Wednesday, August 14, 2013

Over Indulgence and I.T. Band Basics

Well culminating with an AWESOME day at Six Flags/Great Adventure with the hubs and some homies, this marks the end of our "excess." There was money spent, dinners out (because there was no food in the house...like that's the answer!), DAIRY, and even a gluten frenzy with a belly full of beer over the past week or two. It's official: our bodies and our wallets are paying for it. Both Jordan and I believe that completely cutting everything out to the EXTREME is just asking for trouble, but it's times like these that I definitely know that the dietary changes I have made in the past year are really for the best. Dairy, gluten, sugars, simple carbohydrates--as awesome as I sometimes think they are in the moment, never fill me, satisfy me or make me happy in the long run.

And it turns out that when shopping correctly (because I know that shopping properly for local veggies, fruits and farm raised meats can seem pricey at first!), keeping all the crap in your daily routine tends to deplete the funds even faster!!

So it's back to working out, cooking at home, brewing our own teas and extract syrups for seltzer, and making sure that our "indulgences" come from the amazing Veggie Boxes we get weekly from Robson's Farm! Check them out!


And here enters "The Challenge!" Tentative title: FREE FUN FRENZY!

Aside from our four days of vacation at the end of the month (where we'll still be pretty darn frugal, I swear!) I'm challenging us to 30 days of seeking out as much FREE FUN AS POSSIBLE! I'm not saying we have to have a schedule jam packed with fabulous freebies, but at least for the next month, I'll be passing along some Primal Passages about ouf Free Finds! (Oooh, I love alliterations.) Check back regularly for our cheapskate choices!

Now on to the yogi-goodness! Regularly I'll be breaking down the awesomeness of particular poses and how they can help with your every day life: whether it's for yogis, CrossFitters, weightlifters, runners, dancers, actors, writers, talkers, sitters, standers, you name it!

As this is the first installment, I want to start with a BANG, attacking a common complaint that I hear in the gym: TIGHT I.T. BANDS! ( <-- Learn what they are!) They are a doozy and can do a number on your form if you aren't regularly tending to their needs. Besides foam rolling, adding the following yoga postures to your routine will have those bands singing in no time!


PRIMAL POSES


Square Pose
SQUARE POSE is from the Yin Yoga practice. Usually you'll hang out here for a bit--start in a comfortable seated position, and slowly (but surely!) start on whichever side you like and place your ankle on top of the opposite knee. Align your shins as parallel as possible. As long as this feels good within the knees, feel free to add gentle pressure using your hands, or turn this into a forward fold. Repeat on the other side.  I'd give it 10 breaths each. 
Pigeon Pose (modification: pillow under hip)
PIGEON POSE  also know as "One Legged King Pigeon pose" or  "Eka Pada Rajakapotasana" (say that 3 times fast!) is one of my all time favorites and one of the first I will suggest to anyone with I.T. Band, psoas, or hip issues.   Begin on all fours then slide your right knee forward to the back of your right wrist; pulling your right knee as close to parallel to the front of the mat as possible. Use your back toes to straighten the extended knee, placing the front of the thigh to the floor. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor and both hips settle heavy and even toward the floor below you. If the spirit moves you, you can turn this into a forward fold and stretch your arms forward. (NOTE: as shown in the photo, this can be modified by putting a bolster or pillow just under the hip of the BENT LEG.) Repeat on the other side, about 10 breaths each.

Triangle...
...to Revolved Triangle!
TRIANGLE POSE  or "Utthita Trikonasana" is going to be a doozy here, as I revolve you later on! Stand tall then step your right foot backwards, toes pointing out toward the long side of the mat. Raise your arms parallel to the floor, surfer-style! Now on a breath out, extend your upper body directly over the the right leg (little teapot-style), bending from the hip, not the waist! Rotate the torso to the left, and bring your right hand down to a block, your shin, ankle, or the floor outside your right footy. Shoot that left arm toward the ceiling, aligning the shoulders. YOU DID IT! (hold for 5 to 10 breaths and you're golden)

NOW....
REVOLVED TRIANGLE POSE or "Parivrtta Trikonasana" is a little more challenging, but I promise you--your legs will know its greatness soon enough! From TRIANGLE POSE, draw your extended arm back down to the floor and square your hips over the forward leg. This time you will plant that left hand down to a block, your shin, ankle or the floor. Then slowly but surely, as you twist and rotate to the right, you will peel that right hand up to ceiling and and stack your shoulders once again. Hello I.T. Bands!! I'd give this about 5-10 as well; repeat both poses on the other side.
Eye of the Needle

EYE OF THE NEEDLE or "Sucirandhrasana" is another yogi-trade-secret and the last pose for today that will work wonders on your legs! Lie on your back with your knees bent and the soles of your feet on the floor. Hug your left knee into your chest. Cross the left ankle over right knee. That's step one! Let the left knee relax away from your torso. Bring both your hands to your right hamstring, lifting your right foot off the floor and threading your left hand through your legs to do so. Using your hands, draw your right thigh toward your chest. Try to keep both feet flexed and chill out here for about 10 breaths. Repeat on the other side.


YOU'VE DONE IT!

Now get those I.T. bands loose, your hips open, and your body ready now for whatever you throw at it!

Until next time, Cave-Kids!

Grr...urg...LOVE,
This Primal Yogi

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