Free Workout Friday: Lengthening Yoga

Lengthening your muscles is important for maintaining muscle balance and healthy joints.

When certain muscles are tight (shortened), they pull on adjacent muscles, creating a multitude of issues including poor posture, back or  joint pain.

When the hamstrings (back of the thighs) are tight, they pull on the gluteus (buttocks), when then pulls on the low back, often creating low or middle back pain.  Tight hamstrings can also contribute to gait problems, poor posture, and ultimately, poor balance.  

When the low back is tight, it can pull on any one or more of the muscles of the hip leading to hip dysfunction, or can pull on the scapula (shoulder blades), creating problems with the upper back, neck and shoulder joint.

As the well-known folk song, Dem Bones (or Dem Dry Bones), by James Weldon Johnson goes:

"Toe bone connected to the foot bone,

Foot bone connected to the leg bone,

Leg bone connected to the knee bone" 

Have you ever had a rubber band that sat around for awhile, eventually becoming somewhat brittle? What if you took that brittle rubber band and tied it around a new rubber band, and pulled in both directions?  What happens?  Obviously, the brittle rubber band snaps.  If you think of your muscles as rubber bands, interconnected, you'll want to keep them hydrated (drink plenty of water, folks!) and flexible.  To keep them flexible, stretch them daily in many directions.

The above yoga poses, as shown, cannot be done by all people.  Not everyone has that degree of flexibility.  However, you can attempt them and work within your own range of motion.  Each time you try them, perhaps reach a little bit further, eventually gaining length in the muscle.  Some individuals, especially those with poor balance, may find that holding a bar or a rail can be useful.  A rail not only provides stability, but it provides a point of contact from which the body may be pulled in both directions, thereby improving the length of the muscle.

Give it a try!  You may surprise yourself!

Live 365fitt,
Kathy

365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

 

Free Workout Friday: Yoga to Stretch and Strengthen

Stretch your body with Yoga.
Strengthen your body with Yoga.

I didn't used to care about Yoga.  After all, I was a triathlete.  I swam, biked and ran.  I was a cardio junkie. However, with (eh-em) "maturity" and experience I have come to truly appreciate the various poses of yoga and what it can do for the body.

You can be a teacher of yoga, with over 200 hours of practice in order to become certified, or you can be a follower of yoga, deeply entrenched in the benefits because it feels good and you like what it does to your body.  I will tell you that I am not a certified yoga instructor, but that I have taken yoga for years and I like how it makes me feel.

I remember taking my first yoga class and feeling like a fish out of water.  The instructor calling out unfamiliar words like Chakra and Savasana.  I was out of my comfort zone.  But, instead of concentrating on what was intimidating to me, I concentrated on my body, the stretches I felt and the strength it took to hold a pose.  Thus began my journey of the understanding of yoga and the body and it's use as a practice for my clients and myself.

The practice of yoga is a journey.  Today you might take baby steps, learning simply the different ways in which to use your body.  Tomorrow your steps may be larger, as you learn what strength is required of your body to reach further.  Next week, you might learn that the breath of yoga, deep inhales and exhales, "assist" each pose and allow you to reach and stretch further;  the breath allows you to go deep.

For your workout today (and every day), make use of what your body can do.  Whether you just take 5 mintues to give it a try, or do an entire 30 minute sequence, you've grown.  Tomorrow, grow a little bit more.  Make this your personal goal to know and take care of your body.  Enjoy!

365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

Free Workout Friday: Great Yoga Poses

The Moon Salutation is a great series of yoga poses.  The poses work the spine, the hips and muscles of the legs, the core, (both abdominals and back) and shoulders.  It is an excellent total body strengthening and flexiblity routine.  The pictures are initiated with the right leg/side, therefore, you will need to do them a second time on the left side.  I've put my own twist on them, however, to bring you what I consider the best of the series:

First time through, go slowly and warm up your entire body.  If you're particularly stiff, you may want to go through this slowly another time.  Take the time to get the breath right:  Inhale up to mountain lifting through the ribs and chest. Exhale to forward fold then inhale to a slight lift.  Exhale to low lunge, inhale to plank (stepping back with other leg), exhale to low plank, inhale to upward facing dog, exhale to downdog, inhale (and step forward) to low lunge, exhale (and step forward with other leg) to forward fold, inhale up to mountain or backward bend, and exhale back to prayer.

After warming up, complete the pose series three additional times (yes, three on each side), increasing the pace to bring your heart rate up.

After you've completed that, repeat the series much slower, holding the poses longer for increased strength and flexibility.  This will require a strong mental attitude.  Take the time to settle, breathe, and relax into each position.

Finally, repeat the series one more time through for breath control and cool down.

Breath 365fitt,
Kathy 
ps.  my disclaimer is that I am not a certified yoga instructor, but I am knowledgeable of the poses and what it does for the body.  As with any workout, be mindful of how you feel, do not overstretch, and work into each pose as allowed by your current level of fitness.