Bikram Yoga Flow Online

We cannot (or will not) heat our homes to 105 degrees, but that does not mean that we cannot do the Bikram yoga sequence in the comfort of our own homes. If you are considering trying Bikram or Hot Yoga (which I completely recommend) but do not want to get to the class without any idea about what you are getting yourself into, do this first. This is a full Bikram class video. Unfortunately, it is just the audio instruction, but you can find a full list of the poses here.

I have found Bikram to be much easier in the heat, you just have to let your mind get over the fact that the body is hot. After the first few standing poses things become easier as the body looses up and is able to easily flow from one pose to the next. Sure, the heat may be a bit intimidating, but that is where this handy video comes in. If you are not quite ready for the heat or are traveling but want to get your Bikram flow in, you have this instead.

It's not as good as the real thing and I would highly recommend finding a great Hot Yoga Studio in your area, but for those who do not have or do not want that option, this will do the trick just fine. And, I end this week's posts with ^that ^ massive run on sentence. Yay for a day in Greece and throwing grammar to the wind!

Oh, and if you just want a hot yoga power flow at home, this one is pretty great too!

Standing Bow Bulling Challenge

This is the first of our challenges that has nothing to do with cardio and everything to do with yoga and balancing. Standing Bow Pulling Pose is one of my absolute favorite poses in yoga because it works so many parts of the body. This pose also improves balance, flexibility, and posture. The pose also helps tone all the muscles of the arms, legs, and core.

I would recommend adding this pose to the end of a yoga flow once you are already warmed up. To complete this for the time needed, you will need to look at one spot straight ahead, having the balancing foot locked, and keep a pull between the upper body and the held leg. This pulling action is what helps keep balance in the upper body where both the leg and the body are trying to be as tall as possible. A balance in this push-pull will create a balance in the pose.

The pulling arm should be held around the ankle or foot while the other arm can be straight ahead like above, or, lifted upwards in an ark. Really, the only way the non-holding arm can be is loose and floppsy down at your side. Just find a comfortable place for it and keep it there :)

I would also recommend trying to hold the 90-seconds the first time you get into this pose. It may not happen, but the more you try, the harder it will be since the body is reaching exhaustion. If this pose is new to you, try holding it for 1-minute first.

Good luck and let me know how long you were able to hold this for!

A Back Sculpting Yoga Flow

Happy Monday! Hopefully, your weekend was fantastic and you were able to do something wonderful! This was the first weekend the hubs and I were both home together, so we had an easy weekend at home.

This weekend I was also able to do some reading on back strength that led me down the rabbit hole of interesting reads. It all started when I went to the chiropractor and got a massage and adjustment for the first time in 2+ months. It was not the comfiest of visits and I am quite certain that my masseuse, who usually likes me, was trying to kill me. The chiropractor was also quite disappointed with my massive back tightness and asked if I had been having back spasms or cut back on yoga. Guilty on both counts, for shame.

I later read a couple of articles on back strength (including this one) and it led me down the bunny hole of internet reading. Turns out that yoga can help us in more ways than body weight training alone. This Huff Post article talks about the significance of back pain and whether or not yoga is a viable remedy while this article talks about the reasons yoga is good for us to do.

For these reasons, I wanted to create a simple interval workout based on a few core yoga poses that help with back strength and flexibility. As far as I know, we have never touched on back workouts here on P+K, this one is a great way to go into that new territory- it will work your lats, trapezius, teres, rhomboids, and even the bum!

I recommend doing at least one set of this, holding each pose for as long as possible. Then, if you want to try it all again, see if you can hold each for a few seconds longer! If you are doing two sequences of this, no need to do the first set of sun salutations the second time around. Also, links or explanations of every exercise are listed below :)

Sun Salutations

Sphinx Push-Up

Down Dog Plank Rolls: Go from downward facing dog to plank, hold in plank, then return to downward facing dog. The movement should cause a roll in the back, much like a wave.

Locus Pose

Banana-Boat

Cobra Push-Ups: Start in cobra pose and push-up so you are almost in upward facing dog. Be sure you are using the arms and upper back. Hold at the top before coming back down to cobra.

Side Plank Dips

Swimmies

Dancing Shiva

This Week in Workouts: The Time I Did Side Crow

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So, this week was a pretty big week. Not only did I complete me first Side Crow pose as the title suggests, I have also been running around like a crazy person asking companies for money. Why, you may ask? Easy. The All Children's Hospital Guild that I work with is hosting their 18th annual Fashion Luncheon and I have found myself co-chairing the auction. Turns out, asking businesses for money/goods for free is, pretty much, the most. fun. thing. ever. The auction is looking like it will be super great and I am starting to get ridiculously excited about it. If you are in the area want to go, let me know and I will get you all the info!!

Other than that bit of cardio/best retail therapy ever created, there have been some super fun workouts, a few friendly competitions started, and some seriously sore abs. I may not be able to laugh for a week. Oh, but before we move past All Children's, I should also say that I am officially slated to be the 2014/2015 vice president of the All Children's Hospital Sarasota Guild. Ahhhhhh!!! This is crazy and something I never thought I would be capable of considering at the age of 27, but my inability to say "no" and my husband pushing me to accept it have made it so. Crazy. Also, a bit scary. And now to the workouts!

Sunday: Shape Magazine's Naomi Campbell Yoga Flow. I really do like this and was for sure sore the next day. It does not help that the day before this was my hardest fitness day of the week. Arms so sore. 

Monday: 3-mile jog

Tuesday: Rest day

Wednesday: Yoga flow that I cannot remember for the life of me. Wednesday was yoga for sure, just not so sure on what I did. Did I mention this week was a bit crazy?

Thursday: 10-minute Ballet Fusion for Arms and sushi with my niece and nephew. Nom nom nom.

Friday: 2-mile jog

Saturday: Are you ready for this dose of crazy? Advanced Hot Power Flow where I accomplished my first ever side crow (whaaat?!) followed by a 3-mile jog (also, whaat?!). Followed by a nap. 

After that awesome side crow experience, I am hoping to get some of my  instructor's tips on the blog very soon! She has also promised to take some pictas once we get a little more practice in, so look forward to that!