Tag Archives: yoga

Mid-day Yoga Routine

  • Mountain Pose (Tadasana)
  • Upward Salute (Urdhva Hastasana)
  • Warrior I – right (Virabhadrasana I)
  • Warrior II – right (Virabhadrasana II)
  • Warrior III – right (Virabhadrasana III)
  • Half Moon Pose – right (Ardha Chandrasana)
  • Warrior II – right (Virabhandrasana II)
  • Extended Triangle Pose – right (Utthita Trikonasana)
  • Revolved Triangle Pose – right (Parivrtta Trikonasana)
  • Extended Side Angle Pose  – right (Utthita Parsvakonasana)
  • Standing Forward Bend (Uttanasana)
  • Mountain Pose (Tadasana)
  • Upward Salute (Urdhva Hastasana)
  • Warrior I – left (Virabhandrasana I)
  • Warrior II – left (Virabhandrasana II)
  • Warrior III – left (Virabhandrasana III)
  • Half Moon Pose – left (Ardha Chandrasana)
  • Warrior II – right (Virabhandrasana II)
  • Extended Triangle Pose – left (Utthita Trikonasana)
  • Revolved Triangle Pose – left (Parivrtta Trikonasana)
  • Extended Side Angle Pose  – left (Utthita Parsvakonasana)
  • Standing Forward Bend (Uttanasana)
  • Chair Pose (Utkatasana)
  • Tree Pose – right (Vrksasana)
  • Lord of the Dance Pose – right (Natarajasana)
  • Tree Pose – left (Vrksasana)
  • Lord of the Dance Pose – left (Natarajasana)
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • High Lunge – right
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • High Lunge – left
  • Plank
  • Cow Pose (Bitilasana)
  • Cat Pose (Marjaryasana)
  • Cow Pose (Bitilasana)
  • Cat Pose (Marjaryasana)
  • Cow Pose (Bitilasana)
  • Cat Pose (Marjaryasana)
  • Gate Pose – Right (Parighasana)
  • Gate Pose – Left (Parighasana)
  • Child’s Pose (Balasana)
  • Cobra Pose (Bhujangasana)
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • Dolphin Pose
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • Plank
  • Side Plank – Right (Vasisthasana)
  • Plank
  • Side Plank – Left (Vasisthasana)
  • Plank
  • Upward Dog (Urdhva Mukha Svanasana)
  • Child’s Pose (Balasana)
  • Bound Angle Pose (Baddha Konasana)
  • Seated Forward Bend (Paschimottanasana)
  • Corpse Pose (Savasana)
At about a minute per pose, this took just under an hour. It was a great routine I built using Yoga Journal’s new Sequence Builder. Build your own here: http://www.yogajournal.com/poses/sequence_builder.

Book Review: Yoga Daily Exercises

I bought this book at TJMaxx for $3. It retails for $10 on Amazon.com. It’s SO cool! It has tabs, one for each day of the week. And it’s spiral bound, so the pages stay open while you’re working through your routine. Each tab has a handful of exercises to do each day with detailed instructions, pictures, and tips. It’s been good to have a list of things to do. I’ve been doing them each night either at the end of my workout routine or right before bed. It takes about 10 minutes and is very relaxing. I highly recommend this book. Over 60 poses in all.

Published by Parragon


Yoga and Smoothies!

Me & Jan - forgive the sweaty faces - yoga is NOT for sissies!

Last night, I worked a little late because Bryan was out of town. Then my friend Jan came over and we did the Biggest Loser Fat Burning Yoga. I typed too much yesterday after painting all week, so my wrists were a little sore. Thus, I forego some of the plank poses. But I was able to do most of it.

Afterwards, we made smoothies with fresh pineapple, frozen bananas and strawberries, yogurt and a touch of milk. Delic! We sipped on those while we made steamed broccoli and cauliflower and a cheese sauce. Then we sat and talked for probably a good hour before she had to go home. Then I did my Nutrition Case Study, which was way faster than I expected, and watched a couple episodes of Covert Affairs (a new TV series Bryan thought I’d like). It was pretty good, but it’s all about FBI and CSI and murder and espionage…not something I should’ve watched on a night that Bryan was out of town. I don’t think I fell asleep till after 1:30! Thankfully, he’s back tonight.

Resource: My Yoga Online

I was browsing the Whole Living Blog today and came across this website: http://www.myyogaonline.com/.

Check it out! You can become a member, or there’s plenty of free access items available.

Categories and Subcategories:

Videos – Yoga, Beginner Yoga, Pilates & Dance, Workplace Wellness, Meditation, MindBodyTV, Workshops

Poses – Standing, Seated, Lying, Inversions, Back Bends, Forward Bends

Community – What’s New, Wellness Diary, Blog, Forum, Directory, Newsletters, Members (become a member for full access to this portion)

About Yoga – Learn About Yoga, Yoga Anatomy, Meditation, Pranayama, Chakras, Glossary

Healthy Living – Nutrition, Healthy Recipes, Health & Wellness, Natural Beauty, Green Living

Music – Yoga Rhythms, Ambient, Mantras & Chant

About Us – About Us, Contact Us, Help & FAQ, System Requirements, Teachers, Testimonials, Media

To become a member, subscribe – it’s cheaper than buying one workout DVD per month and definitely cheaper than paying for classes ($9.95 per month for unlimited streaming HD video, or $89.95 per year).

