Kathryn's yoga

[Kathryn Woodall]

I've been blogging this on my own forum (soon to go live!) but will post updates here too. I'm really enjoying this new routine and am regaining some flexibility, strength, and endurance again.

01.022.08
I've decided to focus on yoga for the next couple of months. Blogging yoga is new to me, especially in the "held asana" version which I am working with. But recently I finally started to understand yoga more fully...still the tip of the iceberg, but more none-the-less. I have been 'doing' yoga but not 'practicing' yoga. Recently I realized that holding the pose (not passively) creates other dynamics so that I understand how yoga could be considered physical meditation. While holding the pose, feeling the resistance, letting it melt, finding the next resistance, settling deeper into the pose, and always breathing a new awareness of my body and how it works begins to settle in.

So tonight I did Intuflow followed by about 30 minutes of the following poses (modified as needed) held for at least 30 seconds each.
kneeling lunge w/ hands over-head (don't know the name)
pigeon
spinal twist
camel
anchored shoulder bridge pose
cobra
downward facing dog
corpse
full bridge with a ball for some support

01.23.08
Intuflow intermediate done from foot up

The following asana held at least 30 seconds
downward facing dog
cobra
bridge
twist
corpse

vacuum (for 5 seconds several times throughout the day)


01.24.08
Intuflow

01.25.08
IF

01.26.08
IF
23 minutes of:
1 minute elliptical followed by 1 minute of body-weight exercise(BWE), repeat
BWE consisted of:
push-ups
"dog-on-point" planches
spinal rocks into peak
downward facing dog to rocha push-up
ball assisted rocking bridge (weight from mid-foot to hands and back)
various planches for 10 second each
dumbbell side swings
dumbbell swings
back extensions and reverse extension
push-ups

Finished with RESET
rpe/t/d 6/8/1

01.27.08
spinal IF only

01.28.08
Intu-flow

21 minutes of BWE alternated with the elliptical every 1 minute (some of the BWE took longer than a minute to keep reps/side equal)
BWE included:
push-ups
forward and reverse circles w/ 10# clubbell
double swipes w/ 15# clubbells
spinal rocks with peaks
dumbbell swings 7#db
dog-on-point planches
dumbbell side-swings 5#db
slow "shadow boxing" w/5# db
shoulder bridges

RESET at the end
rpt/d/e 8/2/6

01.29.08
IF

30 minutes of asana each held for 30 seconds and repeated 2-3 times:
downward facing dog rpt/d/e 8/2/1
seal rpt/d/e 9/1/1
spinal twist rpt/d/e 6/2/2
pigeon rpt/d/e 8/2/2
kneeling lunge rpt/d/e 8/2/2
dog-on-point planche rpt/d/e 9/2/2
anchored bridge rpt/d/e 7/2/3
standing twisting chair pose rpt/d/e 6/2/3
camel (modified) rpt/d/e 8/2/2
kneeling spinal twist rpt/d/e 8/2.5/2
1-legged wind removing pose (right hip discomfort more than left -- at the psoas) rpt/d/e 8/2L 3R/2.5
4-cornered balance drill (master lvl) held for 10 sec each position rpt/d/e 8/1.5/2
corpse pose rpt/d/e 8/1/1

01.30.08
IF

26 minutes of elliptical and BWE alternated every 1 minute
bumped the elliptical to a 15 grade and resistance 3
Body-weight-exercises:
extensions and reverse extensions on a ball
drumming w/ 2 15# clubbells (had to quit at 48 seconds because the left form was deteriorating)
push-ups
dog-on-point planche
2-handed side-swings w/ the 35 varying between basic to shoulder high
dumbbell side-swings w/ 8# dumbbells
spinal rocks
rocha push-up alternating with cat pose
clubbell arm curls and curl to flag w/ 10# clubbells
rocking bridge on ball going from hands and feet
cobra to child pose and back
quad-hops (couldn't make a minute so finished with push-ups)
overall rpt/d/e 8/2/6-7

RESET at the end including corpse pose

01.31.08
IF
The following asana held for 30 sec:
seal
spinal twist
pigeon
kneeling lunge
anchored bridge
standing twisting chair pose
camel (modified)
kneeling spinal twist
1-legged wind removing pose (right hip discomfort more than left still -- at the psoas)
corpse pose

