Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia, yoga and stretch!

    Nia: Thurs at 9 am

    Yin Yoga: Mons at 11:30 am

    Gentle Yoga: Tues at 10:30 am and Thurs at 6:00 pm

    Stretch: Thurs at 10:30 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia / yoga / Personal Training!

  • Enter your email address to subscribe to this blog and receive notifications of new posts by email.

  • My Bloggey Past

  • ******

    Chose a month above to visit archives, or click below to visit a page.

Archive for June 4th, 2011

Long Lunges

Posted by terrepruitt on June 4, 2011

We do lunges in Nia all the time. We call them the “bow stance”.  Different Nia routines have different “lunges”.  Sometimes we do them fast, sometimes slow. Sometimes the music allows us to do a deep lunge, sometimes it might just be a shallow or a high one. Lunges are great for the quadriceps and glutes. In my original design of my Ten Minute Workout I wanted the concentration to be in the glutes, so I decided to do a long lunge. A long lunge gets the backside more.

Holding weights down at your sides adds to the work your leg and butt muscles have to do. Standing up from the long step requires much more effort. As a reminder only step as far as will allow you to stand back up. Also be certain that in addition to being able to stand back up you are stable, so your legs are wide enough that you cannot be easily pushed over.

As you step out also remember that it is a controlled step. The foot that is stepping out should land softly and not in a stomp. These do not need to be done fast.  When including this exercise in the ten minute workout I was thinking of a long controlled step.  The movement is solid and fluid.

The foot that remains stationary ends up with the heel raised (completely vertical if you can get there), weight on the ball of the foot and toes.  Since this is a long lunge, the stationary leg could end up with the knee almost on the ground or on the ground.

The idea is to step one leg out then back, then the other leg steps out then back. Alternate legs, each step out is “one”. There are other ways to do lunges, modifications that can be made, but for now, this is the explanation of the exercise chosen to be included in this ten minute workout. Eventually I will post some information on different ways to do the lunges.

What questions do you have about the long lunges?

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , , , , , , , , , , , | Leave a Comment »

All out in Nia Class

Posted by terrepruitt on June 4, 2011

I subbed a Nia Class this morning.  Nia is a lot “about” the music.  We dance to the music.  Today while I was teaching I really just let the music take me and I danced.  I didn’t hold back much because of my foot.  I don’t put my weight on my right foot when I am in ball of foot position or bow stance, but I was DOING ball of foot (a GREAT step forward in my healing process).  During the class once or twice I wobbled or missed a beat because my foot kind didn’t want to support me.  At another point I realized I was on the EDGE of my right foot (another HUGE step forward in my healing process).  I had enough time in which to think about that and while it seemed ok, I was glad when the music told me it was time to move again because it didn’t seem like I should be doing that for much longer.  I really worked my foot this morning.  I went all out in Nia class.  That led me to not wanting to do my Ten Minute Workout.  I was really dreading the lunges because I am not ready to put weight on my right foot in ball of foot position—-and that is what a lunge is!!!

I came upstairs to do it.  Then I sat down at my computer, did an e-mail or two and I decided my foot really was too tired to do it.  I logged onto my blog to post that I was skipping Terre’s Ten Ten in Ten today, but when I saw the picture of my “gym” I thought, “It is really only 10 minutes.  And it is really just the first exercise that you are dreading.  So . . . do it LESS.  Even more “less” than you have been.”  So . . . . I did it.  It is obvious to me that I spend a lot of time in my long lunges — when I do them fully on a stable foot — because I thought that I was not going to make it two times through and when I looked at my timer I had plenty of time left and I was on the stability ball pass for the second time.  When I do lunges little it takes me less time.

I did my little workout, how about you?  What are you finding while you do these exercises?

Posted in Ten Minute Workout check-in | Tagged: , , , , , , , , , , , , | Leave a Comment »