Where I live, the sun rises at about 8:30 AM and sets around 4:30 PM in December. The days grow shorter and shorter. In the past, I have hibernated. When I learned to run, I trained all winter for a marathon, running in the dark and over snow-covered trails. This season, I’ve started feeling sluggish. I am committed to keeping moving all winter.
Today: 15 minutes flow yoga, 10 minutes on the rower (2,000 meters), 6 minutes with two kettlebells, and then some painful mobility work with two Yoga Tune-up Balls.
I’m committed. My body needs my help. I need my body. How about you? Can you commit to caring for your body?
Did you set some New Year’s resolutions in January? How are they going? Give some thought to what you want to create during the last three months this year. What can you add to or subtract from your daily or weekly routines that will enhance your health and happiness?
Today’s WOD focuses on reducing stress and increasing flexibility.
Adrenal cooling meditation (5 minutes)
Yoga (10 minutes)
Constructive rest. (20 minutes)
Notice how it feels to be IN your body.
Three rounds. More if you feel like it. One if you want to declare victory and move on.
Jump rope – two minutes per set.
Bridge-Plank 30-60 seconds per set.
(Make it easier by perching on your forearms, elbows bent. Make it more challenging by raising “contralateral” limbs while holding a tight pose – right arm, left leg. And then reverse. Keep your hips tucked under.)
Hollow Rock – go back and forth several times
Entry level Hollow Rock: Lie on your back, face-up, on floor. Grab your knees with your hands and pull yourself into a ball, tucking your chin. Rock back and forth (back towards head and then forward towards your tail). Don’t rock up onto your butt. You can look at some progressions here.
Finish with a couple downward dog to upward dog or cobra. If you need some guidance on Flow Yoga, here’s a 10 minute sequence from Neghar Fonooni.