YWA July Calendar: PROCESS: Just before the... - Strength & Flex

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YWA July Calendar: PROCESS

CBDB profile image
CBDBAdministratorGraduate Gold
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Just before the weekend ends, I thought I’d post this upcoming month’s YWA virtual workout room here on the forum. The YWA July Calendar (“PROCESS”)🗓 has dropped, so here is our new virtual ‘room’ to chat all things YWA, and I’ll pin it as well. 📌

I myself might arrive a bit later, but really looking forward to returning to an easier daily YWA practice. I am still doing a week’s worth of PILATES over at our 30-day MVMT Pilates challenge at healthunlocked.com/strength...

But for YWA July PROCESS, here our YWA LINKS:

LINK to calendar:

s3.amazonaws.com/kajabi-sto...

And the YWA playlist is here:

youtube.com/playlist?list=P...

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 less and less so ), rather do half planks than full ones. And definitely get creative with props.

Here is a hopefully helpful post about YOGA props.

YOGA PROPS healthunlocked.com/strength...

★ And if you want to see what one of our Virtual Workout Rooms looked like, here the one for April : healthunlocked.com/strength...

Upwards, crow-wards and down dog-wards to July!

(Save this post to get notified of any updates.)

Happy working out everyone!

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CBDB
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52 Replies
LottieMW profile image
LottieMW

Yay! 🙌🏼🧘🏻‍♀️

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

😀😃 Indeed!

CBDB profile image
CBDBAdministratorGraduate Gold

Day 13 - Yoga for Abdominal Wall

🥰🧘🏻‍♀️🥰🧘🏻‍♀️🥰🧘🏻‍♀️🥰🧘🏻‍♀️🥰

I‘m back! 🎉🎉🎈Back from doing the daily Pilates Challenge focussing on core ( See healthunlocked.com/strength... ) and back to daily YWA. Coming right into a practice all about the core.

This felt suddenly so easy and so refreshing! I loved it 🥰🥰🥰 and love coming back now to a bit of an easier daily Yoga practice!

Obviously it was only 14 min, but a little often goes a long way!

CBDB profile image
CBDBAdministratorGraduate Gold

Day 14 - 15 min Yoga for when you are stuck:

🧘🏻‍♀️☺️🧘🏻‍♀️☺️🧘🏻‍♀️

Quick yoga diddy that I did with hubby after my morning run. It had a bit of stretches in there, eagle poses and balances, and lovely focus on breath and arm work.

CBDB profile image
CBDBAdministratorGraduate Gold

Day 15 - Detox Yoga: 20 min of fast flow, mountain pose, fold, flat back, warrior with twists, planks, cobras and down dogs, going to warriors and glowing on.

I was sweaty by the end of that.

CBDB profile image
CBDBAdministratorGraduate Gold

Day 16 - Power Yoga Break : a nice medium intensive 17 minutes of flow ending in 60 sec heat inducing Yoga-bicycles!

CBDB profile image
CBDBAdministratorGraduate Gold

Day 17 - Slow and Gentle Yoga: I took this 28 min gentle and easy practice outside, and it felt a bit more like Tai Chi than Yoga. But by the end of it, I had a thin sheen of sweat on my forehead.

But it was great to do this with leaves, grasses and trees all around me.

Gentle and delicious. 😄😅🧘🏻‍♀️🌳

CBDB profile image
CBDBAdministratorGraduate Gold

Day 18 - Total Body Yoga Deep Stretch: 48 min, and we took it outside. So great session, blankets and mats set out in the shade, with trees and leaves distracting us, but we got through the thorough stretching routing no sweat…. well maybe a bit of sweat. 😅

CBDB profile image
CBDBAdministratorGraduate Gold

Day 19 - Freedom Glow Flow: this 28 min looked fun, and filmed outside, but it has to wait for another time. I felt quite under the weather, so was horizontal all day.

CBDB profile image
CBDBAdministratorGraduate Gold

Day 20 - Yoga for Core and Booty: 28 min of a medium effort practice (squats, down dog to planks, twist lifts) but in this heat I was dripping sweat 10min in!

But felt great, yesterday’s headache gone, so will enjoy the rest of the day!

LottieMW profile image
LottieMW in reply toCBDB

No thank you to squats!I’m going to pick a stretchy floor one…now there’s a surprise! 😂

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

😅👍🏽👏💪

CBDB profile image
CBDBAdministratorGraduate Gold

Day 21 - Yoga for skaters: 28 min first thing in the morning, again outside. Lovely session (no squats), easy on knees but some standing figure fours.