02.01.08
IF

20 minutes of elliptical and bwe alternated (1-2 minutes of each)
Body Weight Exercises included:
forward circles w/ 10# clubbell
reverse circles w/ 10# clubbell
pushups
side-swings w/ 8 pound dumbbells
dog-on-point planches
dumbbell swings w/ 8 pound dumbbell
downward facing dog to upward facing dog (down-dog press I think is the name)

02.02.08
IF

02.03.08
IF

02.04.08
IF

21 minutes of elliptical and body weight and weighted exercises alternated every 1 minute
BWE:
push-ups
dog-on-point planches
spinal rocks with toes to ceiling
push-ups and shoulder bridges (30 sec each)
rocking bridge w/fitball support (rock between hands and mid-foot)
Be-breathed -2 reps in 1 minute

weighted exercises:
dumbbell side-swing w/ 8# db's
swipes w/ 10# clubbells
2-handed Gamma-casts w/ a 35# clubbell
side-swings w/ 15# clubbell...everything from regular to shoulder high

overall rpt/d/e 9/1-2/5-7
Ended with corpse pose and vibration

[Joseph David]

Congratulations on your own forum!
I look forward to reading your blogs :)

[Doughboy]

Kathryn, I like this program you're doing. I myself have decided to go deeper into my yoga practice with Prasara Yoga the foundation (if you haven't ordered Coach Sonnon's new book Prasara Yoga Instruction, Please Do! Some of those deep chambers of the pyramid of yoga is explored in this most wonderful book.). I'm also concentrating on basic Iyengar Yoga for its concentration on the poses themselves and proper alignment. Anasura Yoga is also a good way to study the poses properly. A great website for the names of many different poses (asanas): http://www.yogadancer.com/Asana.shtml

[Coach Gostnell]

Nice, Kathryn! :)

[Chuck Kechter]

Nice, Kathryn! :)

Agreed! Good luck with your exploration and new forum!

[dferguson]

Keep up the great work, Kathryn!

I especially like how you're putting more emphasis on the asanas--much to be gained from this exploration.

Take care,

[Kathryn Woodall]

Thanks to all for your kind and encouraging comments! This program fits my current needs extremely well and I'm loving the progress that is coming with it.

Kevin, thank you for the link and good luck with your practice! I do have the Prasara book and it is next on my list of reading. :)

Don,
How right you are on the amount to be gained!

02.05.08
IF rpt/d/e 8/2/1

Asana each held for 30 seconds:
kneeling lunge w/ hands over-head x3 rpt/d/e 8-9/3/2 (making good progress esp. noticeable w/ left leg back)
pigeon x3 rpt/d/e 8/2/2
seal x3 rpt/d/e 9/1/1
spinal twist (modified) x3 rpt/d/e 8/2-3/2
kneeling spinal twist x3 rpt/d/e 8/2-3/2 (improvement noted here bilaterally; close to spasm a couple of times)
king pigeon x2 rpt/d/e 8/3/3
anchored bridge x2 rpt/d/e 9/2-3/2 (still on the edge of spasm when this is deep)
wind removing pose (1 leg at a time) x2 rpt/d/e 8/1L 3R/2

Felt energized at the end of the 30 minutes session.

[Kathryn Woodall]

02.06.08
IF
Took the day off in other regards.

02.07.08
IF beginner to master
held 4cbd for 20 seconds each position

25 minutes of elliptical and bwe alternated every 1 minute
increased elliptical resistance today
BWE included:
pushups rpt/d/e 9/2/7
dumbbell swings w/ 8# db alternating left and right rpt/d/e 8/1/6
rocha push-ups (w/ cat pose every few reps) rpt/d/e 8/2/7
spinal rocks into peak rpt/d/e 8/1/6
dumbbell boxing w/ 8# db alternating left and right rpt/d/e 9/1/6
dog-on-point planche alternating left and right rpt/d/e 9/2/7
double clubbell arm curl to flag press w/ 10# cbs rpt/d/e 9/2/7
prone scorpion alternating left and right rpt/d/e 8/1-2/6
various other planches held 15 sec each (front, each side, back) rpt/d/e 8/1/6
quad-hop switch (yikes! been awhile since doing this and had some trouble especially with the left leg) rpt/d/e 7/2R 3L/7
prone scorpion rpt/d/e 9/1-2/6
shoulder bridges rpt/d/e 9/1-2/7

RESET

Fun session!

