I’m not big on regrets.  I did my thing, I likely used my best judgement at the time, so I live with it and move on.  Like the rumnogs I enjoyed over the holidays for example.  I had a great time.  Loved every one of them.  So no regrets - but - the question I’m asking myself these days is how do I get my butt back in gear so that I can lift it in Plank pose?  Can anyone relate?

So this topic’s going to be at least 3 parts (we’ll see how many I come up with).  These are little additives for your yoga sessions, designed to kick it up a notch.

These additives are not classic yoga, but it shouldn’t feel like aerobics class either.  Keep the movements slow and deliberate.  Be mindful of what you’re doing and don’t just get the reps in.  The key is to work at your own level, mix in resting poses and enjoy some good solid stretching at the end so body *and* mind are in a happy place.

  1. Mix in a Lunge with your Sun Salutations and try it this way.  Lunge with your right leg forward first.  Bring arms into a t-position.  With an exhale twist right, then inhale back.  Keep your exhales nice and slow, twisting as far as you with a straight spine.  Repeat for 5 and then change sides.  Add a Plank/Cobra/Down Dog flow in-between if you like.  Need more?  Do it again and hold the twist for 3-5 breaths before changing sides.
  2. When you’re getting to the end of your standing pose session, pause in Plank and rock on.  Rock forward and back on your toes, just little movements, to make it more interesting.  Be mindful of your posture here - keep your navel tucked in, your tailbone curled down toward the mat and your shoulder blades pressed down your back.  You’ve done enough when you’re not holding your posture firm.  But if you feel like you still have more juice, just drop to your knees and hold the easier version Plank for 3 more breaths before relaxing down to the mat.
  3. Start in Reverse Plank or for an easier option, Reverse Tabletop so your knees are bent and ankles are underneath your knees.  Let your butt drop 3 inches, then squeeze and lift back to the beginning position.  Try 5 of these.  Go slow, stay focused.  Don’t push your hips too far, keep them in line with your body to protect your lower back.  If you have enough energy for both poses - try Reverse Plank, rest in a seated Forward Bend for a few breaths, then do Reverse Tabletop.