I’ve begun and want to share my journey with home practice! Relax, and hold poses through your breaths. This took me about 40 minutes (and I could probably stand to hold a bit longer)
opening breathing pasages
forward fold half lift, down, float into—>
Three legged dog, open hip —> knee to outside arm, chest, crossed arm, extend leg from cross into side plank. peel away arm
return to plank—> three legged dog (right)—> low lunge, lift arms & twist to the right, lower twist in prayer/ spread wings (optional bind)
rise to warrior 1 arms in prayer above head, lift and extend into warrior 3 (arms still in prayer)—> peel away into half moon—>lower into chair pose (twist right, center, twist left arms all above head)
lower and go into…
reverse on the other side
…chair pose—>lower into forward fold and lift into standing split lower/raise 8 times, flow into warrior 2 on right side
warrior 2—> reverse warrior—> low lunge, open arms (take optional bind), lower arms and twist
return warrior 2—> goddess pose, lower into ninja 3x each side straighten legs and forward fold reaching slowly and to each side, lower into tripod headstand!!!!
find your way to standing split on the left and repeat the vinyasa
down dog—> float to forward fold—> mountain—>tree pose
grab foot to extend into forhead/knee, release and cross into eagle, uncross into chair pose
forward fold—> mountain—> tree pose, forhead knee release and cross into other sided eagle—> chair pose release and go into
~FLOW~ CHILD’S POSE
shoulder opener: end in down dog lower into deep squat arms at prayer center/lower arms and lean into crow pose—>
jump from crow into chaddurunga/through up dog (wow omg, i cannot do this yet)
down dog—> dolphin 5 breaths min—> 3 legged dolphin on each side
Child’s pose, shavasana
What do you guys think??? Can you follow it? picture/video representation? AH! My first flow, I’m so excited!!!
Here’s YOGA FLOW, the playlist I made to accompany my practice.
One, two, three, four
get your booty on the dance floor.
Work it out, shake it Lil’ Mama,
let me see you do the Jane Fonda.
But I’m home for the long weekend and really laying out a food/lifting schedule.
My boyfriend is getting really into the gym and is really motivating me to get everything together.
I’m siting constant at 162 and really want to push. Those twenty pounds I lost are so 2 years ago, time to actually push forward to get into the great shape I really want to be in. Idleness is laziness.
Time to go.
ARMS 2/11 I’M BAAAACK (and working up weight)
overhead press 3x12 (17.5, 17.5, 15)
side lat raise 3x12 (12.5, 10, 10)
alternating front lat raise 3x10 (10, 10, 10)
alternating bicep curl 4x8 each side (12.5, 12.5, 12.5)—working up to 15s!
hammer curls 4x8 (15, 15, 12.5)
tricep kick back 3x12 each side (10, 10, 10)
tricep extension 3x12 (17.5, 15, 15)
small yoga success. i have been able to get into for a little bit now, but tonight was the first time i have been able to hold for over a minute! yay!
next up is forearm stand. trying to build those shoulders for eventual handstands. yay inversions!