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 2

In this second part of my yoga trio blog I'm going to go into some more challenging poses. They will work on stretching your side and front body, balance, and strengthening multiple muscles. Remember, yoga is about breathing, stretching, and going into the pose so that you get the most out of it. It is not about who can do what, I do yoga for myself and my health, I hope you all do too. Even the most simple of poses is great for you.

Disclaimer: I am not a yoga instructor, all of the poses and descriptions that I have are from learning during my practice and through the help of trained yoga instructors at Zanti Power Yoga. For you paddlers out there, check out Anna Leveque's (owner of Girls at Play) Yoga for Kayaking series which is online, you can find them here:
http://www.watergirlsatplay.com/webstore/

Extended side angle

From Warrior 2, "tic toc" your torso over your bent leg keeping your torso engaged and as long as you can. Bring you lower hand to a block, your knee, your foot, or to the ground. Extended side angle is known to help with sciatica, infertility, constipation (by stimulating the abdominal organs), and lower backaches. Your back leg is staying very strong and rooted to the ground, using your torso to support weight and strengthen your side body while getting a very strong stretch in your legs.

Concentrating for a full bind. 

The next two poses are advanced and do not attempt them until you are comfortable with extended side angle. Keeping your torso engaged, place your upper hand behind your back, by your bum. The lower hand clasps with your upper hand between your legs behind your back. Get it? Me neither. :-)

Bird of Paradise

When you get your shoulders strong and flexible enough to clasp behind your back, go even further and fly into a "Bird of Paradise"! Bring your back foot forward (with arms still clasped behind you) balance yourself and open your chest to the world while standing on your rooted leg. This pose, not only is a balance pose, but it stretches and strengthens your arms core and leg. I also find it a mentally challenging pose because you are like a flamingo with one leg, breathing (and smiling) always helps me through this pose. 

Crescent

For crescent pose, start in the low lunge position and use your core to lift you up so your arms are straight up. Keep your back leg as engaged as you can. This pose will stretch the quad of your back leg, strengthen your glutes and thighs. It is also a great way to help sciatica. 

Revolved side angle with prayer hands. 

From Crescent, place your hands in front of your heart in the prayer position. Keep your torso as long as you can and lower your torso over your bent leg. You should feel this stretch in your side body and your back leg the most. Make sure to remember to keep your back leg as engaged as you can by lifting up on your knee cap. Use your lower elbow to push your chest more open and deepen the stretch. Just like extended side angle this pose is great for constipation, sciatica, infertility, and even osteoporosis.

Side plank (with raised right leg)

From Revolved Side Angle, place your bottom hand on the ground next to your foot front foot, move your front foot from the bent position to stacked on top of your left foot, balancing on the side of your left foot and your left hand. To deepen this strengthening pose raise your top foot from your bottom foot. I love this pose so much because it is hard to stay in for an extended period of time. With your top foot raised from the ground, every muscle in your body is contracting and in turn, getting stronger. 

Stronger. 

Engage your top hand by extending all the way to the ceiling, engage your core by being sure your hips are not dipping towards the floor. At the same time, you are stretching your abs, legs, and arms while building strength in your lumbar and thoracic spine. Side plank is also great for making your balance better. Remember to breathe!!

Wild Thing

Using your core, drop your top foot to the floor behind you and open up your body to the sky bringing your eyes to the wall behind you. Wild thing relieves mild depression and fatigue. The whole front of your body is also being stretched within this pose, including opening up your pelvic girdle and lungs, chest and shoulders. Your bottom (supporting) arm is also getting strong and stabilizing your shoulder joint.  

Upward Plank

For one last chest opener, upward plank is great. From a seated position with your legs straight out in front of you, place your hands behind your butt, with your fingers facing your feet. From here, lift using your torso and core strength. This pose opens your chest as well as gives strength to the shoulders and wrists. Also, it is a great posture for relieving mild fatigue. 

Ahh.... Savasana (corpse pose)

After a hard class at Zanti, we all end in Savasana. This pose is about restoring your body and thanking your body for being as beautiful and amazing as it is. It is also about clearing your mind and taking a moment for just yourself, letting all of the tension of life go and 100% relaxation. Sometimes, if I am really tired after class, I will fall asleep in this pose, maybe that's why I like it so much!!

Extra information: I practice hot power yoga. These classes are generally 1 hour long and are hot, sweaty, and sometimes challenging. I have burnt 800-1000 calories every class. There are many types of yoga in the world, find a class that looks good for what you want/need and try it out. Most classes in the area give you introductory times of a week or two to see if you really like the studio or the type of classes. I know Zanti does their first class FREE, just come with water, a towel, and a positive attitude. 

