Jen's Fitness Tips » Flexibility/Stretch

Tip #79: Yoga Corpse Pose

Jen — Sun, 11 Apr 2010 19:24:09 +0000

Take a deep breath and simply relax into the yoga corpse pose. Breathe. Relax. Feel your breath. Feel your breath leaving and entering your lower belly. Stay present. Unwind. De-stress. Let go of all worries. Let go of all tension. Let go of the past. Let go of frustrations. Let go! Sound good right?! Yes! Lay down face up. Elongate the body from your head to your toes. Relax by allowing your legs to fall open. Lay your arms out beside you palms facing up. Let your back keep its small natural curve. Just relax. Breathe in. Breathe out. Find yourself forgetting the past and becoming present. Your body is loosening up. Your body is relaxing. You are at ease. Do this for you. Do this after a long week. Do this everyday! Take it easy with the yoga corpse pose!

Now try it! Go ahead and take your position on the floor. Open up. Uwind. Relax into the yoga corpse pose. Watch your breath. Feel your breath. Breathe. Breathe slowly. Stay in this pose for 10 minutes. Work up to 20 or 30 minutes. Do something good for your body in this nice and easy yoga corpse pose!

Add this to your stretching routine everyday if you want! Do nothing for a change!

Are you finally relaxing with this calming yoga corpse pose?!

This is the 11th day of the 100 push up challenge! See definition yet? Upper body firming up? Seeing a difference? If you haven’t started, join today! I’m doing this challenge all through April right along with you! I’ve done 40 push ups so far today! 60 to go! Lets get fit together! Check it out!!!

Take care and get fit…Jen

Tip #74: Yoga Crane

Jen — Mon, 05 Apr 2010 02:40:10 +0000

Challenge your yoga with the yoga crane! Tone and stretch your upper body with the crane pose! This yoga crane pose will be hard at first but with the right balance and focus, you will be a pro! Lets get started! Bend your legs and crouch down over your heels. Lean forward onto your hands. Keep leaning your weight onto your hands as you bring your knees to your elbows. It’s all about balance right here! Don’t give up! You’ll find the right balance between your upper body and lower body. Might take several practice rounds, but you can do it! Improve your strength and flexibility with the yoga crane pose!

Now try it! Crouch down into the yoga crane position. When you find your balance, hold this pose for 30-40 seconds. Rest for 10 seconds and repeat completing 3 sets. Challenge yourself with a new yoga move…the yoga crane!

Add this to your yoga routine. This yoga pose isn’t easy, but don’t let that stop you!

How are you doing with this yoga crane pose?!

This is the 4th day of the 100 push up challenge! How are you doing with that challenge? If you haven’t started, start right now! I’ve been doing mine…hope you are doing yours! Lets get fit together! Check it out!!!

Take care and get fit…Jen

Tip #69: Reach For The Sun Yoga

Jen — Fri, 26 Mar 2010 21:41:31 +0000

Stretch after a long week. Stretch after a hard workout. Stretch after a stressful day. Stretch out! Do some yoga!! Reach for the sun! Yoga releases tension and stress. Breathe in and regain the energy you lost. Breathe out and feel like a brand new person! Lets do some yoga on the floor stretching the spine and waist! Take a seat on the floor. Bring your hand together reaching your arms to the sky. Elongate the spine. Keeping your glutes on the floor, stretch to the left and then to the right. Stretch as far as your body will let you without causing pain. Reach for the sun with a little yoga!

Now try it!! Sit down. Watch your posture. Keep your body upright. Stretch up to the sky and hold for 30-40 seconds. Stretch to the left and hold for 30-40 seconds. Stretch to the right and hold for 30-40 seconds. Complete 3 sets. Challenge yourself by holding each position longer! Yoga time!

Add this to your yoga routine. Get rid of sore muscles with yoga!

Love this stretch?! Stress-free yet?!!

