Yoga Flow Workout
Meg White • January 6, 2017
Yoga Flow workout for balance and core strength. Watch on our YouTube channel.
Equipment Needed: Yoga Mat
SEQUENCE:
Start with a Plank, 3 Leg Dog, Hip Opener, Crescent Lunge, Dragonfly Twist, Twisted Crescent, Crescent Lunge, Warrior 2, Warrior 3, Crescent Lunge, Back to Plank and Down Dog. Repeat with opposite forward leg.
Chaturanga Push Up to Up Dog, Down Dog, bend knees and float forward, hug forehead into knees. Halfway Lift with a flat back, stand up and back bend, flat back down to ground. Plank, Down Dog, Hip Opener, Crescent Lunge. Bring hands to heart, opposite elbow to knee. Crescent Lunge, Warrior 3, Half Moon, Warrior 2, Reverse Warrior. Repeat with opposite forward leg.
Chaturanga Pushup to Up Dog, Down Dog, bend knees and float forward, hug forehead into knees. Halfway lift with a flat back, stand all the way up, pull wrist to the opposite side, repeat on other side. Hands to Heart, flat back down to ground, back to plank, lift leg and sit back to 3 Leg Dog. Hip Opener, rotate forward set food down, repeat with other leg, Walk hands to feet and slowly stand up. Stretch arms over head and bring hands to heart. Climb into tree pose, grow branches, bring arms in and turn knee forward. Warrior 3, Standing Splits, Warrior 3. Stand all the way up, Reverse Namaste, Flat back down to ground, walk hands to plank.
Chauranga Push Up to Plank. Walk hands to feet, slowly stand up, Stretch arms over head, bring hands to heart, climb into tree pose, grow branches, bring arms in and turn knee forward, Warrior 3, Standing Splits, Warrior 3. Stand all the way up, Reverse Namaste, flat back down to ground, walk hands to plank.
Chaturanga Push Up to Up Dog, float forward, hug forehead to knees. Halfway lift, then stand all the way up. Reverse Namaste, flat back down to ground. Float back to plank, Child’s Pose. Repeat if you’d like.
One of the trivia questions I ask in my breathing workshops is: Which movement happens more often, breathing or blinking? The correct answer is breathing, because we don’t normally blink in our sleep. But why does breathing matter so much? The movements that we do most have the greatest impact on our functioning and performance.
Can you imagine doing jumping jacks while holding your breath? Breathing impacts our external movement, our digestive system, our sleep, and our nervous system’s communication. When breathing is inefficient, the brain perceives this as a threat to life, and normal functioning is disrupted. The “fight or flight” mechanism gets turned on, posture muscles get recruited (compensate) to do the job of the breathing muscles, and so begins the injury cycle. For these reasons, restorative breathing exercises are a foundational component of all our exercise programs.
Office, car, computer, and cell phone postures have played a huge role in the dysfunctional breathing epidemic in our culture. Whether you’re training for sports or everyday life, your training demands efficient breathing. My favorite strategy to improve this critical movement: balloon breathing. There are several techniques, but a great start is 90/90 balloon breathing. Balloon breathing trains the “core”, and by “core” I mean the diaphragm, which is the true core. The diaphragm is our primary breathing muscle. When we help the diaphragm do its job, we release tension in all the muscles of the torso that were compensating for the weak and poorly positioned diaphragm. Blow the balloon up with 4-6 breaths in a row, always inhaling through the nose and exhaling through the mouth into the balloon. Then hold the breath at the end of the exhale for 3-5 seconds, empty the balloon and begin again.
Why does breathing matter so much? Well Neil Rampe the Head Athletic Trainer for the Los Angeles Dodgers put it this way "It's like driving with your alignment off, you can compensate by over-steering, but if you don't correct it, your tires wear out after 30,000 miles instead of 60,000". Efficient breathing is one of the best gifts you can give to yourself. Try balloon breathing 3-4 times a day to start reaping the benefits of efficient breathing.
For more techniques on how to build a strong foundation come to our next free workshop on Feb3rd from 12pm-1 pm at Action Fitness Community in East Sacramento.
Most of us know we could add some more vegetables to our daily menu. Vegetables provide vital water, vitamins, and minerals to our diets. Starting off with a serving of vegetables is a great way to kick off a nutrient packed day! Here are a few ideas on how to add more veggies to your daily routine: 1) Fruit and Veggie Smoothies
Homelessness among teens in Sacramento has sky rocketed over 500% in the past few years. Wind youth services is Sacramento’s only non-profit specifically working to tackle this dire problem. I have worked with Wind in the past, and they are an amazing organization. For the month of November, I invited everyone at my studio to get involved by donating items on their supply wish list.
