EVENTS
Yoga for Women and Longevity On-line Class
Saturday, March 7th
8 to 9:10am Pacific, 9 to 10:10am Mountain,
10 to 11:10am Central, 11am to 12:10pm Eastern
8 to 9:10am Pacific, 9 to 10:10am Mountain,
10 to 11:10am Central, 11am to 12:10pm Eastern
Join me on Zoom for a specially themed 70 minute yoga class.
This is a class that celebrates you, helps you to be in touch with your feminine self, and works to bring balance to your body and it’s systems. You will experience gentle movement, Hatha Flow Yoga, pelvic floor awareness and exercises, poses that support women’s natural cycles, and more.
The class will include: Pranayama (breath exercises), Gentle Movement, Hatha Flow Yoga, Mudras (hand gestures), and Mantra (sound).
Open to all level students. There will be standing poses, and balance poses that may be challenging to some. Modifications can definitely be offered.
$25
You do not need to be present in the class. It will be recorded, and you will have access to the video through March 14th.
Click the Register Here button below to go to Ubindi, then scroll to Yoga for Women and Longevity On-line Class on March 7th.
This is a class that celebrates you, helps you to be in touch with your feminine self, and works to bring balance to your body and it’s systems. You will experience gentle movement, Hatha Flow Yoga, pelvic floor awareness and exercises, poses that support women’s natural cycles, and more.
The class will include: Pranayama (breath exercises), Gentle Movement, Hatha Flow Yoga, Mudras (hand gestures), and Mantra (sound).
Open to all level students. There will be standing poses, and balance poses that may be challenging to some. Modifications can definitely be offered.
$25
You do not need to be present in the class. It will be recorded, and you will have access to the video through March 14th.
Click the Register Here button below to go to Ubindi, then scroll to Yoga for Women and Longevity On-line Class on March 7th.
Reiki Level 1 Training - In person in Hailey, ID
30-Day Plank Challenge
Begin Anytime - On Your Own Schedule
Benefits of Plank
How to do Plank
Modifications
keep one knee to the floor or lower both knees immediately after stepping feet back
keep hips forward so that the body is still in a plank shape with the knees to the floor
30-Day Schedule
Day 1 - 20 seconds
Day 2 - 30 seconds
Day 3 - 40 seconds
Day 4 - 50 seconds
Day 5 - 50 seconds
Day 6 - rest day
Day 7 - 50 seconds
Day 8 - 60 seconds
Day 9 - 60 seconds
Day 10 - 70 seconds
Day 11 - 80 seconds
Day 12 - 90 seconds
Day 13 - rest day
Day 14 - 90 seconds
Day 15 - 100 seconds
Day 16 - 110 seconds
Day 17 - 120 seconds
Day 18 - 130 seconds
Day 19 - rest day
Day 20 - 130 seconds
Day 21 - 130 seconds
Day 22 - 140 seconds
Day 23 - 140 seconds
Day 24 - 150 seconds
Day 25 - 160 seconds
Day 26 - rest day
Day 27 - 160 seconds
Day 28 - 170 seconds
Day 29 - 170 seconds
Day 30 - 180 seconds
- strengthens arms, wrists, spine & back
- tones the abdomen
- decreases low back tension & pain
How to do Plank
- come to hands and knees (all 4’s)
- place wrists under shoulders
- spread the fingers and point the middle finger forward
- parallel the wrists to the short edge of the mat in front of you
- press even from thumb to pinky (especially into the pointer finger)
- rotate your upper arms outwards, and broaden the collar bones
- keep your shoulders directly over your wrists as you step one foot back, and then the other foot back into plank
- try to keep hips level as you step back, and to not hike them up
- push the floor away with hands and balls of feet
- lengthen from the top of the head through the feet
- hug the belly in towards the spine
Modifications
keep one knee to the floor or lower both knees immediately after stepping feet back
keep hips forward so that the body is still in a plank shape with the knees to the floor
30-Day Schedule
Day 1 - 20 seconds
Day 2 - 30 seconds
Day 3 - 40 seconds
Day 4 - 50 seconds
Day 5 - 50 seconds
Day 6 - rest day
Day 7 - 50 seconds
Day 8 - 60 seconds
Day 9 - 60 seconds
Day 10 - 70 seconds
Day 11 - 80 seconds
Day 12 - 90 seconds
Day 13 - rest day
Day 14 - 90 seconds
Day 15 - 100 seconds
Day 16 - 110 seconds
Day 17 - 120 seconds
Day 18 - 130 seconds
Day 19 - rest day
Day 20 - 130 seconds
Day 21 - 130 seconds
Day 22 - 140 seconds
Day 23 - 140 seconds
Day 24 - 150 seconds
Day 25 - 160 seconds
Day 26 - rest day
Day 27 - 160 seconds
Day 28 - 170 seconds
Day 29 - 170 seconds
Day 30 - 180 seconds
