Week 4 Workout

Am I Enough Yoga Challenge

This week is all about breathing, stretching, and letting go. The following workout is Yoga based, so take this time for yourself.

Find a quiet place, and just do each pose while taking 6 deep breathes. Try to take each pose, except the lotus pose (that is our ending meditation pose), and move seamlessly from one to the next making it like a dance, repeating the sequence 3 times. Don’t allow the body to be rigid. End the sequence with your Lotus pose, sitting and listening to the silence, being still, and ask yourself, “Am I Enough?”

Then reaffirm yourself that you are!

“NAMASTE”

Part 1

Mountain:

Stand with your big toes touching, heels slightly apart. Lift your kneecaps and roll your thighs inward, tucking your tailbone underneath you and rolling your shoulder blades down your back. Let your arms hang at your sides, palms facing forward. You may raise your arms above your head. Lift the crown of your head toward the ceiling. Breathe for 30 seconds.

Mountain1

Forward Fold:

Keeping your legs straight, fold your torso toward your thighs. Rest your fingertips or palms on the floor. If you cannot reach, place your palms on your calves. Breathe for 30 seconds

Fold1

Low Push-up:

Begin in plank. Bend your elbows and lower your body in a straight line toward the floor. Hover about 2 inches above the floor with elbows bent and pressing in toward your body, your upper arms in line with your torso. Breathe for 20 seconds

Low1

Cobra:

Lie belly down, toes and forehead pressing gently into the floor. Place your palms next to your body along the sides of your chest, with your elbows bent and your fingers pointing straight ahead. Press down into your palms, curling your shoulders and chest off the floor.

Cobra1

Downward-Facing Dog:

Begin in plank. Lift your hips toward the ceiling so that your hands turn slightly inward with fingers spread, and your arms extended.

Dog1

Part 2

Boat:

Sit with your knees bent, feet flat on the floor. Grasp your legs under your thighs, slightly above your knees. Lean back slightly. Lift your feet off the floor so your shins are parallel to the floor. Press the sides of your feet together. Extend your arms straight out in front of you at shoulder height, with palms facing up. Straighten and raise your legs toward the ceiling until your body forms a V shape. Modification: keep knees bent.

Boat1     Boat2

Child’s Pose:

Kneel on the floor with your knees about as wide as your hips. Fold forward, resting your forehead on the mat and your torso against your thighs. Rest your hands alongside your torso, palms up.

Child1

Lotus:

Form a cross-legged position, use the palms of your hands to draw your right ankle into the crevice of your left hip, with your foot facing skyward. Place the left ankle into the crevice of your right hip, with your foot facing skyward. If your knees come off the floor or your spine is compromised, sit on a pillow or block, or take only one ankle into the hip crease rather than both. ( this is called Half Lotus).

Modification: sit cross cross apple sauce.

Palms up with wrists to knees close eyes and breathe.

Lotas1

Good Luck!

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