Posted by terrepruitt on May 4, 2013
The Sun Salutation is a sequence of asanas. I have not yet included it in any of my Nia classes, but I am thinking about doing so. In general modern day usage “asana” is what people call a yoga pose. So the Sun Salutation is a sequence of yoga poses. Now, if you look up Sun Salutation on the internet you will find a lot of variations. There are certain asanas that you will consistently find in all of them, but then not all of the Sun Salutations will include the same EXACT ones. I’ve seen anywhere from 9 to 13 poses in a single salutation. Since yoga is considered a practice associated with religion, a meditation, a prayer, a movement form, and/or a straight out exercise it makes sense that there are so many difference ways to do the Sun Salutation. If you are chosing to do the movement as a form of worship it might have different movements than if you are doing it to get a specific physical benefit. Most of the instructions on how to do it agree that the movements are based on breath. Inhale here, exhale there. I have decided on a combination of what I have been trained with, what I have practiced in classes, what I practice at home, several applications, and things I have learned along the way. I have decided on thirteen movements. I move using the right leg through 11 asanas, then through them again using the left leg. Two of the poses making the sequence 13 are only used only in very beginning and the end.
I start in Anjali mudra then go to the
Mountain Pose, then arms move out and up into an
Upward Salute, then I swan dive into a
Forward Bend, up into a
Standing Half Forward Bend, then I place the left leg back into a
lunge then the right leg back into a
plank then I move down onto knees into
knees, chest, chin/Ashtanga Namaskara or chaturanga up into
cobra, then I push back into
downward dog, I stay here longer than any other pose. I breath. Then I bring my right leg forward, so I am in a
lunge, then I bring my left leg forward then I
forward bend, then I come up a little into
Standing Half Forward Bend then lift my arms out and up as I rise into an
Upward Salute which I consider the start of the right sun salutation. I go through the sequences again this time place my right leg back into the lunge. When it is time to lunge again, I bring my left leg forward.
I find that as I move through the salutation, I like to change my Upward Salutes into more of a little back bend. Only bending back as I warm up and it feels good.
Since this is my Sun Salutation, and I am not worshiping the sun . . . in fact I don’t even think of the sun at all, I just do it my way. I do it in the way I feel like doing it that day. Sometimes I time it with my breath inhaling on this move and exhaling on that move, sometimes I stay in each pose longer and while I am aware of my breath my movements are not dictated by it. I do somewhat feel that is WAAAAAY contrary to the way it is “supposed” to be done, but then again it is MY movement. It is MY practice. It is MY meditation. So I do it the way MY body feels like doing it that day. I don’t usually decide how I am going to do it when I begin, I just begin and however I seem to move is how I do it that day at that time. Sometimes I even time it to the music I am listening too. Sometimes, unfortunately, I am in a hurry and I just want to get a few in so I do them. It all depends. That is why I think it is nice because YOU can do it how you want to do it to match the reason you are doing it. After doing at least six, I end with the Mountain Post and the Anjali mudra.
Do you do a version of the Sun Salutation? What asanas do you include in your salute?
Posted in Training and Exercise | Tagged: asanas, chaturanga, chest, chin, cobra, downward dog, Forward bend, knees, lunge, Mountain pose, Nia, Nia Classes, plank, sequence of yoga pose, Standing half foward bend, Sun Salutation, Upward Salute, Yoga, Yoga Pose | 2 Comments »
Posted by terrepruitt on April 28, 2013
Wow. I just noticed that there are only three days (if you include today) left of the multiple planks. Three planks a day every day for 30 days. I missed three days. Well, I have three days left to make sure I get all three in.
This morning I took a yoga class at the studio where I teach Nia twice a week. This week is Bay Area Dance Week and so the class I took was free. It was nice to get my mat out and do some poses. I don’t use my mat at home, I just do it on the carpet.
There are a lot of free classes this week so you might want to check it out. You can see a schedule of free classes in my post, Free Nia, Zumba, Belly Dance, Yoga, and More.
So I am going to go do my three planks. Have you done yours yet?
