Unpleasant, late Astanga

At least I did it! Was gonna bail because the pets’ rabies update clinic took a lot longer than expected. But I did it. No warmup & I was sore from an upper body WO yesterday. And then my HR monitor crapped out a half hour in, so I knew the whole time I wouldn’t have stats. (I don’t know why they motivate me but do.)

Advertisements

2017 Holiday HIIT #9: Shoulder Boulder Builder & yoga

Well… Got going slowly today for no real reason. Hemmed & haw-d about what WO to do. I could take a rest day but I don’t want to. In the mood for another moderate WO. So no jump rope before hand. Just a little stretching. Then I did more after. Quads really sore!

IMG_4896.JPG

2017 Holiday HIIT #9: Shoulder Boulder Builder

Hiit set 50:10 2x 10 mins Great warm-up set
1. Weighted walk out plank front raises walk back 10s
2. Traffic director lunges 10s
3. Squat hold Burpee with front raise in squat 10s
4. SSD seated Arnold press 20s
5. Commando jack to pike push-up

Paused for 10breath quad stretch ea side

Tabata cardio circuit 20:10 do as a circuit 4x 8 mins
1. Squat jack weight touch down and press 10s 
2. Dumbbell battle ropes (light weights)1st rnd – 10s, then 5s which was too light. Next time hold the 5s & 3s together.
3. Hands and knees (table top) front raise to fly 10 GREAT core work in trying to keep the body tight while doing those 2 moves.
4. Wall runners shoulder taps

Superset: 3x √, √, √  10:44 Hadda take a break after ea round to rest quads. Seriously grateful breakdown doesn’t call for 4. I HATE four rounds, lol.
1. 8 OH rev lunges/leg sandbag Discovered that I CAN keep handles on lengthwise handles & clean, but the handles are so long & I am so petite I can’t really get much of a press UP there, lol. Started over on last round to change grips to do the OH lunges. I have to use the ones w/ the shorter straps.
2. 5 Bear crawl fwd (4 “steps) to box commando up incline pushup bear craw back 2 squat jumps The push-up is the rest here! Quad rest. Realized I’m  not sure if opp hand from foot is how bear crawl is supposed to go. That’s the way I settled on.

Superset: 3x √, √, √ 8:55
1. 8 front raise and drive 15 Front raise. Twist 1 way, then the other way & down.
2. 8 Decline tricep pike push-up Burpee bent arm lateral raise 10s On weights for pike push-up. Changed the push-up style b/c of left tri weak spot. Couldn’t get any decent range of pike motion @ that angle w/out it complaining.

Burnout: 50:10, 40:10, 30:10, 20:10 @34:25
1. Clean and press + to OH squat 20s +ppl band, I should try to learn how to clean & press the sandbag withOUT changing grips, so I can do a continual move like this, b/c also that’s the only way I can squat safely w/ weight OH. I’ve tried! It’s better w/ a sandbag than even as light as 15s. Didn’t want to bother w/ it today tho.
2. Alt SA snatches 20
3. Weighted jab/cross/hook/elbow 5s
4. Commando jack + commando up angry donkey
5. Squat & press up palms facing in + eccentric lateral lower 10s

1:06 Maybe Julia was “efficient & fast” lol.

Yoga

About 35min. Suryas & fundamentals. (As with handstands & standing back bends). Also the hanuman & samakona in there b/c not saving anything up.) Then dandasana & paschimo, finishing to fish. Why is that pose the one Sanskrit name I can NEVER remember? Usually I look it up but screw it.

I could feel that left tricep thing in the surya Bs and really tried to bounce my weight past it. Was gonna maybe do Astanga tomorrow but we’ll see. Either that or a rest day I’d say.

Surprisingly good yoga

Not sure how, since I am generally practicing once or, at most & not too often, twice a week, but I almost had a wrist bind in Supta Kurmasana today. And overall my practice was surprisingly fluid, considering

My glutes are still REALLY sore from my Sunday WO.

Didn’t really mean to take a rest day yesterday, New Year’s. Normally I make a point to workout hard that day. But we’d stayed up much later than usual by accident. Went to bed at 1am, and since I can’t sleep past day break with my two kitties…

We got Theodora’s application in for the big, grueling, 4-day event at the Portland Airport Holiday Inn at the end of this month. That’s the closest I get to air travel, since I left the NYC garmentos in my rearview.

