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YOGA 21-DAY CHALLENGE

I had the privilege of teaching Kinesiology at Lone Star College in Kingswood, Texas, for many years.  This is one of the Yoga styles I taught at the college. I will be offering an online workshop teaching this particular style this Summer, date TBD. The lessons will consist of videos by me which I will post, sequentially, for you to follow. I will be available by email for discussions/questions.

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If you are interested please register by email and I will notify you when the class starts. 

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Be sure to indicate which workshop/course you are interested in.

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EVERYONE IS ELIGIBLE REGARDLESS OF AGE; HOWEVER, PLEASE FOLLOW YOUR DOCTOR’S ADVICE IF YOU HAVE HAD RECENT SURGERY OR ARE PREGNANT.

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Thank you for joining me in the YOGA 21-DAY CHALLENGE FOR A HEALTHIER YOU.  It takes 21 days to change a habit and make it part of your muscle memory.  You also may choose to skip weekends and do the exercises for four weeks. Please do not stop there--continue with the exercises at least three times a week thereafter.

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There are ten (10) poses in this program, one minute each.

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For your convenience I am listing the benefits of each exercise and execution of each pose with options for beginners.

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My video demonstrates an actual workout.

EXERCISE 1



JUMPING JACKS
 

PROJ Jumping Jack.jpg

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THIS IS A CARDIO WORKOUT WARM-UP. 

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BENEFITS INCLUDE:

  • Builds stamina, stability and coordination

  • Addresses heart and lung (meridians)

  • It is a full workout for calf, shoulder, and chest muscles

  • Relieves stress

  • Good for weight loss

  • Tone’s glutes, quadriceps, hip flexors, abdominal muscles, back and shoulders

  • Releases serotonin which is good for stress release and is the feel-good hormone

 

EXECUTION:

  • Check your alignment:  Feet shoulder-width apart, align shoulders hips and feet.

  • Step your feet out one foot at a time and alternately landing on your toes

  • Follow video guidelines

Exercise 1
PROJ plank.jpg

 EXERCISE 2

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PLANK

BENEFITS:

  • Works on opposing muscles-the abs/core of the spine

  • Tones all the core muscles of the body

  • Opposing muscles of the chest and lower back

  • Tones arms, triceps, shoulder muscles

  • Entire spine

  • Improves posture, legs, and helps reduce belly fat

 

EXECUTION:

  • The classic version is the forearm support. Begin in a lying position on the abdomen with the upper body resting on the forearms

  • The elbows are at shoulder width level. The forearms can be parallel to each other or pointed to the middle

  • Only the feet touch the ground with the focus on the toes.  Alternatively, you can Lift up with arms either in full extended position or use the forearm for support of the upper body.  Beginners can drop the knees or follow the above instructions.

Be sure to tighten the ab muscles. It will help you keep the lower back from bending.

Please note that while it reduces the waist and tones the ab muscles, you need to use weights to develop an ab six-pack.

Exercise 2
PROJ side plank pic.jpg

EXERCISE 3

 

 

 

SIDE PLANK

BENEFITS:

  • Strengthens three muscle groups: Core, Spine, Arms/Legs

  • Protects the Spine

  • Improves balance

  • Reduces risk of back injury

  • Transverse abdominal muscles get stronger

  • Best calorie burner

  • Beginners: Start slow and hold from 10 seconds to 30 seconds each side

 

EXECUTION:

  • The Lateral Arm Support: Go from left side to right side.  The forearm is facing away from the body.  The outer edge of your foot is the only thing touching the floor.  Keep the hips off the floor (the straighter the body–the better.

  • Keep the arm folded next to your waist or beside your hip

Exercise 3

           EXERCISE 4

 

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           YOGA BRIDGE

BENEFITS:

  • Relieves tension in the spine (Erector Spinae)

  • Leg extensors work the glutes, thighs, and upper body

  • Strengthens wrist, arms and shoulders

  • Relieves stress and depression

  • Stimulates the organs of the abdominal muscles, opens chest, heart, and thyroid gland

  • Shoulders, neck muscles regulate your metabolism

 

EXECUTION:

  • Lie on your back and lift your lower body(glutes) to form a slight extension of your feet (small A) for the alternate lifts of each leg

PROJ Yoga Bridge.jpg
Exercise 4
PROJ Tiger Pose.jpg

EXERCISE 5

 

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YOGA-TIGER

BENEFITS:

  • Coordination

  • Diverse core muscles

  • Glutes, wrists, arms and shoulders

  • Stretches the spine and strengthens legs

  • Expands chest and lung capacity

  • Leg extension

  • Erector spinae

  • Relieves stress

EXECUTION:

  • Begin your position on all fours with arms aligned with your shoulders and knees aligned with your hips

  •  Just by the power of your legs and your core, raise your opposing hand out and bring elbow to your knee

  • Alternate leg and arm until you complete your one-minute reps

Beginners can skip touching the knee and just extend arm and opposing leg.

