Day 25 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 25 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

After a long weekend in Iowa, it’s time to catch up on yoga from the past few days!

Day 25 we are focusing on Revolved Goddess Pose (Revolved Fierce Angle Pose), or Parivrtta Utkata Konasana, a grounding pose. This pose strengthens the inner thighs, glutes, and pelvic muscles while relieving tension from the upper body and detoxifying the body.

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To get into Revolved Goddess Pose, begin in Tadasana with your hands on your hips. Bring your feet out wide and rotate them outward. Lower your hips down, bringing your knees close to 90 degrees and slide your hands out toward your knees. Bring your left shoulder toward the right side of your body, creating a twisting motion. Hold for a few breaths and repeat on opposite side.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 24 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 24 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Hopefully these yoga posts aren’t becoming too redundant! We only have a few more days to go so stick with me :) And, at least for me, I’m looking forward to coming back to these when I need a pose for a specific reason.

Day 24 we are focusing on Standing Crescent Pose, or Indudalasana, a standing pose. This pose strengthens your core, lengthens your side body and is a great warming stretch for your hip muscles.

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To get into Standing Crescent Pose, begin in Tadasana. Bring your feet together to touch and raise your arms over your head, palms together with finger tips to the sky. Bend to your right side, pushing your hips to the left and feeling a nice stretch in the left side of your body. Hold for a few breaths and repeat on the left side.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 23 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 23 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Day 23 we are focusing on Warrior I Pose, or Virabhadrasana I, a standing pose. This pose strengthens your shoulders, arms, thighs and back as well as stretches your hip flexors and abdomen. It also helps to improve balance and concentration – I could use more of both in my life right now!

warrior 1

To get into Warrior I Pose, start in Mountain Pose. Step one foot back about 3 feet and turn the toes toward the long edge of the mat, keeping the front toes facing forward. Rotate your hips so they are even with the front of the mat, bend your front knee to 90 degrees, and send your arms up toward the sky. Tuck your tailbone down and under while keeping your abdominals tight. Press through your feet and feel your legs engage and balance your body. Breathe and hold for 30-60 seconds and repeat on the other side.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 22 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 22 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Day 22 we are focusing on Triangle Pose, or modification of Utthika Trikonasana, a standing pose. This pose stretches your chest and shoulders as well as your spine. It strengthens and tones your thighs and increases the mobility of your hips joints. This is a GREAT pose to break up your desk job during the day. It’s okay if your coworkers stare ;)

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To get into Triangle Pose, start in Mountain Pose. Step one foot back about 3 feet and turn the toes toward the long edge of the mat, keeping the front toes facing forward. Face the side of the mat and bring your arms up to a “T.” Bend at your hips toward your front foot, reaching your front hand down toward your shin and your back hand up toward the sky, keeping the T formation. Gaze down toward the mat or upward for a more advanced balance.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 21 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 21 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

At the beginning of my pregnancy – actually until very recently, I always thought twists were not allowed and unsafe for the baby. While “extreme” twists are not safe, modified twisting poses are totally fine and actually can help to alleviate common pregnancy pains such as lower back aches.

Day 21 we are focusing on Modified Seated Spinal Twist Pose, or modification of Ardha Matsyendrasana, a twisting pose. This pose increases flexibility of the spine, decreases low back pain, and helps to stretch the hips and hip flexors.

seated spinal twist

To get into Modified Seated Spinal Twist Pose, begin seated with both feet out in front of your body. Bring one foot back to your opposite knee and press the arm from the same side into the inner portion of your thigh. Gently twist in the opposite direction, feeling a nice opening in your chest and lower back. Hold for a few seconds and then relax. Repeat on the opposite side.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 20 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 20 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Day 20 we are focusing on Dolphin Plank Pose, or Makara Adho Mukha Svanasana, a stabilizing pose. This pose strengthens the core, shoulders, and chest muscles, tons the core and booty, helps to stretch the feet and hamstrings, as well as helps to minimize stress and depression. And, I don’t know you about, but I think dolphins are pretty cool so anything with the name dolphin in yoga is one of my favorite poses!