Posted in Planking | Tagged: Bay Area Dance Week, dance studio, Free Belly Dance, Free classes, Free Nia, Free Zumba, Multiple planks in a day challenge, Nia, Nia San Jose, planking, planks, San Jose Nia, Yoga, Zumba | Leave a Comment »
Posted by terrepruitt on April 21, 2013
Well, I have to say that this past week a couple of days I remembered about the planks at about 3 minutes past midnight. I decided to count those days as I promptly got down on the floor and did my planks. But I also have to say that Friday and Saturday I remembered too far past midnight! Friday it was about 12:30 and Saturday at 12:10 I remembered, but I decided to let it go. So that is three days this month I didn’t do them at all and a few days that I did them after midnight. My mind has been a little preoccupied lately, but that really is not excuse as we all have things that are on our minds.
What I do is I think about them and say, “Oh, I’ll do it later.” Then next thing I know it is after midnight.” So while I was typing this I had to stop to do them so I would be sure to have them done. I got all three in!
As I said in my last check in, it really helps me to have that every day check in. Checking in once a week is not a good enough reminder. Here’s to a more “on track” week!
How are you doing?
Posted in Planking | Tagged: checking #3, Multiple planks in a day challenge, planking, planks | Leave a Comment »
Posted by terrepruitt on April 14, 2013
For me, checking in every day helps me remember to do it. I have forgotten to do it one day. One day I did only one plank, I forgot to finish with the other two. Another day I pushed the day, as in I remember at five minutes after midnight! It really helps to have that extra thing (checking in) to do. I don’t know why I can’t remember to do a plank three times, but I can remember to do something once when I have to check in. Must be that accountability thing. It helps.
I started this challenge as a way to help us keep planking and I was thinking my friend who always participates in my challenges would have a better time of it if she didn’t have to check in every day. I was thinking that the three minutes it would take to plank — either all at once or throughout the day — would be easy. She was on vacation and I was thinking she would have a lot of time to get some planks in. Not so. Vacations are so busy. It seems as if LESS gets done because there is no schedule. So she might be joining us after she gets settled. I will continue to be challenged to do it three times a day.
So far today, I have done two. Now I have to remember to do the other two!
Well, it is called a challenge for a reason, right?
Posted in Planking | Tagged: accountability, check in #2, day 14 of challenge, Multiple planks in a day challenge, plank challenge, planking, vacation | 1 Comment »
Posted by terrepruitt on April 7, 2013
Ack! Ok, I really thought I could do this challenge, but considering we are seven days in and I have already forgotten entirely on one day and only did one on another, it is more difficult than I thought. What is happening on my end is I think to do it as I am leaving so then I only do one because that is what I have time for. I know three minutes doesn’t seem like a long time, but apparently it is!
Yesterday I remember on the way out to the 52 Nia Moves Class so I did one. And while we did a long plank in the class it was a straight-armed plank so I am not counting that. I remembered I had two more to do, but when I remembered I had a cat on me. In my house that is a special thing so we don’t move! Then once she moved I had forgotten and I didn’t remember until I was going to bed after midnight.
I will do better with the rest of the month. This week I am going to try an actual schedule and see if I can remember to get them all in.
And next week I will post the check-in in a more timely manner!
So, how many days did you manage to get three planks in?
Posted in Planking | Tagged: 52 moves, 52 Moves class, cat furniture, first check in, Multiple Plank a Day Challenge, multiple planks, Nia, Nia class, Nia's 52 Moves, straight-armed plank | Leave a Comment »
Posted by terrepruitt on April 1, 2013
Ha. Ok, so I was thinking that I had a check in. I think, “I will do one and post on my plank check in that I have one down and two more planks to go.” I was looking to encourage and get encouragement. Then I come to my blog and remember that I am doing a weekly check in. So, ok, I won’t do this everyday. I promise, but heck, since I got one down and two to go, I am gonna tell you about it. Especially since it was such a good one. If felt good!
It is really late, though so I need to go to bed. But I want to cheer you on. You can do it. Just do it.
Get on the floor and do three planks a day with me for the month of April! Yes?
Posted in Planking | Tagged: planking, planks, three planks a day with me for the month of April | 1 Comment »
Posted by terrepruitt on March 31, 2013
So today is our last day of our Plank A Day For A Month Challenge. What do you say? Are you ready for more?
