YogaGivesBackChallenge Poses 11-20

YogaGivesBackChallenge

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The YogaGivesBackChallenge was a 30-day yoga challenge on Instagram. It was also a charity challenge in which the number of images hashtagged #yogagivesbackchallenge by the end of the challenge determined the donation amount from one of the sponsors (@aloyoga) to the other (@yogagivesback, a nonprofit focused on raising awareness and funds to alleviate poverty in India). There was also a possibility of a donation from the hosts @beachyogagirl and @kinoyoga.

According to Kino, there were over 91,000 posts by the end of the challenge, which met the goal for Alo Yoga to donate $1000 to Yoga Gives Back. While the original setup was that Alo Yoga would donate $2500 for 100,000 posts and the hosts would donate $2500 at 150,000, Kino said “since it was so close and we are so touched by your poses and participation” she and Kerri would match the donation for a total of $2000 which “will fund micro-loans to women entrepreneurs and keep children in school in India”.

Previously I shared the first ten poses from the challenge. Today I’ll share the next ten poses from the challenge, some information about them, and a bit about my experience with them.

Pose 11: Nakrasana or Crocodile Pose 

This pose was supposed to be done with Chaturanga jumps, which you can see performed by Kino here. My middle sank too low attempting Nakrasana to begin with, so there was no way I could do jumps from it. So, I modified it with my arms higher. I had done Les Mills Pump’s Pump & Burn earlier in the day, so I’m not sure if I was just tired from that or if I’m not strong enough yet, but even with the modification I wasn’t very successful at the hopping part.

 

Pose 11: Nakrasana or Crocodile Pose for YogaGivesBackChallenge

Pose 12: Mukta Hasta Sirsasana A or Tripod Headstand 

I attempted this pose the same way that Kino did it, which at least let me get my legs in the air, but I came back down quickly in the same direction my legs were traveling and ran into the plastic tote in front of me, effectively making my attempt more like an elongated somersault than a headstand.

Pose 12: Mukta Hasta Sirsasana A or Tripod Headstand for YogaGivesBackChallenge

Pose 13: Urdhva Dhanurasana or Wheel Pose

Although I can’t drop back into the pose like Kerri, I can almost reach it starting from the floor and pushing up. Hopefully with practice I can get my head off the floor and eventually be able to reach the pose by dropping back into it.
Pose 13: Urdhva Dhanurasana or Wheel Pose for YogaGivesBackChallenge

Pose 14: Marichyasana C or Marichi’s Pose C or Sage’s Pose C

Kino says that this seated twist “is a powerful tool to cleanse the inner body”. The first time I was presented with a twist requiring reaching around like this, which was Pasasana or Noose Pose earlier in this challenge, I wasn’t able to get it, but this time it was not difficult. I technically should have had the unbent leg out straighter with my foot pointed up though.
Pose 14: Marichyasana C or Marichi's Pose C or Sage's Pose C for the YogaGivesBackChallenge

Pose 15: Laghu Vajrasana or the Little Thunderbolt

Kerri calls this pose “quad burner“. Although the full expression of the pose takes the head to the floor, she recommends only going as far as one can while still being able to come back up using the quads, so that’s what I did. I thought I would manage to get further with all the squats I do with Les Mills Pump, but maybe they were tired from that. Side notes: Weird things tend to happen with my hair during yoga poses, and this one was no exception. For those interested, the hanzi on my shirt is for Firefly, which is from the show of the same name.

Pose 15: Laghu Vajrasana or the Little Thunderbolt for YogaGivesBackChallenge

Pose: 16 Shalabhasana Locust Pose

This pose reminds me of some of the swimming moves from Insanity: The Asylum. According to Kerri, this is a “great posture for strengthening the QL, triceps, core, gluteus, and hamstrings”. I believe it!

Pose: 16 Shalabhasana Locust Pose for YogaGivesBackChallenge

Pose 17: Ustrasana or Camel Pose

I actually skipped over this pose initially, perhaps because I was thinking I originally did it since it looks so close to Laghu Vajrasana from Day 15. I ended up doing it for JuneOYourChakras, which I’ll be recapping soon.

Pose 18: Krounchasana or Heron Pose

The full expression of this pose has the leg fully extended and against the nose. That wasn’t happening for me. Kerri says not to worry if you can’t extend the leg or grab the foot and to use a strap or keep the knee bent. I didn’t use a strap, but my knee is slightly bent, and I grabbed above my ankle instead of the foot.

Pose 18: Krounchasana or Heron Pose for YogaGivesBackChallenge

Pose 19: Marichyasana A or Marichi’s Pose A or Sage’s Pose A

This pose is a harder version of the Marichyasana C from Day 14 of this challenge. Kino says that “this is an important pose for giving yoga access into deeper forward bends and arm balances”. Although getting into Marichyasana C isn’t difficult, adding the bend was, and I did not get all the way down.

Pose 19: Marichyasana A or Marichi's Pose A or Sage's Pose A for YogaGivesBackChallenge

Pose 20: Bhujapidasana or Shoulder-Pressing Pose

According to Kerri “this posture isn’t as hard as it looks and is really all about balance”. She also says that “hooking the feet makes it a lot easier”. I was able to reach it by hooking my feet, but only briefly. I think part of the problem was that I didn’t start with my legs high enough, but at least I got off the ground.

