Super slow, restorative Astanga

Shoulders so sore! And I worked on them yesterday. I can’t tell if I made it worse by sleeping wrong again or not. Maybe I need new pillows. I can’t have new pillows.

Get up & open door. Fail to see a cat. Get back in bed. Have a short burst of a dream. Repeat.

Had the strangest, interrupted sleep. It was really stormy and I wanted to open the window, but then I annoyed Henry (by putting the light on to internet). He left and the kitten followed and then I was constantly getting up to open the door, thinking I’d heard one of them outside the door, faintly, underneath the wind and rain.

It rained into the room and onto my bed. I didn’t care! The storm was so magical I just had to let some in.

And, uh, the dreams. I remember the last one. Wouldn’t repeat it here. Probably a good thing I can’t remember any of the rest of it. I have a feeling they were linked though, at least partially. That I’d wake from a dream, look for Henry & Theo & then return to a different chapter of the same story.

Did some static, restorative stretching before I got going with the astanga.

Today, the “work” of the exercise session was more psychological than physical

While still having the effects of a tune-up. I have been neglecting the yoga. If I HIIT as intensely as I do, I should be practicing my “serious” yoga 2x a week, rather than once. So yes, the real work is getting through all the poses that your teacher has prescribed with as much grace and focus as possible.

My teacher is me, obviously.


Random practice thoughts

  1. I love the way that the most basic of things like Surya A and updogs are ever evolving in my body, and that they are highly personalized. It always surprised me meeting long time practitioners who had never even thought of playing with the elements.
  2. The prasarita padottanasanas are my favorite part of the standing sequence and pretty much always have been, whether or not I’m doing hanuman & samakonan in there (yes for today).
  3. Baddha Konasana is a delicious point in primary.




My body is truly amazing

All these years of zero healthcare and look at me! The yoga was a joy today, after sitting at my tiny computer monitor all day, slouched on my uncomfortable, shitty chair with the hard, plastic cushion. After working out hard yesterday.

We’ll see if I get paid. It took me much longer than I’d estimated, for this first half, but then I’m working on a small laptop, not a 27″ iMac. And I’m doing a lot of pattern heavy things on it. I used to buy the absolute fastest processor each time, but then the last time I needed to replace my laptop I’d just moved cross-country, and had paid all the expenses myself, and I didn’t have a job yet.

Well I hadn’t worked on such pattern heavy planograms since NYC and I can tell you that every bit of extra processing speed and screen space you have can save lots of time. But whatever. This is the gig economy and I’m going to supply a presentation to someone who hasn’t supplied any equipment or software.

Beating the shit out of yourself occasionally can help a lot with boredom & restlessness.

My calves & triceps are sore today. Holy shit. But then, normally a HIIT workout doesn’t run much more over an hour, with the breaks included. To go almost 90min is a big difference. You never know how much specific muscle fatigue is going to affect an astanga practice until you get on the mat. I was surprised to find it didn’t at all, except in the fact that if my calves weren’t so sore I might’ve done a 4min jumprope warm-up and had more of a workout.


Cardio and Strength Workout by Colleen K


Cardio and Strength Workout by Colleen K

No Equipment warm up
30-30 2X ~4 min
1. Forward fold, inchworm out, up dog to down dog, inchworm hands back
2. Cross punches with core rotation in sumo squat
3. Lateral shuffle with touch down
4. Alternating knee drives (RL), with single leg butt kicks (RL)

Bench (13″) Cardio Hiit
50-10 2X ~10 min
1. Step Up, Reverse Lunge Switch 20s
2. Rollback burpee box jump tuck jump
3. Decline Commando Burpee
4. Decline Spiderman PU with Glute Raise
5. Straddle down tricep burpee did 2 tricep push-ups w/ hands on bench as per a more recent Julia WO

NR Tabata 10s
1. Decline burpee
2. Hold last position during 10 sec

Leg Iso Hold Ladder and Plyo Hiit ~13 min
60:10:30:20 2X (right 1st round, left leg second)
1. Bulgarian ladder (do 1 rep then hold at bottom 5 sec, 2 reps hold 5 sec, continue 3 reps, 4 reps until 60 sec up); Bulgarian Hops 15s
2. Curtsy to Side Lunge (hold position in low side lunge); Curtsy Lunge Hop to Side Lunge Hop 15s
3. Forward Lunge toe touch Ladder (forward lunge with hinge at waist and touching floor with weights, hold position is two runners lunge toe taps); lunge back touch down kick 15s
4. Goblet Sumo Squat (hold at bottom of sumo); A$$ to grass Sumo Jumps 20 (could’ve done 2 15s)