[Stanford Lee]

Hello Kathryn,
Try to measure the time held in each asana by breath instead of time. For example, Mountain poise, 3 breaths, warrior, 5 breaths, downward dog, 5 breaths and so on.

That way its based on your own body rhythms instead of a set time scheme. See how it feels.

Namaste,
Stan

[Kathryn Woodall]

Thanks, Stan! Your point on breathing is very valid. While I am holding the poses for time, I am paying attention to the breath as well. The timer goes off at 30 seconds, but if I am part way through a breathing cycle, I remain in the pose until it is completed. Eventually I will leave the timer, but my coach recommended that it be present for a while. Namaste!

02.08.08
IF intermediate to master rpt/d/e 8/.5-1 thoracics and hips/1-2

21 minutes of elliptical (3 min) and body-weight/weighted exercises (1 min)
BWE:
prone scorpion rpt/d/e 8/1/5
rocha push-ups rpt/d/e 8/1-2/6
spinal rocks to peak then pike rpt/d/e 8/1/6
2-handed side-swings chest to shoulder high w/ a 35# cb rpt/d/e 9/2/7
planches (front, side, back, other side) rpt/d/e 9/1/6
included a couple of quad-hop switches just to try to find the groove with them again

RESET

[David Nicol]

Really interested in this cycle kathryn - yoga's still my weak point so enjoying watching your progress.

Dave

[Kathryn Woodall]

Dave,
This cycle is showing the most gains of any other that I have done....although, the cycle before is the one that suddenly made me aware of the need for yoga and sparked a different desire to experience it. Side-swinging junior shoulder high suddenly made me aware of tension in a different manner, and once I knew it was there, it was easy to find it in other areas as well. More than that, it caused me to experience how the tension made for inefficiency and needless struggle. And that led to the realization that yoga is a micro of the macro of life and that I was tired of how much effort everything has been taking. If there was a way to let the tension melt, it was time to find it. It seems like such a cliche, but...I found my yoga.

Stan,
Someone on my forum mentioned tossing the timer and just breathing as well, so I tried it tonight. Even though I was paying some attention to breathing before, the timer does change things a bit. Perhaps it is just that waiting on it to go off takes attention away while breathing brings it in. I trust my coach and will continue as he has advised, but at some point I will come back to breathing only. Thank you for the input. :)

02.08.08
Asana held for 4-5 "square breaths" (each x2):
downward facing dog
upward facing dog
anchored bridge
seal
kneeling lunge with hands overhead
pigeon
seated twisting chair pose
kneeling spinal twist
spinal twist
corpse

[Kathryn Woodall]

02.09.08
Intu-Flow

02.10.08
Intu-Flow

02.11.08
Intu-flow

20 minutes of 1 minute elliptical alternated w/ 1 minute body weighted or weighted exercise
BW or W exercises:
push-ups
dumbbell side swings
dumbbell swings
Be-breathed hurdler
1st part of leg-swoop
forward and reverse rolls
5 rocha push-ups alternated w/ 3 cat poses and repeated
alternating dog-on-point planches
2 push-ups alternated w/ a quad hop switch and repeated (rpe 8)
overall rpt/d/e 8/1-2/7

RESET

Notes: The number of reps completed during each minute is starting to increase.

[Kathryn Woodall]

02.12.08
Intu-Flow® intermediate to advanced (extremities first)
- The first time ever to do hip circles without major psoas clunking :) :) :)

Asana each held for 45 seconds (I didn't remember to time the session but it was at least 30 minutes):
kneeling lunge w/ hands over head x2
saddle split (or is it straddle split) x1
Pigeon x2
anchored bridge x2
seal x3
kneeling spinal twist x3
seated twisting chair pose x2
rested in "plow-ish" position (knees to floor) x2 (this felt significantly different/better today)
cobra x1
downward facing dog x2
dolphin x2
corpse x3
4cbd x1 (not quite 45 sec in each position, especially with the left foot down)
abdominal vacuum held for 7 seconds x3
Several rounds of RESET when needed as a few of the poses set off some "jitters" today.

