Category Archives: Boot Camp

One Minute Booty Boot Camp Prasarita Padottanasana

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Dear Friends,

Here is another quick one minute exercise you can practice at home:

Wide Legged Standing Forward Bend

Prasarita Padottanasana

Start in Mountain pose hop your feet apart 3-4 feet depending on how tall you are

Use blocks if you have them for support placing them in front of your inner ankles

Come down folding forward like in table top with a flat back with an exhale

Rest your hands on the blocks and lift your inner arches pressing the outer edge of your feet and your big toe into the mat

Engage your thigh muscles by drawing them up inward

Inhale and life your chest leaning more in the front but not over doing it find the happy place lose in the middle

Inhale and Exhale, lean your torso more forward from the hip

Extend you elbows while pressing your inner palms actively into your blocks or the floor (advanced)

Draw your shoulders back away from your ears

Hold with inhalations and exhalations lengthening your time in the pose as you progress

Gently come back up with inhalation

 

pra-sa-REE-tah pah-doh-tahn-AHS-anna)
prasarita = stretched out, expanded, spread, with outstretched limbs
pada = foot
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)

 

Happy  Day!,

Kat

1 Minute Booty Boot Camp Downward Facing Dog

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Dear Friends,

Downward facing dog Adho Mukha Svanasana is a great pose for the end of the day. All day we are upright and this allows your body to invert and remove any unnecessary tension.

Adho= Downward

Mukha= Face

Svana= dog

Instructions:

Come onto your mat on to your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders.

Spread your palms , index fingers are parallel and toes turned under.

Exhale and lift your knees away from the floor. You want to keep your knees with a bend and your heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Using this resistance, lift your sitting bones toward the ceiling, and draw the inner legs up into the groins using your inner ankles.

Exhale and push your top thighs back and stretch your heels onto or as close as you can toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

Firm the outer arms and press the base of your index fingers into your mat. Lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back and widen them always drawing toward the tailbone. Keep you head between your upper arms and don’t hang remain active in your pose.

Namaste,

Kat

1 Minute Booty Boot Camp Standing Forward Bend Pose

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1 Minute Booty Boot Camp Standing Forward Bend Pose

Dear Friends,

1 minute is all it takes and you can join us, do you have a minute to spare? If not you better check your schedule as your way too busy!

Standing Forward Bend Pose has so many benefits such as stretching your hips,hamstrings and calves and strengthening your thighs and knees.

This pose will help relax your central nervous system and calm you which is a total stress reliever.

Directions:

Start out in Mountain Pose

Forward fold bending over and try to touch the back of your calves if not then the back of your knees with a slight bend in the knees, breathe and hold, inhale up.

Moderate practice: Use blocks next to each foot, reach down to the block this will help you to go over more towards the mat

Advanced practitioners: Palms and fingertips into the floor. Straighten your elbows and arch your torso away from your thighs. Lengthen between your pubic bone and navel. Use your palms or fingertips and push down against the floor. Lift up the top of your sternum away from the floor, look forward but do not compress the back of your neck. Do 3 breaths, exhale back to full Uttanasana, inhale up.

 

1 Minute Booty Boot Camp Cobra Pose

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1 Minute Booty Boot Camp Cobra Pose

Dear Friends,

Do you have 1 minute to help yourself? Just one minute to dedicate to well being?

A one minute segment from Booty Boot camp by JerseyYogalicious  NESTA certified instructor Kathleen Wendorf.

Cobra/ Bhujangasana pose reflects a serpent

Bhujang = Snake (Cobra); Asana = Posture or Pose with it’s hood raised.

This pose opens your shoulders and neck and works your abdomen.

Lie on your stomach with your toes on the floor behind you and your forehead resting on the ground

Legs can be close together with heels touching if this is comfortable for you

Palms down under your shoulders elbows parallel and close to your body. You may bend your elbows.

Lift up your head, chest and abdomen with your navel left on the floor

Pulling yourself up with the support of your hands and strength of your lower back doing the work.

 

Booty Boot Camp

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Booty Boot Camp

Dear Friends,

I promised you a mini boot camp this fall. I have been doing boot camp for 2 months now and I feel stronger and ready to take on the busy seasons ahead. Whether you are in demand professionally or personally we all need to keep our strength up, specifically even more so during winter when colds and flu can knock at our door.

Not only is it important to exercise regularly but your diet and sleep pattern need to be carefully monitored.

Try some cardio boot camp and keep at it for the next few months it will really give you that edge that helps energize your body.

Namaste,

Kat