yoga

Yoga Challenge comes to an end

The last 30 days have flown by! Here is a recap of the last two days of the challenge…

Day 29

Short two mile jog followed by part 3 of Love Life Surf’s yoga for runners

Crescent lunge
Downward facing dog
Warrior 3
Bridge

Added in some of her poses from days 1 & 2 as well.

Forward fold ~ standing
One legged downward dog – go ahead and flip to wild thing as well! Open those hips!
Lizard
Pigeon ~ a new staple of our post-run routine!
Low lunge
Double pigeon

Day 30

A little morning yoga to start the day off right! Pinterest is an amazing source of great info graphics and workout images…

The #independencearmy challenges are below.

We hope you enjoyed this 30 day challenge.

Looking forward to posting about…

The importance of yoga and making time for it
Recapping all we learned about the benefits of yoga for runners

Look for posts coming soon!

Watch for future challenges by following our blog and look through old ones on our Fitness & Health Challenges page.

And if you’re just tuning in, browse through our yoga challenge from the beginning by visiting our first post HERE.

Yoga Challenge Days 27 & 28

Day 27 – was supposed to be SUP [standup paddle board] yoga today, but it was canceled due to inclement weather – so bummed! Have you ever sat and listened to the rain? It is so relaxing and peaceful. Next time its storming [or make your own storm via Rain Sounds on iTunes] try this yoga routine…

Prayer
Downward dog
Bridge
Seated forward fold
Sun salutations
Savasana

Read more about these poses in the article Yoga to cure these rainy day blues

If you’re in the mood for more of a workout on those rainy days, hit up that treadmill or try something like this…

Day 28 –

Busy, busy day around here. Mondays are often a REST day [does a body good!] but squeezed in a quick pre-bedtime yoga session to keep this streak going. Poses are from Yoga poses for better sleep.

Forward fold
Hero
Child’s pose
Butterfly
Seated forward fold
Cat/cow
Legs up the wall
Savasana

The #independencearmy challenges are below.

This week’s tasks are a MILE long. We are all busy. Imagine if this was all we had to worry about…

Stay awesome!

Follow our yoga challenge from the beginning by visiting our first post HERE.

Photo credits to http://celebratewithtopperland.blogspot.com, fitsugar.com

Yoga Challenge Days 25 & 26

Days #25 & 26

Day 25 – a short yoga session… a crazy, busy, traveling day so just a little bit to keep up the challenge.

Day 26 – a four mile run, a two mile walk and some post-run stretching with Yoga for Runners Part 2 from LoveLifeSurf.com. Christine, author of the love life surf blog, states “[These poses] target the key muscles used for running and thus, are the ones that are most likely in need of some love – hamstrings, calves, hip flexors, ankles and groin.”

Poses included;

Low lunge
Pyramid pose
Hip opening lunge
Eagle pose
Double pigeon pose

If you missed Friday’s post, check it out here for lovelifesurf’s Yoga for Runners Part 1.

The #independencearmy challenges are below if you are still following those. The rest of the poses are beyond our beginner yoga limitations, so we will not be attempting days 24-31… if you can do them, by all means, please do! Someday, we may be able to join you 🙂

Today’s run was tough, mentally and physically. It was hot. It was hilly. We had several reasons and excuses that we could have canceled and sat on our bums. But we logged our miles and got it done! Even though running is sometimes something we have to squeeze in, something we don’t want to do, we do it. And in the end, we love it.

Follow our yoga challenge from the beginning by visiting our first post HERE.

Yoga Challenge Day 24

Day #24

It was group run day. Group one did 3 miles easy and group two did 4 miles, a little bit faster. A great run for everyone! No matter your pace or distance, we always say… “Anything is better than nothing!”

At the end of the run, we stretched it out (along with a few high fives) and everyone went their separate ways.

On running days, yoga often takes the form of stretching either before and/or after the run. Today’s sequence comes from Yoga for Runners from LoveLifeSurf.com ~

Forward fold/ragdoll (lower back and hamstrings)
Downward dog (hamstrings, calves, ankles, shoulders)
One legged dog/downward dog split (bend at knee to open hip flexors)
Downward dog twist (hamstring and side of body)
Triangle pose (hamstrings, calves, hips, IT band, outer shins)
Lizard and/or Pigeon (hips!)

The #independencearmy challenge is Side Crow. Check out one of our very own ptown run club members, Lan, rocking it after our group run tonight!

Here’s a quote to close the night with… whether you are just getting into running, you are a newbie yogi or maybe entering the fitness scene all together…

Don’t forget this! We all start somewhere.

Tata!

Follow our yoga challenge from the beginning by visiting our first post HERE.

Yoga Day 23 ~ Take it easy!

Day #23

Taking a much needed break from the digital world today, so this will be a short one. Try unplugging for a day [or better yet, a weekend!] and see how you spend your time.

