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Greetings!
I'm taking my grand holiday this week, flying to the Bahamas for 4 days! I've never been there, so I'm very excited. It's the best time to take a little break, since so far I've been working overtime without taking a moment to relax. I'm so grateful to have this opportunity to spend few days with my friends in paradise:)
My idea of fun and relaxation is staying active, so we will be moving...a lot... ( I wonder if they read my emails? lol!)
No class this week and the week of Jul 4, I will see you the following week of July 11.
At the studio we are about done with rough construction, getting ready for last inspections on Monday and all finishing jobs (floors, paint, tiles, etc..) I'm pushing for the grand opening in July.
Miss you all, sending you my warmest hugs. Stay fit, stay healthy and be happy!
namaste
Hanna
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STAY IN SHAPE THIS SUMMER SERIES
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Remember our 2 min bridge/plank? Right...it"s a whole body shaping pose: start in a table top pose with knees under your hips and hands under your shoulders. Then lift the space between your shoulder blades and pull your navel to the spine and tuck your tail bone downwards. Now put your elbows down where your hands were and interlace your fingers (tuck the pinkie in), extend one leg, then another and press strong through the heels. Find that bridge kind off tension between your elbows and heels, lift all your body weight upwards and into the center- float!
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Start in a table top pose, knees exactly your under hips, wrists exactly under your shoulders. Look down where your hands are and put your elbows in their place. Lift the space between the shoulder blades, rounding up a little through your upper back. Press both hands firmly down and isometrically ( moving "within" your body) push away from the top of the mat- feel it in your underarms, sides of your torso. Lift your navel towards the spine and gently tuck your pelvis forward. Lift your rib cage upwards. Now extend right leg straight back and flex the foot. Imagine you are standing on the wall behind you. Drop the right hip to the level of the left one and gently shift your entire body weight to the right (so that both hips are the same distance from the floor).
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Focus on the lines your body creates: from shoulder to the hip, from the hip to the heel. Keep on lenghtening and reaching back, and start leg lifts (small movements, the smaller the better). Keep the right hip level, feel the burn . Its not so much about lifting the leg high, more about extending and reaching while keeping the body level and stable. Work your abs, back muscles, obliques, beach bum, cut shoulders and long legs in concert. Do 3 series of 10 reps.
Bend the right knee and lengthen from hip to knee joint, lift ribs, drop the hip, flex the foot. Now kick the ceiling (again, small but powerful moves 3x10). Your right side on fire...just last one move - Extend your leg straight back and squeeze seat muscles bending at the knee...extend/bend 10 times.
Repeat on the left side!
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Add your own variations, as long as the hips are drawn to level, belly lifted and shoulders broad- you will feel a nice burn in your seat :)
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ROCKIN' SHOULDERS
Start in a table top pose with your knees under your hips and your hands under your shoulders.
Press your hands and elbows down and isometrically elbows towards each other, tuck your toes under and lift your tailbone all the way up and back, so that you create a long , straight line from the crown of your head to the end of your spine. Push down your heels (feel free to bend your knees to release your hamstrings). Now, inhale and lift your heels, shift your entire body weight forward, bringing your chin in front of your hands. Exhale, press through the heels, engage your core and bring yourself to the starting position! Great! It's hard if you use just your shoulders. So, engage the ENTIRE body- use your strong legs, your butt, your core- use all the muscles in concert; stretch your spine all the way up and back, use your feet to lift your body up and and forward. You can do it.
This one shapes your arms and sides, gives that nice "cut" you ask me about. As with all of my moves, it works all the muscle groups effectively shaping a long and lean look.
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