Notes:
My thoracic area is opening up slowly but definitely in a noticeable way. The more it opens, the less tension I feel in my elbows and knees and the more "poppage" I get with them during IF. There are still times when it is on the verge of spasm as I'm working to go deeper into a pose, but as long as I breath easily, it will relax. I found a little sensory motor amnesia in the left lower extremity today. It has been quite a while (relatively at least :) ) since there has been any lower back pain, but occasionally, I still find some movement dysfunction from all the years of dealing with it before.

[Kathryn Woodall]

02.13.08
IF (partial - will do a full round later today)

23 minutes of alternating elliptical and bw or we every 1 minute
bw/we:
The exercises from Spiral Flow (awesome!) - each of them done for 1 minute w/ a mini
push-ups
side planches held 20 20 10 10
repeated one of the Spiral Flow exercises
Leg swoops (lvl 2-3)
overall rpt/d/e 8/1-2/mostly 6-7 but went to 8 with the swoops on purpose
RESET


Definitely had fun today!! :)

[Kathryn Woodall]

02.14.08
Happy Valentine's Day!

Intu-Flow intermediate to master rpt/d/e 8-9/0-2/2

Asana held for 10 breaths and a transitional between:
This all took about an hour, maybe a bit longer
1) Forest

2) seated twisting chair pose left, child's pose, kneeling spinal twist, sleeping warrior pose, downward facing dog, seal, dolphin, sleeping warrior, child's pose, seated twisting chair pose right. Repeat other direction.

3) Shin box and roll onto back and into, single shoulder bridge, relax and sweep into shin box, push into pigeon, leg swoop and into opposite kneeling lunge w/ hands overhead, reverse swoop into opposite pigeon, swoop leg forward to opposite lunge with hands overhead, ease into shin box, and roll back and around into single shoulder bridge, roll up and into shin box. Repeat other direction.

Ended with corpse.

Notes: I started craving transitions today and thus they were added in. The left leg fatigues and burns by the end on Forest but it takes a few seconds longer to get there each time I practice. My hamstrings and thoracic area both went into minor spasm with a few of the poses, but relaxed with breathing. This is the first time I began to feel the complexity which is possible with corpse.

[Coach Gostnell]

The left leg fatigues and burns by the end on Forest but it takes a few seconds longer to get there each time I practice. :)

[Kathryn Woodall]

:) Thanks for following along, Jeanne!

02.15.08
IF intermediate to master

21 minutes of alternating elliptical and bw or we every 1 minute
bumped the ramp and resistance up on the elliptical 20/5
bw/we:
The exercises from Spiral Flow - each of them done for 1 minute w/ 10(s) cb
for the planch part, I used a fit ball to roll my legs on which made it rather interesting
rocha and regular push-ups alternated 5 and 5 throughout the minute
prone scorpion

RESET to cool down and then:
Vacuum
seated chair spinal twist
(just for fun)

[Kathryn Woodall]

The weekend was IF both days

02.18.08
21 minutes of elliptical and clubbell or bw exercises alternated every 1 minute:
drumming w/ 10# cbs
dumbbell swings w/ 8# from BE6
dumbbell side swings w/ 8#' dbs
exercise from spiral flow (the barbarian perhaps?) w/ a 15# cb
dumbbell punch from BE6 w/ 8# dbs
Lvl 1 Leg swoop
dog-on-point plank alternating left and right
side planks with upper arm and leg lifted switched every 10 seconds
front lunges w/ 8# db's from BE6
side lunges w/ 8# db's from BE6
overall rpt/d/e 8-9/0-2/6-7 d2 was the right knee toward the end of the lunges
RESET

[Kathryn Woodall]

02.19.08
IF intermediate to master beginning w/ extremities and working up the spine

Asana held for 30-45 seconds, some of them repeatedly (and not necessarily in the following order):
pigeon
kneeling lunge w/ hands over head
wind removing pose (one leg at a time) - progress on the right!
shin box w/ switch between
corpse
one-shoulder bridge
spinal twist
seal
vacuum
side plank with elevated leg and arm - first time I felt the tension distributed along the entire side that was elevated

RESET

Notes: Tonight is the first time for wind removing pose to make some headway on the right...usually the psoas and front thigh are constantly poised to spasm when in that position and tonight I was able to relax them a bit. There was a muscular release from pelvis to rib cage followed by almost instant upper back tightness with neck discomfort and a headache. By working through other poses, most of that settled down. Afterward, the lunge and seal are the deepest they have ever been. The rib cage feels a little vulnerable so I didn't push much further tonight, but (and I know I have been saying this a lot) so much progress is being had by going through the held asana with this THP.

