Challenges-2-Yoga

 I am in a constant need to move. I used to not understand how people did yogasana.The slow movements and the gentle rhythmic breathing and the contorted poses. I was unsure if yoga and me would ever get along. And apparently we do.
I will quickly talk about what we do in the yogasana after the workout. I am not getting into the spiritual benefits of yoga. Only the physical ones. I notice that my posture has really improved. And so has my overall elasticity. I don't mean like Mr Fantastic! But then he did not do yoga did he? Well then. I got into yoga predominantly to see if it work as an alternative to stretching after the Shred routine. A friend gave me a book. I have heard people say that you don't do yoga without the proper guidance of an instructor. I am not sure how true or untrue that is. Since the ones that we do are basically stretches, am assuming nothing will go wrong. And the author of the book seems to agree that as long as  we breath in and out and go easy, yoga can be attempted without a master. And so we began.
I give below the asanas that we currently do.
1. Tadasana- standing like a mountain
2. Ardhakati Chakrasana- bending sideways at the waist with one arm raised.
3. Trikonasana- triangle pose with knees apart and ending at the waist to touch the floor behind the leg
4. Veerabhadrasana- warrior pose
5. Utkatasana- Chair pose.
6. Vrikshasana- Tree pose.
7. Padahastasana- Bending forward from waist to touch feet.
8. Parshva Konasana
9. Parshvathonasana- Hands folded behind back into a namaste and bending forward and back.
10. Garudasana- Eagle posture
11. Ardha Padmothanasana- Half-lotus pose with bent knee and touching the floor leaning forward from the waist.
12.Uttanasana- Hands are belt at elbow above head and bend forward from waist.
13.Ardha Chandrasana- Half moon pose. Bending over backwards at waist with arms raised.
14. Padmasana- Lotus pose.
15. Siddhasana- Padmasana with fists.
16. Vajrasana- Diamond pose. Extremely beneficial for men.
17. Veerasana- Warrior pose.
18. Suptha Veerasana- A modification of Veerasana. Recline on back with arms stretched
19. Paryankasana- Another variation of the Suptha Veerasana, with elbows bent above the head and supporting the back, waist arch.
20. Baddha Konasana- This is the butterfly stretch that women highly benefit from.
21. Simhasana- Lion pose.
22. Matsyasana- Fish pose. With the padmasana, recline backwards, hold legs with hands and arch.
23. Parvatasana- Mountain pose. Arms extended upwards in Padmasana.
24. Janu Shirasana- One knee bent, touch head to the other leg.
25. Paschimothanasana- Legs stretched forward, bend head to meet knee.
26.Gomukhasana- Cow head pose.
27. Sarvanagasana *- shoulder stand.
28. Halasana *- Plough pose
29. Chakrasana *- Wheel pose.
30. Bhujanagasana- Snake pose.
31. Shalabasana- a. Ekapadha Shalabasana- Lie flat and raise one leg as far as possible. b. Dwipadha Shalabasana- Raise both legs.
32. Makarasana- Crocodile pose.
33. Dhanurasana- Bow pose
34. Adhomukha Svanasana- Downward facing dog.
35. Shavasana
Sarvangasana, Halasana and Chakrasana are a little hard to perform initially but it becomes easier with experience.
If you notice, they are basically stretches that I have done at the end of my runs. Not with so much in Sanskrit, but they have the same principle of stretching. So basically these are all stretches that I would have to be slower and stronger in. Also I do them for 30 seconds now. I am hoping I will be able to increase to a longer time to really work into it. I am really enjoying the Yoga. It definitely calms me down too. Just like a high intensity workout gets my blood flowing, the slower pace helps me cool down. So there you are..these are the yoga postures we do.
I am a beginner and I am comfortable doing these stretches. I would most definitely advise you to get expert opinion if available. Guidance can definitely improve our benefits. I am considering joining a class. Become one of the many carrying a yoga mat and a water bottle at an ungodly hour! :P

Challenges-1-Jillian Michaels 30 day shred

The past month and half has been really eventful. I undertook three new challenges.
First was the 30 day shred by Jillian Michaels, the 30 day abs challenge that had started on June 1 and also yoga.
The Jillian Michaels shred was a routine that I'd attempted even last year. It has 3 levels spread over 30 days.Unfortunately, had to cut it short because I had to study and then it was time for a vacation. And I was absolutely not able to continue beyond level 1. I think I did level one for four days a week and four weeks! It was definitely an awesome workout.
And then I decided to start it again last month. So come May  I started with level 1. This time I was bent on finishing it. So I started the first week. It was great. 27 minutes was the entire workout. and my body felt sore at the end of it. When I had to go on to the next week another friend wanted to join and so it all came together.
All the 3 levels have 3 circuits each made of Strength, Cardio and Abs. It was 2 minutes of strength, 2 minutes of cardio and 1 minute of abs. Combined with warm up at the beginning and cool down in the end.
Level 1- 1. Strength- push ups, squat press, bicep curls with lunges, dumbell rolls, chest flies and anterior raise with side lunges
               2. Cardio-jumping jacks, jump rope, butt kicks, shadow boxing
               3. Abs-crunches, reverse crunches, crunches with one knee on another, bicycle crunch.
Level 2- 1. Strength- walking push ups, squats with dumbell rolls, static lunges with dumbell roll, pendulum lunges and hammer curls, military press, cheer squat with v fly.
             2. Cardio- squat thrust, high knees, oblique twists, ice skaters, plank jacks, double jump ropes
             3. Crunches and plank twist.
Level 3- 1. Strength- waking planks, superman, dumbell cleaves, jumping lunges, traveling push ups, plank rows with leg raises.
             2. Cardio- mountain climbers , squats with hops, shadow boxing and butt kicks with weights, jump squats, rockstar jumps.
           3. Abs- pike crunch, sit ups and side plank raises