See you on your mat!! Until next time. 

A

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!!!!

Where have I been??!!

In the cloud forest, raining really hard with 50 MPH winds!!

Some people know, after the Green Race I kind of fall off the planet of paddling for a little while. I paddled so much in 2013 training for Worlds and then straight into the Green Race, I was pretty ready for a break!! For the third year in a row my amazing boyfriend and I went to Costa Rica for a month. We traveled up to Managua, Nicaragua for something new to see. The boarder crossing was a bit funny but we made it. 

One of the many volcanoes around Nicaragua

 So, we made it to Costa Rica and my mom and her boyfriend came to visit this year! It was awesome having then with us and we took a few day adventure back to Rincon De La Vieja. We did a mud bath, zip line, 450 meter water slide, and horse back ride in the jungle! Action packed days here. 

Mom and Ken

Mud bath!!

Back on the beach with Tony and Teri 

We primarily stay in Nosara while in Costa Rica. It is an amazing area of the country and the beach is perfect for surfing or just sun bathing. The days there consist of surfing at 5 am, eating breakfast at 8, napping at 10, adult beverage at 12, nap at 2, surf at 4, dinner at 6, bed at 9. Rough days.  

Shannon was with me every day!!

Its always hard for Snowy and I to come home after being there for a month. Snowy came home on the day the polar vortex hit so he was pretty bummed. I, sadly, missed out on the polar vortex and got an extra 2 days in the tropics! But, alas, we all have to come home to reality at some point. 

EW. 

 Well, I started school again this semester. Microbiology and a few other classes. Between class, work, trying to be a housewife, and attempting to stay in shape, I was a bit busy. But, it made the winter go by quickly. As it was everywhere, it was cold and really snowy for the south!!

Saving lives, making a difference. (note the snow, in SC!)

For three months, my life consisted of all things "normal". Work, school, and no play. This also means no kayaking for me, which is a big deal when I compete against people who paddle year round.  

Slaloming and freestyle at the NOC

Thankfully, it started warming up and I got motivated to go paddle again. The NOC was cold but all of my friends were there so we were all stoked to be back together after a long winter apart. I reunited with my 5x5 comrade, Haley Mills and we were happier than clams to be back together.  

US Slalom Team Trials at the USNWC

Last weekend I went to the Charlotte USNWC and competed in the US Slalom Team Trials. I have wanted to compete in this event for a long time and I finally committed to doing it. I had a very good time and I could feel my runs getting better as the weekend went on, faster and faster every day. I ended up 4th overall, one spot out of the team but I am so happy that I went and it only made me stronger!!

As the Whitewater Grand Prix looms over some of our heads, I am trying to get as strong as I can and get some more time in my kayak. All in all, barring the cold slightly long winter, it has been a great one. I am so thankful that it is 80 degrees outside now!!

Its true. 

2013 Freestyle Worlds

Canadian photo bomb!! Tyler Curtis in back, Haley Mills, Ruth Gordon, myself

Well, I didn't expect that one!! I spent the last two months at the NOC training for the Freestyle Worlds, hoping that I would at least make the first cut. I was not super consistent on my McNasty's or Phonix Monkeys but I was hoping to make a showing.

The opening ceremonies were amazing. Bryson City was bustling and the Worlds were beginning. The parade of countries was great and having 28 countries in Bryson City was pretty inspiring. It was the most "culture" that Bryson City has ever seen!!

My daddy and I zip lining at the NOC

After the opening ceremonies, the competition was in full force but the women did not compete until friday! I had four days to sit around, so my mom, her boyfriend, and my dad and I went zip lining at the new Nanatahala zip line. There is a 1/2 mile zip and I would highly encourage going if you get the chance. 

Going for a phonix monkey

Finally, friday came and I was hoping to show up to the party as a semi-finalist. That was the only goal that I had for Worlds. I was lucky to go into prelims the last person in the 5th heat, there were only 4 other competitors behind me. I knew immediately if I was in the semi-finals. For prelims the set up is 2, 45 second rides, both count. This is to show the judges consistency. I'm pretty well known for being consistent (the last three Green Races I have been within 1 second of the last). My first ride was not so hot, second one I brought the heat and I was sitting comfortably in 5th place, I ended up in 6th place going into semi-finals. 

Looping huge.

Semi-finals was held under the lights at 9 pm on saturday night. This made for a fantastic feeling when paddling into the feature. I had trained the night before under the lights with Tyler Curtis helping me out on my Phonix Monkeys and making sure that I was sticking my McNastys. I was already really happy with my showing so far but being under the lights was an amazing feeling. I also was blessed with the presence of Shannon Christy's parents. They were standing on river right, immediately above the feature. Semi-finals is 2 rides, 1 counts.