Posted in Planking | Tagged: Plank A Day For A Month, Plank A Day For A Month Challenge, plank challenge, planking | 3 Comments »
Posted by terrepruitt on March 30, 2013
So, what do you think? Do you want to do a Multiple Planks In One Day For Thirty Days Challenge? Oh, c’mon. You do. You saw how just doing one a day helped you feel good so why not do more than one a day? The challenge will be for three a day for thirty days, for the entire month of April. The idea is to take your last duration time and just do it three times a day. Or you can just let the stopwatch run, three times a day. If you want you can do it all at once or throughout the day. The ideal is THREE PLANKS A DAY. But two is better than one, and one is better than none. So even if you don’t get in all three it is still good. But aim for the three.
I will tell you (again, I think I’ve already mentioned it) posting on a blog EVERY SINGLE DAY is not easy. Even if it is just a few sentences. As you probably have experienced when checking-in with the challenges. Plus I know I have some lovely readers who have subscribed (THANK YOU!) and they get a notification when I post. Even if it is not an e-mail everyday it might start clogging up the in-box. So . . . . as you can see on the calendar in this post I have designated a check in day! I have made the check in day on Sunday. With a Sunday check in we can report on the previous week and get psyched up for the week to come! That will also spread out my check ins and posts a little. I have a Friday Goodie Jar check in and I post on Saturdays, so I thought Sunday would be good.
Also with a once a week check-in that will free up time to do the planks! Yay!
The forearm planks are what we are talking about. The ones where you are on your elbows and forearms, not the straight armed ones. No matter if you plank for a set time or just let the clock run be sure to keep the bones in alignment. Arms bones straight down from shoulders, head aligned with hips, straight spine, no peaks or valleys, straight legs, and feet hip joint width apart.
Remember the challenges we do are just to set a goal and get it done. But the way you do the challenge exactly is up to you. Our guidelines are: 1) Plank every day three planks a day 2) Document the number of times/planks you do a day 3) Post on Sunday how many times you planked the past week.
Your three planks could be the longest duration to short or the other way around. Or all three the same duration. There are a lot of ways you can do that portion, just do it three times a day/three planks a day, yes? Yes. However you are going to do it decide before you start so you have a your own guidelines to stick too. When you have a plan it makes it easier to get it done.
I will have to get at least one in before Nia everyday!
Well, you in? C’mon . . . . . .
Posted in Planking | Tagged: multiple planks in a day, Nia, planking challenge, planks, thirty day challenge, three planks a day | 2 Comments »
Posted by terrepruitt on March 30, 2013
Ha, ha, ha. Ok, not really, but reaching for titles here. We are not walking our plank. We are just staying in one. So this is our second to last day in the Plank A Day For A Month Challenge. I really think it would be cool to continue. And as I mentioned in a previous post I have an idea . . . . . . . .
Have you increased your duration?
Posted in Planking | Tagged: Plank A Day For A Month, Plank A Day For A Month Challenge, plank challenge, planking | Leave a Comment »
Posted by terrepruitt on March 29, 2013
You want to know something? I have not seen anything Gangnam Style except what Saturday Night Live did. They did a skit based on it almost the second it happened and the guy that started the whole thing was on it. Ok, and I did watch a few seconds of a Gangnam Style wedding video, but I was not entertained enough to continue.
According to Wiki: “On December 21, 2012, “Gangnam Style” became the first YouTube video to reach a billion views.” Wow! I can say, I am not one of those billion views. But I do believe I have heard of “Gangnam Style” – just about everything so why not planking. Ha, ok, not really. Again . . . just really trying to eek out a couple more titles to these daily posts. It is not easy! As I am sure you can tell from the titles themselves!
With only a few days left of our Plank A Day For A Month Challenge. It is kinda shocking to realize that we have almost gone an entire month. Wow.
How are you doing?
Posted in Planking | Tagged: Gangnam Style, Gangnam Style wedding video, Plank A Day For A Month, Plank A Day For A Month Challenge, plank challenge, planking, Saturday Night Live, SNL skit, Wiki, Youtube video | 1 Comment »