Pose 20: Bhujapidasana or Shoulder-Pressing Pose YogaGivesBackChallenge

Most of the poses in the second third of the YogaGivesBackChallenge were new to me. It was nice to be able to try them and have an idea of what my starting point is, so that as I practice more, I can visually see my progress.

I hope you’ve enjoyed this yoga challenge recap. I’ll tell you about the last third of this challenge, as well as some other challenges, in the future. If you want to follow along with my progress in other challenges, including the BacktoBackBends challenge which has the same hosts, you can do so on @investinginfitness.

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BecauseYogiSays Yoga Challenge Recap

BecauseYogiSays Yoga Challenge Prompts

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Today I’ll be sharing my experience with BecauseYogiSays, a 10 day yoga challenge on Instagram. The challenge, hosted by @momwhatsfordinner@lydiamakokha, and @rackerman722 presented a different “yogi says” prompt each day. The prompts were open to interpretation, so participants could pick the asana, or yoga pose, they felt best represented it. The only things asked of participants were “express yourself” and “have fun”. I did both. BecauseYogiSays…

 

Meditate on Day 1 I sat in Lotus Pose or Padmasana. Normally, I’d meditate in Savasana (Corpse Pose), or do a walking meditation, but I decided to switch it up.

 

BecauseYogiSays Yoga Challenge Meditate in Lotus Pose

Rise and Shine on Day 2 I got into Cat Pose or Marjariasana. Since I sometimes wake up with a sore back, back stretches are a way I often begin my day.

BecauseYogiSays Yoga Challenge Rise and Shine Cat Pose or Marjariasana

Get Creative on Day 3 I got into Half Moon Pose or Ardha Chandrasana. According to an article by Amy Lynch on Mind Body Green, “this pose brings harmony through out the body and a sense of peace through the work required to achieve it”. I lost my balance a few times before I could look up without stumbling and my position is still slightly off. For those who can’t get into this position, using a block under the hand and/or looking down may be helpful.

BecauseYogiSays Yoga Challenge Get Creative Half Moon Pose Ardha Chandrasana

Be Fearless on Day 4 I did Fish Pose or Matsyasana, which Lori Myles-Carullo said in an article on GaiamTv.com is for releasing fear. This yoga pose, which I had never done prior to this day, opens the heart and lungs where Myles-Carullo says “fear often settles”. 

BecauseYogiSays Yoga Challenge Be Fearless Fish Pose or Matsyasana

Give Self Love on Day 5 I did Cow Face Pose or Gomukhasana. With the hand clasp, it was kind of like giving myself a hug and a pat on the back at the same time.

BecauseYogiSays Yoga Challenge Give Self Love Cow Face Pose or Gomukhasana

Pay it Forward on Day 6 I did a Standing Forward Bend or Uttanasana. A lot of people also mentioned how they did pay it forward acts during the challenge as well. Although I hadn’t planned it for the prompt, and the person didn’t take me up on my offer, I had happened to attempt pay it forward to someone during that day.

BecauseYogiSays Yoga Challenge Pay it Forward Standing Forward Bend or Uttanasana

Try Something New on Day 7 I tried King Dancer Pose, also called Dancing Shiva Pose or Natrajasana, which I had never done before as far as I can recall. It was easier to hold than I thought it would be but harder than it might look. This is also a pose from Jivamukti, which is a form of yoga that is new to me, and which I’ll tell you more about when I recap my experience with the LightOnTheMasters challenge.

BecauseYogiSays Yoga Challenge Try Something New King Dancer Pose, Dancing Shiva Pose or Natrajasana

Show Gratitude on Day 8 I got into a heart opener variation of Warrior I or Virabhadrasana A. According to Deborah Dunham in an article on Bliss Tree, “Heart opening poses are like saying ‘I’m here and I’m wide open to so many blessings'” I thought that was lovely and a good representation of my feelings on that day. I had stayed up all night and figured I’d at least see a sunrise. Then it rained. But I found myself grateful for it including the sound to listen to and the breeze coming in the window. You can see a clip of the rain here. I discussed a few other things I was grateful for this day here. On this day I also shared the idea of doing the ABC’s of Gratitude when you feel like you’re having trouble finding things to be grateful for and beginning with Alive and Breathing to get you started.

BecauseYogiSays Yoga Challenge Show Gratitude Warrior I or Virabhadrasana A

Balance on Day 9 I got into the same pose as I began the challenge with, but this time elevated. I remember learning I could balance this way back in junior high, although I didn’t know it was called Elevated Lotus Pose or Utthita Padmasana at the time. I did not balance myself very long in this position this time, but I wonder how long I’d be holding it now if I had kept practicing it since I was young. Part of balance for me is also time, so I had photographed the pose for this day and Day 10 on Day 8.

BecauseYogiSays Yoga Challenge Balance Elevated Lotus Pose or Utthita Padmasana

Rest on Day 10 I did Corpse Pose or Savasana. I’m sure I wasn’t alone in picking that pose for that day, but it was one I hadn’t done in awhile. Since I had taken the photo a couple days prior, I was especially able to rest on that day.