Level 1 was the easiest of the lot so to speak, but it kicks ass. I was sore the first 2 days and then my body kind of knew I was going to do more of it. Then it went easier. I went with the advanced poses in all the three levels. Towards the end when I had to take a breather, I would move into beginner poses but only for a few seconds and then back to advanced. Level 2 was a huge step. I thought I would die. The came level 3. The first day I was swearing ripely at all things under the sun. And then my body shut me up. I loved it and lived to tell the tale.
She delivers what she promises. Jillian, I mean. She knows her stuff. My body is more toned. I can see a marked difference in my limbs, they are tighter and toned. As for my belly, they have lost some inches for sure. The only mistake that I did was not to keep a record of what I started with and what I ended up with. Will do it next month though.
The only drawback I felt was the amount of warm up and cool down. I'd suggest a few more cool down stretches and knee exercises. But since I started doing an yoga after this I felt comfortable. On its own, definitely more stretches at the end.
Determination, motivation , both need to go into this one. Worked for me!!

Swimming

Swimming is new hobby!! I love it. That's an understatement. I love love it.
I was 24 when I leant to swim. I had never ever even doggy-paddled in a big puddle. I have waded through waist high water, but that has nothing to do with exercise and everything to do with making it to the office for an appraisal! So back to the story. I was 24. I got my swimsuit. I got swim goggles and even a swim cap, that I wore wrongly of course and my hair got all wet.
My husband taught me how to swim, the basics of course. How to stay float, how to push the water. Quoting he 3rd law , saying that the water would propel me if I pushed it back. For a couple of days I swam right next to his leg and feet with strict instructions that if I did not surface in 10 seconds he was to pull me out and give me CPR. I was ecstatic when I first new that I wouldn't drown. The water did not let me. Biology and physics and chemistry!! I know..but a miracle to me.
It has been a long time since. They say the only place to go from down is up. With the water, that is true, figuratively and physically.
I love how the water shines, when I first get in. The cold that slowly makes me shiver. I hold on to the last ounce of warmth befor I get in to the silky silky water. I feel light and wonderful. I love how I get  breathless after swimming a couple of laps. How the water sounds when I dive in to touch the floor of our 6 feet community pool!!
I try doing Asanas in the water to see what works and what doesn't. I love how it feels to sit on the floor and see through the water up at the sky. I did say I loved swimming. I also covertly watch other swimmers do and try mimicking them to see if it is wonderful to do as it is to see!
It is a great exercise. It will work even if you are just learning. I am not going to tell you the benefits 'cos if you don't know already..look it up will you? Sunscreen, hydrate, sunscreen. If you think modesty is a huge barrier, I have seen it all. From people getting into the water with saris and doing an awesome free style. Go with friends. It's more fun that way. Did I mention sunscreen? No way you are getting out of the water once you get in, and to people with skin like mine, extremely sensitive to sun developing into fiercely itchy rashes, sunscreen is the only way out. Even if you don't know how to swim, grab a vest, a float and get wet. Summer is here and swimming is on our to do list!!

Small changes

Of course I have been missing in action for quite a while. Preparing for tests, vacation trips and abyssmal weather have all been factors.
But that doesn't mean health took a backseat. I have been making small changes to my lifestyle. First is to get half an hour of physical activity. This has included walking to the grocery store, retail therapy (yes, shopping is a physical activity in my opinion. Do you know how long you have to search for that one perfect outfit?!). Returning back, jetlag is something noone can help. Especially if you have a talkative toddler who gets up at 5am and wants to know if you are still sleeping. That one week was a blur. And then the weather!! From sunny tropics to moody skies! I decided to stay home. And browse the exercise vidoes.

Several videos caught my attention. One of them was a dance exercise video by Billy Blanks Jr. This combined different hip hop moves with samba and bollywood moves. It was a superb workout, for 40 minutes I think. I have some cool moves, notwithstanding grace!

The second video was called Fitness Kickboxing with Stacy Cronin. I now know the basic moves in boxing and this too was an excellent workout. I was definitely aching all over afterwards.

The final one is the 6 week 6 pack by Jillian Michaels. I have finished a week of Level one and I think even if I dont get the 6 pack, my waist is going to be trimmer. :P  She knows what she is doing.

The second change is my food timings. I eat my breakfast at 7.30-8. Lunch is at 12 and dinner at 6. I follow this as much as I can with a few exceptions when there are parties. I have been doing this for at least 3 months now. This has brought a tremendous change. I feel well nourished and I dont want to eat a lot of junk in between. I agree there have been times when I did gorge on a bit of cake or three! Also drinking a lot of warm water.

The thrid change is the food itself. I am eating smaller portions of rice and bigger portions of vegetables. Also I have started pearl millet ( Ragi) porridge in the evenings. This too fills up without being too heavy.

So small changes leading on to bigger things..