New Year’s Challenge 2014!

This January I have decided to take the ‘21 Day Yoga Challenge’ and I want to invite you to join me! The challenge, which you can begin anytime in January, is to do at least 30 minutes of yoga for 21 days in a row. You can do your yoga at home or in class. To support you (and me!) in completing this challenge I will be posting half hour long yoga sequences on my blog throughout the month. My “Start The New Year” week-long series January 6th through 10th at The Art House in Craftsbury will be a great way to get a head start on this challenge, and my 6 other weekly classes in the are all running throughout January if you need a jump-start.

Good luck, and thank you all so much for a great year of yoga and learning in 2013!

 

Home practice sequence #1 (grounding/balancing):

1. Tennis ball foot massage: roll a tennis (or other similar size) ball around on the bottom of both feet, massaging areas that feel stiff and tight, make sure to spend at least 90 seconds on each foot

2. Toe stretch against the wall: with your heel on the ground put your toes up the wall and press down gently but firmly so the toes are lifted by the wall as your foot slides down (great for your platar fascia!)

3. Sun salutation 1: do these poses rhythmically with your breath, you can move through them quickly or at a moderate pace but do not hold any for more than two or three breaths

- Tadasana (mountain pose standing at the front of the mat)

- Uttansana (standing forward bend)

- Lunge (Anjaneyasana)

- Warrior I (Virahabdrasana I)

- Plank (Phalakasana) to floor through Chaturanga Dandasana (bottom of a push up)

- No-hands Cobra (Bhujangasana) to Cobra with hands

- Downward Facing Dog (Adho Mukha Svanasana)

- Uttansana (standing forward bend)

- Tadasana (mountain pose standing at the front of the mat)

 REPEAT SEQUENCE with lunge and Warrior I on second side

 4. Sun Salutation 2:

- Tadasana (mountain pose standing at the front of the mat)

- Uttansana (standing forward bend)

- Lunge (Anjaneyasana)

- Warrior II (Virahabdrasana II) to Triangle pose (Trikonasana) to Standing split (Urdvha Prasarita Eka Padasana)

- Plank (Phalakasana) to floor through Chaturanga Dandasana (bottom of a push up)

- Cobra (Bhujangasana) or Upward facing dog (Urdvha Mukha Svanasana)

- Downward Facing Dog (Adho Mukha Svanasana)

- Uttansana (standing forward bend)

- Tadasana (mountain pose standing at the front of the mat)

REPEAT SEQUENCE with lunge, Warrior II, Triangle, and Standing split on second side

5. Supta Padangusthasana: (supine leg stretches) use a strap, belt, or scarf for these

- Supta Padangusthasana (lying on back, leg straight up in the air)

- Parsva Supta Padangusthasana (lying on back, leg open to the side)

- Parivritta Supta Padangusthasana (lying on back, take leg across to opposite side for a twist) 

6. Savasana or seated meditation (if you have time, sit with eyes closed for a few minutes to close your practice)