IMG_4884.JPG

 

Warmup: (10/30×6=4min) jump rope

Astanguesque

1:28

I went at a good clip. Still doing a non-vinyasa, Linda style Ardha Matseyendrasana before Pashasana. The Kapo B prep varies according to what I feel I need any particular day. Tweaks have mostly subsided so I did less than last time. My only real news is that I added one Pinca Mayurasana after my ticks. I didn’t want to do it before them, because the ticks are important to check off the list.

I’d have to work to learn how to pike the legs up straight again. This is clear. I strapped my arms & tried that straight away. Wasn’t happening. So I took off the strap & did the pose (although not the astanga exit). That’s a “play” kind of pose. Whatever I feel like doing, before finishing… maybe it’ll become a habit. I used to have fun, back in the day, touching toes to the floor and then coming back. But back then I could get my toes in my driste.

Much needed Astanga yoga practice

The last one only four days ago! I’m doing better at keeping it in the mix. I really have to! Otherwise I get too uncomfortable.

IMG_4842.JPG

Somehow I’ve managed to bruise my tailbone. I can’t imagine how, but it’s definitely there. I’m still a little gimpy on the left side of my body too, and I can tell I’m going to be compulsively twisting tonight. I could also definitely feel yesterday’s WO in my glutes!

  • Warm-up (10/30×6=4min) jump rope
  • Yoga 1:41

 

Astanga

Almost forgot to post, not that it’d make any difference to anyone but me.

Days of typing on a goddamn iPhone is making me go f*ing crazy

Anyway: 4min jump rope intervals warmup & then basically same primary+ as last time. I discovered a sore spot in my left(!) lumbar. It’s always the right. Despite that my body felt REALLY strong.

I still am not willing to hop my feet up to the bench after the last tick, but it was a full prax.

Another Astanga, a bit later in the day than usual

I also did my morning practice (seated meditation, sephirot pranayama and LBRP. I’m being diligent about that every day up through Thursday, when I’ll do my 2nd Jupiter hexagram invocation.

Then I worked most of the day attempting to satisfy SF. I’d admired my boss’s greeting card design the other day, the one I’d discounted my hours for. To be fair to myself, the initial communication was not great, but I have to admit I’m not much of a corporate designer. This is like intensive lessons and I sometimes get paid, after a two month wait. One of my main problems is proofing, on a 15″ laptop without a color printer hooked up. I’d never try to proof via monitor at my job in NYC, and I was working on a 27″ iMac monitor then. I’m grateful for the lessons though. It’s almost like being an intern, but no agency in town is going to give me that kind of chance, even if it’s merely production art, following templates. That I could totally handle, but I’m 50. #gigeconomy


Anyway I did a full practice, same as last time except I added a 4min jump rope warm-up first. I made pretty good time today. Wasn’t a great one but it was ok and I know I’ll be better for it tomorrow.

IMG_4726.JPG

Much needed Astanga practice

Yesterday’s glutes WO is a new favorite, which I’ll try to remember to repeat. (Wish WP had a better search engine.) But I could feel my back getting sore on the right, maybe upper lumber or lower thoracic, about midway through. I did stretch a bit after, but I’d started later than usual and took a long time so…

TODAY’S PRACTICE: I put in a Linda style, no vinyasa ardha matseyendrasana between setu bandhasana & pashasana, going to the right first so I could twist left there & then do the left pashasana. I just barely got the bind. That’s the harder side. I’d lost the wrist bind w/ pashasana just before Miami 2012, I think. That’s one of those rare poses where if you lose it, getting a good assist once in awhile, at least once a week preferably, can help you get it back quick. Course I hadn’t had that kind of thing going on for years already, at that point. These days I’m just happy if I can bind both sides in “whatever” fashion.

Did my 1min hanuman before my very tight & cautious Kapo B thing. But I also did 1min on the rack. Got all my normal back bending in. Handstands were good today. Caught my balance on the first go all three times.

I’m still somewhat gimpy right now but I took a full five min in savasana. Used my DaVinci pressure point in two spots along my spine. I’ll be much better off for having practiced, especially by tomorrow.

I’d have had a better workout if I did some jump rope before, but I didn’t want any jumping today.


MORNING RITUALS: I also did my seated meditation and my short bit of pranayama, plus the LBRP this morning. I’m going to try to practice every day until next Thursday’s solstice, when I’m also going to make another prayer / invocation / appeal directed toward Archangel Sachiel & Jupiter. This one’s a fairly complex hexagram invocation. I’ll practice my LBRP first, then the invocation and then sit and meditate on my plea for a few minutes before closing.

I’ve worked out a completely original pranayama that’s got 10 rounds coordinated with the 10 sephirot of Kabbalah….

