Move of the Month: Head to Knee Pose

I hope all of my Canadian friends had a wonderful Thanksgiving!

I spent the weekend doing a little bit of work, a little bit of yoga and eating a lot of turkey.

Speaking of yoga, the Move of the Month for October is the Head-to-Knee pose and I can definitely say, it is one of my favourites.

It is a wonderful stretch to help release the back and the hamstrings and it easily adaptable no matter your fitness level and flexibility.

Here are the steps to ensure that you are performing the exercise safely and effectively.

Head To Knee Pose

1. Begin seated and extend your right leg straight in front of you.  Bend your left knee and place your foot on your right inner thigh.
2. Adjust your torso to align your belly button with your big toe.
3. Place your hands behind your back and as you inhale, squeeze your shoulder blades together and open up your chest.
4. As you exhale, fold forward and place your forehead on the yoga block (as pictured).
5. Walk your hands down your leg and grab onto to the flexed foot. Keep your back slightly rounded with your shoulders relaxed and away from your ears.
6. Continue to breathe deeply as you hold the pose for 30-60 seconds.
7. As you exhale, slowly roll back up to the starting position and repeat on the other leg.

Modifications

• If you are more flexible, place the yoga block at a lower setting or remove it altogether
• If your are able, hold on to the block and place it on bottom of the extended foot
• If you are unable to reach your toes, place a yoga strap, band or belt around your foot and hold on with both hands.
• If your lower back in uncomfortable, sit on a folded blanket or bolster
• You can also place a folded blanket or bolder under the bent knee if it is unable to touch the ground.

What parts of your body carry the most tension?

For me it is my chest muscles, hands down.

Stay Healthy,
Tracy

The Best Body Weight Exercises

You may have noticed that my blog posts have been slowly dwindling.

Yeah, I have noticed to.

It hasn't been intentional.  There have just been other things happening in my world right now that I have made a priority.  Life is unpredictable and sometimes you just have to roll with the punches.

But I am here today and would  like to show you some exercises using my favourite piece of equipment: Your own body weight!

In no particular order....

Lunges

Move of the Month: Swimmer

Looks like it is going to be a gorgeous weekend!  I am going to spend some quality time with the family and I am hoping that most of that time with be spent in the sun. :)

Now, lets get to the good stuff! The move of the month for June is the pilates swimmer.

This is an excellent exercise to primarily work the lower back, but it also requires full body strength.  We often neglect the lower back in favour of a few more crunches, but it so important to balance opposing muscle groups.  We spend a lot of time in flexion in pilates, so we always want to make sure we work on extension.

Make sure you check with your doc before you begin any exercise program.

Move of the Month: The Roll Up

I hope you had a great weekend and had a chance to get outside and enjoy the nice weather.
I tried out a new yoga class on Sunday (review later this week) and it was glorious.

I had every intention of getting this post up yesterday, but I wasn't feeling so hot so I took the day off. I am feeling much better today and very excited to share. :)

The Move of the Month for April is the pilates' Roll Up.

This exercise helps you to work on spinal articulation and it strengthens your abdominals.  The Roll Up is suitable for all levels, but check out the modifications below to increase or decrease the exercise difficulty.

As always, check with your doc before you begin any exercise program.

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Move of the Month: Curl and Press

I hope the weather where ever you are is as beautiful as it is in Southern Ontario.

I was clever enough to twist my ankle on Friday afternoon, so I have been trying to take it easy for a few days. However, I couldn't resist heading outside today for a walk.  It was glorious.

If you are thinking about taking your workout outdoors today, you have come to the right place.  This month's move is the curl and press.  It is a compound exercise, which involves multi-joint, multi-muscle movements.

Performing compound exercises has many benefits such as:

• Allows for a shorter workout time
• Improves joint stability and balance
• More muscles used = more calories burned
• Allows you to keep your heart rate elevated

As always, check with your Doc before you start any exercise program and always listen to your body and modify as needed.

Move of the Month: Seated Oblique Twists

It's Family Day in Ontario.  A day off and we couldn't have wished for better weather.  A little bit cool and full of sunshine.  I managed to get out an enjoy it with an afternoon run.  It was glorious.

I am going to round out my workout today with some core exercises and you know I will be including this one in the mix.  Seated oblique twists are a great exercise to help you work on balance, lower back and abdominals muscles.

Remember to check with your doc before you start any exercise program and think about:

• Engaging your pelvic floor muscles (Kegels).
• Making the exercise more challenging by holding a medicine ball or hand weight.
• Making the exercise easier by keeping your feet on the floor.