 BecauseYogiSays Yoga Challenge Rest Savasana or Corpse PoseAlthough I like challenges that tell me what pose to do since I may try poses I wouldn’t otherwise and can see how they are meant to look, I enjoyed the freedom in this challenge. In a couple of cases, I did try poses that were new to me. I also liked that coming up with poses for the prompts also helped me connect these poses to my life. Because I was kind of stumped on a few, such as what poses might fit for gratitude, I was lead to articles that had some interesting ideas that helped me learn more about the poses and their possible benefits. Overall I really enjoyed doing this challenge, and I hope you’ve enjoyed the recap. You can find recaps of other yoga challenges I’ve done here and follow along with my current yoga challenge and other fitness progress on @investinginfitness.

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JunieBeYou Yoga Challenge Week 2 Recap

JunieBeYou Yoga Challenge Icon @jonesy.the.yogi

Click to go to @jonesy.the.yogi

For two weeks, I participated in the JunieBeYou yoga challenge on Instagram, which was the first yoga challenge I had ever done. I found out today that it’s also the first yoga challenge I’ve been a winner in. Cue Gir-like excitement. This challenge was hosted by @jonesy.the.yogi (Sarah J) and @erinpeoplesfitness (Erin Peoples) and sponsored by @FoxyMalas. If you missed my Week 1 recap, you can check that out here.

Today I’ll recap the second week, although due to traveling and hurting my knee a bit while traveling, I ended up catching up the last few a couple days late. Fortunately the hosts allowed time to do that before selecting winners. Here are the poses from the second week and my experiences with trying them.

Day 8: Eagle Pose or Garudasana

Erin gave instructions for getting into this pose, which requires standing with the feet together, bending the knees, putting one leg over the other, and hooking that leg’s ankle around the calf of the other. The elbows are bent at 90 degrees so the hands point upward. Then one arm is crossed over the other and forearms are rotated so the palms face each other. It can be modified in the legs by not hooking the ankle and resting the top foot on the floor and in the arms by leaving the backs of the hands against each other instead of rotating the forearms. This pose wasn’t especially difficult to get into (although I’m not sure if I got the arm position quite right), but it wasn’t super comfortable to hold.

Eagle Pose or Garudasana for JunieBeYou Yoga Challenge

Day 9: Crow Pose or Bakasana

Sarah said that she starts off this position in sort of a garland pose then positions her hands and arms to stack under the shoulders. I tried this and found it slightly easier than doing what I had done before with trying to approach from downward dog. I was able to hold it slightly longer as well (and this time the camera didn’t do that weird thing to my feet), but I still have a long way to go on this one.
Bakasana or Crow Pose for JunieBeYou Yoga Challenge

Day 10: Revolved Triangle Pose or Parivrtta Trikonasana

The original pose for this day was actually a regular triangle pose or trikonasana, but there was an option to do it like Sarah, which is a revolved triangle pose, so I did that. The revolved triangle is actually the same pose that was chosen as the pose for Day 8 of JuneOYourChakras, which was focused on the Solar Plexus Chakra (also called Manipura). I’ll tell you more about that when I do a recap for that challenge.

Revolved Triangle Pose or Parivrtta Trikonasana for JunieBeYou Yoga Challenge

Day 11: Dolphin Pose or Makarasana

This position is achieved by starting in downward dog, pointing the elbows out, and dropping the elbows slowly to the floor. Like Sarah I found it hard to keep my heels all the way on the floor, so there is room for improvement there. I like the fact that having a photo of this pose helped me see that I’m starting to get some muscle in my arms. This was also actually the picture that the hosts chose for my side of the winner announcement.

 Dolphin Pose or Makarasana for JunieBeYou Yoga Challenge

Day 12: Half Moon Pose or Ardha Chandrasana

I was able to align my foot and hand better and stay in the half moon pose longer than the last time, when I tried it for BecauseYogiSays. However, I didn’t look up, which I did do last time.

Half Moon Pose or Ardha Chandrasana for JunieBeYou Yoga Challenge

Day 13: Prep for Supported Headstand or Salamba Sirsasana

After what happened the first time I tried to do a headstand, which was during the YogaGivesBackChallenge, I decided this time to try a prep pose instead. Sarah offered options for those who couldn’t do a headstand yet, including a prep pose, a tripod headstand, and doing a full supported headstand against a wall. I decided to do the prep pose while lifting one of my legs.
Prep for Supported Headstand or Salamba Sirsasana for JunieBeYou Yoga Challenge

Day 14: Chair Pose or Utkatasana

The final pose of the challenge was chair pose, which apparently really confused my miniature pinscher Apollo, as you can see in his expression with the photo on the left below. On the right you can see more of the pose as well as Apollo sniffing my knees for some reason. I think he was trying to figure out if there was something wrong with me. If you like seeing my min pin, you can check out more of him as well as my corgi Gir (named after the robot dog mentioned in the intro) on @phoenixxphyre. The dogs also sometimes appear on Embracing Adventure.

Chair Pose or Utkatasana for the JunieBeYou Yoga Challenge with my Min Pin Apollo

I hope you’ve enjoyed this look back at my two week experience. Since joining JunieBeYou I have also been participating in several other challenges and am finding them to be great for practicing old poses and trying new ones. If you’d told me two weeks ago that I would be starting to try crow pose or headstands, I’d have thought you were crazy, but I’ve been working on, and even improving in, them. Although I’ve yet to be able to hold crow pose, or reach a full headstand, as Pattabhi Jois, creator of Ashtanga said: “practice and all is coming”.