It appears that divine intervention is necessary for regular creative income, and the autonomy that would bring, in the Black Hole of Employment Opportunities for Female Creatives Over 40.

IMG_4708.JPG

V. Tired Astanga #icantbelieveididit

Yes I can. I need it, no matter if I just (make believe) walked off a red-eye flight, and crossed a time zone without sleep. Same thing.

IMG_4578.JPG

Only slightly different from last time. I came to the conclusion that the FOH¹ is too much for me right now, with the infrequency of my full practice. It was my aversion to that which was causing my aversion to getting “on the mat”, as they say. I’m no longer using yoga practice as a means of facing up to things. It’s mindbody therapy now.

  • Suryas & fundamentals: w/ the standing arches in the As, using 3lb weights on last two arches
  • Primary+. Second to laghu vajra
  • Hanuman, back leg strapped, single (10/60) intervals, bending back leg in as much as possible, starting @40sec

    Here’s where I tried a 3rd approach to Kapotasana “research”. Instead of doing the stages in a certain amount of breaths & coming all the way out before resting before a repeat, I decided to just take however many breaths my body felt it needed / could handle at each stage, and make 2 full Kapo B attempts. For anyone who doesn’t know, this is b/c after Miami 2012, it’s been the lowering of the elbows to the floor that’s been the most problematic. Given the level of my back flexibility at present, it’s quite enough to work on walking the hands in & straightening through the arms, while trying to slow the breathing.

  • Kapo B – Actually I had to make 2 attempts before I placed my hands once! Right foot started to cramp & I hadda do a counter stretch.
  • Backbending – Urdhva D to stand, 3 drop backs, 3 ticks
  • Finishing

 


¹ Foot on head / feet on head

Another Astanga & sit!

I figured out what was going on yesterday by a mere check of the calendar – the good, old, “height of pms”. Still didn’t feel like really lifting so obeyed the inclination. Today’s session was a pretty good workout, especially for a yoga, but a little more stiff than the first time this week. Glad I did it tho. We’ll see how the body feels tomorrow. I’ll be due for a rest day if I want.

IMG_4540.JPG

Warmup: (10/30×6=4min) jump rope


Yoga

1hr, 37min

  • Suryas & fundamentals: w/ the standing arches in the As, using 3lb weights on last two arches
  • Primary+, Second to laghu vajra
  • Hanuman, back leg strapped, single (10/60) intervals, bending back leg in as much as possible, starting @40sec
  • Kapo hang 2x – last time I tried doing intervals but it felt rushed. I think 10 breaths per go would be better, the count starting (as per regulation) once I’m in the pose.
  • Kapo B – 10 breaths v tight today
  • Backbending – Urdhva D to stand, 3 drop backs, 3 ticks
  • Finishing @ 1:28. To sirsasanas & child pose again. Paused timer here again, like last time, for my sit. I don’t stop it outright b/c I include equipment put-away time as part of my total WO time.

Meditation

  • 22min seated
  • Pranayama – instead of setting a timer for 4min, like usual, I counted out 10 rounds of my 4-part breath, one for each of the sephirot. Normally the 4min would leaave me at anywhere from 7-9.
  • savasana – 5min

Astanga! Finally

The last time I did a full Astanga practice was 19 DAYS AGO!!! November 11. I did a a jump rope warm up, to get the blood moving & because it’s cold, and then practiced really fast. By removing some of the poses at the end that caused a lot of stalling, I picked up the pace. I also forgot something I’d intended to do. No matter.

When you practice really fast, too, you know you’re not tight. At least me. The only place I was tighter was in the back bends.

IMG_4520.JPG
Doesn’t include meditation / pranayama / LBRP time

Because I used up both rest days @ the beginning of the week, I’m stuck doing a 4-day run to make quota.

Warmup: (10/30×6=4min) jump rope

Yoga

  • Suryas & fundamentals Only 2 handstands & no hanuman. Was going to put it in after laghu vajra but 4got.
  • Primary+
  • Second to laghu vajrasana

    I think my resistance to getting back on the mat was that the EPRK & Kapo B thing I’d been doing had been too much (for practicing so infrequently) the last time. So I decided to get this far & then decide: multiple Kapo hangs w/ the wall thing after? Maybe a little pinca mayurasana?  Basically whatever I might feel “up to” and then moving on.

  • 3 Kapo hangs & a tight Kapo B – Next time w/ hanuman first!!! Maybe timed.
  • Back bending: Urdhva D, 3 drop backs, 3 ticks
  • Finishing: to sirsasanas & child pose only. I skipped the last 3 poses b/c I didn’t get up early enough this morning to do my seated meditation b4 work.