Yoga For Illness

Flu season is here and in full swing. Aches, fevers, and painful joints, and nausea are all part of the process of the flu. If you are going through any of these symptoms, hopefully some of these yoga positions will help you as much as they have helped me. Light exercises, such as theses poses, will help relive joint pain and increase antibodies that will help fight the flu and it's symptoms. Just remember to stay bundled and not push yourself too far- this is to help with the feeling of illness, not get in an extra workout while bed ridden. For more information and how-to's on any of these poses, check out Yoga Journal.

Poses to Stretch the Hips

• Reclining Bound Angle pose- Like the butterfly stretch, but you lay back.
  
• Rock and Roll pose- Hold legs into the chest, then move from left to right. Hold, legs to the left and look to the right and visa versa.
  
• Eye of the Needle pose- Rest right foot on left knee and pull left knee towards your chest, holding the back of the left leg with one arm going between the hole made with the right and left legs. Thus, "eye of the needle". Complete with left leg rested on right as well.
  

Poses for Back

• Child's pose- Lay with legs tucked under the chest and head resting on the ground (or bed).
• Rabbit pose- Start in Child's pose with hands wrapped around each heel. Tuck the head under so the forehead and knees are touching. If you prefer, you can stay here, or lift the body upwards. The goal is to have your legs bent at a 90 degree angle and the back bowed.
  
• Cat/Camel pose- If you can, get onto all fours. Curl the back up while bringing the head in towards your navel. Hold, then bring head up towards the ceiling and arch back towards the ground.
  

Poses for Legs

• Savasana- While in resting pose with legs relaxed and arms (palms up) to the side, alternate pointing and flexing the feet.
• Happy Baby pose- Wrap the index finger around each big toe. Flex feet and bend knees, making sure that legs are spread apart. 
• Extended Leg Twist pose- Keep the left leg straight and resting on the ground. Bring the right leg up and over the left side of the body. The right leg should be straight out with only the foot resting on the ground and hips as even as possible. Rotate the body to the right so you are looking to the right while your leg is resting to the left. Try to get a 90 degree angle between the legs. Hold, then complete with the left leg.
  

Yoga For Arms

December is sweater weather for most living in the US, but here in Florida, not so much. Arms have been one of those key areas I have been focusing on lately. For me, yoga seems to give me the best results- lean, strong arms without a lot of fat or bulk. Yogamazing has a great yoga sequence for strengthening the upper body that is less than 25 minutes long. Yes, please. I love this episode, you will feel those fat cells shrinking and still have enough energy to mockingly laugh at them when you are done. Then, jump on a plane and come on down to warm Florida to show off those arms that no sweater should cover up ;)

Stretching with Stress Relief

Ok, so I am very excited about this post because of the post, of course, and because I have a few holiday house-keepings to get out of the way. This past week I have been getting completely in the holiday spirit and have so many great holiday related posts coming up, that they will not fit into the usual 5 post per week layout. So, for the next few weeks leading up to Christmas we will be doing six posts per week with the extra falling on Saturday. The extra post will be completely holiday related and will mostly entail something that you would not normally see on P+K! Oh goodness, I am excited about this... Nothing like gifting some extra holiday posts to get into the holiday spirit! This week's will be some great holiday DIY how to's that, literally, every gift-getter can use. Can't wait!!

Now for the stretching...

Last week we started a stretching series that will be continued today, but with a little two-fer. This time of year can be so busy for people and stress can creep in unexpectedly. To help with both these plights, I have decided to share a yoga how-to that will be great for an all-out post workout stretch and for decreasing stress. Nothing like cutting two carrots with one knife, especially around the busy holiday season!

This how-to is not from me, but is from a yoga instructor that has all of my yogi respect. Tara Stiles has some amazing podcasts and videos and travels around the world teaching yoga. She is laid back, but very knowledgeable and fantastic about sharing what she knows. This De-stressing guide is about 10 minutes long and covers some great leg, arm, torso, and back stretches along the way. Enjoy!

Get Toned with Yoga

Yoga is one of my favorite weekly routines

and something that I have seen great benefits through.Although I usually listen to a yoga podcast for instructions, I recently created a yoga flow that has quickly become a favorite for all over toning.It should only take 25-35 minutes depending on how long each pose is held and works the arms, core, bum,and legs!   