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To get into Dolphin Plank Pose, begin in Plank Pose. Lower down to your forearms one at a time, making sure that your elbows are directly below your shoulders. Send your shoulder blades down your back and your heels to the back of the room. Feel a nice stretch in your calves and arches of the feet. Keep your core strong and hold, breathing for one minute. Lower to the mat and repeat.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 19 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 19 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Day 19 we are focusing on Reverse Tabletop Pose, or Ardha Purvottanasana, a simple backbend pose. This pose opens the chest and shoulders, tones the core muscles, is a safe and effective stretch for your hamstrings, and helps to build and engage the muscles in your pelvic area. Plus, it just feels good :)

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To get into Reverse Tabletop Pose, begin in Staff Pose with legs out in front of you. Bend your knees and place the soles of your feet on your mat, hip distance apart. Place your palms, fingers toward your feet, underneath your shoulders. Press your hips to the sky and bring your knees forward to be inline with your ankles. Continue utilizing your core and pelvic muscles to push your hips to the sky and drop your head backward, gazing upward. Hold for a few breaths and then bring your hips back down to the mat. Repeat.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 18 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 18 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Raise your hand if you saw THE movie of the month last weekend. I didn’t see the flick but I have read the books and I thought it would be beneficial for all of us yogis to embrace our “inner goddess” today ;) And if you ask me, goddesses need to have flexible hips. LOL. Okay, enough with my 50 Shades jokes… Let’s get down to yoga business!

Day 18 we are focusing on Goddess Pose, or Utkata Konasana, a strengthening and stretching pose. This pose stretches the hips, groin and chest and strengthens the quadriceps, inner thighs, upper back and shoulders. It helps to heat the body (I’m looking at you, polar vortex!) and also helps to prepare the body for childbirth by opening up the pelvis.

goddess pose

To get into Goddess Pose, stand in Mountain Pose and move feet out wide. Point toes outward and heels inward while bending your knees deeply. Sink your hips down to knee level and bring your arms up to shoulder height. Bend your elbows to bring your palms up by your head. Hold for 30-60 seconds.

It’s also fun to show off your guns while in this pose and give your inner goddess a whirl ;)

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 15 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 15 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Boy, oh boy do I have a good one coming at ya today. Tight hips and back pain be gone!

Day 15 we are focusing on Squat Pose, or Malasana, an opening and strengthening pose. This pose opens up the groin, lower back, and hips as well as tones the abdomen. It may look funny, but it feels oh so good.

squat pose

To get into Squat Pose, begin by standing with your feet wider than your hips, toes pointed outward. Sink your hips back and down slowly until you reach a deep squat, and your hips are a few inches off of the floor. Bring your hands to prayer and press your elbows against your knees to open up your hips. Keep your back straight and hold for 30-60 seconds. To get out of the pose, either sit back onto your mat or rise back up to standing.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

Day 14 #TakeTheLeap 30 Days of Yoga Challenge

Welcome to Day 14 of the #TakeTheLeap 30 Days of Yoga Challenge with prAna and Fit Approach.

Take the leap

Ready for another yoga pose on this gorgeous Sunday? I thought so! Let’s jump right in :)

Day 14 we are focusing on Tabletop Pose, or Bharmanasana, a basic pose that is the foundation for many other poses within your yoga practice including Downward Facing Dog and Cat-Cow. This pose also helps to straighten and realign the spine.

Tabletop Yoga

To get into Tabletop, come down to your hands and knees. Place your knees underneath your hips and your hands underneath your shoulders. Gaze down and slightly forward, keeping your neck in line with your spine. Straighten your back while keeping your shoulders away from your ears and your tailbone stretched toward the back of your mat.

Check out my other #TakeTheLeap 30 Days of Yoga Challenge poses here:

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