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Question:  How often should you practice yoga?
Answer:  As often as possible!

But you don't have to dedicate a solid hour or two every day to your practice.  As the mother of three young children I rarely get to go to the bathroom by myself let alone practice yoga for a full hour.  Here is my daily routine that gets in a full yoga sequence throughout the day.

First thing in the morning while I'm still in my PJs I practice what I call a "pair of poses".  I pick two (sometimes three) standing poses that flow together nicely.  Some examples:

Virabhadrasana II - Utthita Parsvakonasana
Utthita Trikonasana - Ardha Chandrasana
Virabhadrasana I - Virabhadrasana III

In the afternoon when I am starting to feel tension in my neck and shoulders from driving, typing on the computer, and carrying a 24 pound toddler around, I like to do some shoulder work such as Gomukhasana (arms only), Paschima Baddhastasana, and Paschima Namaskarasana.

I usually need a little extra energy before I start my evening routine of cooking dinner, making lunches, and bathing kids.  I find this a great time to get in a few back bends.  Chatushpadasana and Setubandha are great poses to bend the back, give the shoulders another good stretch, and energize the mind.

Once the kids are in bed and I am ready to relax (yes, sometimes while I'm watching TV), I practice seated poses and seated forward bends.

And finally, just before I fall into bed for the night I practice Salamba Sirsasana and Salamba Sarvangasana insuring myself a restful night.

So, to recap:
Morning - 2-3 standing poses
Afternoon - shoulder poses
Early evening - back bends
Late evening - seated poses and seated forward bends
Just before bed - headstand and shoulderstand
Dedicating just 5-10 minutes per session you will complete 30-60 minutes of yoga and a full body stretching sequence increasing your balance, flexibility, stamina, and strength a little more each day.

Come Stretch with Gretch at Anytime Fitness in Oak Cliff to learn these poses and get your yoga practice started.  I look forward to seeing you on the mat soon!

Namaste,
Gretch

You should consult with a physician for medical advice before beginning any exercise routine.  It is not recommended that you attempt these poses without the instruction of a qualified yoga instructor.

Quote for the Day

I read an interesting article about attempting new poses.  It seemed appropriate to post one quote in particular since my more advanced class will be starting after the holidays.  Take a moment to read the article and be inspired.


"In yoga, the journey never ends."   - Claudia Cummins (YogaJournal.com article - click here to read)


Namaste,
gretchen

Revised Article for Anytime Fitness Newsletter

“I can't take a yoga class.  I'm not flexible.”  I hear those words all the time.  Fortunately, you don't have to be flexible to start your yoga practice.  Yoga makes you flexible.  It doesn't come after one class, but it will come.  However, yoga is about much more than flexibility.  Through yoga you can also improve your posture, circulation, immunity, and your ability to fight infection.  You can strengthen your bones and muscles and relieve stress and depression.  And while you are reaping all of these benefits, yoga gets you moving and burns calories.  But all that said, I understand the fear and trepidation you feel. So here are a few pointers for getting started:

1. Arrive on time. Class starts promptly at 7:00 PM.
2. Come wearing comfortable clothing that is neither too tight or too loose.  A fitted T-shirt and shorts are ideal. Yoga is practiced barefoot so be prepared to remove shoes and socks.
3. Don't eat before class. You should wait at least 4 hours after a heavy meal to practice. A light snack about an hour before class is fine. You will need energy.
4. If you have your own mat or any yoga props (strap, blocks, or blankets) please bring them. If not, mats and a few props are provided. Please be considerate and wipe your mat down after class with the sanitizing wipes provided.
5. Let the teacher know if you have any recent injuries or surgeries, chronic pains, medical conditions such as high blood pressure, or if you are pregnant or menstruating. None of these should stop you from coming to class but there may be some poses that you shouldn't do. I'll provide you with alternate or modified poses.

Beyond that, come ready for a workout. I look forward to seeing you on the mat soon!

Namaste,

Gretchen