Slow progress… is progress (x)
This is very motivating
Slow progress… is progress (x)
This is very motivating
*That can be done without a gym
Ass to Grass Squats
Squat with Heel Raise
Barbell Front/Back Squat
Bottom Half Squat
Lunge with Twist
Hip Raises with Leg Lift
Downward Dog with Leg Lift
Exercise Ball Hamstring Curl
Dumbbell Stiff Legged Deadlift
Dumbbell Bent Legged Deadlift
Single Leg Deadlift
Dumbbell Romanian Deadlift
Plank with Leg Extension
Front Kick Pulses
Knee Lift Pulses
FAVORITE YOGA POSES AT THE WALL
Using props can be a great way of easing/helping yourself attain a certain pose and it can be wonderful for restorative poses. These are some of the poses I most often find myself doing by the wall:
Forward fold: (uttanasana) This is a great variation because it activated your hamstrings and prevents you from leaning back for further flexibility. It also activates your feet a lot and you can even put weight in your arms.
Squat pose: (malasana) This variation is great for activating the entire back and though some pressure is taken of the thighs other areas are forced activated. It’s great for lower back pain (try sitting against the wall if this is too much for you)
Lazy split: (viparita karani variation) Favourite pose. Let’s you stay in your split, with ease and comfort (somewhat) The back releases so that it’s the inner thighs that are worked. You can place your hands on your inner thighs for a deeper stretch.
Standing splits: (Urdhva Prasarita Eka Padasana) This gives the standing legs hamstring quite a pull and is a good way of practicing flexibility for the full pose. There are a lot of variations for your arms, if you place them like I do you can eventually lift that bottom leg right of the floor - activating both legs ALOT. See full post on splits here
Half handstand: (Ardho Mukha Vrksasana) A wonderful pose if your practicing pushing into handstand because you get to push “into the shoulders gradually and eventually you can push of the wall and straddle or pike down (reverse handstand pushup - doing things reversed creates muscle memory for when your doing it the right way, so do it a couple of times. I also find this great for my back and finding alignment for handstands.
Superman pose: (Viparita Shalabhasana) Well kinda. This variation is the easiest of the three shown backbends. Go on all fours. Put your hands on the wall in the appropriate height and let your pelvis sink forward SLOWLY (or you will face plant into the wall, believe me I’ve tried) This is AMAZING on the shoulders and lower back
Superman pose II This is basically just a variation of the former, but activates your thighs and if you push of the wall with your arms - it increases the stretch in your lower back and creates strength in the shoulder.
Locust/pigeon/superman-ish pose (if there is a name please let me know I’ve been searching frantically) Also a variation of the former where you grab you foot or the belt. This practices the movement of the shoulder that has to “go through” it’s rotation if you’re not grabbing it overhead. REMEMBER both sides.
Legs-up-the-wall pose: (viparita karani variation) ) Best thing in the world for back pain! This is a restorative pose, and if your feet fall out you can tie them together with a belt. Put a bolster or blanket under your bum if you need to and BREATHE. Even when your feet fall asleep, let yourself go even more and let your back be straight along the floor.
Please remember to warm up, be safe, listen to your body, be present and cut yourself some slack :)
As always, don’t hesitate to comment or ask (especially if you come up with a name for the nameless pose)
Love & light
What is your acne telling you?
1 & 2: Digestive System — Eat less processed or junk food, reduce the amount of fat in your diet, step up water intake and opt for cooling things like cucumbers.
3: Liver — Cut out the alcohol, greasy food and dairy. This is the zone where food allergies also show up first, so take a look at your ingredients. Besides all this, do 30 minutes of light exercise every day and get adequate sleep so your liver can rest.
4 & 5: Kidneys — Anything around the eyes (including dark circles) point to dehydration. Drink up!
6: Heart — Check your blood pressure (mine was slightly high) and Vitamin B levels. Decrease the intake of spicy or pungent food, cut down on meat and get more fresh air. Besides this, look into ways to lower cholesterol, like replacing “bad fats” with “good fats” such as Omegas 3 and 6 found in nuts, avocados, fish and flax seed. Also, since this area is chock-full of dilated pores, check that your makeup is not past its expiry date or is skin-clogging.
7 & 8: Kidneys — Again, drink up! And cut down on aerated drinks, coffee and alcohol as these will cause further dehydration.
Zone 9 & 10: Respiratory system — Do you smoke? Have allergies? This is your problem area for both. If neither of these is the issue, don’t let your body overheat, eat more cooling foods, cut down on sugar and get more fresh air. Also keep the body more alkaline by avoiding foods that make the body acidic (meat, dairy, alcohol, caffeine, sugar) and adding more alkalizing foods like green veggies and wheatgrass juice. Another thing that most of forget – dirty cell phones and pillow cases are two of the top acne culprits and this area is what they affect the most!
Zone 11 & 12: Hormones — This is the signature zone for stress and hormonal changes. And while both are sometimes unavoidable, you can decrease their effect by getting adequate sleep, drinking enough water, eating leafy veggies and keeping skin scrupulously clean. Another interesting point: breakouts in this area indicate when you are ovulating (and on which side).
Zone 13: Stomach — Step up the fibre intake, reduce the toxin overload and drink herbal teas to help with digestion.
14: Illness — Zits here can be a sign that your body is fighting bacteria to avoid illness. Give it a break, take a yoga class, take a nap, take time to breathe deeply, drink plenty of water and know that everything always works out!
