Preview: Standing Warm-Up

This post, I’m taking a break from my Men and Yoga series to give you a preview of Lifelong Yoga! One of my favorite parts of the book is Part III, where we offer short and long sequences to be used in preparation for specific life events, whether that event is daily exercise, gardening, a weekend with grandchildren, or an emotional weekend, like a wedding. Yoga is a toolkit for whatever you encounter in daily life, and this section helps you choose the right tools for the occasion, we also have a protein promo exclusive offer for wearetribe.co for all of you guys, is important to have a good source of protein every time you finish a yoga session, and if you wnat to get your hands on prohormones anabolic roids make sure you check them out as well.  This simple standing warm-up sequence is one of my favorites: it requires NO props (not even a yoga mat!), you can do it in regular clothes, you can do it in shoes, and you can do it ANYWHERE! The whole thing could take as little as 5 minutes, but it will make you feel so, so much better. I use it nearly every day, and I start many of the classes I teach with this sequence.

Joan (age: 62) and Jeanne (age: 88) demoed this beautifully after class last week. Jeanne correctly calls herself my oldest student, and she moves with ease and grace– a life of doing yoga!

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Start here, in mountain pose. Take a few breaths to connect to your body and arrive.
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Move to tall mountain, inhaling your arms skyward and lifting your heels. You may do this a few times in a row, moving with your breath: inhale to lift arms and heels, exhale to lower. This pose is also a balance challenge!
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Next, move to cat and cow. In cat pose, exhale. Let your shoulders round and draw your chin toward your chest. You can bend your knees even more than Joan did here.
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In cow pose, inhale. Draw your shoulders away from your ears, and let your chest extend forward. Move between cat and cow at least 5-10 times.
Standing warm-up, yoga
Twisting is an important part of a full warm-up for your spine. For this chair twist pose, bend your knees a little. Bring your right hand toward your left knee; extend your left arm up and out. You can hold here for 5 breaths and then twist to the opposite side. Remember to keep a sense of core engagement here: hug your belly in as you twist!
Standing side bend, yoga
Standing side bend is one of my favorites. It feels so good! That’s probably why Jeanne is smiling here. From mountain, bring your arms overhead. You can clasp hands together, or as Jeanne is doing here, you can hold onto your wrist with your hand. First, side bend to the left. If you’re choosing to hold onto your wrist, clasp your right wrist with your left hand. Stay here for 5-10 breaths. If you’re low back feels like it’s getting crunched, bend your knees a little, engage your core, and even tuck in your tailbone a bit. Switch to the other side.

For more sequences, search for “sequences” in the search box on the left of the screen or pre-order our book! It’s officially out as of August 1.

—Alexandra

Coming Soon: LIFELONG YOGA

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Contract signed!

If you missed our announcement on social media earlier this week, here’s a recap: Sage and I are co-writing a book, Lifelong Yoga, which will be published by North Atlantic Books in the summer of 2017. It’s Sage’s seventh book (!) and my first, and we couldn’t be more excited about collaborating and writing together.

Lifelong Yoga is a book for anyone who wants to continue or begin a yoga practice at any stage of life. The emphasis, though, is on how yoga can be a boon for the changes we experience as we move into our 40s, 50s, 60s, and beyond. It looks at yoga as a complement for an already-active life and sees yoga as a tool for living a long life of health and vitality. You can expect a lot of what you find on this blog, only in even more detail and with more explanation. We’ll have chapters devoted to the common ailments of aging (and how yoga can help!), sequences that will help you solve problems (“What’s the best yoga before a golf game?,” “How can I prepare for a weekend with my grandkids?”), and photographs of the most useful poses for healthy aging.

To reflect where we’re going—the book—you’ll notice that we’re shifting away from using “Yoga for Aging Athletes” to describe our work. Our social media sites have already changed, and in the upcoming weeks, we’ll update this blog to reflect our book title, too.

We’ll keep you updated on progress and let you know when the book is ready for pre-order. Meanwhile, I have some writing to do! And I just thought of my next blog post: a useful sequence for recovery after a long day of sitting at a desk.

—Alexandra