Thursday, December 30, 2010

More of Yoga teaching

Wednesday turned into rest day.
Thursday morning class was no show, expected, so I did personal practice emphasizing inversions and the breath.
Thursday evening, the Regulars came as usual and it was an enjoyable practice of Primary Series, using more relaxation.  Much needed from too much Christmas meals and a long break from the last practice.

Tuesday, December 28, 2010

Yoga calls me early today

I awakened early going outside for the morning paper and the grass was frosted white everywhere and it was cold with sun shining.  I drank a smoothie and drove to the yoga studio for a class,  Slow Flow Vinyasa.  I enjoyed not teaching today being off for the Holidays although I taught yesterday at a studio.

The door was opened by someone, not teaching, but had a key.  We waited inside and the teacher showed up and we spent a lot of time standing at front of mat doing breathing exercises then went into the Slow Flow routine.

Afterward I took my time and finally went outside and drove home and preparing a lunch sandwich using left over cornbread, veggies, and turkey pieces.  Now I am looking forward to the Ashtanga class tomorrow morning and evening wondering how many will show up during the Holidays.

We did twists rather than inversions at the class, but I longed for an inversion.  Isn't this picture nice?

PM practice on holiday was at a yoga studio Ashtanga Yoga Short forms with some full vinyasas, making it to Bhujapidasana (class did Bakasana), shoulder stand as the finishing pose and corpse pose.  Interesting class and delivery by the instructor.

Monday, December 27, 2010

Shanti Yoga and Counseling Led Class Ashtanga Yoga short forms

3 dedicated yoga souls showed up a little late, and we started the Ashtanga class with warm ups, then SS-A, SS-B, Fundamental standing poses, then Primary: emphasizing the jump backs even using blocks for elevation: Dandasana, Paschimottanasana A, B, C, Purvottanasana, Ardha Baddha Padma Paschimottanasana, Trianga Mudhaikapada Paschimottanasana, Janu Sirsana A,
B, C, Marichyasana A, B, C and D modified versions, skipped boat, then Bhujapidasana and/or Kakasana, Kurmasana, skipped Supta Kurmasana, skipped Garbha Pindiasana and Kukkutasana, then Baddha Konasana A and B, Upavishta Konasana A and B, Supta Konasana, Supta Padangusthasana A, Ubhaya Padangusthasana skipping Urdhva Mukha Paschimottanasana and finally Setu Bandasana, the finishing poses; Urdhva Dhanurasana 3 times, Paschimottanasana, Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Pindasana, skipping Matsyasana, and uttana Padasana, Sirsasana A but skipping b version then Baddha Padmasana, Padmasana Tolasana, and short Savasana.

Needless to say we went over allotted time

Sunday, December 26, 2010

PM Ashtanga Yoga Primary Series (cont.)

Started with Bhujapidasana not doing well then into Bakasana, Kurmasana holding for 10 breaths instead of following with Supta Kurnasana not being able to get both legs over shoulder backs,Garbha Pindasana skipping Kuddutasana then Baddha Konasana A, B, Upavishta Konasana A, B, Supta Konasana, Supta Padangusthasana A, Ubhaya Padangusthasana, then Setu Bandhasana modified on head but using arms and palms for support, then closing poses skipping urdhva dhanurasana, then to Paschimottanasana, sarvangasana, halasana, Karnapidasana, Urdhva Padmasana, Pindasana, forgot Matsyasana and uttana Padasana, then Sirsasana A skipping Sirsansana B then Baddha Padmasana, Padmasana, Tolasana, and Savasana.

I'm 4th from right in yellow shirt and brown long pants.

AM Yoga Practice

The morning ritual has begun today.
5 SS-A, 3 SS-B , Padangusthasana, Padahastasana, Utthita Trikonasana, Parivritta Trikonasana, Utthita Parsvakonasana, Prasarita Padottanasana A, B, C, D, Parsvottanasana, Utthita Hasta Padangusthasana, D, Ardha Baddha Padmottanasana (not binding), Utkatasana, Virabhadrasana A, B. Dandasana, Paschimottanasana A, B, C, Purvottanasana, Ardha Baddha Padma Paschimottanasana, Trianga Mukhaikapada Paschimottanasana, Janu Sirsasana A, B, C, Marichyasana A, B, C, D (not binding), Navasana once, then Baddha Padmasana, Padmasana, Tolasana, Savasana.

Worked emphasizing the jump backs and thrus after each asana of Primary Series.  Total time about 45 minutes.  Monday's goal is to add eight more asanas.  Also I must do led class at Shanti Yoga and Counseling Monday.

Saturday, December 25, 2010

Chin Up Challenge

Week 6, Day 3 completed.

Raining outside on Christmas Day, so using indoor door frame chin up bar.

Friday, December 24, 2010

Did Plyocide at the Gym this morning after Warrior Yoga at Home.