Membership versus Free Site

Review: The Biggest Loser Fat Burning Yoga DVD

This is the workout I did tonight. I LOVE this DVD! It combines flexibility, strength training, cardio and core into one workout. Don’t think you’ll break a sweat with yoga? I dare you to try this video! And you don’t have to worry about being a beginner. The participants show a variety of levels of fitness so you can pick one and follow along.

The best thing about the Biggest Loser workout DVDs is that they’re completely customizable. Each one that I have has a warm up, cool down, and 3 workouts. You can mix and match and arrange them in any order you want before hitting play, or just follow the 6 week program. Weeks 1-2 are warmup, workout 1, cool down. Weeks 3-4 are warmup, workouts 1 and 2, cool down. Weeks 5-6 are warmup, workouts 1, 2, and 3, and cool down. And how can you not love Bob?!

Also, this video combines yoga with pilates. And don’t worry…there’s no spiritism in this routine…not even an “Om.” Just a good workout! It’s a great way to workout and relieve stress all at once. I like doing this one in the evenings just before a nice hot bath and bedtime!

Get a Star-Quality Midriff

Get a star-quality midriff (from HealthandWellnessClub.com)
Sarah Wayne Callies demonstrates the yoga boat pose.
By: THW Staff

It’s no accident that actress Sarah Wayne Callies (Prison Break) has the tummy we all want—she is a big fan of yoga. Here are the steps for the core-strengthening boat pose. The key is to build up gradually so you don’t strain your abdominal and back muscles. Take it easy and only do as much as you are comfortable doing; you’ll make more progress moving slowly than you will if you move too quickly and injure yourself.

0. Seat yourself on the floor for a hamstring and toe stretch before and after the pose.

1. Bring your knees towards your body. Place your hands behind your knees, holding your thighs.

2. Lift your heels and point your toes. Rock back gently to balance on your “sit bones” and bring your legs into a horizontal position. If you are new to the pose, you might want to stop here and build up to the more advanced positions.

3. When you feel balanced, remove your hands, leave your arms extended with palms up and hold. Reverse the steps to come back out of the pose.

4. As the last position becomes more comfortable and you feel ready, move to extending your toes towards the ceiling.
5. If you are balanced, remove your hands, keep them extended in front of you, palms up, and hold.

An Average Monday

I started today with mixing up some homemade sourdough bread dough. I use a Kitchenaid standing mixer, so it makes my life easy. I just throw everything in and let it mix while I pack breakfast and lunch for the day. It rained last night, so I didn’t need to water the garden this morning.

Breakfast was leftover sweet potato-and-edamame hash and a Pomegranate Greek Yogurt. Lunch was leftover organic pasta noodles with all natural marinara sauce. Breakfast usually happens around 8:30. I ate my lunch around 11. Then around 1, I took my break and went running.  It was a beautiful day – partly cloudy and cool. I ran 3 miles and then came back to the office.

For my afternoon snack, I had one package of cinnamon spice oatmeal with a tablespoon of organic peanut butter mixed in. Perfect after a good run! After work, I have to look in on a friend for a bit. And tonight, I think we’re going to try broiled cod with rice, spinach, carrots and a glass of milk. Then I’ll have 1/2 cup of berries and 1 serving of dark chocolate for dessert.

After dinner, I need to read my Bible and finish one more chapter of the book I’m reading (How to Do It All and Not Be Overwhelmed) and maybe I’ll get in some yoga before Chuck comes on at 8. Then it’s off to bed to start all over again bright and early in the a.m.

New Year’s Resolutions (Jan. 5, 2010)

It’s that time of year again. Many of us see January 1st as a clean slate, a good day to start making the changes we’ve been putting off or to get back on the wagon.

My resolutions for 2010 are as follows:
1. Buy and consume more fresh and organic food options and fewer (if any) processed foods.
2. Drop our monthly food budget to $250/month (including dining out). I know this will be tough, but I think it is possible. It might just take a little more time to plan and prepare meals. Granted, we only have 2 people in our family at this point, so it’s not as hard as when you’re paying for extra mouths.
3. Lose 5-15 lbs. by eating 1250-1550 calories each day, walking 3-5 miles at least 4 days per week, and doing yoga at least 30 minutes 3 days per week.

To determine your healthy calorie count, check out this website: http://www.ahealthyme.com. Under their “Cool Tools” section is a “Calorie Need Calculator” along with several other helpful tools.

Remember to make rest and water intake priorities too. Your body doesn’t know how to function if you don’t treat it right. So, if you make no other resolutions this year, remember to eat right, get enough rest, exercise and drink plenty of water.

Have a happy & healthy year!