Today I repeated yesterday’s workout;

Walk to playground, chase little man around, walk back [1 mile round trip]
Timer game for 10 minutes [dance, yoga, tumble, chase]
Hope to do this yoga bedtime routine before hitting the sack – Top 10 yoga poses for better sleep

Follow our yoga challenge from the beginning by visiting our first post HERE.

Nighty nite.

Yoga Day 22 – Youth & fitness

Day #22

[tgellenbeck]

As a teacher, coach and momma, I am passionate about encouraging and inspiring youth to get and stay FIT. To be active, life-long fitness lovers with positive attitudes and body images. So even if you don’t have children of your own… don’t tune out! Hopefully you can find the value in our little minds and find one to help GET MOVIN!

I got to spend lots of time with my little guy today, who by the way, is super flexible thanks to all the yoga we’ve been doing. Snapped a picture of him sucking on his toes… can you do this?

This morning we walked to the park, played on the playground, then walked home and did one of our favorite routines. We set the timer for [however long you want, we usually do 10, 15 or 20 minutes] and just MOVE! Today we played chase, danced to a few Disney Jr songs and had some playtime on the yoga mat. Such a fun morning!

Later I had a few photo shoots, both which had adorable children. The first little guy can’t move much yet [he is only 6 months old] but his parents are both cross-fitters, so he will undoubtedly grow up with healthy role models. The other family had a two and a six year old who NEVER STOPPED MOVING! Kids have such a joy in them and they love to move, run, play, never sit still!

Lululemon, Ivivva and GoYoga hosted an event last week called Kid’s Yoga. Lots of children came to dance, play and flow on the mat [photos below – hope to blog more about this soon]. I’d love to help organize some type of event specifically geared towards kids and/or teens someday. Some youth causes that I support include Run for Good and Girls on the Run.

I’ll leave you with some ideas to include little ones in your fitness routine, courtesy of some of our favorite fitness gurus!

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The #independencearmy challenge is side crow. I’m still perfecting crow, so I’ll wait to work on this one… but you should go for it!

Today’s inspiration:

While we are on the topic of little ones, these are some of my favorite quotes, quite appropriate for little minds.

Two variations, the fishy one thanks to @debgavin!

Follow our yoga challenge from the beginning by visiting our first post HERE.

THANK Yoga, tight hips and challenge day 21

Yoga Challenge – Day #21

[t gellenbeck]

We [hubby, baby & I] started the day with a 3 mile jog and a little yoga/stretching/playing at the park. Later, an old friend from high school extended an invitation to try a new yoga studio, THANK. My sister-in-law joined us too.

Wish I could say that is me… but it is off the website 🙂 I think its Josie, the owner!

I had high hopes going into it. My friend used to go to Harbor yoga studio when she worked in Dublin, so I knew we had the same preference of yoga styles. I’m quickly finding out that every studio and every instructor do things a bit differently and its important to find a style that fits you.

Thank was AMAZING!

The class was a Vinyasa all levels class so you can modify poses and sequences as needed. The instructor, Melissa, had a funny sense of humor and did a great job of giving ideas for modifications or more advanced options. She came and personally helped me on two different poses, which is always appreciated. I used to dislike “getting picked on,” but I now realize they are only trying to help and I enjoy it 🙂

It wasn’t a heated class [at check-in they stated they don’t turn on the heat during the summer] but it was plenty warm and I broke into a sweaty mess. A nice change from the last few slower classes I attended at POGA and Balanced yoga. We did a lot of back bends and I got to try a few poses I haven’t tackled in a while including dancer, wild thing and jump throughs.

Thank is located in the Short North on Fifth Ave, just off North High St and is definitely worth checking out!

Tight Hips

Two times in the last week (once at POGA and once tonight at THANK) I was graciously given attention from the instructors during pigeon pose. Pigeon pose is a hip opener and I apparently have tight hips, common among distance runners, but nothing I can’t work on! One way to modify is to use a block, which Melissa placed under me.

I hope to blog more about hips, their relationship with running ~ including injury prevention~ and good yoga stretches in the future. For now, practice your pigeon, lizard and any other pose you like for opening those hips. And check out these articles;

#independencearmy

Today’s pose is more of a movement – it is jump through [downward dog to seated].

Check out Kino’s how-to video HERE to see how to work up to this move. We practiced it a few times tonight at THANK!

Follow our yoga challenge from the beginning HERE.

Quote of the day [or evening, rather]:

Melissa, like most yoga instructors, ended the class with prayer and Namaste. Important that we all know what this means!

Thanks for reading. Off to get some Zzzzzzzzzs!