And some moves to help you get there… Click here for the Sac and Company segment that inspired this blog Every January 1st (or the first Monday of a new year) gyms, parks, and fitness trainers are swarmed with people hoping to make this year different from the last. The reality of the matter is 1/3 of the people who make New Year’s resolutions are give-up before February 1st , 73% give up before meeting their goal, and only 8% are successful. So why make resolutions at all? If you don’t make them you can’t break them right? The flip side is if you don’t make them, you can’t achieve them either. Making a plan means you’ll likely do better than you would if you had made no plan at all. So how do you get into that elite group of 8%? Bottom Line – don’t stress about it. Here are some tips on how to make this year a healthier one: 1. Having a plan is better than none at all . In the words of Bruce Lee:
This year Small Business Saturday coincided with Shop East Sac. Shop East Sac is a passport program put on by the East Sac Chamber. Participants visit at least 10 small local businesses to receive a stamp, which makes them eligible to win a $1,000 Shopping Spree. To support small local businesses, work off some holiday calories, and get some activity we decided to do a Holiday Fun Walk/Run. Everyone was all smiles at the start of the walk/run
When race cars speed around the track they burn rubber, loosen screws, and use gas. Any car that doesn’t stop for the pit crew isn’t going to last very long on the track, or in the race circuit. It’s surprising how cars resemble the human body. And how much our lifestyles have changed our bodies from luxury sedans to race cars. Our high paced life style leave some bodies in the dust. It’s always interesting to see the 70 year old in the assisted living facility, who needs help tying their shoes- and the 70 year old still completing 5K’s, and out running the 30 year olds. You have to ask yourself how you want to age, and what you can do to accomplish your goals. We treat our bodies like race cars, and rarely stop by to see the pit crew. To reach and maintain your fitness goals, and get the most miles out of your ride it’s important to take the time for regular tune ups. After all your body is the only vehicle you get. Check out my 4 Tips to A Speedy Recovery and a Long Ride 1) Sleep- A recent study showed that dieters that got 7.5+ hours of sleep regularly, lost twice as much fat as their sleepy counter parts. [1] Not sleeping enough can cause your body to store fat, increase your blood pressure, decrease your ability to perform regular tasks, and have negative effects on your immune system. The average adult should regularly get 7.5-8.5 hours of sleep. 2) Hydration- In spite of the fact that about 75% of the body and lean muscle tissue is water, many still load up on sugary sodas and caffeinated drinks to quench their thirst. Studies regularly prove water’s ability to speed up the metabolism. Being properly hydrated ensures you’ll be able to work your hardest during your work-out, and recover faster by transporting nutrients where they’re needed. Proper hydration can also increase energy and ward off chronic disease and pain. Hydration is more than water. Electrolytes are also key to staying hydrated. Check out the TrainHardOrGoHome blog or Facebook fan page for an easy homemade Electrolyte recipe, or try coconut water. Exercising adults need 80-96 ounces of water per day. Caffeine, intense exercise, and a weight loss goals means more H2O. 3) Post Work-Out Nutrition – After your work-out you’ve depleted your body of glycogen, and torn down your muscles. The next step is to rebuild them. Your body uses carbs to replenish energy and aid in the distribution of protein to repair muscles. You have a 30-45min window when your body is best able to absorb nutrients. Eating you largest meal and being sure to include both protein and carbs are vital for the most efficient recovery. For maximum recovery shoot for between 0.15-0.25 grams of protein per pound of your body weight and between 0.25-0.4 grams of carbs per pound of body weight. If you’re very overweight, use your goal weight when calculating how many carbs/protein to eat. 4) Flexibility Training- Flexibility has to do with the ability of your body parts to use their full range of motion. Limited range of motion can lead to chronic injury, pain, permanent joint damage, and decreased strength potential. Keeping all your muscles flexible puts less stress on your joints and back. A regular flexibility routine is vital to reaching your full fitness potential, and maintaining it. After warming up, stretching should be performed before and after work-outs, and daily for maximum benefits. Yoga is also a great way to increase flexibility. As you speed through your daily tasks, and work-outs be sure to take the time to rest and recover. Remember you can’t trade your body in. If you’re ready to live BALANCED, healthy and fit, enjoy the support of a fitness community geared at realistic lifestyle changes with Action Boot Camps! Not sure if a Fitness Community is for you? Mention this article for a free work-out and come see for yourself.