[Joseph David]

Notes: Tonight is the first time for wind removing pose to make some headway on the right...usually the psoas and front thigh are constantly poised to spasm when in that position and tonight I was able to relax them a bit. There was a muscular release from pelvis to rib cage followed by almost instant upper back tightness with neck discomfort and a headache. By working through other poses, most of that settled down. Afterward, the lunge and seal are the deepest they have ever been. The rib cage feels a little vulnerable so I didn't push much further tonight, but (and I know I have been saying this a lot) so much progress is being had by going through the held asana with this THP.

Kathryn,
Sounds like your getting deep enough that your structure is finding the psoas to diaphragm relationship. It is an amazing unfolding when we "persevere" through the asana. It is revealing to be holding back only to go deeper. Great work, I've enjoyed following your progress:)

[Kathryn Woodall]

Thanks, Joseph! It is the back and sides of the abdominal corset that released and are now working their way back to integration...but it is allowing the psoas to chill and just do its job instead of taking up the "slack" from the others.

02.20.08
Some IF this morning, will do another full set tonight

21 minutes of elliptical/BWE alternated every 1 minute
BWE:
rocha push up (managed to do them for the entire minute!)
prone scorpion
the barbarian w/ 15# cb
elevated scorpion w/ a quad hop switch to get back to position to reverse direction
downward facing dog to upward facing dog (not via the down dog press...just swinging at the shoulders)
flatfoot squat, hop out to plank, push up, hop in to flatfoot squat, repeat (these are fun and I want to try them again on Friday)
reverse lunges
Spinal rock to peak-plough-peak
lvl 1 leg swoop w/ a low prop
one-shoulder bridge - rocking side to side

RESET

Notes: the release from last night made it seem wise to stick to mostly bw with only the one clubbell exercise added in. My rom is greatly improved but my body isn't quite used to it.

[Kathryn Woodall]

Missed some posting....

Since the last post I took 4-5 days and did Intu-flow. There was also at least 1 day of asana and another day of the elliptical/bwe routine which weren't blogged. The slow down came as the result of being exposed to multiple people with the flu and other illnesses, a slight work increase, an ill family member, and then Matt got the flu and 2-3 days later I did too. Today is the first day of feeling better enough to post again. Lots of Intu-flow but no training with the flu, of course. Today I held a few poses for a short time because it felt good to move without being totally achy, but I'll keep to mostly Intu-flow for the rest of the weekend. Everyone else we know with the flu was unable to work for 2-3 weeks, but we both took about 5 days before feeling we could return to work.

Since it is a new month, it is time to start a new blog. But in summary: This last cycle has been one of the best that I have had as far as gains. My endurance increased as measured by the ability to maintain a target heart rate while performing more reps at the same intensity. My range of motion increased as measured by the depth of the poses gained...more importantly, this translated into easier movements in life as well as training. For the first time since finding RMAX, there is no "clunk" of the left psoas while doing hip circles. The spinal work is having a positive impact upon my extremities as well. I'm super pleased with the cycle.

Thanks for reading along!

[dferguson]

But in summary: This last cycle has been one of the best that I have had as far as gains. My endurance increased as measured by the ability to maintain a target heart rate while performing more reps at the same intensity. My range of motion increased as measured by the depth of the poses gained...more importantly, this translated into easier movements in life as well as training. For the first time since finding RMAX, there is no "clunk" of the left psoas while doing hip circles. The spinal work is having a positive impact upon my extremities as well. I'm super pleased with the cycle.

Great to hear, Kathryn! Looking forward to reading about your journey through the next cycle.

[Chuck Kechter]

Great job Kathryn!

[Kathryn Woodall]

Don and Chuck,

Thanks guys! Your continued encouragement is always very much appreciated! :)