Yoga Challenge Day 20 – more yoga for runners

Day #20

[t gellenbeck]

I was THIS close to going to lululemon polaris for yoga this morning as they have Sunday Fundays aka FREE yoga classes and today was my FAV yoga studio, Harbor. BUT the typical lazy Sundays set in and I lounged at home with my men and missed the class. I did make it there at the end of the class, however, just in time to stalk the instructors and use the gift card the hubby got me for our anniversary last week. And of course, got a Starbucks. So it was a nice little start to the day!

Bought this adorable STUFF YOUR BRA running tank ———->

You can stuff it with tissues if you want, but its meant to hold your keys or gels or cash or whatever you carry around on your runs. Its moisture wicking and their Luxtreme fabric that feels amazing.

So excited to use it!

Anyhow, I have really grown to love yoga this year, but I am still a runner at heart. So today was more YOGA FOR RUNNERS. We have information on our blog, but here are some more highlights on the benefits of yoga for runners.

Yoga at Gazelle Sports (from yesterday’s post) states that yoga…

is a perfect cross-training activity to help prevent running injuries and pain
will help with stress in your body and mind
strengthens your balance and elongate your muscles

Christine from Christine Felstead’s Yoga for Runners says yoga will…

Strengthen your body by using muscles you don’t use when you run
Improve your breathing and can actually improve your VO2 max
Deepen your mind/body connection

She states that runners often JUST want to run [I used to be in this category] but that yoga can help you run safer, smarter, stronger and healthier!

So anyhow, I didn’t make it out for a run today, but I did do this Yoga for Runner’s sequence:

For more detailed information, visit the site HERE.

The #independencearmy challenge is Galavasana or Flying Pigeon.

Watch Kino model it HERE in her video. She makes everything look so easy and graceful!

We leave you with this inspiration… two yoga poses I can hopefully conquer someday!

Night night 🙂

Follow our yoga challenge from the beginning by visiting our first post HERE.

Ninja Warriors, Spartans & Yoga day 19 [yoga for runners]

Ninja WHAT?

If you have seven minutes to spare and are into fitness, competitions and overall awesomeness, check out this video on Kacy Catanza, the first female Ninja Warrior to advance past the finals on the American Ninja Warriors television series.

Kacy is a former gymnast turned, well, NINJA! If you are interested in her training routine which consists of clean eating end exercise (duh!) you can read more HERE.

She is definitely on our list of amazing female athletes that we will be following. Go Kacy!

Speaking of Ninjas, what about Spartans?

Are you SPARTAN strong? This obstacle race series has three exciting announcements…

They have recently partnered with Runner’s World
They are bringing the race [three distance options] to OH-IO on October 4th
They have donated a FREE registration to Living Fit Columbus readers/runners as a giveaway!

Check this one minute video to get an idea of what the race is like…

Check back soon for more details on the Spartan race series and our FREE ENTRY giveaway! If you can’t wait for more info, visit Spartan.com for details and training information.

Day #19 Yoga Challenge

We had a four mile group run this morning (nice job ladies!) so we will do a yoga for runners sequence to stretch out. Thanks to Yoga at Gazelle Sports for the sequence.

The #independencearmy challenge is Mukta Hasta Sirsasana C, which according to Kino is the hardest of the unsupported headstands. Since we haven’t quite mastered headstand, we won’t attempt this one today. But good luck if you can do it!

Lastly, your quote of the day…

Follow our yoga challenge from the beginning by visiting our first post HERE.

Baby/Toddler Yoga! [yoga day 18]

Today we will be attending Kid’s Yoga for our yoga challenge…

Kid’s Yoga hosted by GoYoga @ Polaris Fashion Place from 10:30AM-noon [outdoors by the fountain area near Cheesecake Factory] Sunny95 & Ivivva.com will be present too! Find more information on lululemon athletica polaris‘ FaceBook page.

If you can’t make it or would prefer to try it at home, grab the nearest baby or toddler and try our sequence below…

Yoga Challenge – Day #18

[t gellenbeck]

If I don’t want to share my mat, yoga must be done either during nap time, after bed time or at a studio. Otherwise, my little guy [and often my Golden Retriever, Murphy] tends to cramp my style. I can’t help but laugh at his desire to climb on me, jump, tumble and giggle on the mat! So we made up a quick yoga sequence that we run through on days we want a little momma/baby time.

Here are some photos for you visual learners, in no particular order…

Have the little one help roll out your mat…

And get started on the fun!

Core work – legs bent, legs straight… similar to Superman [or Super Baby as we call it]

Baby bench press – bring baby down to chest, then push up towards ceiling, as many as you can

Forward fold and/or downward facing dog –

baby can participate or if its a little one, do some down dog kisses!

Baby’s turn!

Help them do downward dog, summersaults, backbends and anything else they enjoy doing!

#independencearmy challenge

Today’s posture, like so many others, is another challenging one… Eka Pada Koundinyasana II. If you’re a beginner, just practice any of the other poses that you’ve been wanting to work on.