Big WELCOME to any new Virtual Workout Buddies joining us, the daily practice of YWA calendar is perfect to get started with Yoga.
And feel free to - as Adriene says - “find what feels good”, meaning if your knees feel too sensitive, amend that Child’s Pose. And if you find full planks are the stuff of nightmares (I still do, but increasingly less so 😀), rather do half planks than full ones. And definitely get creative with props.
Save this post to get notified of any updates, and here is a hopefully helpful post about YOGA props.
DAY 1 - ANCHOR IN HOPE: HAPPY May everyone! Lovely sunny day over here! So hope everyone is getting out and maybe even taking their yoga practice with them.
I did it inside (have not yet sorted WIFI for the garden yet), but enjoyed doing it in front of the sunny window. And it’s a good one!
And I can now move from cobra to plank!!! It’s not a nice sight to see, but feels great! And it’s a first for me in Yoga!
So how are you entering TRUST? With achievements? Hope? Or with trust in this month being as good as the last one?
I think this was also on a previous calendar (recognise the title, and my YouTube said I’d done it before), and then I remembered those glute pulses! Still, they were much less painful this time around, and that was after an 8k run this morning, so definitely getting stronger. I like when these sessions repeat so I can gauge progress.
CBDBAdministratorGraduate Gold in reply to annaruns
Yes, I thought so too, but wasn’t sure. Glute pulses improving! Great! I didn’t remember the pulses but realised I could do the move from cobra into planks without moving through tabletop.
And the fireside position (?) I seem to be able to have my legs more flat-folded than Adriene!! Wwwwhhhaaatttt?????? 💪👍🏽
Day 2 - YOGA FOR GRATITUDE: Well after my deliciously slow 5k run this morning, this 37min ultra-slow yoga session was yummy. Very slow positions, two planks, and some strength work on all fours, also down dogs and lying twists. Superb!
So don’t let the 37min scare you off, it’s a really nice relaxing one!
Day 3 - 12min CORE CONDITIONING: NEW FOR TRUST!!!! This is the new session for the month.
And I’d guess it will be specifically a favourite for those of us who like Pilates. It has some moves that I’d suggest might draw from Pilates more than Yoga, and I like YWA mixing these in a bit.
So great for your core, and all is done on the floor. Enjoy!
This was very much needed after two kids, particularly the c section a year ago. But for some reason I found the straight legged sit-ups to be completely impossible. Think I need to add more abs to my workout rotation...!
Day 4 - YOGA FOR (SOCIAL) ANXIETY: I decided to ignore the word (social) in the title of this easy (bar frog squat) 20min practice, I had to go for an emergency dental appointment this morning due to a cracked and very painful back tooth.
And I panic just thinking about dentists, as I had as a child every brace under the sun! (We moved every 2.5 years, and every dentist thought their way of straightening teeth was the best). So as adult, I’m ultra cautious with my teeth but also avoiding the need to go to one as much as possible.
So after my checkup I really needed a Yoga practice to manage pain and panic, also because I’m back tomorrow and will come back one tooth less! 😱😭😨😰😬
🦷😳😳😳😳😬
So 20 min of YWA was heaven! But if you don’t hear from me tomorrow, blame it on my tooth.
Day 5 - YOGA FOR INSECURITY: I did an amended, more relaxed version of this, replacing down dogs with stretches or the like, as I am still recovering from my tooth extraction. Relieved to have that behind me, and still feeling quite vulnerable, this practice was perfect for gently caring for me and my body. She even said at one point that this one was good for healing. And it was.
Very gentle, even if you follow the full practice with some slowly introduced down dogs and planks, also some side planks with additional instructions how to do these as half-side planks.
Wishing everyone a lot of healing, a lot of health and less dentists’ visits. 🙏🦷😷
Day 6 - YOGA FOR BEGINNERS MIND: I am still recuperating but did this easy 21 min practice in the evening, after a day of suffering nausea and headaches, still remnants from my tooth extraction, anaesthetics and a weekend full of ibuprofen to manage the pain.
So this practice was gentle and slow enough, with just the exceptions of planks. But every other pose and transition was lovely and slow, so I could gather if I was ready to do it. Specifically inversions (folds, down dogs) I was conscious of doing very carefully for the blood pressure in my head not to get too high to open up wounds, but it was perfectly doable.
Day 7 - FINDING YOUR CENTER: 18 easy minutes, one plank 2-3 down dogs, some ‘doggy crunches’, a cobra here and there and lovely breath work. I’m still taking it a bit easy, so I was glad that it was less intensive and more slow and stretchy with a bit of core-holding heat.
Day 9 - ROSE YOGA HEART OPENING FLOW: 34 min 😱 of slow flow, yes with planks and some moves that should come with a knee-warning (half bow pose?), but mostly slow transitions, and sweat inducing holdings of positions.
I did this after lunch, not such a good idea, but got through it with a few amendments, and plenty of use of my trusty yoga bricks 🧱.
Day 10 - HANDS FREE YOGA: Well that was different! A 15 min practice specifically for those who feel the pressure in their hands and wrists when doing all those down dogs and planks, as this one still induced heat but with lunges, warriors, triangles, and airplane and Kate Winslet arms. Nice! Nice! Nice! I was still feeling the heat at the end of it, even though no planks were in sight!
