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Time to start & stick to your new morning ritual!

1/8/2017

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New routine starting week of 01/09/2017

​Breath

From a comfortable seated position, place your left hand over your heart & your right on your belly. Tune in to the natural breathing patterns of your own breath. Feel your breath in your belly, your chest, or your ribs. Notice which places you breathe into first. Start shifting your awareness over your whole body. How do you feel? Are you sore? Tight? Relaxed? Comfortable? Notice without judgement & accept where you are today. Then slowly & intentionally start inhaling through expanding your breath in the belly first, then move up through the ribs, & lastly the chest - pausing your inhale at the top if you can (this may be uncomfortable at first). As you exhale, slowly let out your breath first through the chest, then the ribs, & lastly the belly - pausing at the bottom of your breath as it's comfortable for you. Repeat this for 5 minutes. I like to use the Medigong app for my timer.

​Core

  • Use an interval timer - download a free app or type hiit timer into Google
  • Set for 30 secs work - 10 secs rest - 8 round

    R1= Boat
    R2= Reverse Tabletop
    R3= High Plank Spiderman (alternate)
    R4= Clockwise circle crunch
    R5= Counter clockwise circle crunch
    R6= Low Plank Spiderman (alternate)
    R7= Reverse Tabletop
    ​R8= Boat

​Balance

  • Single leg mountain pose - two & a half minutes each leg -this will most likely be very challenging. Take it slow. Relax the leg as you need & build up to two & a half minutes each.
  • Stand with your feet hip width apart, lengthen up through the backs of your legs, slightly tuck the tailbone under, lightly engage your core, relax your shoulders.
  • Shift the weight into one foot, grounding here, & peel the opposite foot up off the ground, bringing the knee in line with the hip. 
  • Use your core to keep you balanced. 
  • Lift up out of your hip, continue to lengthen up the backs of the legs.
  • Keep the standing balancing leg slightly bent - don't lock out those joints!
  • Continue to focus on your posture & breath, let thoughts go as they try to sneak in. Don't worry about right or wrong. You've got this! 
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