Warrior Yoga

This AM home workout was Tony Horton's Warrior Yoga, basically Power Yoga sequence repeated three times, then adding badda Konasana, child's pose and 10 breaths in Savasana. 

Thursday, December 23, 2010

Bring It!

Later this morning I went to Pro health and Fitness and did the circuit training 2nd day keeping same number of sets and reps and finishing with 50 crunches.  for so few stations it was a workout.  The squats with weights added should help me, for I have not included weighted squats and Tony Horton would be proud of developing a workout plan that includes working on improving our weaknesses.  Tomorrow I will do the next day of the chin up challenge.  This all should be fun.  And I plan on Plyocide, also, from this month's latest DVD of One On One.

MPCC Ashtanga Yoga AM Class

For this class I added some of the 2nd Series into the Primary Series adding variety to the practice.  students were not accustomed to the backbends of 2nd series and wanted to work more on bow pose and flipping onto the side holding the bow. 

Wednesday, December 22, 2010

Ashtanga Yoga Personal Practice

This AM yoga practice include SS-A, SS-B, Standing Poses, Primary Series, Final Finishing poses and corpse pose. 

Muscles felt great loosening up during the practice, had more strength even lifting buttocks and feet off floor as transition from one pose to another when not doing jump backs.

Tuesday, December 21, 2010

Pro Health and Fitness

I went to Pro health and fitness gym, and D. walked me through an exercise routine that even though three stations, each one exercised several muscle groups. I did 3 sets, 12 reps each set until the last one and did 4 sets.

lst exercise: used 30 pound bar with weights that he called jerk and press. Feet apart folded forward, lift the bar up with arms down pause then lift bar up to chest, pause, then push bar up overhead, pause, lover bar using tricips and biceps, pause, fold forward looking straight ahead, touch weights to floor and then repeat for total of 12 times. This was challenging doing for 3 sets. Resting appreciated between sets for 45 seconds.

2nd Exercise: Squats using 30 pounds on bar (with machine for safety), squat sitting back, stand up pushing bar up to top then coming up on toes, go into squat slowly and repeat for total of 12 reps, 3 sets, resting 45 seconds between sets.

3rd Exercise: Bench press using bar with 30 pounds (using machine for safety), slowly pushing up and slowly lowering down 12 reps, resting for 45 seconds between sets. This was too easy for me, so he had me do another set.

That was it. I sweated and the heart rate went up, and the quads and thighs felt exhausted. The first two exercise were most challenging. The 3rd was not, so D made me do another set.

He let me go and said come back Thursday same time. he suggested that I do some ab work and then go home.

This is a short workout but challenging. The goal is not to delay, but move thru it without wasting time.

He seemed surprised I was not feeling faint or too much out of breath. Good job. We will see how you feel Thursday. My form was very good and he said my goal should be doing 3-4 sets of each exercise until ready for increasing weight on 2nd and 3rd sets.

I looked at this as circuit training with only 3 stations.

AM Yoga Class at MPCC

Surprised so many showed up for practice, one lady even brought her granddaughter.  She was well behaved and a welcome addition to the class.  She liked SS and fundamental standing poses, but did not participate in the Primary Series Poses.

Gee I am wondering if evening class attends from 6-7 PM.  They told me last thursday that they had church function for Christmas.

Three ladies did show up for yoga class.  We did a more relaxed class without jump backs and thrus, but did many of the Primary Series poses.  The class laughed at some of the poses, not being able to do them.

No class Wednesday morning due to Christmas holiday schedule, and Tuesday morning we have class at MPCC, but no evening class.

Merry Christmas and Happy New Year.

Monday, December 20, 2010

Week 6, Day 2

Chin Up Challenge, day 2 week 6 completed.

Shanti Yoga and Counseling class

Ashtanga led class .  We used blocks for jump backs and jump thrus building arm balance strength.  In Marichyasana B, we used strap and  managed to grab fingers while binding.

The studio was cold and never did warm up even with heating system on and a portable heater running the whole time.  We did over 75% of Primary and finishing poses.  The class was fun as usual.

Saturday, December 18, 2010

Saturday at Pro Health and Fitness

Designed my own workout starting with the Day 1 week 6 of Chin up Challenge.

I did upper body workout waiting two minutes between sets or different exercise.  I also added some leg exercises, shoulders, shoulder presses, bicep curls , some yoga exercises for jump back and jump thrus using dumb bells for elevation, switch chin ups, push ups, crunches, and squats with no weights.

I also asked David to give me a workout for improving general conditioning, which he said to check with him Monday.  I hope we can manage a time for this.  I will have a workout routine and chart to fill out for each day in the Pro Health Gym.  The following is of me working on Marichyasana A, in the gym today I worked more on this using a strap almost reaching and grasping wrist.  I think I will use this more for wrap and grab.