The first time I tried the half moon pose, I fell over a few times before I managed to hold it and look up (and I didn’t hold it long). This time I was able to get right into it and hold it. It’s fun to experience progress, and having photos of it not only helps me to see it (as well as where I can continue to improve) but has helped me to connect to a larger community of yoga practitioners. You can follow my progress in other yoga challenges on @investinginfitness (and hopefully join in the fun as well).

Are you planning to participate in any upcoming Instagram fitness challenges? If so, let me know which ones below. 

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YogaGivesBackChallenge Poses 1-10

YogaGivesBackChallenge

Click to go to @kinoyoga on Instagram.

The YogaGivesBackChallenge on Instagram is a 30-day charity challenge in which the number of images hashtagged #yogagivesbackchallenge by the end of the challenge will result in various donations from one of the sponsors to another and possibly from the hosts. The challenge is hosted by @beachyogagirl and @kinoyoga and sponsored by @aloyoga and @yogagivesback.

As of the halfway mark, there were over 50,000 posts, so Alo Yoga is donating $1000 to Yoga Gives Back, a nonprofit focused on raising awareness and funds to alleviate poverty in India. If there are another 50,000 posts, they will donate $2500. If there are a total of 150,000 posts, then the hosts will contribute $2500, resulting in a total of $5000 raised for Yoga Gives Back. It is my understanding that it’s okay to join the challenge late and to catch up on poses, which is what I did when I joined on day 10.

Today I’ll share the first 10 poses, some information about them, and a bit about my experience with them. Though I started with pose 10 and did a daily pose along with a few I needed to catch up on for the first few days, I’ll share them in the order they were assigned rather than the order I did them in:

Pose 1: Ardha Matsyendrasana or Half Lord of the Fishes Pose

The challenge started off easy enough with this pose, which is a pretty simple twist, at least for me, but this stretch has come up in a few Beachbody workouts. It’s actually in Les Mills Pump‘s Flow, followed by extending that leg my elbow is on, so having this simple version was kind of a welcome respite from some of the other poses I’d been trying in this and other challenges I’m doing. Ardha Matsyendrasana or Half Lord of the Fishes Pose for YogaGivesBackChallenge


Pose 2: Utthita Parsvakonasana or Extended Side Angle Pose

This pose was supposed to be Parsvakonasana B or Revolved Side Angle Posture, which means I should have had my other hand down on the same side of my leg like Kino, and would have been facing the camera with my chest. (If you want to try this pose and aren’t able to do that Kerri suggests putting your knee on the ground and twisting.) What I ended up doing was closer to Extended Side Angle Pose.

Utthita Parsvakonasana or Extended Side Angle Pose for YogaGivesBackChallenge


Pose 3: Prasarita Padottanasana or Standing Wide-Legged Forward Bend Pose

This is a pretty basic pose for me, having done a lot of these type of forward bends in other workouts. However, I could still improve my flexibility. For example, I could work up to being able to do it the way Kino does. For beginners, Kerri offers the option of using a chair while advanced yogis could try a headstand. I stuck with the middle road of just doing this pose. Prasarita Padottanasana or Standing Wide-Legged Forward Bend Pose for YogaGivesBackChallenge

Pose 4: Utthita Hasta Padangustasana or Extended Hand to Big Toe Pose or Standing Leg Raise

Kerri says that this posture is challenging for most people, so I don’t feel bad that it was a bit difficult for me to get up into. I was not able to straighten my supporting leg and could only mostly straighten my raised leg, but this is honestly better than I thought I’d do. Perhaps someday I’ll be able to raise it as high as Kino does, but she says to prioritize balancing rather than worrying how high the leg lifts, which I think is good advice.

Utthita Hasta Padangustasana or Extended Hand to Big Toe Pose for YogaGivesBackChallengeUtthita Hasta Padangustasana or Extended Hand to Big Toe Pose for YogaGivesBackChallenge

Pose 5: Pasasana or Noose Pose

This pose is technically supposed to include an arm bind. Kino says that the deep twist is part of the intermediate series and not to be surprised is the full bind eludes you at first. So I wasn’t surprised when it did. Kerri offered the option to instead do a simple twist with hands in prayer, so that’s what I did. She uses this pose to prep for side crow and fallen angel, neither of which am I ready to try. Pasasana or Noose Pose for YogaGivesBackChallenge

Pose 6: Gomukhasana or Cow Face Pose

I did this pose the way that Kerri ends hers. She said that if the hips are tight one leg can be straightened. I found it pretty comfortable as it was. Gir decided to photobomb me while I did the pose. If you want to see more of her and my other dog, Apollo, you can do so on Instagram @phoenixxphyre. During BecauseYogiSays, which I’ll recap soon, I was able to do this pose again with the arm bind that Kino demonstrates. Tonight at my husband’s suggestion, I also tried the way that Kerri did right before this version, with my arms outstretched, and it made for a really good IT band stretch.

Pose 6: Gomukhasana or Cow Face Pose for YogaGivesBackChallenge

Pose 7: Bakasana or Crow Pose

Although Kerri said not to worry if I couldn’t fly and just to stay on my toes and keep leaning forward, I had to try to fly. I had seen a suggestion from Jenny at Popsugar Fitness to start in downward dog and walk forward then do a little hop, so that’s what I did. I couldn’t hold it for long and tried it a few times. To my surprise, one of the times I held it was captured by the camera (although it made my feet look kind of weird). I tried it again today in the JunieBeYou challenge, which I’ll be doing a second recap of soon, and did slightly better. 

