Astanga Yoga

Today’s practice was chop-chop. I hadn’t done any cardio warm-ups before yoga lately. Maybe that was part of it. Also I did only one timed pose before the back bending, and I didn’t do the Kapo B thing. I felt stiff and it was a bit cool in the room. I could’ve used the space heater.

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Warm-up: 10/306x=4min jump rope

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. Two, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Rack single interval of 10/60
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing I got to savasana @ an hour and 18, which includes the jump rope warm-up & transition time. (5min savasana)
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The Circuit I missed yesterday & some yoga

Though maybe I’ll also try doing the whole WO but just 2 rounds of each circuit, and visit the routine a 3rd time. I really like the moves! I’ve really gotten into Michele’s particular style, long and steady with moderate weights – even if I do take small bites sometimes. Exercise is like food. Eat until you’re not hungry anymore and then stop.

I was going to do just a tiny bit of the beginning of astanga but took me so long. Low burns too, now that the monitor is working again, at least for the moment. But ya, sometimes you just really need a rest day. I remember this from as early as my Crunch days, when sometimes I’d see how long I could go without taking a single day off… I’ll be happy to sit in a car for a couple hours tomorrow.

Was helped by this ACDC playlist I decided to check out on Prime. Hadn’t heard a bunch of those songs (and I didn’t even get through the whole thing.

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Freestyle Leg Blast Workout Video

Circuit 3 Only: 4 Rounds @54:00. This was my warm-up & my intention was a moderate WO so I really took my time. First rnd was just over 11min & I paused for a break! LOL. √, √, √,   Time = 52:36. FOR ONE CIRCUIT!!! I gotta be honest. Doing 4 rounds of just this one circuit was difficult for me today.
1. Alternate Side Lunge w/Squat in Center 12x/Side (2=1) 1st rnd – 26lb kettlebell. This was hard from the get-go! 2nd rnd I accidentally did one of the center squats as a DL. Decided to do all DL in center squat for 3rd & 4th rnds. The DLs w/ just 26lbs were challenging!
2. Fwd Lunge w/ OH pull-down to Step Behind (Plies Squat), Bow & Arrow Arms 12x 1st rnd – Blue Egnergy band, held in hands works best, palms facing out for the OH pull-down. 2nd rnd added 8lb vest. Took it off for last move tho! Wasn’t about to have that bouncing around on my back in Mt. Climbers. 3rd rnd – Tried out vest w/ just 5s, and even that was challenging w/ 24 of them. LOL. What is happening to me?? 4th rnd – Decided to try 2lb wrist weights & yellow Egnergy band, the lightest.

This is one of those moves you’ve gotta try out a couple of bands before you do it, to get it right. I bought this set of bands before getting the ones Julia had recommended. They were cheaper! However even the heaviest band (black XX-HEAVY) is too light for most leg work, at least the kinds of moves Julia favors. However they ARE good for some upper body work, in the kinds of moves Michele comes up with. It’s nice for me to play with some of my stuff I don’t really use a lot as well, particularly as I don’t get to acquire new equipment very often! I did get two new kettlebells this year though. It’s nice to have a little range of them.

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3. Other side
4. R. Foot (Elevate on Bench) 5x Plies Pulse to 10x Mt Climbers to L. Foot (Elevate on Bench) 5x Plies Pulse to 10x Oblique Mt Climbers 10x Hands on bench for Mt climbers. I’m pretty sure I got the 1=1 count on the climbers right, b/c even that way the 3rd rnd took about 4min, 38 seconds for this one move! 2nd rnd on I had a piece of paper on the bench so I could mark when I’d done 5 reps. For some reason I tend to get lost bet 7 & 9, lol. Knowing I had the halfway point right for sure somehow helped.

Yoga

  • Single, 10/60 intervals: Virasana, supta v,
  • 10 breaths uttana & my quad stretch. 10/60 Urdvha D by wall, w/ block, another 2 intervals in paschimo & sarvangasana, 10 breaths in the next 2 finishing & a min savasana.

Astanga – Can’t believe I got another one done

Really hard to motivate, sans monitor, but… I was thinking of it as a way of killing time. My shoulders were a little sore from yesterday’s WO, particular in the front. And I skipped the major set entirely! LOL. Whatever.

Practice was 90min total.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. Two, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
EPRK Really fast & tight – no timed poses today.
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing With savasana

 

 

Astanga! My body told me that’s what it wanted, during my morning meditation earlier

Same practice as last time but a much higher rev, even though I didn’t do any jump rope warm-up again. Lately I don’t want any bouncing before yoga.

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Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. Two, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman single intervals of 10/60, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 2min savasana

Deeply restorative Astanga yoga

I took another rest day yesterday. Helped with trimming more instead. Went grocery shopping with Charlie… Today’s been a cooking blitz. I made this lemon & almond flour cake… Messed up following the instructions, but it just may be edible, warmed up and with vanilla ice cream, rather than the lemon & confectioners sugar glaze. I made some rice with leftover mushroom stock & veggies in the rice cooker at the same time. Tonight I’m going to make sheet pan chicken, grapes, shallots & potatoes for the main.

Both the chicken & lemon cake are NYT recipes.

I’m just not that into brutality in my WOs anymore

And then I was going to finish the last Julia WO but I realized there was no way I felt like doing endless burpees. I’d finished previewing the 2nd half, jotting my notes, and she commented, Ya, this is brutal right? If you’re doing the whole thing, like some kinda crazy person! LOL. The person who wrote it is an ultra marathoner, J says at the beginning. The routine is already shortened.

