Wednesday, September 16, 2015

Yoga Challenge Week 4

Hi Friends!

We only have 10 days left of this challenge, can you believe it?!  Keep sending me your amazing pictures!!

How are you enjoying the challenge so far?  Would you like to see another challenge like this in November?Let me know in the comments below or use #septemberyoga on Twitter!!

September 20: Warrior III , Virabhadrasana III
Starting from a standing posture, raise your arms up to shoulder height.  Now, engage your arms by pressing your fingertips away from the center of your body.  Inhale here.  On your exhale, bring the balance to your right foot as you gently lean forward, raising your left foot off the ground.  Press your left leg nice and strong towards the wall behind you.  Stay here for 5 slow breaths, then repeat on the other side.

September 21: Reverse Plank pose, Purvottanasana
From a seated position, extend your legs out in front of you and place your hands on the ground right inline with your shoulder, fingers pointing toward you.  Firmly plant the heels of your feet into the ground, and engage your abdominal wall.  As you inhale, lift your hips off the ground and breathe.  Stay here for 5-10 breaths.

September 22: Crescent Moon pose, Alanasana
Start in a low lunge position, with your right knee on the ground and your left knee bent at nearly 90 degrees.  It is important to make sure your bent knee stays inline with your ankle or at least behind your toes.  Now, as you inhale, reach your arms above your head and interlace your fingers, leaving the index fingers and thumbs extended.  As you exhale, gently arch the spine and reach your arms towards the sky behind you.  Take 5 breaths before switching sides.

September 23: Dolphin Pose, Makarasana

From downward facing dog, bend your elbows and place them on the ground.  Keep your palms facing down.  Reach you hips high into the sky and press your shoulders away from your ears.  Walk your feet in as close to your elbows as you can and stay here for 5 to 10 breaths.

September 24: Forearm stand, Pincha Mayurasana

Start in dolphin pose (from Sept. 23rd).  Really press nice and strong into your hand and forearms, your shoulders should roll down your spine and away from your ears.  When you feel stable enough, walk your feet towards your elbows as close as you can.  For this next part, feel free to brace yourself next to a wall or get a friend for some support.  Now, reach one leg up into the air, gently followed by the next.  Either rest your feet on the wall behind you or press the soles of your feet to the sky to keep your balance.  Stay here for 5-10 breaths.

September 25: Lion pose, Simhasana

This posture is meant to be lighthearted and fun, but just so happens to relieve tension in the neck and chest and improves circulation to the face!  To begin, sit in a kneeling position with your hips resting on your heels.  Place your hands, palms down, on top of your thighs.  Take a nice big inhale, lean back and straighten your arms.  Make a strong exhale with an open mouth, dropping your chin, sticking out your tongue, and leaning slightly forward.  Take 5-10 deep breaths like this, making lots of noise and funny faces!
I want to see pictures of this one for sure!!  #septemberyoga

September 26: Head to knee pose, Dandayama Janushirasana

You can also do this posture seated.  If that is your preference, follow the following instructions while sitting with your right leg bent so your right foot rests on the inside of your left thigh.  Starting from standing, shift the weight to your right leg and draw your left knee to your chest.  Stand tall.  Grab hold of your left big toe with two fingers and begin to straighten your leg by pressing the left heel away from your body; knowing that it is ok to have a bent knee.  Stay here for 5 breaths before switching sides. 

Remember to use #semptember yoga to show me your progress!!