Be Present 100 news & updates

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Go check out my blog that I update regularly at http://bepresentyoga.wordpress.com and website at http://www.bepresent100.com

Thank you 🙏😊👍

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Updating two blogs is hard!

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Okay so I had this grand idea to create two blogs except it wasn’t so grand. Ha ha. I’m having trouble posting to both. So for now follow me over at http://bepresentyoga.wordpress.com I post here 2-3 times a week sometimes more.

Also check out my website at http://www.bepresent100.com

Also on Instagram @outdooryogi and twitter @bepresent100 & @outdooryogi

Thank you! More yoga and inspiration to come. ❤️✌️😊

Surfing and Yoga on the Lake? Sounds fishy to me.

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What do you get when you combine a love for water, the outdoors and a yogi? SUP Yoga, of course. It’s what’s happening these days! Seriously, where have you been? Okay so maybe we’ve all been in hibernation mode, myself included, but this spring chick has sprung and I am here to tell you what you’re missing! And why you should find a board and hop on ASAP! What is this paddle boarding that I speak of? Read on friends. 🙂

September 2013 (151)

What is Paddle Boarding?

Paddle boarding is a sport that allows you to have fun on the lake, get a great workout in and get a tan! What more could you want? Paddle Board’s are large surfboard’s, they are stable and can double as a yoga mat should you desire to break out your downward facing dog. You are able to stand up, sit down, lie down and even paddle on your knees. The possibilities are endless! You’re thinking what if I fall in, I have no balance?  The good news is that your body is already good at balancing and you will surprise yourself at how good you will be. I promise!  But you know what? What if you do fall in? Trust me on hot days you’ll be jumping in! That’s part of the fun. And guess what? The board’s stable enough that you can climb right back on with minimal effort. Think about pulling yourself out of the pool. It’s basically the same thing.  It’s therapeutic, it’s outdoors, you can’t beat the scenery, and it’s just plain fun by yourself or with a group. Does it sound like I’m trying to make a sale yet? That’s because I am! It won me over on day one. Try it! You won’t regret it.

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SUP Yoga

SUP Yoga, is you guessed it, yoga on a paddle board. Yoga is a little more challenging on the paddle board but that’s part of the fun! I do recommend you take a paddle board lesson before you take a SUP Yoga class. You’ll be more confident on the board and get more out of the experience.  So maybe you are new to yoga and you’re wondering if SUP Yoga is something you should try?  My answer is absolutely! After an intro paddle board class, and a couple of yoga classes, sign up for a SUP Yoga class! We do basic yoga poses and if you want to try a balancing pose or a headstand, I’m not going to stop you :). You always have the option of child’s pose or tanning on your board. Did I mention Savasana? Savasana will have new meaning after your SUP Yoga class, relaxing in the warm sun, sounds of nature that sing in the background, the gentle breeze that brushes over you and makes you feel like you’re a million miles away from reality. Yeah, it’s that good!

WHERE TO TRY?

Prepare for my plug here but seriously if you don’t live in or around the Knoxville-Clinton, TN area, what are you waiting for? Move! Okay kidding, you can Google- SUP Yoga or paddle boarding in your area and I’m sure you will find some great places on the water. However, if you are in my neck of the woods, Norris Paddling Adventures has you covered for all of your outdoor needs! Kayaking, hydro-biking, paddle boarding, canoeing, sup yoga and even a hydro-spin class!

SUP YOGA CLASSES

Sup Yoga Classes on Sundays @10am and Monday @6pm!

$30 for the board and the class.

Registration is required contact me to sign up at bepresent100@gmail.com

Follow @bepresent100 and @outdooryogi

 

Norris Paddling Adventures

Hydro-Spin Classes available. Contact John Marquis.

www.norrispaddlingadventures.com

Follow @norrispaddling

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This Ain’t Your Mama’s Yoga Class

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Okay so maybe it is, it’s everyone’s yoga class, actually. For those of you that know her music, the title is Miranda Lambert inspired. 🙂 This is a post specifically for beginner yogi’s. Would that be you? All country tunes aside, yoga has come a long way and its rapid growth continues. It’s popular mostly for yoga pants but also for its mile long list of benefits and results. Yet, there are so many people out there that haven’t tried it! So my hope is to encourage you to give it a try. You have nothing to lose and so much to gain.

What to expect in your first yoga class?

We will be moving up and down and all around. There’s a chance you will sweat. Depending on the yoga class you attend. Be sure and discuss your questions or concerns with the teacher beforehand and always checkout the class description before attending. Gentle yoga & meditation, no sweat, power Yoga, much sweat! You get the idea.

What to wear when you don’t have yoga pants?

What? No yoga pants! Don’t panic that’s why I’m here. Yoga pants are comfy and they let you move so they are nice, however workout pants, sweatpants, shorts will do the trick. Anything you feel comfortable in and that allows to move.

Advice for a beginner?

