Posts Tagged ‘exercises’
June 8, 2012 by Kristin
June 8, 2012 by Kristin
May 17, 2012 by Kristin
If you ask me, the most calming part of your day is the beginning. The house is usually quiet, the kids are still sleeping, why not use this time wisely and begin the day by doing these 5 RELAXING yoga poses.
Stay in each pose as long as you’d like, only do what is comfortable for your body. If it hurts, stop doing it DUH! And don’t be afraid to play, experiment with what feels good for your body. Just keep breathing
Start Svasana (corpse pose): Lie flat on our back arms relaxed near your side…6 slow, deep belly breaths….Inhale fill the belly, exhale empties….start your day, set an intention…
• FULL BODY STRETCH: Inhale your arms up over head, good full body strength, lengthen from tips of fingers to toes, do this for a few breathes wake the body up…when you’re ready take deep inhale….
• LEG STRETCH: And Exhale Bringing right knee to chest, Hug right knee into chest (Keep neck long by slightly tucking chin, flex and lengthen left leg on the ground) On an inhale, straighten the right leg, heel to ceiling, rotate ankles (clockwise, counterclockwise) Grab onto right leg and gently pull closer to you (nice hamstring stretch… Left leg is still strong, neck still lengthened, shoulders away from ears…breathe)
• TWIST: On an inhale bend right leg, place right foot on ground, spread your arms out wide to make a T shape with your body, and on an exhale, drop the right knee over to the left…stay here breathing for as long as it feels good (shoulders should remain on ground, head can twist in the opposite direction of knee) and bring the knee back up on an inhale.
(REPEAT steps 2 and 3 on the Left Leg)
…Roll over to your right side. Gently and slowly push yourself up to seated position…
• CAT-COW: Come onto all fours in a neutral position. (Wrists directly under shoulders, knees directly under hips and create a long straight line from crown of the head to the tip of the tailbone.) On an inhale, Raise the tailbone towards the ceiling, drop the belly and look up towards the ceiling making a curved U shape with your torso. Shoulders relaxed. Exhale and curve the tailbone down, arch the back and drop the head, chin toward chest. Repeat as many times as feels good.
• DOWN-DOG: from neutral CAT-COW, tuck the toes under, straighten legs, lift the buttocks toward the ceiling
Try a modified down-dog with bent knees.
Thanks to The Yoga Tree House for developing this sequence! www.theyogatreehouse.com
April 16, 2012 by Kristin
We are all faced with the fact that there just aren’t enough hours in the day. So when it comes to squeezing a workout in, you want to make the best of your time. Here are a few suggestions about how to do just that…
1. Jump Rope: Holy cow! Anyone ever try this before… of course you have. I bet the last time was as a kid though. Jumping rope is a great exercise to do in a short amount of time. It gets your heart rate up fast. If you don’t believe me, go ahead, try to jump rope for at least 2 minutes, see how you do. You can alternate jumping rope with doing push-ups or crunches, super-setting your exercise!
2. Lift heavier weights: No, you will not get bulky if you lift heavy weights. You WILL build muscles, which in turn will help you to burn more calories, what a great thing! I have read articles that state that a woman can burn up to twice as many calories by lifting heavier weights. The heavy free-weighst aren’t just for the boys anymore! More over Mr. Muscles, the ladies are comin’ in!
3. Multitask while working out: Reading a book while working out is NOT multitasking, you are probably wasting time. Make your workout time count and pay attention to what you are doing. Try balanci
ng on a BOSU ball and do an over-head press, or bicep curl. My standing on a BOSU ball, you are making yourself off balance, which causes your core to activate to help you stay balanced. If you don’t know what a BOSU ball looks like, take a look to your right and there it is!
4. Make your cardio more intense: How, you may be asking… I will tell you. Do intervals! Sprint for 1 minute, then walk for 1-2 minutes, allowing yourself time to recover. Repeat for about 20 minutes and you will be sweating in no time!