So the next time you break out or notice dark under-eye circles, look to your face map: your skin is probably trying to communicate on behalf of the internal organs. However, do remember that, as with all medical issues, it is always best to see your doctor or dermotologist for a proper prognosis. This is just a general guide to head you off in the right investigative direction – just because you break out between the brows doesn’t always mean you have a bad liver!
whoa. I’m keeping this.
one time … *decides not to share*
I’m doing pretty good according to this chart
Resource Masterlist: Nutrition Edition
Basics and Overviews:
- CDC: Nutrition for Everyone
- American Heart Association: Basic Guide and FAQ
- FDA: How to Read a Food Label
- Nutrition.gov: FAQ
- Harvard: The Nutrition Source
- WH Foods: How Healthy Nutrition Builds Health
- Choose My Plate: How to Build a Healthy Meal Tip Sheet
- Whole Foods: Meal Planning
- LifeHacker: 5 Best Meal Planning Apps
- Food on the Table: Personalized Weekly Meal Plans
Calories & Calorie Myths:
- How Stuff Works: How Calories Work
- Self Nutrition Data: Daily Needs Calculator
- USDA: Estimated Daily Calorie Needs
- Livestrong: There are No Zero Calorie Foods
- Daily Life: The 1200 Calorie Myth
- Scientific American: The Hidden Truths About Calories
- The Dragonfly Warrior: A Guide to Supplements
- Fitocracy: Introduction to Supplements
- Bodybuilding: Protein Overview
- LeanItUp: Protein Buyer’s Guide
- Vegan Outreach: Starter Guide
- Happy Cow: Vegetarian/Vegan 101
- Friends of Animals: Vegan Starter Guide
- VRG: Protein Sources
- VegWeb: Recipes
- FoodGawker: Recipes
- WiseGeek: What is Gluten?
- Colorado State: Gluten-Free Diet Guide
- NASPGHAN: Gluten-Free Guide for Families
- Gluten Free Goddess: Recipes
- Betty Crocker: Recipes
- Greatist: The Ultimate Guide Infographic
- Ultimate Paleo Guide: Food List
- Balanced Bites: Printable Guides
- Paleo Plan: Recipes
- Paleo Grubs: Recipes
- Bodybuilding: How-To Guide
- Cut and Jacked: The Ultimate Guide to Bulking
- Simply Shredded: The Ultimate Bulking Guide
- Bodybuilding: Recipes
- Next Level Up: Recipes
- American Scientist: Why We Develop Food Allergies
- Stanford: Food Allergy FAQ
- Food Allergy Research: Avoiding Cross-Contamination
The Dangers of Crash Dieting:
- CNN: How Crash Diets Harm Your Health
- The Exercist: Detox Diets
- Kelly D. Brownell: Yo-Yo Dieting Research
- Livestrong: Why is Losing Weight Too Fast Bad?
Orthorexia and Obsessive Eating Disorders:
- Running Off Your Problems: Orthorexia
- NEDA: Orthorexia Nervosa
- ANRED: Eating Disorder Warning Signs
- Help Guide: Eating Disorder Treatment and Support
Check out additional masterlists over here.
Yoga for hip openers
hello friends! ever since these photos of me started making the rounds on tumblr, the most common question i get asked is “what are hip openers?” so i thought i would make my next guide focused on that. hip openers are poses that help to loosen the muscles that connect to the hip joints. remember that these muscles are often very tight and be careful not to overstretch yourself. loosening the hips happens very very gradually. incorporating some of these poses into your yoga practice can help to achieve both front and side splits!
ps. i tried to put these in a coherent order so that you can flow through them with one leg, then go back and repeat the flow using the opposite leg!
- standing wide-legged forward fold - put your feet wider than shoulder width and bend forward while keeping the back as straight and flat as possible. you should feel the stretch in your hamstrings - hold for a few breaths, then rotate around to downward facing dog.
- lizard pose - start in downward facing dog and raise one leg up behind you, then swing it through to place your foot next to your hand, on the outside. keep your front knee at a 90 degree angle and sink into a deep lunge, with your back knee on the floor and leg extended. you’ll feel this one in your back leg’s hip flexor (along your hip crease) and also deep in your front leg’s hip joint.
- pigeon pose - from lizard pose, move your hand to the outside of your front foot, keep the knee bent, and pull your foot across so it’s near the opposite hand. bend the knee as generously as you want - the closer it is to being parallel with your body, the deeper the stretch. rest here, or go down to your elbows, or even lay forward as you advance in the pose. hold for 5 breaths.
- seated wide-legged forward fold - extend both legs wide as far as is comfortable. rest here, and then bend forward with a straight back. i also like to stretch by reaching toward one foot and then the other.
- head-to-knee forward bend - extend one leg and bend the other at the knee. gently bring your head to your knee while keeping your back straight and your core engaged. if you can’t get down far, just keep your back straight and hold for 3-5 breaths.
- wind relieving pose - come on to your back, bend one knee and interlace your fingers on your shin bone, about two inches below the knee. pull gently toward your body, keeping your back flush with the ground and engaging your core. you can also rotate your knee gently here.
- happy baby pose - bend legs and grab for the inside of your heels, and try to keep your back completely flush with the mat - this will give you the deepest stretch in this pose! you can also roll a bit to massage your lower back.
- reclining goddess pose - release legs from happy baby and let them fall open to the floor. try to keep your lower back close to the ground and put arms wherever is comfortable. relax here and appreciate your fantastic body!
hopefully this helps to answer some questions about hip openers! these the poses i focused on when i was trying to achieve the splits, but having loose hips can help with all kinds of other yoga poses and can also release a lot of tension from your lower back. happy hip-opening! :)
mat: Manduka Pro Black Sage
clothes: sports bra - lululemon flow Y IV, shorts - nike, hoodie - lululemon scuba, socks - smartwool
these are pretty great for runners
you guys. 25k. what in the actual heck.