Move of the Month: Plow Pose

What better way to beat the Monday blues than with a little bit of yoga.  I chose the Plow for this month's move as I am really loving inverted poses lately.

Truthfully, I used to avoid them like the plague as I wasn't very good at inversions. I have since embraced them, as I realized that there was no possible way I could ever improve my practice if I didn't tackle the poses that I found challenging.

Practicing the Plow Pose offers a long list of benefits including:

• Stretching the shoulders and spine
• Reducing stress
• Calming the mind

As with any other exercise, check with your doc before you begin and keep the following in mind:

• Avoid this pose if your suffer from any neck injuries, have high blood pressure, are menstruating or are pregnant and new to practice.
• Choose whichever modification of the pose you feel most comfortable doing.  Always listen to your body.
• If you feel any pain or discomfort, stop. 

Move of the Month: Burpees

 Ah, burpees.  We love to hate them.

They are tough, but we do them because we know that they are a fantastic full body exercise.  A staple move in any circuit or interval class, burpees are a great way to challenge your muscles and get your heart pumping.

They fit perfectly into this 30 minute workout or you could include them in your tabata drills.  Here is a step-by-step description of the exercise, including some modifications for all levels.

The Burpee

Wordless Wednesday, Move of the Month: The Sun Salutation

Do you Sun Salute?

Stay Healthy,
Tracy

Move of the Month: Runner's Lunge

I chose the runner's lunge this month because it is a fantastic exercise that targets your entire lower body and with some added weights, your shoulders and arms.  Here are some points to keep in mind:

• If you are new to exercise, don't step as far back or lunge as deeply, eliminate the weights and/or bring the toe to the floor instead of raising the knee
• Keep your shoulders relaxed and over your hips with abdominals tights
• Increase the intensity by dropping your knee down to the floor and/or using heavier weights

Move of the Month: The Bicycle

It is going to be scorcher in Southern Ontario today so try to keep cool and stay hydrated.

I know it has been way too long since I have featured a Move of the Month, but it is back in full effect.

I am meeting with my good friend (and photographer) Christine next week to review the 400 + promotional photos she took for me and many of them are of different exercises just for you!

She was kind enough to give me a sneak peak of some of the pics, including the one I am sharing today :)

In light of the #Fitblog Abs Challenge, I thought it would be fitting this month to feature a killer exercise for the core:  The bicycle.

This exercise is arguably one of the best abdominal exercise your can do as it incorporate your obliques, upper and lower abs.

Move of the Month: Double Leg Stretch

I am in a pilates state of mind after a killer class last night and thought I would share another move with you.

(So excited, next month, I am having a photo shoot with more moves to come for the blog and my website :)

The double leg stretch is a very challenging pilates exercise with much room for error and injury.  Here are a few things to keep in mind:

• Remember to keep your abdonimals contracted and slightly imprint (or press) your lower back into the floor for support.
• If you are a beginner, decrease the angle of your arms and legs by simply pointing them to the ceiling.
• Watch for tension in your neck and shoulders.  If you are feeling any shake or stress, take a rest and then continue with the posture.

Lets get started!

Move of the Month: Warrior III

I just realized that I missed the Move of the Month in March.  I don't blame myself.  I think the month just whizzed by way to fast ;)

In keeping with my current exercise theme of working-in, I present Warrior III.  This posture helps to improve balance and strengthens your legs and ankles.

This is a challenging pose, so make sure that you work within your comfort level and make any modiciations as needed:

• To increase the difficulty of the posture, extend arms over head.
• To make the pose easier, don't lift your back leg as high and/or keep your hands on your hips.

Lets get started!

PIPES Challenge, Week 1: The Push Up

Today is the beginning of the PIPES Challenges hosted by the lovely Morgan @ Life After Bagels and I am ready to get ripped :)

Move of the Month: Plank Pose

It is a unseasonably warm day today and I am looking forward to getting out there and enjoying it.  I am heading out for a run and hitting up some strength training today. 

I have been listening to my body and keeping my workout on the gentle side, but today I am ready to take it on!

One of the exercises in my plan for today is...

 

The Plank Pose

It is a fantastic exercise for the abs, back and upper body.  This picture demontrates an intermediate level of the position, but it can be modified in many different ways:

• Perform the plank without the ball
• Balance on your forearms and knees
• Balance on your forearms and toes
• Perform the plank on your hands and knees

Plank Pose on the Ball

1. Lie on the ball and walk your hands out until the ball is resting on your thighs (to make it more challenging, go to your shins).
2. Relax your head and neck.  (I am posing for the camera in these pics :)  Ensure that your wrists are directly below your shoulders.  Keep your shoulders away from your ears.
3. Press your hips slightly down so the body is in a straight line (having a mirror handy is a great idea).
4. Contract your abdominals, but don't hold your breathe. Your muscles need that oxygen.
5. Hold the position for 30-60 seconds, then walk your hands back to the starting position.
6. Repeat 2 more times.