Arrive early, introduce yourself to the teacher, ask any questions that you may have. Let them know you are a beginner. If you have injuries, for instance you have had knee surgery, let the teacher know and they will be able to provide modifications throughout the class.

Do we chant and meditate in yoga class?

If were being honest, I’ve never been a big fan of the chanting even in my yoga trainings. I just kind of sit there and observed. Oh, but how a few years and research can change someone. 🙂 I’ve learned to never say never when it comes to pretty much everything, chanting included. While I personally haven’t included it in my classes there are some that do. I have started chanting some in my own meditation practice. It’s very soothing and research has also shown it to be beneficial especially in preventing Alzheimer’s. I will be posting more on that soon. The bottom line is to find a class that resonates with you whether that includes chanting or no chanting. It’s all good for you. It’s kind of like church there’s a yoga class for everyone.

Poses for a Beginner

Here are some poses you will probably see in your first yoga class. I’ve included pictures and a short video.

Forward Fold

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Place your feet hip-width apart. Raise your arms overhead, bend your knees, and fold forward, leading with your chest. Hinging from the hips. Bend your knees as much as you desire here. If you find that your hands do not reach the floor, place your hands on a block for support.

Downward Facing Dog

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From all the all fours position, curl your toes and lift the knees up and send the hips up and back. Spread your fingers wide. Lift the heels if necessary but press them toward the mat. Draw the shoulders away from the ears.

Plank

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Align the shoulders over the wrists. Draw the navel in and lengthen through the spine. Create a nice long line of energy. If you hips sink, drop the knees to the mat.

Chaturanga

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From plank propel yourself forward slightly so that your elbows align over the wrists as you lower down into a push-up. Elbows hug in towards the ribs. Shoulder blades hug the back. Again if the hips sink, drop the knees. This will keep you from compromising your low back.

Cobra Pose

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Arms are straight, legs are on the mat. Imagine you have an egg beneath your low abdomen so your lifting up and opening up the chest, drawing the shoulders down.

Upward Facing Dog

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In this pose your pressing the ground away from you, shoulders still back and down, heart is open and your pressing down through the tops of the feet. The legs are hovering a few inches off the mat. Practice the cobra pose until you feel strong enough to try this one. Listen to your body you will know when your ready to advance.

Vinyasa Flow-Sun Salutation

Runners & Desk Junkies: 4 Yoga Poses You Need In Your Life

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What do runners and desk junkies have in common? Tight hips! Use these juicy yoga stretches to open your hips and stay injury free. In order to get the most benefit from these hip openers, I suggest using a timer and holding each pose for 90 seconds. This will ensure you stay in the pose long enough to start allowing the tension and tightness to release. Let’s get started.

Bound Angle Pose (Baddha Konasana)

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Begin seated, bringing the soles of your feet together. Keep the spine long and hinge forward from the hips. Allow your hips to open and your knees to fall closer to the floor without pushing them. Just allowing them the space they need. If it’s only a thought for today, that’s perfectly okay. Work where you are.  Close your eyes and begin to breathe.

Lizard Pose (Utthan Pristhasana)

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Starting in a kneeling lunge position, (left foot in front) walk both hands to the inside of the knee/foot. Leave the arms extended or bring the forearms to the mat or block. Deepen the pose by lifting the back knee up off of the mat. Allow the knee to open up a little more to the left, lifting up through the arch of the foot to open the hips a little more.

Pigeon Pose (Eka Pada Rajakapotasana)

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There are a number of ways to come into pigeon pose. We will begin from the Lizard pose. One hand on each side, placing them underneath the shoulders, but not exact. You may walk your hands out in front as the photo demonstrates.  Beginning with the left foot in front, we walk the foot over as close as we can toward the right hand and the left knee will stay close to the left hand.  The back leg stretches all the way out behind us. Draw the navel in and keep the hips centered by not leaning to either side.  Imagine your tail bone curling slightly forward. You now have the option to fold forward and reach the arms out in front or stay upright. Yogi choice. 🙂

Fire Log Pose (Agnistambhasana)

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This is an intense hip opener and it may take some time for your hips to release to the full version of this pose. Be patient, do your best and listen to your body. Option 1: Start in a seated position, legs stretched out. Keep the left leg stretched out and bring the right foot in and place it on top of the left leg right above your knee. If this is enough, keep it here, allow yourself to sink into the stretch. Option 2: Deepen this pose further by bringing the left leg in. You will then be stacking your legs like fire logs demonstrated in the photo above. Shin over shin, knee over ankle on one side and ankle over knee on the other. In either option above, you may fold forward from the hips to intensify the stretch.

Hope you enjoyed these 4 hip opening yoga poses. Do them daily for the best results and try to incorporate a short warm-up before stretching which will help deepen your pose. If you have questions, send them to me!

Find more from this adventureous yogi at https://www.facebook.com/outdooryogi3 and on twitter:@outdooryogi