Attended Yoga class

For unexplained reason, I went to friend's class in yoga.  It was a slowed down version of yoga with relaxation and combined with very basic poses, not many just staying in the pose for a long time, with instructor talking the whole time and music in the background.  Certainly was a change for me, and at the time I enjoyed, but do not intend to make this a regular practice.  Occasional is enough for me.  And the next day I was sore.  yes staying in poses for several minutes does cause soreness.  I felt relaxed during the practice, but not really relaxed.  I had not warmed up or even done a single sun salutation.  but I had done fish pose for at 5 minutes and the cat dog, and lots of child poses, apasana, and standing sun salutes, sitting sun salutes, and forward fold standing and a sitting forward fold and dandasana pose,

Thursday, December 16, 2010

chin up challenge

Wednesday I went to Aerobics Step class and managed to keep up, but not as familiar with routine as the regulars in the class.
Later during the day, I took the test for advancing in the chin up challenge and did 10 to move ahead to the next week that required nine for moving forward.  If less than 9, then one would repeat the previous week.

Wednesday, December 15, 2010

Tuesday at Moss Point Community Center Yoga Classes

The day class fielded only two, but dedicated Ashtanga yoginnis and myself.  We did full vinyasa version of Primary Series, what we could do with 60 minutes.

Evening class has 3 regulars that show up every class. During this class instead of jump backs, we did the 5 breaths lying in corpse pose between each asana.  This was very relaxing yet had more energy for the asanas.

Monday, December 13, 2010

Shanti Yoga and Counseling

Morning Ashtanga Yoga for Life class brought in new student at Shanti.  The floor was cold and took a while warming up, then near end of SS-B's one of students wanted to open the door and let in fresh air.  Our bodies were warm and the fresh cool air felt good mixed with the heated air.

Chin Up Challenge

Week 5, Day 3 Chin Up Challenge

Sunday, December 12, 2010


Ashtanga Yoga Short Forms outside in the sunshine.

Did 50 crunches additional exercise.

Wednesday, December 8, 2010

Ashtanga Yoga Christmas

Ashtanga yoga practice for Christmas includes Pink Floyd Music, Aron Neville Christmas Musis, meditaion, candle gazing.  Ashtanga short forms with Sivasana instead of jump backs.  Final relaxation.

Chin up challenge

Week 5, Day 1

175 pounds

Tuesday, December 7, 2010

Moss Point Community Center Riverfront Yoga

Beautiful classes today in the morning and evening.

Christmas songs by Aaron Neville, meditation, pranayama, ashtanga Yoga using sivasana between SS-A and SS-B, Standing Poses, and some of Primary using corpse pose between each asana and final sivasana.

Monday, December 6, 2010

Ashtanga Yoga

Shanti yoga and Counseling Studio.

Morning class pace quicker than usual with just two students, but we were able to put in more of Primary Series and I added six of the Intermediate Series.


 P90x Total Body plus

Change of pace today with total body plus, which had chin ups as part of total body workout.  It moved a little too fast, as if Tony was in a hurry.

Saturday, December 4, 2010

Slim In 6 day 3

This week I started Slim In 6 doing Start It Up and today I added Ab Workout to Start It Up SIU.

 Weight 176
Skin 7 MM near tip of pelvis and towards naval.
neck 14.5 inches, Biceps 14, Chest 41, waist 33.5, Hips 33.5,
Thighs 21 inches, Calves 16

I have 13.3% body fat.
I have 23.4 Pounds of fat and 152.6 Pounds of lean (muscle, bone, body water)

lst three pictures taken today after exercising outside in the driveway yesterday.  The last two were taken prior to getting some sunshine.

Friday, December 3, 2010

Chin Up Challenge

day 3 week 4 completed.

Food and exercise diary

December 3, 2010

Gymnastics, general
Aerobics, high impact
Pull-ups, vigorous

Thursday, December 2, 2010

Slim In 6

This morning I started Slim In 6 DVD exercise program from Beach Body.

My weight is now 175, at 5'11".

I am on fat burning diet also hoping to lose 3% body fat.  This diet combined with regular daily exercise should be met within 6 weeks.

Thursday classes

Morning led class at Moss Point Riverfront had new student, who was only one present; so it was a private class.  The evening class had regulars come join me in the practice.  They are always present and know the routine well, not needing much direction.  I usually just count and say exhale or inhale.

Wednesday, December 1, 2010

Tuesday Yoga led classes

Tuesday yoga led classes at Moss Point Community Center went well.  Morning class felt great, but we took it easy after Thanksgiving weekend.  The night class was more sweat with candles burning lighting the room and night lights reflecting over the RiverFront water.

Chin Up Challenge

Monday I did P90X One on One MC2 Base and Back, which included lots of chin ups.  My chest and abdominals were sore, so I waited until today for Day 2 of week 4 chin ups.  Base and back and a day or recovery really helped me do the chin up challenge with good form.