Tabata Pair Time Pyramid ~6 min
1. Pistol, Lateral Rocket, fast feet over, Pistol other side Lat Rocket, continue
2. Decline Spider Push Ups with Plank Hop to Ashtanga style utkatasana Crouching Tiger bringing palms together in the crouch & then extending up & thru the mid back, bet the shoulders

Weighted Burpees Set
Increasing reps at top of move only! 1-5
1. Weighted Burpee to clean and press squat and press 20s I stopped the video here. Didn’t want to try to keep up w/ J with 20s. I’m not as tough as her! lol.
2. Weighted SL Burpee to SLDL (Right) 15s
3. Weighted SL Burpee to SLDL (Left)
4. Weighted Dive Bomber Burpee to Bent Over Row 20s
5. Burpee Back Fly 10s

2 min Burnout
-Lateral Switch Lunges to Burpee to Heel Grab

Time = 1:04 all breaks included


  • About 25min. Suryas & fundamentals w/ extra back bending & hand standing, some finishing poses and a 2min savasana

Well, I actually had a good ashtanga

Despite not having done a full practice since the Friday before last and the fact I was stiff and sore. Pretty sure I mostly have that neck tweak worked out now though! At least I did some yoga yesterday, after the upper body.

Also I went to bed at like 8:15pm for whatever reason. It gets dark and I’m like, OK bored now! See ya’all tomorrow.

Today I did the full thing.

  • Suryas & fundamentals
  • Primary+ with the added LBH but (-) the 4 subtracted, unnecessary poses.
  • 2nd to laghu vajra
  • Difference today is I didn’t do the hanuman before the EPRK. It’d been feeling clunky and not like it was helping the the EPRK… Plus it was feeling like extra procrastination. So I decided to try without and it was fine.
  • Urdhva D, 3 drop backs, 3 ticks. My head got messed up, somehow, before the last stand-up. I lost my focus and fell on my butt when the stand should’ve been the easiest, lol. This can happen sometimes. I did one extra drop back just to fix the mental track.
  • Finishing & a full, 5min savasana.
Felt good even though my HR average wasn’t even 120

Oh well the warm-up didn’t work this time – another bad yoga

Took my sneakers off & got to the yoga pronto but my heart rate dropped to active rest immediately. The room wasn’t even cold, as the heat is on and the door was closed. Started at 70. (Even without any tapas I bumped it up to 72.) Usually when I’d start a practice downstairs in the dining room, even in the extreme heat of last August it’d be only 63 or 64 . The body knows the difference between planetary & furnace heat. Also I think the humidity of last month helped make yoga more fun than usual.

HR only higher than the last painful practice, withOUT warm-up. But that’s the thing… Usually it works. It doesn’t always. The yoga is so much more unpredictable in bodily & psychological effects than the circuit training style workouts. Still therapeutic tho.

Warmup: (10/30×6=4min) jump rope

Yoga: 1:24 Shorter than usual b/c I stopped after the sirsasana-s, before the last 3 poses of finishing. So there was no 25 breaths in padmasana or 5min savasana included in the time. Instead I got ready for a 22min meditation in padmasana & took my savasana after that.

What a difference 4min of jump rope can make – today’s shitty yoga

It was still good that I did it. I had some unexpected work come in from a new client, so I got started really late. The Darkness has begun for the year, and it was dark, chilly and gothic gloomy all day. I sat at my laptop for 5½ hours. So I didn’t want to bother with jump rope first. I thought I might just do the suryas and fundaments. Instead I did my whole thing but without much heat at all, whereas last time, with warm-up, I at least got a moderate workout. That’s because the cardio got me an average heart rate of 123 (brisk walk) vs today’s 107 (active rest).

Better than nothing! For sure. If only for:

  1. Keeping me busy & transitioning from work (at home) to relaxation (at home).
  2. A good stretch.
  3. Muscle recovery.

