December Fitness Challenge Day 4

-->

Day 4

Active Rest Day!!

No, taking a rest day does not mean sitting on the couch all day long. This won’t do you much good. Instead, an active rest day is meant to be a light or easy day where you’re still moving, but not at the intensity you normally move. 

I feared if I left you to your own devices the word Active would have been overlooked, so I designed a Yoga stretch program for today.   

-->Keep Moving!!

Hold each pose for a minimum of 30 seconds or three slow deep breaths.   

Mountain Pose

• Posture
• Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
• Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Down Dog or Modified Down Dog

• Lengthens and releases tension in the spine and around shoulder blades. Stretches hamstrings, calves, glutes, and hands.
• Start on all fours with hands directly under shoulders, knees under hips.
• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
• Hold for 3 full breaths.

Warrior I

• Full Body lengthen, strengthen and stretch.
• Begin in Downward Facing Dog, with both hands and feet pressed firmly into the floor.
• Then step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. You want your right foot to be slightly to the right of the center of your mat (not directly in front of your left heel). With this positioning, your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward. This is called squaring your hips.
• Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up toward your hands.
• Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward and do Warrior 1 on the other side.

Cobbler Pose or Modified Cobbler Pose

• Aids in stretching the inner thighs, knees and the groin.

·       Seated on the floor bend your knees and bring the soles of your feet together, letting the knees fall out to either side.

·       Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.

·       Press the outer edges of the feet together strongly.

Seated Twist or Modified Seated Twist

·       Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens oblique’s.

• Sit on the floor with your legs extended.
• Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
• Place left elbow to the outside of right knee and right hand on the floor behind you.
• Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
• Switch sides and repeat.
• Make it easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket.

Childs Pose or Modified Childs Pose

• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
• Hold the pose and breathe.

*With any exercise do what you can and build up. These are just guidelines because not every body is the same. If it’s easy add more reps or another set. If it’s harder do less reps but no less than 2 sets. If you’re sore that’s a good sign that you are building muscle but don’t let this soreness stop you.  Keep moving and working out, this is good for that sore muscle. Modify as necessary and listen to your body. 

*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider.