A skilled yogi blossoms even while living in the three gunas, just as a lotus flower blossoms in muddy waters.

1. An Indoor Cardio Exercise Routine. 2. Upcoming ‘Healthier Me’ Program


An Indoor Cardio Exercise Routine

Some form of regular cardio exercise is a must for optimum health. There are many free indoor cardio exercise routines available online which you can follow.
Below is a routine that I have put together for you.
When practicing this routine, pace yourself according to your fitness level. If there is something you can’t do, that’s okay, do something else instead as simple as just walking. 
Each day challenge yourself just a tiny more so that your progress is slow, steady, and safe. Move your body more to remain healthy. 

Cardio Routine 15-20 minutes

  1. For a warmup, gently walk on the spot. Move the arms back and forth.
    (1 minute)
  2. Gently jog on the spot with the feet lifting toward the buttocks.
    (1 minute)
  3. Standing Crunches:  Stretch both arms to the ceiling. Lift right knee as high as you can and simultaneously pull both elbows down toward the right thigh. As you press your elbows down, twist your torso to the right.   Bring the leg down and straighten the arms to the ceiling.  Repeat on the other side. That will complete one round. 
    (10 rounds)
  4.  Squats. Keeping the feet slightly wider than hips, bend the knees and lower your upper body down as though you are trying to sit on your feet. Come up by straightening the knees, and go down again. As you come up, stretch your arms to the ceiling and lookup. As you go down, lower your arms. Try to keep the upper body straight as much as possible. Keep the knees behind the toes. 
    ( 10 squats)
  5. Jumping Jacks. Jump and separate your feet wide apart and simultaneously take your arms up. Bring your feet together and arms down. That’s one Jumping Jack.(15 JJ)
  6. Three rounds of Sun Salutations. Remain in the cardio mode. 
  7. Abdominal Crunches. Lie on your back. Bring both knees to the chest. Place hands under the head. Lift up the head and shoulders. Straighten the right leg and take the right elbow to the left knee. Reverse. That’s one crunch. 
    (20 crunches) 
  8. Stand up and do the jumping jacks
    15 JJ 
  9. Repeat steps 1-8 three times.
  10. To add more challenge, do 5 -10 pushups when you are in plank-pose in Sun Salutation. 
It should take about 15-20 minutes to do three rounds at a moderate speed. 
As you progress, gradually begin to increase the intensity and speed. Try to finish three rounds in a shorter period of time. 
Gradually increase the number of rounds also, or you can add more exercises in each round. 
Always keep moving. Don’t hold any position unless you need to rest. 
Keep breathing, and make each movement with control.
Keep yourself hydrated. 
After the cardio exercise, do your asana practice. It is very important to stretch your body after any cardio routine. 
Have fun. Exercising should be fun. Then you will stick to it. 
More routines to follow…..

 

The ‘Healthier Me’ Program
Feb 18 – April 21, 2020

I am pleased to offer this program again. This program is a common-sense approach to exercising, eating, and resting properly. In this ten-week online program in which you will receive the necessary tools (such as recommended online resources and my audio recordings), guidance, and inspiration to follow a disciplined lifestyle for making your body healthier, stronger, and more energetic. More information…..
Commitment Needed : 
You must be able to spare one hour daily, five days a week, for your exercise program.  
Fee:
Only $300.00 (Canadian). It is a small investment that you make for your wellbeing.
How to register:
Please apply by sending me an email with a very brief description of yourself and your reasons for attending this program. Upon acceptance, you can register on this website.
If interested please write to me:  krishan@shudham.org
 
Your body is a Divine temple. You must take care of it. 


 

Are you a yoga teacher in need of some help?


If you have taken the yoga teacher training from me and are teaching yoga independently and need some support, including small financial help, write to me. I will be happy to help in any way I can.
Teaching yoga with good intentions and not primarily as a business is a good form of karma yoga. 

 


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