Warm up with a 15 minute run
1. Knee to chest, knee to tricep, knee to opposite tricep = 1 rep. 20 reps, alternating legs
2. Push up, side plank. 10 reps, alternating sides
3. Rocking forearm plank. 10 reps
4. Forearm plank to dolphin. 10 reps
5. High plank with leg lift. 10 each leg
6. Side plank with oblique pull. 10 each side
7. Side plank hip lifts. 10 each side
8. Forearm plank with hip dips. 10 reps
Three rounds no breaks.
Finish with another 15 minute run.
“When I chase after what I want, my days are a furnace of stress and anxiety; if I sit in my place of patience, what I need flows to me with ease, and without pain.
From this I understand that what I want, also wants me, is looking for me and attracting me.
There is a great secret here for anyone who can grasp it.”
7 1103 days ago
Crow to chaturanga has been challenging me for a good few years. Finally, it’s starting to come with more ease 😊
Prep & progression to TEASER:
1. Start with roll ups. Make sure you use no momentum to come up; inhale to lift your head & chest, exhale to roll up one vertebrae at a time; draw your belly button into your spine; squeeze your inner thighs together. 6 - 8 reps
2. Teaser prep. Same movement as the roll up but with knees bent, extending one leg as you come up. Keep knees squeezing together. Once up extend your spine on an inhale & reach your heart forward as you draw your shoulders back. 6 - 8 reps, alternating legs
3. Teaser. As above, this time straighten both legs. Shoulders back, straight spine. 6 reps
4. To increase the challenge reach your hands to the sky, maybe even drawing yours arms behind your ears.
Don’t attempt the next step until you can do the last one comfortably.
SIMPLE AT-HOME FULL BODY WORKOUT:
1. 15 burpees
2. 30 squats with 10kg, toes point out at 45 degrees, don’t allow knees to collapse inwards
3. 30 seconds running plank
4. 20 deadlifts with 10kg, make sure you can see your toes as your knees bend
5. 10 high to low plank jacks, fast as you can
6. 20 pelvic lifts with 10kg on hips, hold & squeeze at the top
7. 30 second run. Knees up!
8. 20 reps with 5kg between feet, hold & squeeze at the top
9. 30 seconds jabs, alternate sides
10. 20 reps with 5kg, slow and controlled, keep the angle of elbows & knees the same, hinging only at the hip & shoulder joints.
3 rounds, no breaks
2 767:16 AM Mar 6, 2018
Had a lovely session of outdoor yoga this morning... on the grass, under the trees, next to the river, mountains in the background 🌳💫 What a way to set the tone for a new week! Join me for group or private yoga classes at Pearl Valley to find your inner peace, strengthen your body, & stretch out those aches & pains 🙏🏼 @valdevieestate
20 min restorative yoga sequence for lower back pain caused by SI joint instability or tight periformis:
1. Roll down into a yogic squat. First lengthen tailbone towards floor & reach heart forward; then round through spine & reach hands forward
2. Down dog
3. Cat cow
4. Child’s pose
5. Virasana- sit on your knees but take your feet wide to sit your buttocks down between your feet. Takes your thighs into internal rotation & brings space into the lumbar spine/sacral area
6. Ardha matseyandrasana - aim to have both sitbones on the floor. If the twist is too much, just remain facing forward, hands on shin. Sit tall. Option to bind hands in the twist
7. Seated cat cow - pull on your shins to round your spine and then arch it
8. Gomukhasana - cross your knees over one another and take your feet wide. If this is not available to you, skip it - you’ll be doing the supine version in a minute
9. Wind removing pose - knees to chest. Pull on your knees to lift your sacrum off the mat & feel the stretch in the lumbar region. Then hold and lengthen your tailbone down onto the mat
10. Happy baby - knees wide, soles of feet parallel to the ceiling. Lengthen tailbone down onto mat
11. Figure 4 stretch - reach the knee of the top leg away from you to depend the stretch
12. Supine gomukhasana - cross one knee over the other & then hold onto opposite feet. Open feet as wide as you can
13. Supine twist
14. Constructive relaxation - feet as wide as the mat, bring your knees to touch
Hold each pose for 5 to 10 breaths. Remember to do both sides on the unilateral poses. No. 14 is your savasana - stay for 2 to 5 minutes
No equipment? No problem! 😁👊🏼
After I had my son I developed a problem with my left shoulder & had constant pain at one or another point around my shoulder blade - something I’ve found a lot of moms struggle with after carrying babies around all day. I tried all the treatments but the only thing that worked was rehabbing myself through Pilates. The key is building strength in the latissimus dorsi, and scapular stabilization. The most effective way to do this is Pilates using Pilates equipment & TRX, but even if you have no access to these you can still work on it at home ☺️
Just throw a folded hand towel over the top of a door and then hang off the door like a pull up bar. Lift your feet off the ground and allow yourself to hang all the way down so that your shoulders come up to your ears. Now connect into your lats (the muscles where the arrows point) and depress your shoulders - that means pull them all the way down away from your ears, which lifts your body higher up. Feel your shoulder blades slide down your spine. Release with control, hanging all the way down again, and feel your arm bones pull away from the shoulder joint. This is not a pull up! Your elbows stay straight.
Start off with 3 sets of 4 reps and then work your way up to doing 10 reps