My first ride was frankly, crap, so I knew I had to step it up. I looked up and saw Shannon's parents in an embrace, praying. I'm not a praying woman but I do love my best friend. I spoke to Shannon, I told her to make me fly, make me agile, make me do my best. Shannon was there with me, sitting in the eddy with me. I was surrounded by love before my second ride. My second ride went the best that I could have asked. I got my highest ride ever, 410 points, but I was sitting in a very uncomfortable 3rd place. There was still another heat after me.

Finding out I made finals on my home river

I couldn't get out of my boat until I knew what was going to happen. I ferried across the river to watch the last 5 people go, I wasn't getting my hopes up as the next heat was very stacked, with two previous World Champions and a couple of women who have the talent to be World Champions. Pretty much everyones first rides sucked. I watched Courtney go, she scored less than a 400, Nina just couldn't get anything to stick in the hole, and Ruth couldn't get anything to go aerial. After the second rides, I was in 5th place. I had made finals. 

I started crying so uncontrollably. My whole family was watching me, Shannon's family was there, my friends were all in the stands. Shannon was with me.

Hugging Hitomi after making finals

I saw my dad, for those of you who know my father, he is very calm, doesn't get very excited. Dad jumped up and down and was hollering, he even picked me up!! My mom was also very excited along with my amazing boyfriend and Shane (the Liquid Logic designer, also known as "dad"). After getting a deluge of hugs and congratulations I finally made it across the river to see Shannon's parents.

Shannon's dad, he said this was the happiest he has been in months

Her parents are amazing people, they love unconditionally, they are caring and beautiful people. They make me understand why Shannon is an amazing soul. I am more than blessed to have them in my life. 

The next day was finals, after a pretty eventful loser party. I was heartbroken to watch Mathieu Dumoulin not make finals as I had money on him winning the whole thing. There were other disappointments also, as always at an event like this.

The finals are 3 rides, one counts. Its a spectacle to see that is for sure, anything can change at any moment. I was the first person to go, which kind of sucked but I was more than elated to be there. My first ride, not much, second ride, even less. I was hanging on the edge. Hitomi came out with am amazing ride and she was on top the whole heat. My third ride was better than any of them but still not my best. I was sitting in 3rd place. Anne Hubner came out with a great ride but I beat her out by 2 (!!!!) points. Katya also didn't have her best rides and I was in 3rd place. I knew I had gotten the bronze. Claire finally came out with one of her great rides that put her in the gold spot. 

Champagne celebration on the island!

After the rides, we paddled to the island and celebrated as the gold, silver, and bronze medalists in the whole world. It was an amazing feeling to have all of my support and love there with me. 

Interviewing for ESPN!

After the champagne celebration, I paddled to river left where I was met by some huge cameras and a really nice reporter. He laughed and said "I bet you didn't expect that!". He got that right!! I said at the Canoe and Kayak party in August that I hoped to podium at Worlds, I was kind of joking though!!

Sharing the podium with amazing women

I was honored to be able to share a podium with Claire O'hara and Hitomi Takaku. The feeling of seeing everyone from up there was pretty cool, guess that's what it feels like to be 6 feet tall!! Clearly, all of my hard work and dedication paid off, even if I only trained for Worlds for two months. Imagine what I could do if I trained harder/longer!!

Champagne, smile, medal...... PERFECT!!

So now, its back to the real world. Working for Greenville County as a Paramedic and being a housewife. I made a beautiful sushi dinner for my boyfriend last night! It is also two weeks until the Animal Race on the Upper Gauley, probably the most painful race I do every year. 

After the Gauley race, I head to the Sickline race to attempt to keep my "World Domination" going. Its a busy time in my life, trying to balance training, work, and being a good girlfriend. I am so lucky to have the support that I do. 

HUGE THANKS TO: 

Kim and Lee Christy- for making my best friend and changing my life forever

My mom and dad- for the support and love

Shane Benedict and the whole Liquid Logic factory

Kokatat- for always keeping me warm and dry

Werner Paddles- for the family and the best paddles in the world

Shred Ready- for the amazing helmets

Jen-ai apparel- for keeping me cute off the water

Watershed Drybags- for keeping my phone dry!!

Jati Suits- for giving me fashion ;-)

G-form- for keeping my elbows happy

Surf Fur parkas- for windproof and waterproof parkas

The Nantahala Outdoor Center- for the support, friendships, and for putting on a great event

 I'm sorry if I have forgotten anyone, I am overwhelmed by the love that I am receiving right now. This year has truly been amazing, and its not over yet!!