Build strength and set the foundation for your Sport Yoga practice with these standing yoga transitions.
Open your hips. Stretch your hamstrings, groin, shoulders and chest. Strengthen your quads, glutes, knees and feet with this AIS method of 2 second holds that trick the stretch reflex into allowing you to move beyond your current range of motion without injury!
Get rid of back pain while you flatten your stomach and strengthen your core using minimal movement and space, but contracting multiple layers of muscles.
Back On Track: Crescent Lunge. Up the ante on your workouts by adding weight to this yoga pose, yoking breath with explosive power. You really need to engage your CORE in this pose in order to move the weight efficiently and effortlessly.
Crescent Lunge is dynamic standing yoga pose that utilizes and integrates the muscles in your entire body. It stretches and strengthens the lower and upper body, while creating stability and balance. Think psoas, QL and flexors.
Crescent Lunge stretches the legs, groin, and hip flexors, while also opening the front torso, chest, and shoulders. It strengthens and tones the thighs, hips, and butt, while the balancing aspect helps to develop flexible stability. Considered a balance pose, backbend, and heart opener, Crescent Lunge helps the front of the body to expand, which increases energy and reduces fatigue.
STRENGTH: Do 5/5 each pose increase weight by 5 each set!
FATBURNING: 3/10 light weight for you
*CL with Push Press
**add High Knee
***add Torso Rotation
Adapt to forces from all angles, build balance in motion and stability
Continuing with my Back On Track series. I did my stretch series from yesterday throughout the day and woke up feeling pretty nimble. I love when I listen to my own advice and it works! Hoping that I can do a weight lifting set tomorrow before skiing.
Today's 10 Minutes A Day move is: Standing Abs
*Balance in motion/quick change of direction
*Conditioning-short bursts of explosive moves/metabolism boosting
*Fat burning all day
*Establish breathing pattern
In the video I manipulate the cadence to demo how easy it is to up the ante. Weights can also be added.
Cues: This is an active stretch Do 1/10 of each move up to 5x throughout the day.
1st Move: Side Bends
modification: Palm Tree Blowing In the wind
2nd: Hip Circles front and back then side to side
3rd: Open Leg Hip Chick
4th: Standing Abs.
When my very talented football player came and asked me to write him a program that would equal his college preseason workout in half the time, I happily obliged. Little did I realize that I was creating an efficient fat burning, muscle building, champion making series that anyone could be and reap benefits in half the time!
Back On Track Day 1:
Warm-Up: 3/10 We are getting our joint lubed and muscle oxygenated! Think explosive!
*Torso Rotation with Reach-Hips and shoulders stay aligned. Lift and reach from belly button. Push/Pull
Work-out: weighted or body weight
*Goblet Squat-Add Push Press/keep weight. Head in line with torso, shoulders back, knees over ankles. Use abs and ass to start and stop the Press.
*Hip Swings-Release hamstrings/Squeeze glutes-butt back and forth.
*Romanian Deadlift with Push Press-Keep back flat.
Stretch: Standing or seated Hip Chick/Rotation at belly button!
AND BREATHE and drink water!
So, you want a "Yoga Butt"? Do this....
Today I want to talk about what Sport Yoga is by starting with what it isn't. It's not your typical yoga. There are no inversions. We don't do down dog. We don't end with shavasana. We don't settle deep into the muscle or the joint. It's not about never having "tweeks" but about being able to absorb them and move on!
Sport Yoga is about the muscles being able to adapt to change quickly and efficiently. It's about filling all the "air in the tires" so they all measure at the same PSI. It's about working the equal and opposing muscles. It's about movement correction and realigning the spine, so that your body can operate at 100% capacity.
Sport Yoga is centered around athletic movement. Often athletes are not using the glutes correctly. As a matter of fact, glutes are more often underused than overused. Glutes should be the primary muscles used in sports, but they are often overshadowed by the quadriceps (yup, all you snow sports people know what I'm talking about). Donkey Kick to Anterior CL fires the glutes, helping you to perform at a whole new level!
Train The Way You Play: Mimic the Movement
Sport Yoga is a functional fitness program that replicates the unique demands of a particular sport. When I am creating a workout I break down movement patterns into steps, identify the weakest link and target the primary movement. When we train, we are TRAINING THE MOVEMENT!
Key Components of Snow Sports:
Skiing and snowboarding require a high level of stability, mobility and strength to stay in control. Endurance and stamina are also key components, as fatigue can make even the most advanced athletes messy. Ability to adapt quickly and efficiently to being thrown off balance.
Crescent Lunge to Warrior III:
Build balance, Strength and Endurance Simultaneously with this burst!
I've learned some of the best things from old football coaches. I once had shin splints and no matter what I did, I could not cure them. One day while at BSU, I was talking about how painful they were and how nothing I did was working. The old football coach was walking by and he piped in, "You need to walk backwards. That's what we always did." So, that day I went to the track and walked 1/4 of each lap backwards. And when I walked to my car, I tried to take 15 steps backward for every 100 forward. And when I went up and downstairs, I tried to take one way backwards. And IT WORKED! Within 3 days, I no longer had shin splints so bad that I could not walk. Within a week, they were completely gone, with no residual pain.
When pre-season rolls around, I can't tell you how many times I hear "Yoga lady, please help me, I have shin splints. What can I do?". My prescription: During warm-up runs, run 1/4 of the loop backwards. For every 100 steps you take forward, take 15 backward. Of course, many will look at me like I'm crazy. But crazily, the ones who do it are cured! I have other arrows in my quiver as well, Crescent Lunge to Tip-toe for starters, but walking backwards is my go to cure.
Walking backwards gives you a chance to work out the opposing muscles in your legs and calves, and a chance to give your hamstrings and glutes a break as they do the majority of the work during walking and running.
Every time you use the stairs, walk them backwards, up and down. Not only does it help with injury, it does so much for your sense of balance. I have a ski client who walks stairs backwards all the time. He swears by it and says it cures his back ache.
I often see kids drinking gatorade and when asked why they drink that crap, am told "the doctor said I needed to hydrate and drink more electrolytes." I don't like gatorade as it is filled with artificial flavors and colors, and vitamins created in a lab. I am always searching for a healthy alternative and thanks to the admin at CompleteHealthandHappiness.com, I have found it!
Ingredients:1/2 cup fresh orange juice
1/4 cup fresh lemon juice
2 cups of water or raw coconut water
2 tbsp organic raw honey or organic maple syrup
1/8 tsp Himalayan Pink salt or Celtic sea salt
Instructions: Mix ingredients together until salt and sweet are completely dissolved, and store in the fridge when you’re not enjoying it! Drink during illness, during and after sports, or any other time electrolytes need to be replenished.
Health benefits of these ingredients:
Sea Salt– Salt plays an important role of balancing the stress hormones during exercise. Salt reduces adrenaline levels and supports overall metabolic health. Use Pink Himalayan Salt because it normally has a good amount of trace minerals present.
Citrus– Citrus fruits are rich in electrolytes and lemons have the most of any of them. Rich in vitamin C, citrus fruits also help to maintain the immune system and are great remedies for many cold and flu symptoms.
Raw Honey or Maple Syrup– Raw honey has natural enzymes and minerals. The easily digestible sugars are great to keep energy high during exercise and honey is also a known natural antibiotic and great at soothing coughs and sore throats.
Coconut Water– It will give instant energy and balance electrolyte level in our body.