Category Archives: strength

Creating an At Home Yoga Practice

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If you’ve ever found the idea of an at home yoga practice absolutely outlandish, I may have some ideas to help this seem a tad more approachable. Yoga is not just about fancy outfits, standing on your head, or even about being able to touch your toes. While all these things are very fun, yoga is more so about stepping into your yoga space, unplugging for whatever dedicated time you have set for yourself, and being present. So with that in mind, let us begin:

 

1. Find your yoga space. Any space where you feel comfortable will work. This can be: your bedroom, office, basement, living room… you get the picture.

 

2. Select 3-5 basic poses … and JUST DO THOSE POSES. Really, just start with 3-5 poses and then build on them if time allows. Give yourself a break and make this easy. These can be poses you already know or you can use YogaJournal which provides a wonderful reference: http://www.yogajournal.com/poses/finder/browse_categories. I am also available to chat via email to help you build your personalized at home practice.

 

3. Breathe. Whether it is uncomfortable or it feels fantastic, try to breathe as you do each pose. The more you do this, the easier it becomes and this is just one of those things with yoga (and with many things in life) that it does require practice, practice, practice. While you may see small shifts and changes, the big changes do not occur overnight… as much as I sometimes wish they would! I promise, the end results of long-term dedication will be well worth it.

 

4. Set a timer for 5, 10, 15 minutes and commit to practicing for that amount of time. I would bet money that the timer will go off and you will be ready to keep going with your practice.

 

As you embark on your at home yoga practice I leave you with one final tip, especially as we weave our way through the stresses of the holiday season: Imagine that you could take each and every thing that is causing you stress and put it in a box. Close that box, set it aside, and don’t open it up again until after your yoga practice. While your problems may not go away, this just might allow for a subtle shift in perspective. 

Yoga at Home

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Simply Strength

I’m not a huge fan of working out at the gym. I would rather jump on my bike or go for a run in the park. Even in extreme weather conditions. Any chance I get, I would rather be outside.

That said, I know my body benefits greatly when I incorporate regular strength training into the routine. #snore. I know, it bores me to think of walking into my gym, awkwardly finagling free weights and bands and equipment and then leaving after 45 minutes feeling like I got absolutely nothing accomplished.

Thankfully, I have some folks in my life who are less awkward when thrown into a gym or weight-lifting environment. Take the trainers at Sherpa for example who provided this strength routine for me. It was a totally different feeling walking into my gym with a PLAN. I completed it this morning in 35 minutes, with just enough time for some stretching and foam rolling. I know my running, cycling, and nagging hip injuries will thank me for this. Now to make sure I keep up with it on a regular basis…

Here is my strength routine from this morning. If you don’t know what something is, ask me or you can reach out to Sherpa. I have provided videos which are also regularly updated on Sherpa’s Facebook page.

  • Always start with a warm-up … like this! 
  • Split Lunge (8-10 each leg)
  • Row (heavy weight – 10 to 15 reps)
  • Lateral stepping with elastic band (20 reps each leg)
  • Scaption (10-15 reps)
  • Bridging (elevate feet on box or bench – 15 reps with 2 sec hold)
  • Push-ups (I aimed for 15)
  • 3 core exercises of your choice (I chose side plank with leg lifts, forearms on a medicine ball moving the arms in and out, and navasana or boat pose)
Repeat all exercises 2-3 times.
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