Exercise 5

EXERCISE 6

 

 

 

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SUPERMAN IN YOGA AND PILATES

(Another name may be Locust/Viparita Salabhasana in yoga)

BENEFITS: 

(NOTE: Although great for reducing back pain, it is contraindicated if you have had recent back surgery or shoulder injury.)

  • Strengthens the muscles of the spine, glutes, back of the arms (deltoids) and legs/quads-mainly the calf muscles

  • Stretches shoulders, chest core and thighs

  • Improves posture

  • Relieves stress

  • Blood circulation of almost all muscles

EXECUTION:

  • Lie on your stomach and stretch your arms forward

  • With awareness of your core and power of your spine, lift your legs from the floor at the same time.  BEGINNERS: Leave your legs on the floor and lift your upper torso up, shoulders rolled and extend arms towards your hips. Hold for 1-5 sec. and repeat until minute is up.  Use your own judgement on how long you can repeat the pose. Range of motion of the upper body is usually greater than that of the legs

PROJ Superman pose pic2.jpg
Exercise 6
PROJ double leg lifts pic.png

EXERCISE 7

 

 

 

YOGA: UTTDNAPADASAN

PILATES:  DOUBLE LEG LOWERING OR MERMAID

 

BENEFITS:

  • Tones and strengthens, abs muscles, thighs, and hamstrings

  • Improves digestion

  • Releases blood from the leg region to the heart

  • Helps lower back

  • Helps control gas and constipation.

  • Tones muscles and ligaments for females of the uterus and pelvic floor.

  • Helps hip flexors/sartorius

EXECUTION:

  • Lie on you back with both arms beside your side.

  • Lift both legs to 90% angle and repeat. When you lower your legs; do it slowly and use your breath. Inhale and use your core as you exhale.  Keep elbows wide and focus on your core.

  • The ultimate goal is to reach one-minute repetitions.

Exercise 7

EXERCISE 8

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YOGA CRUNCHES/BEGINNERS

 

SUPTA EAGLE POSE/ADVANCED

 

 

 

BENEFITS:

  • Upper, lateral, and lower abdominal muscles for beginners

  • Upper back, core, feet, ankles, hip flexors, quads

  • Lengthens and strengthens your entire body (no bulky muscles or flat abs)

  • The advanced method will provide more benefits.

EXECUTION:

  • Starting in supine position with legs bent at about 90 degrees ,place feet on the floor.

  • Begin by focusing on your core, pull your shoulders back, lengthen your neck and slowly lift your upper body up.  (Curl your back and push it into your mat).  Shoulder blades may be out of contact with the floor.  Your hands may be behind your ears or crossed in front of your chest.

  • Maintain your focus on your core and do not drop the shoulder back on the floor.

  • Advance execution:  Follow the above instruction except for the position of the arms and legs.  You cross your right arms over your left and cross your right leg over your left leg and lengthen the arms across and towards the front of your face.  Keep legs at 90 degrees and bring in toward the hands.

PROJ Supta eagle pose crunch B.png
PROJ Crunches A pic.png
Exer 8,9,10
PROJ cat cow pic.jpg
PROJ child pose pic.jpg

EXERCISE 9

                        

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CAT COW/CHILD POSE

 

BENEFITS:

CAT COW

  • Warms the body and improves flexibility of the spine

  • Stretches the back, toes, neck—one vertebra at a time

  • Strengthens the abdominal muscles

  • Your slow and deep breath opens the chest

  • Works on the throat Chakra

  • Best pose for back pain relief

 

CHILD POSE

  • Calms the brain

  • Relieves stress

  • Eases lower back pain

  • The hips and thigh muscles get a good stretch

  • Increases circulation and mobility and reduces stiffness

  • The CHILD POSE can be performed at the end of any pose or as a replacement for Savasana

EXECUTION:

  • Begin:  Align the wrist with your shoulder, and align feet with your shoulders

  • Bring the rib cage up and look at your navel

  • On the exhale curl your toes under and bring your chest up

  • Bring your back to your toes and extend your arms out

  • Repeat the CAT COW>CHILD POSE until the minute is up. Go SLOW AND GENTLE USING YOUR BREATH.

EXERCISE 10

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SUPINE SPINAL TWIST/MATSYENDRASANA

 

BENEFITS:

  • Improves breath flow for a calming effect

  • Stimulates blood circulation

  • Stretches and relaxes the back muscles

  • Oxygenates and provides nutrient distribution

  • Rotates mid- and thoracic- spine vertebra

  • Contraindicated:  Disk Tears

EXECUTION:

  • Relax with head looking up at the sky, arms extended perpendicular to the floor and shoulders touching floor.

  • With legs extended begin by bending the left knee over your extended leg.  Hold for 30 seconds switch legs (you can count or view the video for timing)

  • After completing this pose, conclude with 20-seconds of alternate nostril breathing for a total relaxation and harmonization to your right- and left- brain hemispheres.

PROJ supine spinal twist pic.jpg

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