Crow pose or Bakasana for YogaGivesBackChallenge

Pose 8: Vriksasana or Tree Pose

This day was actually supposed to be Vatayanasana or Horse Face Pose, but it hurt to put weight on the knee, so I did as Kino suggested and did Tree Pose instead. Kerri offered low lunges and half lotus as alternate options as well. I guess I was a little wobbly because the camera did something weird to the foot against my leg and I have been wobbly in trying tree pose since, so balancing in this pose is something I’ll need to work on.

Vriksasana or Tree Pose for YogaGivesBackChallenge

Pose 9: Tittibhasana or Firefly Pose

This pose shares a name with my favorite show (although it’s of course named after the insect, which we called lightning bugs where I grew up). I was hoping I’d be able to pull it off, but alas. I tried it multiple times and could sort of hook my legs and sort of extend them, but I couldn’t do either for more than a split second. Kerri says that this pose gets easier the more flexible your hamstrings are such that a hamstring stretch might be a better substitute.

Tittibhasana or Firefly Pose for YogaGivesBackChallenge

Pose 10: Garbha Pindasana or Womb Embryo Pose

This pose usually has the arms through, but Kerri said that if this wasn’t an option just to try to wrap the arms around the legs. I didn’t end up wrapping my arms but rather just trying to balance with a hand on either leg. I didn’t balance long before I fell over. Although I didn’t try to do it this time, I remember sitting in the last position she is in, in lotus while balancing on her hands, when I was in junior high.

One thing I have liked about doing this yoga challenge so far is that I have gotten to try some new-to-me poses. I had never tried Crow Pose, Firefly, or Womb Embryo pose before this challenge, and it had been a long time since I had done some of the others like Tree Pose, Standing Leg Raise, and Cow Face Pose. I also liked that taking pictures of many of these poses allowed me not only to check my execution of the poses, but to see some of the  muscle definition I’m developing through Les Mills Pump. This challenge has been the opposite of JunieBeYou in that the poses were often given in Sanskrit without the English version, but I looked up the English names when needed so I could learn both, and am starting to remember some of the simpler ones like Bakasana (Crow Pose) and Gomukhasana (Cow Face Pose).

This challenge still has several days left, so if you’d like to join in the fun, check out this post for more info on how to do that. You can follow along with my progress in this and other challenges on Instagram @investinginfitness.

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JunieBeYou Yoga Challenge Week 1 Recap

For the last week I’ve been participating in the JunieBeYou yoga challenge on Instagram. The challenge is hosted by @jonesy.the.yogi (Sarah J) and @erinpeoplesfitness (Erin Peoples) and sponsored by @FoxyMalas. According to the hosts, this yoga challenge, “revolves around feeling good physically and feeling good about who you are”.

I had started to feel better physically after getting back into working out regularly with Les Mills Pump, but I’ve really been enjoying adding yoga from this and other yoga challenges to the end of my day. It’s nice to get in a stretch, revisit old poses and try some new ones. Taking pictures  of these poses not only helps me see where my pose is on target or a little off but to see the muscle development I’ve been gaining in my other workouts and I’m sure I will continue to develop through yoga. Although the Sanskrit name isn’t listed with the poses in this challenge, I’ve been looking them up to help me learn those in addition to the English names.

I’ve also really been enjoying the yoga community on Instagram and it does help me to feel good about who I’m choosing to be in that I’m finding like-minded and encouraging people. Today I’ll share the first seven days of poses with you including some information about the poses and my experience with them.

 

Day 1: Wild Thing or Camatkarasana

Sarah says this pose was chosen because she thinks “We all have a little wild side”. You start in side plank, then reach back with your top leg and point your foot toward your head. Then slowly reach back with your arm on the same side, opening your chest. For those who aren’t comfortable with this, side plank was also an option. I went for Wild Thing and found it harder than I expected. I had to try it a few times to get the hang of it, but it was a fun pose I’ll probably do again. Here’s the version I put on Instagram where my arm was far enough back not to appear in the picture. You can see another one in this post.

Wild Thing Camatkarasana for JunieBeYou

 

Day 2: Warrior II or Virabhadrasana II

This pose was chosen by Erin because she believes “everyone has a warrior inside of them, and when things get though that’s when you have to dig deep inside, find the warrior within, and fight through whatever is against you”. I really like the sentiment of that, and I have always identified as a fighter. Here’s my warrior pose:

Warrior or Virabhadrasana for JunieBeYou Yoga Challenge

 

Day 3: Child’s Pose or Balasana

Sarah said that this pose reminds her of her personal practice in that she likes to “keep a beginner mindset while practicing and learning more about yoga”. She also said that she always finds enjoyment in the pose. I do too, especially as it often comes up in a workout after some kind of hard work. It gives me a much needed chance to relax.

Child's Pose or Balasana for the JunieBeYou Yoga Challenge

Day 4: Tiger Pose or Vyaghrasana

I followed Sarah’s process for this pose and did a few cat/cow poses in preparation. I thought I’d had trouble with this pose previously, but it was pretty easy to get into and comfortable for me so either I’ve improved or, more likely, I’m thinking of a different pose. This was actually one of my favorites poses of the first week. For those who can’t grab their back leg, just lifting the leg was suggested by Erin.