Day 11 - DEEPEN & FLOW: uff 😥 uff 🥵 a 49 min long, heat-inducing (although slow) practice, but be prepared to hold positions, from planks, to warriors to down dogs and all sorts of twists in-between!
I’ve reverted back to the bedtime week in Renew...got 2x 10 hour shifts this week, plus an extra 8 hours, and my knee really doesn’t like warriors and lunges ☹️
CBDBAdministratorGraduate Gold in reply to LottieMW
Probably good call. It was too long for my liking!
Day 12 - YOGA GOR NURSES: 29 min of - what I would now call - bedtime 🥱 loveliness. I almost forgot to do the Yoga, and was already in bed before remembering! 😳
So rather than traipsing downstairs, I did the whole practice in bed and the down dogs, folds and balanced stretches I did in front of the bed! Worked well! Especially as the balancing twists feel easier to do when you have solid beds and wardrobes around you to hold on to! 😏🤫😃
I’m glad I did this and will add to my “bedtime go-to’s” for when I don’t want anything too strenuous for my knees. I regret being over enthusiastic with the balancing (despite my trusty ironing board for support)...my knee was a little niggly today...🙄
Day 13 - REUNITE WITH YOUR BODY: I have to admit I didn’t do this 18min practice, as after a hectic workday I found myself in bed without having had a breather all day. And flipping through it, it looked energetic with planks, lunges and dogs galore!
So I went back to my favourites and did the 16min practice YOGA FOR FLEXIBILITY which was great for doing on the bed with covers thrown off and hubby asked to only head to bed after 16min. Worked well!
Day 16 - ROOT TO RISE: I finally managed to take my yoga practice and my yoga helpers including hubby outside. Loved it! 🥰🥰☀️🌳 Write-up here healthunlocked.com/strength...
Day 17 - YOGA FOR SELF RESPECT: 20 min easy practice. We didn’t chose to take this one outside as we did yesterday... it would have been pretty wet 🌧🌧🌧🌧🌧🌧🌧
But otherwise nice easy practice focusing on breathing, arm work, some dogs and planks, and one squat.
.... but also some very nice alterations and iterations of planks, down dogs and Boat poses. Some new moves as well, that hadn’t come up since I started with the daily practice in January. 👍🏽
Day 19 - YOGA FOR UPPER BODY STRENGTH: Yup, you guessed it. Planks, then planks then ... more planks with push-ups all the way for some variety! 😂😅 But she offers the lifesaving half-planks as an option! So I feel really good having done the whole thing!
But I knew what was coming when she started with “Let’s warm up those wrists!” 😳
Day 21 - YOGA CORE WORKOUT: 11 min heat inducing practice with loads of sunbird poses and crunches. Just about managed to muddle through.
As posted earlier, After this month I’ll be heading for a daily Pilates practice, returning to YWA for the month after. But will post the first monthly calendar with links.
But anyone who wants to join me in exploring a daily Pilates practice for one month is more than welcome.
Day 22 - NO FEAR: As we had been busy today with working, running, cooking and Eurovision we replaced this one with an in-bed night 16min Stretching practice Yoga for flexibility. That was great, although not sure what our son was thinking when he walked in on both parents lying in bed with legs in the air in the number 4 pose. 🤣🤣🤣
And Eurovision in our mini European family: English-hubby for France, German-me for Iceland, Scottish-son for Italy, France or Belgium. Good fun! (Except for UK and Germany in last place! 😳🙁😂😂
Day 25 - YOGA CHILL: .... blink ... dang! I missed it! How did that happen?
Well, it’s 6min,- ... yup 6 minutes. Definitely too short! But hey, 6 min Yoga and a great tiny, minuscule session.... but don’t blink or you might miss it!
Day 26 - YOGA FOR TENSION: Lunchtime session for us, heating up the oven for making Farinata Bread and doing this 28 min Practice while waiting for oven. Nice stretchy and slow one, no planks and one down dog, one extended one normal child’s pose, and I even tried the normal hero’s pose using her instructions of putting a blanket behind legs. It’s getting there, but still some way to go!
Day 30 - HIPS AND CORE VINYASA FLOW: 12 min intensive, super fast standing flow. She recorded this at the sea, which is nice, with voice over (which I actually do lot like as much)
Hubby and I both thought this was moving too fast for YOGA newbies (after 6 month daily practice, are we still newbies?), but quite intensive.
Forgot to mention that we did this flow outside. We’re getting quite nifty with grabbing the Yoga bag, with picnic blankets and chucking any needed yoga props in, grabbing the mats and heading outside. We actually added a set of cards to the bag, as it was great to just spend half an hour playing cards after the yoga.
Day 31 - YOGA FOR SURFERS: ★ last day of TRUST! ★ And we took it outside. So it felt great with a gentle breeze playing with my hair whilst surfing warrior 1 poses with various balance twists. Only the ocean was missing. And a surfboard 🏄 . And maybe the ability to surf. 😁😆😃 Enjoy!
And I will be moving over to Pilates next month, but will be back with YWA in July!
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Yoga with Adriene May Calendar ❤️