 

To make it more challenging for the last two sets, try lifting one leg.

Which version of the plank is your favourite?   
Any big plans this weekend?

Stay Healthy,
Tracy

Move of the Month: Extended Side Angle Pose

I am still sick.  I dragged myself out of bed this morning feeling stuffed up, tired and blue :(

I looked up and saw these words on my Inspiration Board: "rejuvination of the body and soul".  

I can take a hint (again).  Time to take care of myself with some rest, kleenex and lots of fluids.

I also saw these words: "hot yoga." 

Yoga always makes me feel better and I knew at the moment that it would be a perfect theme for the Move of the Month.  

I present, the Extended Side Angel Pose (also known the Lateral Pose).

This post is a great workout for your legs, inner thighs, outer thighs, arms and sides.  The picture demonstrates the advanced level of the pose, but you can make it a little easier by:

• placing the bottom hand on a block
• placing the bottom hand on the shin or thigh
• keeping the upper arm on the waist or behind the back
• not bending as deeply into the posture

Lets begin!

Extended Side Angle Pose

1. Stand tall in Mountain Pose.  Walk the feet out so they are separated about 3-5 feet apart.
2. Turn your right foot out and your left foot slightly in.  Line up the heel of your right foot with the arch of your left foot and keep your hips facing forward.
3. Inhale and as you exhale, bend your right knee until your thigh is parallel or almost parallel to the floor.
4. Inhale deeply and exhale to lift the arms to shoulder height, reaching through your finger tips and keeping your shoulders away from your ears
5. On your next exhale, bend at the side waist to drop your right fingertips to the floor and extend your left arm to the ceiling.  Open up your chest, keep your shoulders back and your arms in a straight line.  Relax your neck and look at the floor.
6. On an inhale, look at your top hand as you energize through your fingertips keeping your legs strong.
7. Hold the pose for a few breaths and on an exhale, reach through the top hand and come back to standing with the arms at shoulder height.
8. Straighten the knee and turn the feet back to a parallel positon.  Exhale to release the arms, walk the feet back and stand in Mountain Pose.

What is your favourite yoga pose?

Stay Healthy, 

Tracy

Move of the Month: The Hundred

The Hundred

I have decided that it is time to bring back the Move of the Month.  (Maybe next time I will have a video post :)

This month I have chosen the pilates hundred.  Even people who don't practice pilates are familiar with this exercise.  It is wonderful to use as a warm-up for the abdominals and lungs. 

The hundred can be taught in stages until the participant is ready to to do the full exercise.  This description is of the advanced exercise (pictured above).

The Hundred

1. Lay on your back with your feet flat on the floor.  Line up your knees with your hips and your heels with your glutes.
2. Ensure that your back is neutral (there is a slight space between your lower back and the floor), your chest is open and your shoulders are away from your ears.  
3. Breathe in through your nose and out through your mouth.  Contract your abdominal muscles and use your pelvic floor (Kegel muscles).
4. Inhale and as your exhale, lift your right knee over your hips with your shin parallel to the floor, toes pointed.  Repeat with the left leg.
5. Inhale and exhale to extend your right leg to the ceiling.  Repeat on the left leg.  Turn the hips out slightly and squeeze the inner thighs together.  The heels should touch with the toes to the ceiling to form a "V" shape.
6. Inhale and as you exhale, tuck your chin into your chest and slowly peel your spine off the mat with your arms at your side until your shoulders are off the floor.  Make sure you use your abdominals to lift, not your head or neck.  You should be looking at your thighs.
7. Pump your arms as you quickly inhale for five counts and exhale for five counts (one cycle).
8. You are aiming for 10 cycles, but do as many as you are comfortable
9. To finish, exhale to bend your right knee and place the foot on the floor.  Repeat on the left.
10. Keeping your chin tucked in to your chest, exhale to slowly lower your upper body back to the floor.

 What is your favourite pilates exercise?

Stay Healthy, 

Tracy

Move of the Month: The Push Up

Check out my very first video podcast.

Remember to consult your doctor before you begin any fitness program and perform exercises under the supervision of a certified professional.

Let me know what you think and post your comments below!

Stay Healthy,
Tracy