabilization to your shoulders all around and I am positive it has made my shoulders stronger and much more stable. Starting in downward facing dog, place your forearms on the floor directly under your face, making a 90 degree angle with your arms and shoulders. Your legs stay in the shape as downward facing dog. You should feel a stretch in your hamstrings and also strength building to your shoulders and lower back. This posture naturally relieves stress. 

Forearm Stand

To start on forearm stand, make sure your base is strong to ensure no un-needed injuries happen. Use a wall to help you when you first start this pose. From dolphin, begin to kick one leg up and slowly you will catch your balance. This pose, like most inversions, calms the brain and helps relieve mild depression. This pose also strengthens your shoulders and your core, along with your sense of balance. 

Scorpion

This is one of my favorite poses. From forearm stand, touch your toes together and balance while bringing your feet behind you. This pose is great for stabilization and strengthening of your shoulders, also it naturally elevates your heart rate. You also are opening your hip flexors and stretching your abs. This pose is great to be practiced next to a wall. 

Camel

The opposite of Scorpion is Camel. Stabilize yourself on your knees and slowly lean back, supporting your back with your hands, if you can't see the wall behind you, go no further. This posture makes you feel very vulnerable by pushing out your chest and all of your vital organs. It also is going to stretch your psoas muscles and even improve your posture. This pose is going to naturally give you a head rush, you are doing the opposite with your body that you usually do. I always feel like it gives me extra energy also. 

Knee to elbow

Some core building moves for you are the knee to nose, knee to elbow series. From downward facing dog, lift one leg straight up. Using your core, pull your knee to your nose, curving out your back like a cat. Hold here for a second, feel where you are tight and feel your abs contracting. Lift your leg back up and then place your knee on your left elbow. Just tap at first, as your core gets stronger you will be able to bring in the balance aspect of this pose and "fly" with it.  

Knee to opposite elbow

After tapping your knee to your elbow, bring your leg back up into three legged dog. Then, once again, using your core twist and place your elbow on the opposite knee. When starting, just tap your knee to your elbow and as your core gets stronger you can "fly" with it again. 

Standing Splits

Moving on, a lot of people have been asking to how to do a handstand. Handstands are about core strength, balance, arm strength, and huge positive mindset. From Crecent, lift off and go to Warrior III, these poses are from my previous blogs. From Warrior III use your core to lean forward and place your hands on your mat in front of your leg. Once here, start hopping with that leg to lift both of your feet off the ground. These hops are going to teach your brain what it feels like to be upside down with your arms holding your weight. Take this slowly and use a wall if you need. 

Handstand

After building that core strength and balance you too can do a handstand. Use a wall if you need for support but don't make it like a crutch otherwise you won't be able to do a handstand in the middle of the floor. :-) 

This is my final "yoga" blog. I hope you guys found it fun to read and informative. I want to let people know that yoga is for everyone, no matter what size, shape, gender, or color. I hope this worked!! 

I am now in Glenwood Springs, Colorado getting ready to head to Vail for the GoPro Mountain Games and Homestake Creek Race. Wish me luck!!

See you on the river. 

Yoga Pt 1

During the winter, I have been trying to stay warm and in shape by doing loads of yoga. I am going to do a series on some of the best poses that I have fallen in love with and also some health benefits of the poses. Contrary to popular belief, yoga is not just sitting a room with a bunch of hippies who chant "Om" for hours. There are multiple different types of yoga and one type may not work for you but another one will. 

Shannon and Caroline found Zanti Power Yoga on the west end of downtown Greenville. This place is brilliant. I have been to a lot of different studios and I have always felt like I was being judged or looked at like I was doing something wrong. The culture and the people who come to Zanti to practice and teach are amazing, always welcoming and there are always smiles on peoples faces. 

These blogs are only to educate my readers on some of the benefits of yoga and to encourage people to try something new, it may surprise you what your body can do. Disclaimer; I am not a yoga instructor, if you want to try yoga go to a studio to get proper education from a trained professional like Julie or Ramsey at Zanti Power Yoga.

Childs Pose

 I love childs pose. Knees spread apart, arms stretched forward, stretching your lower back, thighs, and ankles all at the same time. This pose is a great resting pose for recuperation as it slows your heart rate when you get into the posture. With your head touching the ground this causes your body to begin relieving stress naturally and it also calms your mind. When I am feeling really stressed out at home, I will get into the pose and just sit for a few minutes to gather my thoughts. 

Downward facing dog

From childs' pose you can push up to downward facing dog. Try to flatten your lower back and push your shoulders out, hollowing out your under arms. If you get into this pose and you are not feeling comfortable, change it, try to bend your knees, migrate your heels to the ground and most of all, remember to breathe. Aside from stretching almost the whole back part of your body this pose is great for improving digestion and decompressing the spinal column. Some other benefits include treating headaches, insomnia and back pain. Also, as an inversion, this pose brings fresh oxygen to the central nervous system. 

Plank pose.

Low plank.

Plank pose is brilliant for your abdominal muscles and your wrists. If this pose is challenging, drop your knees to the ground. Push the floor away from your with your hands and engage your body from the feet to your shoulders. Plank engages your mind and gives you full body awareness. From here, lower to low plank with elbows squeezed to your ribs, keeping your body in a straight line. This pose will strengthen your core muscles along with your wrists, arms, and shoulders.

Upward facing dog

Straight from a low plank, you can transition to upward facing dog. You will be balancing on the tops of your feet so the only things making contact with your mat will be your feet and hands. This posture is going to stimulate your abdominal region and strengthen your arms, wrists, and back. It is also really good for your BUTT!!! 

Knee to nose

Low lunge

Moving into some basic standing poses. Start in a downward facing dog and lift your right leg straight in the air, bend your leg, round your back like an angry cat and try to kiss your right knee. This pose is brilliant for working out those abdominal muscles. It will also work on strengthening your base (leg) and work on your balance. From there, bring your right foot to between your hands, into a low lunge. Staying in this pose is going to relieve constipation and indigestion while helping take the pain out of sciatica. At the same time, you will be working on balance, core strength, and mental focus. Physiologically, your hips are naturally opening and you are strengthening your knees.  

Warrior 2

Warrior 2 is such a strong feeling pose. Keep your back foot rooted to the ground and bend your knee until you feel a stretch in both legs. Your arms go out to make a "T" and reach to the walls with your hands. This posture is great for back pain and it increases your stamina. At the same time, this will stretch and strengthen your legs, ankles, and shoulders. While gazing over your front (left in photo) arm you will increase your concentration and focus, warrior focus!

Reverse Warrior

 From Warrior 2 use your core to place your hand on the back leg and get an intense side body stretch. Be sure to not put too much pressure on your back leg. This is an intensely calming pose and makes you feel vulnerable because of opening up your whole side body to the world. Your hips will open up and you will strengthen your hips and gluteus. 

I truly hope people are finding this helpful. I really want to encourage people to live a healthier lifestyle and show how easy it is, if you put your mind to it. I see yoga as an hour in my day that I don't have to worry about everything else going on and I can worry about only what my body is doing and what amazingly good things I am doing for my body.

All photos are shot by David Dodge in the Zanti Power Yoga studio on 1116 S. Main Street, Greenville SC
http://zantipoweryoga.com/

Till next time!!!!