Take care and get fit…Jen

Tip #64: Meditation

Jen — Mon, 22 Mar 2010 01:13:23 +0000

Sometimes we need to clear our minds. Want a moment to free your mind of stress, worry, anxiety, fear, pain, etc.? Of course you do! Stretch your soul and simply let go. Meditation is key to becoming present and mindful. Take some time for you. Take this time to do absolutely nothing! Turn the TV off! Listen to some meditating music if you like. Go ahead and sit down. Cross your legs. Straighten your back. Let your shoulders relax. Rest your hands on your knees. The key to staying present and not letting your mind wonder off, is to focus on your breath. That’s it! Breathe. Relax your muscles. Relax your brain. Relax your body. Meditate!

Now try it! Get into position. Watch your posture. Keep that back staight to prevent sore muscles. Just breathe. Make a goal of meditating for 5 minutes. Challenge yourself by increasing the time and by staying present! Increase your mental and physical health now!

Add meditation to your weekly stretching routine. Ummmmm!

Letting go yet?! Do you meditate?! How often?

Take care and get fit…Jen

Tip #59: Seated Spinal Twist

Jen — Fri, 12 Mar 2010 17:18:22 +0000

Take a seat and relax! You probably had a long week at the office, busy week with the kids, long week studying at school, etc.! Find a quiet spot. Put on some soft music. Practice some yoga! Yoga is great for calming the body and easing the mind. Why not slip into some comfortable clothes. Settle down on the floor. The seated spinal twist move in yoga is perfect after a long week. This pose stretches your back, shoulders, and hips! Sit down Indian style. Keep your body tall. Cross your right leg over the left leg. Right foot should be on the floor with your knee against your chest. Grab your right knee with the left arm and twist to the right. Use your right arm to twist further. Feel good?! It should. Switch sides. Relax into the seated spinal twist!

Now try it! Take a position on the floor. Cross over the right leg and twist to your right. Hold this pose for 30-40 seconds. Switch sides and repeat. Complete at least 3 sets. Challenge yourself by holding the pose for 60 seconds and/or by twisting further! Remember to breathe. Simply let go!

Add this pose to your yoga workout. Take some “me” time today!

Muscles relaxing yet?! Tell me about it?!

Take care and get fit…Jen

Tip #54: Kneeling Back Stretch

Jen — Mon, 08 Mar 2010 02:20:59 +0000

After a long week, your body probably cold use a great stretch! Let yourself go with a nice yoga pose! Release all your tension. Release all your stress. Release all your frustrations. Release. Relax. And Breathe. Time to get started. The kneeling back stretch is a great yoga exercise that stretches out your back, core, chest, shoulders, and quads. Kneel down on your knees. Keep you body upright and tall. Reach your hands back and grab your ankles. If you are flexible enough round your back into the stretch and drop you head back. Totally relax. This may be difficult for some so work up to the full stretch. Improve your flexibility and strength with the kneeling back stretch.

Now try it! Get down on your knees. Elongate your body up from your knees. Touch your toes and hold the back stretch for 30-40 counts. Release. Complete at least 3 sets. Remember to breathe. Challenge yourself with each practice to improve your flexibility. Relax into this stretch. You deserve it!

Add this exercise to your stretching routine. Take some time for you!

Back and core stretch out yet?! Tell me about it?!

Take care and get fit…Jen

Olympic Special #10: Curling Crescent Lunge

Jen — Fri, 26 Feb 2010 22:35:31 +0000

This is the last of the Olympic fit tips!! Curling athletes may not break a sweat but the first person to start curling gets a really nice stretch! See how the curler pushing the ball lunges down low stretching the front quad muscle! This alone can be a great stretch for anyone! Take some time to watch what they do and find out curlers are flexible and strong! The lunge a curler moves into is very similar to a yoga pose….the crescent lunge! It’s a perfect exercise to improve flexibility and strength. This pose stretches out tense muscles and elongates the body for a leaner you! So get down on the ground. Bend your right leg out in front of you and elongate your left leg behind your. Keep the left knee on the ground. Extend your right knee and stretch out making your upper body as tall as it can go! Stretch out in the crescent lunge pose like Olympic curlers!

Now try it! Get into the crescent lunge position. Stretch into the quad muscles and feel the muscles elongating. Start with the right leg out in front flexing the quad for 30-40 counts. Switch sides and repeat. Complete at least 3 sets. Challenge yourself by lunging lower and/ or by bringing your arms overhead. Have fun with this yoga pose…it feels so good!!