Tiger Pose or Vyaghrasana for JunieBeYou Yoga Challenge

Day 5: Rabbit Pose or Sasangasana

This pose is achieved by reaching back from child’s pose and trying to reach the heels. Only if this is comfortable, then one can scooch the head back, trying to get it between the knees. Erin indicated that one could also lift the hips, but I did not attempt that.

Rabbit Pose or Sasangasana for JunieBeYou Yoga Challenge

Day 6: Garland Pose or Malasana 

Erin says that this pose is great for opening up the hips, which of course it is. It also happened to be the same pose for Day 3 of another challenge I am doing, JuneOYourChakras, in which it was used to focus on the root chakra. One of the hosts of that challenge @alekmp7 said she chose the pose because it bring us close to the ground and helps us calm down. I’ll tell you more about what I learned about the pose and chakra when I do a recap for that challenge. For now, here’s the pose:

Garland Pose or Malasana for JunieBeYou Yoga Challenge

Day 7:  Upward Plank or Purvottanasana

The actual pose for the day was Inverted Staff Pose or Dwi Pada Viparita Dandasana. Sarah said she usually gets into this pose by starting in wheel pose, lowering her elbows, and extending her legs out as much as she can. That wasn’t happening for me, so I joined Erin and her daughter in doing upward plank.

Upward Plank or Purvottanasana for JunieBeYou Yoga Challenge

If you want to follow along with my daily progress in this and other yoga challenges, you can do so on Instagram @investinginfitness. If you want to join the JunieBeYou challenge, it’ll still be going on until June 21st. You can find more info on how to sign up for it here. Best wishes on your fitness journey!

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Choosing a Yoga Method

Choose a Yoga Method Image “Sunset Yoga” © by EpicStockMedia via Canva.comI used to think that yoga was yoga, and that yoga was generally boring. I have a short attention span and had been doing yoga workouts that were slow moving and/or asked me to hold poses for what seemed like forever. Occasionally I got in a mood to practice yoga, but mostly I avoided it. Sometimes when a stretch/yoga day came up in a workout program I was doing, I downright dreaded it.

Then I tried Ho Ale Ke Kino, which I’ll post about in the future. While the type of yoga was not specified in the workout, it was more fluid than some of the yoga I had been doing, and I found it relaxing. Recently I have found myself enjoying the “Flow” workout from Les Mills Pump, which I’ll also post about in the future. Still, it wasn’t until I started participating in the various yoga challenges I’ve discussed here, many of which are hosted by yogis of the Ashtanga method, that I began to realize that there are many different styles of yoga. I have enjoyed some yoga before and have been enjoying these challenges. Perhaps I just haven’t found the right yoga method for myself yet.

So I began to read up on the various methods of yoga to help myself with choosing a yoga method to suit my personality and fitness goals. I’ll discuss seven of the yoga styles I’ve seen mentioned most often below, though there are many others. Sources are listed at the end of the post and numbered in the text. The order reflects the order I found the sources, not the order they appear in the text.

1. Hatha Yoga

This form of yoga, which originated in India in the 15th century, has a slow pace and focuses on breathing and meditation. Benefits include stress relief and improved breathing (1). A study in Psychosomatic Medicine indicated that women who perform Hatha yoga once or twice a week recover from stress twice as fast as women who don’t (4). This may be a good form for beginners as it is the style from which many modern styles are derived (5).

2. Vinyasa Yoga

Said to be a variety of Hatha, this method of yoga places the focus on a series of 12 poses called the Sun Salutation where yoga is matched to the breath (1). I had heard of the Sun Salutation before and was pretty sure I had done it a few times at various points in my life. Instructions for performing it can be found here. Benefits include strength and flexibility, toned abdominal muscles, reduced risk of heart disease, high blood pressure, and type 2 diabetes (3). Considering I already have hypertension to manage (which I’ll tell you about some time), this might be a good yoga method for me.

day 7 YogaGivesBackChallenge crow pose

Crow pose for YogaGivesBackChallenge. Click to see more poses on @investinginfitness

3. Ashtanga Yoga

This is a form of Vinyasa, which was developed by K. Pattabhi Jois (2). Some have said Ashtanga is a form of power yoga (1). However, it seems that power yoga is really a Western spin on Ashtanga, created by Bender Birch (6). Ashtanga is focused on eight metaphorical body limbs and has a fast pace (1). Practicing Ashtanga or power yoga can burn about 500 calories per hour (4). This is the form of yoga practiced by many of the yogis whose Instagram yoga challenges I’m participating in. You can read a more in depth discussion of Ashtanga by Sarah (one of the hosts of the JunieBeYou yoga challenge) including how it relates to her spirituality as a Christian (though it does not have to be a Christian practice) here

4. Iyengar Yoga

Invented by BKS Iyengar (8), this yoga sounds to me like Ashtanga-plus since it is said to incorporate everything from Ashtanga plus bodily alignment (1) although it was created as a blend of hatha, traditional Indian wrestling, and gymnastics (8). Yoga teachers in this method are trained in biomechanics and can teach people how to modify the poses to reduce risk of injury (4). Due to the focus on alignment, the poses are held for longer than in traditional classes (7). (Side note if you want to work on bodily alignment you may also want to check out Tai Cheng which is a Tai-Chi based workout).