Anyway to each their own. I don’t mind the routine halved, though it’s not one I’d repeat.

 

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Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than again, 5 breaths. Two, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman single intervals of 10/60, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Kapo B
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Slow, painful but good Astanga

But I’ve still got an off & on dental infection; I can feel it today as a matter of fact. And I’m back on the antibiotics, which eff me up in a creaky sort of way. I got it done anyhow, a day late. And I’d been intending to do the jump rope warm-up but found I really didn’t want any jumping at all, hence the super low, average HR.

I feel better now & that’s all that really matters. (Maybe this week, since I got this one in on a Monday, I’ll manage to get in a second.)

Oh! And I practiced seated meditation and a LBRP today. I’d had this one nightmare that woke me out of a sound sleep in the middle of the night… It really gave me pause. Forced me to think about it. Conclusion: I need to get that meditation practice going again.

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Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th. Held that last standing backbend longer than usual,5 breaths. Two, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Kapo B Didn’t do any prep. Really couldn’t even get up to toes but it was ok.
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Astanga

I’m back! Had a rest day, yesterday, just because I’d slept like crap the night before (return of dental pain & back on the antibiotics, unfortunately) and didn’t want to bother. I feel like my joints are fragile and sensitive now.

I’m not going to make it to three Astanga sessions this week, as per last Sunday’s hopeful musing, but two might be possible.

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Warm-up: 10/30×6=4min jump rope. Wasn’t even sure if this would be possible, and even with yesterday’s rest day, just this short bit of intervals felt excruciating. Not at all pleasant. But I was able to get through it, gingerly, w/out any joints freaking out.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana  
Laghu Vajrasana
Hanuman single intervals of 10/60, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Block B (under hips) single interval of 10/60, feet on the wall
Kapo B Very shallow & tight. I could barely get into the vicinity of my toes. Felt good for behind the shoulders tho. That’s where I’m tightest these days.
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Back on track. A week later, another Astanga!!

Yay me. It’s much harder to step up to the plate for yoga, psychologically, but I get so gimpy without it. My right knee has been problematic for a little while know & I know it’s b/c of neglecting practice. (What breaks you is also the cure, sometimes.)

I’m still not doing a Kapo B again but the ticks are way more crucial, for me.

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This was really fast b/c I did the 10/30×6=4min jump rope warm-up first.

Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, 3lb hand held weights for 3rd – 5th, 5-breath handstands @ the end
Primary+ Skipping 4 poses of primary w/ added LBH
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Hanuman 1min, foot against wall, 20sec upright, 40 back bending. Final 15sec looking head back
Rack single interval of 10/60
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 3min savasana

Stiff but totally necessary Astanga

How long has it been? I could figure it out but won’t bother. However long, it’s inexcusable, just because I know my body will suffer, and I need the stress reduction.

My twists and hip flexors were the tightest. I didn’t add any timed poses after Laghu Vajrasana, nor did I do any Kapotasana “research” poses, to borrow a Tim Miller term. I never even attempt the whole thing! I did the full pose maybe once or twice in 2015 but even though actually doing it again sometimes seems like a good idea in theory

Didn’t do any jump rope warm-up either b/c I’ve been so stiff and gimpy. HR was below walking level. All things said, happy I followed through. I really gotta get in a session a week regularly.

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Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, no weights, with hanuman & samakonasana, 5-breath handstands @ the end
Primary+ Skipping 3 poses of primary w/ added LBH. Did Janu Sirsasana C today, the only one of the 3 I ever do, when feet or toes are crampy.
Ardha Matseyendrasana, var through the legs bind
Pashasana
Krounchasana
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

Yoga, Summer Body Scorcher Pt 2 & more Yoga

My right knee felt a lot better this morning, after having been careful of it the past few days. At first I was going to do a lower body BodyRock I’d recently detailed, but no. Too stiff! So stiff that I wanted to start off with stretching, but not do any more than the introductory part of Ashtanga. I’ve neglected it completely for months now.

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Yoga

  • Suryas, w/ standing backbends, & fundamentals, w/ a Hanuman / Samakona in there, and the two, 5-breath handstands @ the end. First 3 poses of primary.
  • Time = 29:06

Summer Body Scorcher Pt 2

  • Time for this set: 32:03
  • The first set of this routine, which I did last Friday, is definitely the hardest, but it took Julia 37min to my 56. Granted I was using clunkier, slow-ya-down equipment & a heavy weight, for me, for one SA move.

Regular pyramid 5-1 full reps each move. (Do 5 reps moves 1-3, then 4 etc.)
1. Clean and press + star jump 20s (one clean & press & one jump = 1 rep)
2. Decline shoulder taps + face melters 2 shlder taps & 2 melters (alt feet) = 1
3. Pike push-up + plank jack + bear row 20s Bear position was ok on the knee, tho I found this move super awkward

Tabata pairs @ 45:45
1. Pushups + bent rows 20s
2. Alt SA clean & press-up snatches 26lb kettlebell

1. Weighted heel clicks + lateral raises 10s + 2lb wrist weights
2. Dive bombers + box jumps

Leg finisher from JTM Fit 3x @55
DL 10 reps 35lb & 26lb kettlebells, switching hands ½ way thru
Rev lunges x10, alt legs 1=1 BL sandbag
Weighted squat jump 10 reps 26lb kettlebell This was tough w/ only the lightest bell!!!

Yoga

Virasana, Supta V, Malasana & a few other things.