This morning's yoga class included:

- 5 minutes heart coherence breathing (5,5 breaths per minute, use a track like https://open.spotify.com/track/0ztPS3K6OBrbaQnyGqFLMh?si=7a8e8f2147754176 to guide inhales / exhales)

- modifying class on the fly because someone was still having wrist issues (byebye vinyasas, hello creative stepping backs)

- giving lots of options for poses "chose your own adventure" style.

- a nice 8 minute long savasana with a track that is scientifically proven to reduce anxiety and help relax (https://open.spotify.com/track/6kkwzB6hXLIONkEk9JciA6?si=a6918acf3f6c4b16 ) (*)

And it resulted in a great class, even I felt energized after teaching it!

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(*) ymmv like with all studies

#yoga #siddhayoga #holistic #energy #exercise #routine #remainhealthy #health #healthy #lifestyle #yogaclass #yogalife #yogamusic #yogapractice #tantra #mantra #onlineclass #peace #happiness #positivevibes #om #hindu #spiritualjourney #innerpeace #discipline #puja #protection

Srividya Tantram
www.srividyatantram.com

Today I decided to deviate from my standard teachers and try a class by someone new to me. It was not a good choice.

Her cues were confusing, her timing was off, her breathing was hurried (to the point of me taking one inhale in her two breath count) and all over the place (not always the same length breath), adding a 2 minute balance flow at the end & over five minutes in butterfly as a "cool down" before savasana.

I have (sadly) started a list of teachers with whom I will not take class.

First day getting some movement in, I kept it easy & safe with a 50 min yoga session at home, so I could stop at any time & grab a bolster & take a nap if needed

Managed to get through the whole thing, hard to breathe when upside down though. But I tried to slow down and focus on slowing down the transitions too.

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

So today's #Workout is

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed

Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang

Followed by more core!
- 30 crunches
- 60" elbow plank

Followed by a 60' yoga session.

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down

Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang

Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest

And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.

That was one of the **most** frustrating yoga classes I have done in a long-long time.

Class title: Get clear, with a focus on relieving stress, and part of a series called "Nourish & reset".

The teacher kept babbling nonsense of her (mis)understandings regarding the nervous system and some other stuff, while failing to count breaths because of her chattering (anywhere from only doing half to double and of course not the same for both sides).

On top of that, her physical cues were so underwhelming that in more of one occasion I had to look at the video and check WTF did she want me to do (up is not the same as half up). And sequencing fails with poses that do not flow together at all.

Oh and add the poetical language of "Rainbow your ribs over the right leg", "shine your heart" and other BS.

I can ignore some of these things, but when it all shows up together in a 55 min class, it pretty much ruins the experience. Now I know not to take another class with them.

Now and then a student of mine will fall asleep during savasana. I just let them rest for as long as possible (as long as they're not disturbing the class by loudly snoring). I will then gently wake them, they often apologize, and I get to tell them that it is all right, it is a sign their body needs the rest, to go home and get some extra rest.

So today it was my turn to doze off during savasana (during my own home practice, so no one to wake me up and no one to disturb). Guess my body is trying to tell me something

#PushUpProgram Week 4 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 6 rounds
- 6 e/s Tricep Kick Backs
- 6 Dumbbell Pull Overs
- 6 Push Up Negatives

Hold that thought: 2 rounds
- 35" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

After this, dinner, then going to teach yoga. Might skip some chaturangas today !

My bank is being overzealous with fraud protection, which means I am having trouble loading my business card to pay the next course I want to follow... Annoying, but thank you bank (also, thank you bank worker that answered my chat question on a Sunday afternoon, you don't get paid enough).

For those curious: I'll be taking a yoga nidra teacher training in the next months, to improve the restful qualities of savasana.

In case you missed it, this week's desk yoga break is available here: https://peertube.kcore.org/w/uNcWG7ct3SSdghi9fCKbMU

#PullUpProgram Week 4 Day 3

Warm up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

"Pump is real": 4 rounds
- 45" bat wing hold
- 10 inverted row (got the suspension system out for these)
- 10 weighed Russian twists

Modified pull-ups: 6 rounds
- 5 pull ups
- 45-60" rest

And finished with a 50 min vinyasa class, in case my shoulders weren't feeling it yet

#Police storm #yogaclass after people lying on floor mistaken for ‘#masskilling’

https://ground.news/article/uk-yoga-class-quietly-meditating-mistakenly-reported-as-mass-killing

#PullUpProgram week 3 day 3

Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead-bug overhead let down

Triceps - core - pulling: 4 rounds
- 8 triceps roll back (kneeling)
- 8 inverted rows
- 30" side plank, each side

And then finished with a 40 min vinyasa yoga class, sometimes the #YogaTeacher needs to be a #YogaStudent

In case you wonder how does an #AnatomyNerd #YogaTeacher prepare her #YogaForCrossfit sequences, this is how.

Take the #wod #WorkoutOfTheDay that happens before the yoga class, check which muscles are used by the movements, throw in a table, color code which muscles are used the most, and then go in reverse to the yoga-asana muscle table she created to select poses that will help stretch and/or strengthen those same muscles, plus add some #MyoFascialRelease for the most (red) used muscles.

Reminder that I teach yoga, mobility & myofascial release / self massage, and you can have a taste of my style in my mini desk yoga breaks & other videos over at insprana.yoga@peertube.kcore.org

I've been feeling tired, sleepy, unfocused and unmotivated all day (week).

I taught the (new, regular) Thursday evening yoga class and somehow I feel better.

What gives?

Today's #YogaForCrossFit #YogaClass had me switching between three spots (top of room, both sides) so students could see me demo (couple newbies ).

Any other #YogaTeacher does this?