5. Bikram Yoga

Probably better known as “hot yoga”, bikram is practiced in a 95 to 100 degree room with a purpose of flushing out toxins and deep stretching (1). According to WebMD, those who have hypertension or diabetes should check with a doctor before doing this type of yoga (3) so that’s probably off my list of yogas that I’d want to do regularly.

6. Yin Yoga

Slow-paced with poses held for up to five minutes, this form of yoga is good at helping people recovering from pain and stress (4). The slow pace and long hold time is why I would probably stay away from this form of yoga except perhaps if I had a day where I particularly felt like having those things.

7. Jivamukti

I can’t seem to find my way back to the site on which I first read about Jivamukti as a yoga practice for those who like movement as well as spiritual and philosophical teachings. But I found similar sentiments echoed on Yoga Journal in which it is discussed that Jivamukti combines an ashtanga background with ancient and modern spiritual teachings (6). Jivamukti has 6 tenets shasta (scripture), bhakti (devotion), ahimsa (kindness), nada (music), and dhyana (meditation) (7). Part of ahimsa is ethical vegetarianism (veganism), and I’m not sure if that’s something I’m ready for.

I hope you’ve enjoyed this look at some of the methods of yoga I’ve come across. There are many others. I haven’t decided what method I will end up choosing, or if it will end up being one not on this list, but for now I’m having fun exploring. If you want to learn more about some of the yoga masters and lineages, check out the LightOnTheMasters Yoga Challenge, which started today with Iyengar and continues until the 21st.

 

Do you have a favorite method of yoga? Let me know in the comments below!

 

References

1 5 Different Types of Yoga–Which One Suits You Best? on Daily Cup of Yoga
2 My Christian Yoga Practice: Ashtanga on The Foxy Post
3 Which Style of Yoga is Best for You? on WebMD
4 Which Type of Yoga is Best for You? on Health.com
5 A Yoga Style for Every Fitness Personality on BestHealthMag.ca
6 Not All Yoga is Created Equal on YogaJournal.com
7 What is a Jivamukti Yoga Class? on JivamuktiYoga.com
8 Yoga Practices Personalized: 10 Yoga Styles to Choose From on MedicalDaily.com
9 Core Philosophy: Jivamukti Yoga on JivamuktiYoga.com

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LightOnTheMasters 8-Day Yoga Challenge

LightOnTheMasters Yoga Challenge

Click to go to @twincities_yogi on Instagram.

Tomorrow begins the #LightOnTheMasters Yoga Challenge on Instagram. For each day, a different yoga master and lineage will be featured (for example Ashtanga and Shri K Pattabhi Jois, Jivamukti and Sharon Gannon and David Life, etc.) with information on each presented by one of the hosts. The challenge part is for each participant to choose a pose she or he feels best honors that master/lineage. Participants have the freedom of creativity; however, for those unfamiliar with the master/lineage of the day, the host will be offering suggestions.

The hosts of the #LightOnTheMasters challenge are @twincities_yogi, @lightfulyogini, @minnesotayogini, and @yogasassygee, and they will rotate presenting the master/lineage of the day. The schedule according to a post by  @twincities_yogi is as follows:

 

June 14: @minnesotayogini with Iyengar-BKS Iyengar

June 15: @yogasassygee with Yin-Paulie Zink

June 16: @twincities_yogi with Jivamukti-Sharon Gannon & David Life

June 17: @lightfulyogini with Ashtanga-Shri K Pattabhi Jois

June 18: @minnesotayogini with Restorative-Judith Lasater

June 19: @yogasassygee with Kundalini-Yogi Bhajan

June 20: @twincities_yogi with Para-Rod Stryker

June 21: (International Yoga Day) @lightfulyogini with Baptiste-Baron Baptiste

 

Want to join in this Instagram yoga challenge and maybe win a prize? You’ll need to follow all the hosts (above) and sponsors: @lululemon, @lunajaiathletic, @yoga_democracy, @mymatmymantra, and @balinisports. Repost the photo above from a host’s Instagram account and tag some friends who may want to join the fun. Make sure your Instagram profile is public. Post a yoga pose that you feel best represents the master/lineage of the day each of the eight days. Use the hashtag #LightOnTheMasters and tag all hosts and sponsors in the posts. Enjoy!

Tomorrow I’ll be sharing a brief overview of my understanding of some of these yoga methods as I have sorted through information trying to figure out which style or styles best fit my personality and fitness goals.

 

 

What is your favorite yoga method or lineage? Let me know in the comments below!

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It’s Not Too Late to Join the YogaGivesBackChallenge

YogaGivesBack yoga challenge

Click to go to BeachYogaGirl on Instagram

I am a little late bringing you the YogaGivesBack Instagram challenge, but it’s not too late to join in the yoga fun and fundraising! Hosted by @beachyogagirl and @kinoyoga and sponsored by @aloyoga, this challenge is also a charity fundraiser for @yogagivesback, a nonprofit focused on raising awareness and funds to alleviate poverty in India. You can read more about Yoga Gives Back here.