Start with mountain pose inhaling and exhaling. This is a meditative beginning ans should take about 30 seconds to 1 minute.

Go in to a sun salutation, hold yourself in plank for 20 seconds, then complete another plank position on your fore arms before continuing to chaturanga, up dog and down dog. Stay in down dog for at least 30 seconds alternating weight between the left and right legs. Complete at least two more sun salutations before moving on to warrior.

After final downward facing dog, jump your feet between your hands and come back to standing position. Make sure to inhale when you stand up. Do one more forward bend and and extend your back so it is straight halfway though. bed forward again, then inhale as you come back to mountain. Roll into warrior one with arms above your head. Hold this for 30 seconds to 1 minute before arching backward. hold again for 30 seconds. Place back foot flat and go into warrior two, hold for 30 seconds to 1 minute before leaning body forward and go into side angle pose. Hold pose for 30 seconds to one minute. Come back up to warrior two and hold for thirty seconds, then go to reverse warrior for 30 seconds to 1 minute. Bring legs together and go into forward fold. continuing forward fold and warrior flow with the alternating leg.

After completing the warrior flow and another forward fold, bring leg back and move to warrior one. Make sure to get your balance first, then flow into a warrior 3 with arms in alignment with your ears. Make sure the your hips are even and facing the ground. Hold the warrior 3 position for up to 1 minute. Place the raised leg behind the planted leg and go into a forward fold, rotating from left, to middle, to right in 15 second intervals. Complete with alternating leg after the forward fold.

After the warrior 3 forward fold is completed with both legs, rotate feet so the are both parallel three feet apart and fold forward for thirty seconds. Come up with a straight spine and rotate front foot forward. stretch your body over your front foot and go into a triangle pose. Use a yoga brick here if needed. Hold for 30 seconds to 1 minute then come back up to warrior 1 and go into dancing shiva for 30 seconds. Complete another forward fold and go on to alternating foot, then complete one more forward fold and lay down on the floor.

Bring legs into your chest and rotate your head to the left and body to the right. Hold for 15 to 30 seconds and alternate sides. Drop legs to the floor and place arms palms up. Go into Shavasana, the resting pose.

Mountain Pose

Keep pelvis tucked in, shoulders back, and abdomen tight. the entire body should be active during this pose.

Plank Position

Keep back straight and pelvis tucked under. Arms should be straight under shoulder.

Plank Position Fore Arms

This is the same as plank but with fore arms on the ground, not just hands.

Chaturanga

Body should be a few inches off the flour and completely straight. Elbows are tucked into your sides. Roll up from here to up dog.

Upward Facing Dog

The roof of your feet should be on the ground with thighs and knees off the ground. Arms are straight and eyes are looking upward.

Downward Facing Dog

Your spine should be straight here. The goal is to have your feet touching the ground with straight legs and arms. Head and arms should be in alignment with the spine. Make sure you do not shift your legs too close to your body in trying to touch heels to the floor.

Standing Position

Go from mountain pose and inhale while raising your hands above your head. exhale and go into a forward fold with straight legs.

Forward Fold

If you are in pain in this pose, do not push yourself as far.

Back Extension

Your back should be straight in alignment with your hips.

Warrior One

Front leg should be bent with knee above heel and back leg facing forward and bent. Make sure to tuck your pelvis in and keep your hips even facing forward.

Warrior Two

The front leg should be bent with the knee above the heel. Back foot is perpendicular and hips are even like between two sheets of glass. Shoulders are down and arms are straight.

Warrior Three

Supporting leg should be straight and back leg flexed. Arms should be equal with your ears. The goal is to have a slightly bowed back. 

Reverse Warrior

For this, everything is the same as warrior two but you are bending back. Arms should be arched in a half circle.

Forward Fold

Straight back with legs at least three feet apart. try to pull yourself farther forward

Dancing Shiva

Supporting and lifted legs are bent. Arms are parallel with the floor and foot is flexed. Keep shoulders down and back straight.

Traingle Pose

Both front and back leg should be straight. Front leg faces forward and back is perpendicular. Stretch forward keeping hips positions straight up from legs. When you cannot go forward anymore, lean your torso down as far as you can.

Triangle Pose

Your body should be straight with hips and chest in alignment. Make sure your hips and chest do not stick out. If they do, raise your torso up until you are aligned.

Shavasana

Entire back should be resting on the ground.