I missed getting in a 2nd yoga last week, so for this week’s round 2 I’ll make sure I warm up first.


Restorative yoga

Very tired today because I was awake from about 3:30am on. Unfortunately this makes me useless for focus intensive things, like making art.

Warmup: (10/30×6=4min) jump rope

Asthangesque: So stiff & sore! Biceps from yesterday’s long workout. Clunky. But I still got to finishing in under 1:12. Was done in under 1:28. And I’ll be less sore tomorrow than I would’ve if I didn’t do anything today. I ran through the regular setlist. Interesting how I don’t do any many different formats. Not that I had a lot before, but I’d do the thing with the suryas & fundamentals & tiny bit of second, like an hour’s practice. Lately I just want to make sure I cover all the bases and pay attention to how things are.



Ashtangesque – good yoga

Yesterday was my rest. My body needed it! Just a couple months ago I might’ve yielded to the temptation to do another Julia. I’ve learned not to neglect my yoga! Twice a week and I’m good. There’s never this feeling of the interminable slog – which I had the last couple years of doing full 3rd & some 4th. Tuesdays were the worst, lol.

The temperatures have dropped quite a bit though, so I thought I’d do a longer warm-up than usual.


Warm-up (10/30×20=13:20min set) Jump rope b4 every #d move

  1. Knee in & switch
  2. Repeat
  3. Leg lifts on bench, 3lbs
  4. Repeat
  5. Straight abs, toes under furniture
  6. Repeat
  7. Oblique crunches
  8. Other side
  9. Swimmers Lie on belly, arms extended straight out ahead. Lift feet off floor & keep lifted. Lift arms & shoulders & keep them lifted. On each exhale, draw elbows back lifting shoulders as high as possible, while squeezing ass. On inhales extend arms back out in front, keeping off floor, and letting feet lower a bit but not to the ground.
  10. Repeat


I practiced fast. I always do a full 5min savasana when I do a full practice, but I got to it at 1:16min in. I should really consider working the Kapo twice, maybe playing with trying to grab the heels, even one at a time.

Stuck all three handstands on the first try too. Didn’t touch the wall on the two I do in the opening part now either.

  • Suryas & fundamentals. Currently only doing the standing arches in Surya As, b/c am good about doing the 3 ticks at the end of practice & the “middle of the room” balancing is more important. Lately, after the very first surya A, I’ve been exhaling into the backbend, then taking one more inhale & exhaling further. For some reason, putting one palm over another also helps my upper back relax & my upper abs to open, the area right under the sternum.
  • Primary+
  • Second to Laghu vajrasana, 4-pt hanuman, EPRK, Kapo B.
  • Urdhva D, 3 drop backs, 3 ticks
  • Finishing


The second brutal heatwave of the summer is over thank gods. It ended with a flourish of east coast style humidity, some time in the middle of the night. Now the sky is a flat white, and the forest fires are apparently 32,000 square, completely uncontained miles, but at least the air isn’t acrid and the ash isn’t falling right here.

Went to see Baby Driver yesterday. I kind of want the soundtrack, but they’re asking $20 and only a very few of the songs are available a la carte.

Warmup: (10/30×6=4min) jump rope

Yoga: Been sticking to format! No more no less. I almost got the wrist bind back in supta kurmasana, interestingly. Time was about 1:35 / 1:40 & I got a good burn in with the warm-up, but I don’t have the right stats because I’d hit pause on the Polar by accident. Anyway, it’s enough that I fucking did it.


Stiff, tedious & somewhat achy Ashtanga

My body was so stiff and sore. I really pushed myself hard this week though, both in workouts and my “general help” job. It was more the workouts though. First I slammed the upper body and then the lower. I was having trouble walking yesterday… slow motion. Not limpy or gimpy just completely & utterly spent.

And so there was no jump rope warm-up today and no “excitement” and my average heart rate was in a resting zone. The yoga was unpleasant, not much of a workout, just physical therapy. But all I need to do is get in one more moderate workout for the week, tomorrow, and then I’ll have made my tally and can have a rest day. Today’s bad yoga should make tomorrow’s workout stronger and more fun. #recovery

  • Finishing @ 1:17
  • Upper back was really tight but I did the new, regular format