Bear Plank

Image from: http://yogaashram25.blogspot.com/2012/09/animals-doing-yoga.html

Additional or Bonus Challenge

Call me crazy!  I joined a 10 day fitness challenge on top of my already 30 day challenge, so I will be making some adjustments to the calendar as well as showing what I have actually been doing since I blew by the rest day this past week and I wasn't looking at the calendar anyway to know what number I was on, I have been just doubling the number of the day of the month and that has been how many I have done.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	sets  2	4	6	8	10	12	Rest
2	16	18	20	22	24	26	28
3	30	Rest	34	36	38	40	Rest
4	42	44	46	48	50	52	Rest

This morning I rocked out all 34 repetitions in record time.  Talk about muscle fatigue! Phew!  Since I have been splitting up the routine into two sets due to early morning time constraints this morning's 12 minute stretch was a real scorcher!

10 Day Challenge starts 8/19/13; ends 8/28/13

Day 1	Day 2	Day 3	Day 4	Day 5
Day 6	Day 7	Day 8	Day 9	Day 10

I just have to figure out what I am going to put in those empty slots for those 10 days.  The challenge is a part of the Beach Body family involving Shakeology and clean eating.  I've done P90X in the past -unsuccessfully- so maybe I'll dust off those dvd's and try it again, for at least 10 days anyway.  The bonus is that I have a 5 day weekend starting on Wednesday of next week so I will have plenty of time to rock out what ever routine I feel like doing.  Though those 5 days are my last ditch effort to have some summer fun with my son before he goes back to school and I restart school.  I'll keep you posted on what happens.

Keep up the Challenges!

Cobra Cat

Image from: http://potentialwithin.wordpress.com/2010/03/03/the-cats-meow-yoga-aint-just-for-downward-dogs/

Down Dog

image from: https://www.danesculptor.com/gallery/danes/downward/

Begin in Mountain Pose

Image from: http://cheezburger.com/6218412544

Splitting the Difference

I timed myself yesterday to see how long it would take me to do my 18 Sun Salutations.  Weekends are the best for rocking out the full set.  I managed to do all 18 in just over 8 minutes -not bad if I do say so myself.

I found within the first few days that first thing in the morning I do not do well with a lot of deep breathing -I think I almost passed out going slowly last weekend, so I ramped it up a notch and just rocket through the transitions.  I know! Traditionally they are supposed to be meditative and slow with an exhale on the transitions and an inhale while holding the pose, but I can certainly feel my muscles working as I move quickly from pose to pose. Plus, moving at a quicker pace has allowed me to keep track better and when I start getting into the higher numbers I will not have the time to spend in the morning inhaling and exhaling my way and still be ready to leave the house on time if I am attempting to squeeze in 30 or more repetitions.

My other options as the numbers get higher I thought I would divide the amount in half.  Tomorrow I am on track to do 22, so I can do 11 in the morning and the other 11 when I get home from work, before I eat dinner.  Maybe I'll try and see if I can do the evening ones slow and with the breath like I'm supposed to.  ;)

Keep Breathing!  Keep Doing!  and Have Fun!

Benefits of Sun Salutation

#1 Why do Sun Salutation? This is probably the first question that comes to most of us. Sun Salutation is important for two reasons. One, it can be a great workout for the whole body – stretching, flexing and toning the muscles, an excellent exercise for weight loss. It also offers numerous health benefits beyond the physical level, relaxing the mind, leading it to meditation. Two, Sun Salutation gives us an opportunity to express gratitude to the sun, without which life on earth would be impossible!  

#2 Best time to do Sun Salutation? It is a good idea to do Surya Namaskar early morning at sunrise, on an empty stomach. 

#3 Can I do Sun Salutation in the evening? Yes. You can practice Sun Salutation at sunrise and sunset. When the moon is visible, you can practice Moon Salutation (Chandra Namaskar) which has one additional yoga posture in the Sun Salutation sequence.

#4 Where should I do Surya Namaskar? Although there is no restriction to the place of practice, you might enjoy your stretches more outdoors or a well-ventilated room, overlooking nature. 

#5 Respect your body limit; do not overstretch. As a beginner, you might be tempted to imitate your yoga teacher or fellow practitioner. But remember, each body has a different capacity and different flexibility. The idea is not to compete with anyone. Do only as much as you can or your body can take.

#6 What is the ideal number of Surya Namaskars? It is a good idea to do at least 12 rounds of Surya Namaskars daily (one set consists of two rounds – six with the right leg, six with the other). However, as a beginner to this yoga practice, you could start with two to four rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!)

Ideally, the practice is done in sets. This will ensure that both sides of the body are equally used. 

#7 Sun Salutation alone is not sufficient; combine it with other yoga postures Although Sun Salutation is a complete body workout, it is good to top it up with other more intense yoga postures for a complete fitness experience. Consult your Sri Sri Yoga teacher to find the best yoga poses that should follow Surya Namaskar. 

#8 What speed should I follow for Sun Salutation? Practicing Sun Salutation at different speeds (slow, medium or fast) can have different effects. If done at a slow pace, it can help strengthen and tone body muscles. Use the breath as an effective tool in slow movements to bring the body, mind and breath in harmony and enjoy a complete meditative experience. A few rounds of quick Sun Salutations can be a great cardiac workout. If you are doing Surya Namaskar as a warm-up exercise, do it at a fast pace. But if Sun Salutation is included in the entire yoga posture package, you can do it at slow to medium pace. 

#9 Learn Sun Salutation under supervision. Like any other yoga posture practice, it is important to learn Sun Salutation under the guidance of a trained and experienced yoga teacher. 

#10 Consult a doctor if you have a back problem. If you are suffering from persistent back pain, any other pain in the body or some chronic physical problem, it is advisable to consult a doctor before beginning the practice. 

#11 Be regular and committed to your yoga practice. To achieve best results, ensure that you practice Sun Salutation regularly. Only then would you be able to experience its benefits. 

These benefits are taken directly from:http://www.artofliving.org/us-en/yoga/health-and-wellness/sun-salutation-for-beginners