And some standing folds, both closed and wide leg stances, where hubby said: “ you know you are getting old when you do your yoga fold and you feel the skin of your face sliding up” 😂😂😂👴👵🧘🏼‍♂️🧘🏻‍♂️

Lovely morning, we added a coffee afterwards, rather than a shavasana.

Yoga Lawn still wild, as no mower yet bought, but it provides a beautiful view of a wild meadow.

Wild lawn
LottieMW profile image
LottieMW in reply toCBDB

Oh…loved this and added to my favs! Cheated with the standing 4’s (used my trusty ironing board for support!)…but the rest was all doable…lovely stretches 👍

CBDB profile image
CBDBAdministratorGraduate Gold

Day 22 - Yoga for Scoliosis: Or rather, a yummy yoga to gently stretch your spine. 25 min. Lots of gentle twists, which each feel great.

One plank, and I could even do the full plank with hugging leg up. First time for me, as full plank alone was already quite an achievement for me.

Also stepping one leg up from down dog gets me so much further than it used to. And yesterday I also noticed when lying on back, legs twisting over to one side in spinal twist, I could keep my opposite shoulder on the ground for the first time!

Happy progressing, all you Yogis!

LottieMW profile image
LottieMW in reply toCBDB

Argh…flippin’ lunges! I expected more twists ☹️

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

Ooops! I probably go easy on my knees on the lunges, as they still let me know when I put too much extended weight on them, so I don’t notice lunges as much as I should 😁. 👏💪👍🏽👏😀🧘🏻‍♀️

LottieMW profile image
LottieMW in reply toCBDB

I just don’t want to exacerbate any dodgyness (is that a word?) of my knees 😉👍

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

Yeah, I know the feeling. I have got dodgy knees as well, and they seem to be ok running now-a-days, but lunges or stepping up on a chair can be still quite difficult. (but this used to be impossible)

Also putting to much weight on knees for longer periods of time, like pointing dog kind of postures. I have to position them quite carefully.

They have gotten immensely better, though, through Yoga. Will add "lunge alarm" to my number of alerts, which at the moment include planks, lunges, crow. ;-)

LottieMW profile image
LottieMW in reply toCBDB

Thank you! 🥰

CBDB profile image
CBDBAdministratorGraduate Gold

Day 23 - Yoga for runners: 20 min leg focussed stretches and bends and twists. Nice one!

Still taking our daily morning yoga outside and it was noticeably cooler today!

LottieMW profile image
LottieMW in reply toCBDB

…but are there lunges? 😂

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

There are kind of sideways half squat kind of lunges... not sure they count? So.... kind off.... maybe....??

LottieMW profile image
LottieMW in reply toCBDB

Hmmm…🤔

LottieMW profile image
LottieMW in reply toCBDB

They were actually not too bad…so I’m saving this…not so hot on the half plank 😬

…and I finished in corpse pose…just can’t relax crossed legged!

CBDB profile image
CBDBAdministratorGraduate Gold

Day 24 - Yoga for Loneliness: 20 min, no weight on knees or wrists! So lovely knee friendly and wrist gentle practice. Lots of happy babies 👶! 😃

LottieMW profile image
LottieMW in reply toCBDB

Sounds good after 5 hours on the allotment!…I was going to return to Yoga for Gardeners…😉👩🏻‍🌾

LottieMW profile image
LottieMW in reply toLottieMW

Saved it! Even managed to relax in cross legged seat at end 👍

CBDB profile image
CBDBAdministratorGraduate Gold

Day 25 - Self Love: a long one, 50 min practice that takes its time. We grabbed our yoga bag and did it outside again, I was sweating by the end, hubby was not.

There were some moments where I had to give me knees a rest. Also possibly not great for wrists as one is planking and down dogging quite a bit.

And there was one moment where I thought the squat would move into a crow, but - phew - it went down into cross legged seat.

LottieMW profile image
LottieMW in reply toCBDB

Maybe I’ll do “Gardener’s Yoga” tonight instead then…August calendar is in 🎉

s3.amazonaws.com/kajabi-sto...

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

Yeah, I saw also this morning. She’s early this month, isn’t she?

Gardener’s Yoga sounds great.

LottieMW profile image
LottieMW in reply toCBDB

…Day #28 of June calendar…it’s now on my fav list, but I have to remember to allow more time as it’s 32 minutes!If I do it tonight, I’ll do a review.

Well…next Sunday is the 1st August…

LottieMW profile image
LottieMW in reply toLottieMW

…just seen it’s on August list!Mostly seated…upper body work…arms/wrists/fingers. Twists and stretches. A longish seated cat/cow variation to work hip joints.

