Wednesday, September 30, 2015

Guess what I've been up to!!!

Hi friends!

Well, it has been awhile since I wrote one of these "normal" posts.  I just want to thank all of you who participated in the September Yoga Challenge!  I got so many views on this little blog of mine and I am thrilled!  I am really enjoying this time I get with you, my readers, each week and will continue to put out a post every Wednesday morning.  Heck, if I get on a roll, I may even start to post twice a week!  But, let's not get ahead of ourselves here, I'm a busy little bee right now.

So, to update you all on what I have been doing...

  • Preparing the launch of my website, and new business, The Yogi RD.  Definitely check it out and let me know what you think!  Check it out here!!
  • I started a part time job as a corporate dietitian.
  • I started another part time job as a dietitian at the local park district.
  • I've published a blog post on my husband's new blog/business, Under One Hour, another cool website you should all check out!
  • I've also been brainstorming on some great LNY posts for you guys in October!!
Once again, I just want to thank you all who have been following me so far.  It is so fun to see how many of you are reading my posts and taking part in the challenges.  I really like the format of this challenge and just might do another one this holiday season!  Leave a comment below or use the hashtag #TheYogiRD on instagram or twitter to let me know which challenge you would like to do with me next:

  • Recipe challenge- I give you a day's worth (3 meals and maybe a snack) of recipes each week.
  • Yoga challenge (maybe Holiday themed?!!)- same concept as September Yoga Challenge, but with different postures
  • Nutrition Facts- I write a weekly post debunking nutrition myths.

Wednesday, September 23, 2015

Final 3 Days of the September Yoga Challenge

Here it is friends!  The final 3 days of the September Yoga Challenge!!

September 27: Compass Pose, Parivrrta Surya Yantrasana

From seated, legs straight out from your hips, bend your right knee into your chest.  Now grab hold of the outside of your right foot, sit up tall, and pull the foot towards you. Now, bring your right hand under your right leg, so the palm rests on the floor.  Squeeze your knee into your elbow.  Hold on to the outside of your foot and gently start to extend your leg, keeping the spine long.  This should not hurt, but feel very open and refreshing.  Stay here for 5 breaths before switching sides.

September 28: Lotus pose, Padmasana

From seated, bend your right leg and place the ankle on top of the left thing, foot flexed.  Then, do the same with the right.  If this is not in your practice, you can also simply stack your left shin on top of your right in firelog pose and get the same benefits.  Stay here for 5-10 breaths.

September 29:  Easy pose, Sukhasana

Sit with ankles crossed and breathe.  Optional, take the gayan mudra (shown above) by touching your thumb and index fingers together and lengthening the remaining fingers towards the earth.  This is the mudra of knowledge.  Stay here for at least 10 breaths.

September 30: Corpse Pose, Savasana

Lie down on your back with the palms facing up, and total body relaxed.  Forget about everything else going on around you and within your life, and just breathe.  Stay here for as long as you'd like, but I suggest starting with at least 5 minutes.

Let me know in the comments below how you liked this challenge!!  #septemberyoga

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!! 

Wednesday, September 9, 2015

Yoga Challenge Week 3

Going into the third week already?!  Be sure to comment and show me your pictures at theyogiRD on Twitter and Instagram using #septemberyoga
September 13: Triangle pose (Trikonasana)

Begin in a wide standing position with your left foot pointing to the left and your right foot pointing ahead of you. Open your arms out wide and raise them to shoulder height. Then, return left arm forward over your left toes and press your right hip back. Now, bending from the waist reach your left hand down towards your shin or to the floor and reach your right arm up to the sky. Stay here for five breaths before repeating on the other side.

September 14: Revolved triangle pose
Begin as you would triangle pose. With your feet in place twist to your left bringing your torso over your left leg. Lean forward with reaching your right arm forward and left arm up to the sky. Bring your right hand down to your skin or to the floor. Be sure to keep your abdominal tight as you twist to the left. Stay for 5 breath then switch sides.

September 15: Half moon pose
Starting from standing, feet together, bend into a forward fold reaching for your sins or using a block or the floor for support. When you feel study bring both hands onto the ground or a block for support, then reach your right leg into the air. Find your balance here then slowly start to stack your hips  on top of each other  then, reach your right arm up towards the sky. Stay here for 5 breaths then switch to the other side.

September 16: Mountain Pose
Beginning standing. Big toes touching and heels slightly apart. Stand up nice and tall reaching the crown of your head up towards the clouds. Shoulder sit down and away from your ears palms facing forward arms close by your side. Stay here for 5 to 10 breaths.

September 17: Revolved half moon pose

Starting from standing, feet together, bend into a forward fold reaching for your sins or using a block or the floor for support. When you feel study bring both hands onto the ground or a block for support.  On your next inhale, reach your right leg into the air, keeping your hips parallel.  Then, as you exhale, twist to the left, reaching your left arm to the sky.  Take 5 breaths before switching sides.

September 18: Boat pose

Begin in a seated posture, back straight, abdominal muscles pulled in.  Gently lean back until you feel your abdomen tighten, then slowly lift one foot off the ground at a time until both feet are parallel to the earth.  Take 5-10 breaths.

September 19: Goddess pose
From a wide-legged standing posture, point your toes out to 45 degrees.  As you exhale, bend at the knees, keeping them in line with your toes. Take 5-10 breaths.

Wednesday, September 2, 2015

Yoga Challenge Week 2

Hi friends!

Sunday begins week 2 of the September yoga challenge!  Can you believe it?  You are all such beautiful and amazing yogis!

Remember, before starting each day's posture, be sure that you are nice and warm, preferably breaking a bit of a sweat before diving in.  Something like sun salutations, a jog/run, or 10 minute brisk walk should do.  Don't forget to share with me in Instagram and Twitter with #SeptemberYoga!!

September 6: Revolved head to knee pose (Parivrtta Janu Sirsasana)
         Starting in a wide-legged seated position, gently tuck your right foot into your left inner thigh (use a blanket or pillow for support under your lifted knee if you'd like).  Place the back of your left palm along the inside of your left leg and gently press into your leg so you begin to twist towards your bent knee.  Then, reach your right arm up to the sky, opening your chest and reaching that arm in line with your ear.  Extend through the fingers and take 5 deep breaths before repeating on the other side.

September 7:  Tripod (Sirsasana)

September 8: Tripod headstand (Sirsasana II)

September 9:  Standing forward bend (Uttanasana)

September 10:  Crow pose (Bakasana)

September 11:  Dancer pose (Natarajasana)

September 12:  Warrior I (Virabhdrasana I)