It’s been a LONG TIME since I hosted a guest post here on NTTC. After going through the blogtastic survey process a few weeks ago, I realized how many of you wanted to hear more about exercise. With this new knowledge (thanks again!!), I thought it would be a great opportunity to introduce you to some of my favorite bloggers who are amazing, many of whom I’ve met in person, and most of all… folks who inspire me!!
First up is the lovely Jess. I met Jess this year at Fitbloggin, and we were quick friends! Her warm personality, her bouncy curls, and that welcoming smile… I’m so glad to have met her, and I love her story! A super busy mom, she just took a professional leap… leaving her traditional job, in favor of following her dream. I love it when that happens!!
Today on NTTC, she shares her suggestions on getting started with yoga. With a few simple poses that she demonstrates below, you too could be on your way to be practicing yoga regularly. Thanks, Jess, for sharing your passion with us!
I’m Jess from Racing to Zen and am thrilled to be guest blogging for Kelly! I recently completed my yoga teacher training and am excited to share with you what has become the foundation of my yoga practice – the classical sun salutation.
Many people are unsure of how to begin a home yoga practice, but when your budget is tight or you’re just looking for a simple way to unwind at home each night, sun salutations are a wonderful way to bring yoga to your living room. Sun salutations have a wealth of health benefits – improved circulation, regulation of your digestive system and calming your central nervous system. Adding yoga to your existing exercise routine is also a great way to improve your overall endurance. Learning and mastering a sequence can be a great confidence booster too – sun salutations can travel with you anywhere. And, let’s be honest here, who doesn’t love an exercise routine that ends with laying on the ground in corpse pose?
You can follow along in the two photo collages. I’ll give you the English & Sanskrit words for each pose.
- Begin in mountain (tadasana) or prayer pose – Feet hips width distance apart, knees unlocked, shoulders back and down, spine long. Take a moment to close your eyes and breathe in and out through your nose, centering yourself before you begin.
- Upward raise (hasta utthanasana) – lift the hands skyward, getting length from your toes to finger tips. Turn the gaze up and slightly backward if you like.
- Forward fold (utthanasana) – fold forward from the hips, bringing the head towards the ground and chest towards the knees. Let the head be heavy and put a deep bend in the knees to bring the chest closer to the legs.
- Lunge (anjaneyasana) – from forward fold, lift your left foot and send it to the back of your mat, drop your knee and lift your chest to come in to a forward lunge.
- Downward Facing Dog (adho mukha svanasana) – from lunge, curl your back toes under and lift and send the front foot to the back. Spread the fingers wide and imagine pushing your chest back towards your legs.
- 8 Pointed Star (ashtanga namaskar) – from downward dog, drop your knees, shift your weight forward and drop your chest between your hands. The sit bones stay up and the “8 stars” on the ground are your two hands, your chin, your chest, your two knees and your two feet.
- Cobra (bhujangasana) – slither forward like a snake, keeping the neck long and allowing the belly to drop to the floor. Remember that snakes don’t have butts, so don’t squeeze your glutes! Lift from your lower back only.
- Downward Facing Dog – from cobra, push down into the ground with your hands and lift your sit bones back to the sky for one more downward dog.
- Forward Fold – step the feet one at a time to meet the hands and fold forward.
- From forward fold, you can roll back up to standing and start the same practice again, sending the right foot back in to lunge instead. Completing one round includes lunging with both legs.
After your sun salutations, enjoy savasana or corpse pose. If you have any worries about falling asleep, just set a timer on your phone, giving yourself 5-10 minutes of quiet, restorative time.
Thanks again to Kelly for giving me a chance to share with all of you! Enjoy your home yoga practice and Namaste to you all!
Here are a few ways that you can follow Jess: Racing to Zen Blog, Instagram, Twitter, and Pinterest.
[…] she led during our second night at the conference. So, follow her and visit the blog for a quick yoga tutorial that you can bring in to your own living room for […]