Then all fours…cat/cow…x1 low lunge each leg…extended child’s pose…then in table top, dial hands so fingers facing you (defo need wrist warning here), and you end up curling toes under and sitting back on feet..

More seated twists (legs extended) and some work in cobblers. Finally supine twists/stretches and corpse pose. 😅

CBDB profile image
CBDBAdministratorGraduate Gold

Day 26 - Yoga for Climbers: we might skip this 29 min session this evening, as it was busy today, but looks great with some balances postures and arm and leg work.

CBDB profile image
CBDBAdministratorGraduate Gold

Day 27 - Yoga for the feet: 30 min session focussing on toes, ankles, feet 🦶 👣. A cute session 🥰. No heat but focus on bending toes and ankles. I had to replace a pose with cobblers pose, as she suggested, as my knees just don’t bend (yet) 180 degrees.

We were again outside, and first tiny pricks of rain fell onto our faces while shanasavanning! 🥰💧🌧🥰

LottieMW profile image
LottieMW in reply toCBDB

Sounds a useful practice!

LottieMW profile image
LottieMW in reply toLottieMW

…and saved!

CBDB profile image
CBDBAdministratorGraduate Gold

Day 28 - Yoga for Golfers: … or not just for golfers, as this 20 min session gave me just the right stretches in my upper body and leg stretches in lower to work out the post-run kinks of my muscles, leftovers from my run just before the session. (And some stretches in between)

Easy on knees and wrists, and chair 🪑 guidance to those who might not make it to the ground.

Also, tomorrow is a session dedicated to wrists!

LottieMW profile image
LottieMW in reply toCBDB

Sounds like another one to add to my list!

LottieMW profile image
LottieMW in reply toCBDB

…and no!

Didn’t mind the down dogs and one plank…but not keen on the semi lunge/one knee balance thing.

Good news is that all the nice stretches and twists like “thread the needle” and “supine half pigeon” are in other practices which are on my favs list!😅😉

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

Favourite list or things that have become favourites? (I find certain positions have grown on me as I am able to hold them more easily nowadays).

Great stuff, despite semi lunge thingy. (Listen to our yoga speak 🗣🤣)

LottieMW profile image
LottieMW in reply toCBDB

😂…yes, I’ve just about figured out savasana 😂

I wanted cosy, comfy stretchy yoga…so googled “blanket yoga with Adriene” as a start. I got *that* idea from your ‘on the bed’ stretches list….

I added all the ‘bedtime’ yoga practices…and then just added others as I did them and liked them.

All her practices play on YouTube, so I created a “YWA FAVS” list there.

Off to try the wrist one…

CBDB profile image
CBDBAdministratorGraduate Gold

Day 29 - Yoga for Wrist Pain: “ 22 min, quite hard on the wrists actually, but definitely will build strength in wrists. It should help those who struggle with down dogs due to wrists, as it very thoroughly explains different wrist positions.

LottieMW profile image
LottieMW in reply toCBDB

Saved this…I let it run on and it was followed by 3:45 minutes for healthy wrists, which was fun!

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

Yeah, I must look that out and do that one. I do still use blocks for quite a few positions and I want to slowly wean myself off them which will be harder on my wrists.

LottieMW profile image
LottieMW in reply toCBDB

It’s a very young Adriene!

CBDB profile image
CBDBAdministratorGraduate Gold

Day 30 - Yoga for courage: phew 😮‍💨27 min of quick flows that got my heart racing. Planks, down dogs, all warriors, some twists. It starts off quite gentle, but don’t be fooled, it’s gonna get hot 🥵

… at least for me, so maybe I should have waited with my late breakfast until after the workout? 🤣

LottieMW profile image
LottieMW in reply toCBDB

…off to find something more gentle 😂

CBDB profile image
CBDBAdministratorGraduate Gold

Day 31 - Yoga to Heal: Soothing gentle 30 min session to end on! Last day of July’s Process!

Looking forward to next month’s Yoga sessions!

LottieMW profile image
LottieMW in reply toCBDB

Promise me that this really is gentle 😂

Ran 10k this morning…then went and vaccinated for 5.5 hours as they were queuing down the carpark!

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

It is, and will stretch your legs while lying down. One down dog, ext child pose and a pillow! 💪👍🏽🧘🏼‍♂️

Well done for the 10k! Wowsa! And thanks for jab-bing! 🙏

LottieMW profile image
LottieMW in reply toCBDB

Thank you…I enjoyed it, and saved to my “YWA FAVS” list on YouTube 🥰

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