Watch the Olympics and get inspired! Add this exercise to your stretching routine! Get flexible right now!!

Love this curling workout?! Getting leaner?!

Take care and get fit…Jen

Olympic Special #5: Figure Skating Dance Pose

Jen — Fri, 19 Feb 2010 17:41:13 +0000

Figure skating shows off the skills and the moves! It’s crazy to imagine jumping in the air and landing on the ice with slivers as shoes! Figure skaters have charisma, talent, grace, strength, stamina, and so much more! They skate several hours a day giving it their all. They perform with such heart and determination. Have you seen figure skating before?! Look at what they do. They spin, jump, glide, squat, dance, move, twirl, lunge, stretch, etc! These athletes are lean and fit! You too can be lean and fit with a simple yoga pose. They yoga pose is a dance position very similar to a figure skating skill. Know how they grab one foot from behind and lift it up. This is the dance pose! Lets start! Stand up nice and tall. Bend the right foot to the butt and grab that foot with the right hand. Stretch out the left arm for balance. Lift the right leg up as far as your limit and hold this pose. Switch sides. Feel the legs stretching and firming up. You give the body a nice stretch especially in the lower half! Strike a dance pose like the graceful athletes of figure skating!

Now try it! Get ready to dance! Stand tall and grab your right foot with the right hand and stretch out nice and long into the dance pose. Hold this yoga pose for 30-40 seconds. Switch sides and repeat! Complete at least 3 sets. Work on your balance. The better the balance, the stronger your body gets! Challenge yourself by bringing the leg up higher and holding for a longer period of time. Stretch out and dance!

Watch the Olympics and get inspired! Add this exercise to your stretching workout! Get a lean body right now!!

Love this figure skating exercise?! Watch the women compete!

Take care and get fit…Jen

Tip #49: Standing Side Stretch

Jen — Fri, 12 Feb 2010 17:34:24 +0000

You’ve worked hard this week! Time to unwind and distress those tense muscles! Why not stretch your whole body out with an easy standing side stretch! This is a perfect exercise for those of you who worked extra hard on your abs and obliques! This is an equally a super stretch for all the runners out there who can occasionally get a sore side! Lets get the sore muscle all worked out! Stand up tall. Raise your arms parallel to the ground. Bend from the waist but keep your upper body straight. So you will bend down and twist. Touch your left foot with your right hand and switch sides. Feel the side muscles stretching and elongating. Do this stretch after any abdominal exercises or running workouts. Get flexible with the standing side stretch!

Now try it! Stand tall. Bend and twist down to the left foot for 2-4 counts and return to the starting position. Repeat on the right side. Do this 20 times. Complete at least 3 sets. For a deeper challenging stretch, touch behind your foot instead of the toes. Stretch out those sides!

Add this exercise to your weekly stretching routine. No more sore muscles!

Feel your side muscles elongating?! Tell me about it?!

Take care and get fit…Jen

Tip #44: Standing Quad Stretch

Jen — Fri, 05 Feb 2010 17:20:15 +0000

Worked your quad muscles hard this week?! Stand up and stretch out your quadriceps! The standing quad stretch elongates tight muscles. Do this stretch after running, walking, weight training, and any aerobic activiy that involves your quadriceps. You use your quads during workouts and in your everyday routine. So stop and think. Take care of your muscles. Stretch out the quads! Rest and relax! Start your workouts with fresh new legs! Lets get started. Stand up tall. Bend your right leg at the knee. With the right hand, grab your right ankle and pull towards the butt. Hold this pose and switch sides. Feel the quadriceps muscle pulling and stretching out. Work out those tight muscles with the standing quad stretch!

Now try it! Standing tall, bend the leg and stretch the quad for 30-40 seconds. Switch sides. Hold the opposite arm out for balance and support. Remember to breathe! Loosen up that tight muscle and simply relax!

Add this stretch after all your workouts. Stretch…stretch those quads!

Quad muscles relaxed yet?! Love the stretch?! Tell me about it?!

Take care and get fit…Jen