Uncategorized, wellness

Wellness: Yoga

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At the beginning of all of my posts from now until December 31st I will be including a link to my Dressember fundraising page. I will also be sharing facts about modern day slavery. Today’s fact: Women often get passed around from trafficker to trafficker before they arrive at a final destination. This can mean they go through several different countries which leaves women confused and isolated (information found here).

Here is the link to my fundraising page if you want to join me in helping exploited women experience freedom.  Part of Dressember is just starting the conversation, but another large part is raising money to help Dressember’s partners carry out rescue missions. Just $200 dollars helps with the immediate needs a woman has when she leaves a trafficking situation. Whether or not you make a donation, start the conversation!

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Starting this week I am planning on having a new posting schedule! Check it out below:

Monday: Lifestyle

Wednesday: Wellness

Friday: Weekly Style

 

I wanted to give you a little sneak peak into the wellness category because the holidays can be stressful!

I’m currently working on my 200 hr yoga certification I wanted to share a quick yoga flow with you guys! Unfortunately my WordPress account does not support videos but I can send it on Instagram (@sunflowersandseersucker) if anyone wants the visual.

This can take anywhere from 3-5 minutes if you stop in each pose for a few breaths but feel free to repeat this as many times as you want. Poses are in bold so you guys have an idea of where to stop and hold. And remember just because we’re holding a pose does not mean we aren’t actively engaging our muscles!

IMG_7418 2

Start in forward fold

Walk your hands out to a high plank

Bend at the elbows (hugging them into the ribs) and lower yourself down to  chaterunga

Straighten your arms and look up to the sky for an upward facing dog

Bring your chest back down to your mat, engaging your cores push up through a high plank and send your weight back into your hips for a downward facing dog

Stay here for a moment bending the knees one at a time and together. Focus on keeping a flat back and sending all your weight into those hips trying to get your heels as close to the floor as you can.

Then lifting your heels, roll through your spine one vertebrae at a time until you are back into a high plank

Then push back into downward facing dog. Repeat rolling through to high plank as many times as you want. I typically do it for 3 or 4.

Once you’re back in downward facing dog try stretching out that spine by reaching your left hand to your right ankle. It doesn’t matter how close you are just try and feel a stretch! Then reach your right hand to your left ankle.

Coming back into downward facing dog, bring your right knee into your chest and then extend it out long behind you into three legged dog. You can repeat this motion a few times, I do 3 to 4.

Bring your right leg back down to your mat and then bend your knees into a child’s pose. You can walk your hands to one side of the mat to stretch out your sides.

Then push back up into downward facing dog to repeat the three legged dog sequence on both sides. Bringing your knee into your chest and then sending it out long being you.

Coming back into a downward facing dog walk your hands out to a high plank again.

If you want to add little core work into your flow you can do plank drifts. Here you’ll shift your weight forward so your shoulders and past your wrists and then back again. I typically do 10 plank drifts.

This part should look familiar:

Bend at the elbows (hugging them into the ribs) and lower yourself down to  chaterunga

Straighten your arms and look up to the sky for an upward facing dog

Bring your chest back down to your mat, engaging your cores push up through a high plank and send your weight back into your hips for a downward facing dog

Walk your hands back into your feet for a forward fold

Bend at the knees and lift your arms and chest for chair pose

Exhale back into forward fold

Roll up one vertebrae at a time into mountain pose

And congratulate yourself on taking tie out of your day to do something for you!

Here’s 10 minutes worth of music to get you in the zone:

Billie Jean- Kodaline cover

My Mind is for Sale- Jack Johnson (one of my fav people to flow to!)

Silhouette- Aquilo

Happy flowing!

xox,

Marissa

1 thought on “Wellness: Yoga”

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