Participation in this yoga challenge costs nothing. Rather, @aloyoga and the hosts have committed to donating funds to @yogagivesback based on the number of posts hash tagged #yogagivesbackchallenge by the end of the month. At 50,000 photos, @aloyoga will donate $1000. At 100,000 they’ll donate $2500. At 150,000 the hosts will donate $2500 for a total of $5000. I’ve read that not only is it acceptable to start from the day you join but also to catch up on past poses as long as they’re in by the end of the month. I started at Day 10 and have also been working my way back through the previous poses. As I’m writing this post, there are 40, 885 posts in the challenge. Your own posts can make a difference and help you get into shape at the same time.

If you choose to participate you’ll be trying one pose daily from the Ashtanga method of yoga, which is a form of Vinyasa, or flow yoga. Sarah of The Foxy Post, and one of the hosts of the JunieBeYou challenge I’m also participating in describes Ashtanga in this post. Although some of these poses may look difficult, or it may seem hard to figure out what’s being done in them, the hosts each post videos on their Instagram accounts which you can follow to take the pose down a notch (or in some cases up a notch if you’re an advanced yogi).

Even if you think you can’t hold a pose for long, it’s worth trying them. I knew I wouldn’t be able to hold Day 7’s crow pose, which I caught up on tonight, for long, if at all. I started with downward dog and walked myself into it based on this suggestion from Jenny at PopSugar Fitness. Because I set my camera on a tripod and had a 10 second timer with 5 continuous shots, I managed to capture the whole 2-ish seconds I managed to pull it off. You can follow along with my progress on this and other Instagram yoga challenges here.

day 7 YogaGivesBackChallenge crow pose

If you want to join in this challenge, repost the #YogaGivesBackChallenge from one of the host’s Instagram pages. Post a picture of you doing the daily pose (or a variation) with the hashtag #yogagivesbackchallenge. This month, @aloyoga is also donating $1 for all sales of their Sweat It Trunk to @yogagivesback. If you want to donate directly to Yoga Gives Back, you can do so here.

 

Are you participating in any yoga challenges this month? Let me know in the comments below.

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Get Creative With Yoga BecauseYogiSays

Yogi Says Challenge

Click to go @momwhatsfordinner on Instagram

Tomorrow (June 11th) begins the #BecauseYogiSays yoga challenge on Instagram, which is like Simon Says, but for yoga. Each day through June 20th, the hosts @momwhatsfordinner, @lydiamakokha, and @rackerman722 present a different “yogi says” challenge. For those who like to plan ahead, each day’s “Yogi says” is printed on the image.

Each “Yogi says…” is open-ended, so participates can, and are encouraged to, use their own creativity in choosing an asana. This also allows for flexibility, so beginning and advanced yogis can have fun. There are ten sponsors (see image) and there will be ten prizes awarded. Host @momwhatsfordinner says that they only ask two things “express yourself” and “have fun”. Sounds simple enough.

If you’d like to join the #BecauseYogiSays challenge, make sure your account is public during the challenge. Repost the image above from one the sponsor’s Instagram accounts and tag two friends in the image whom you think might like to join you. Follow all of the hosts and all of the sponsors. Post your daily “Yogi says” pose using the hashtag #BecauseYogiSays. Enjoy! Starting tomorrow you’ll be able to follow along with my participation on Instagram.

If you’re wanting to participate in another yoga challenge or need a challenge that’s more directive, check out the JunieBeYou challenge and the JuneOYourChakras challenge. I’m participating in both of these and having fun so far. There is one more challenge I’ve found and started participating in, for which sponsors and hosts are going to donate funds to help the poor in India. Although it’s already in progress, I read today that it’s okay to start from the current day and to catch up if you want to. Stay tuned tomorrow for more info on that. If you haven’t already, consider subscribing by email so you don’t miss that or future posts.

 

Will you be participating in #BecauseYogiSays? Let me know in the comments below.

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Join the JuneOYourChakras Yoga Challenge

JuneOYourChakras Yoga Challenge

Click to go to Alekmp7’s Instagram

Do you know about chakras? Do you want to learn more about them? If you answered yes to the second question, you’re in luck. Starting tomorrow (June 10th) until June 30th, you can learn more about your chakras, practice correlating mudras (positions of the body that can influence your energy or mood) and poses, and participate in some meditation from your root to your crown with the #JuneOYourChakras Instagram Yoga Challenge.

The JuneOYourChakras challenge is hosted by @brit_labonte, @alekmp7, and @momwhatsfordinner and sponsored by @omsoulshop, @trybe_gofree, and @earthrunners. According to @brit_labonte, it’s suitable for beginners and advanced yogis alike. To participate, you need follow all of the hosts and sponsors on Instagram, repost the photo above from one of the sponsor’s Instagram accounts, and tag friends who may want to participate. Follow along with the challenge and post your pictures, tagging the hosts and sponsors each time, and using the hashtag #JuneOYourChakras.

In the mean time, if you’re excited to learn about chakras, you can get a basic overview of the seven chakras here. Although I have heard of chakras before and have a basic understanding of what they’re about I don’t know a whole lot, so I’m excited to learn more in this challenge. I just discovered Instagram Yoga Challenges the other day with the JunieBeYou Challenge, but I’m already finding it a great way to learn more about and practice more yoga.

 

Have you ever participated in an Instagram challenge, or are you interested to do so? Let me know in the comments below.

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