Get Summer Adventure Ready with Yoga and Adira

Looking for a way to get energized and be adventure-ready this summer? Try yoga! This spring we met up with ambassador, Meghan Burk, outfitted her in our Adira line, and went to Crystal Peak Park to do some yoga. The Adira line is designed to support all women as they move, dance, jump, play and live life to its fullest.

Meghan jumps for joy in the Dharma Tank and Stratus Legging

Check out a few of Meghan’s fave poses that are perfect for getting summer ready!

Sukasana (Easy Pose or Sitting Pose – Level 1)

A great start to any practice is Easy or Sitting Pose. Although the name says easy, if you spend a lot of time sitting in chairs, this pose can be a bit challenging. This pose is great for calming the brain, strengthening you back and stretching your knees and ankles.

Meghan doing Sukasana in our Tempo Hoodie and Stratus Legging

How to get into the pose:

  1. Come into a seated position with your bottom on the floor, then cross your legs, placing feet directly below the knees. Rest your hands on your knees or lap with the palms facing up or down or use a hand mudra.
  2. Press your hip bones down into the floor and reach the crown of your head up to lengthen the spine. Drop your shoulders down and back, and press your chest forward.
  3. Now, relax your face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
  4. Breathe deeply through the nose down into the belly. Hold as long as comfortable and then breathe out slowly. Repeat.

Tip: Sit with your back to a wall, slightly closer than the length of a yoga block, and wedge the ends of the block between the wall and your lower shoulder blades. Put a folded blanket under bottom and sit near the edge of it to help open your hips for a comfortable seated position.

 Vrksasana (Tree Pose – Level 1)

One of our favorite poses here at Aventura. This is a great beginner balance pose with a bounty of benefits including strengthening thighs, calves, ankles and spine, stretching inner thighs, chest and shoulder and improves your sense of balance.

Tree Pose in the Dharma Tank and Stratus Legging

How to get into the pose:

  1. From Tadasana or Mountain pose, bend your right knee shifting all the weight into your left leg. Turn your right knee towards the right resting your heel against the left leg.
  2. Find a steady point on the floor or wall to focus on during your pose. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you are balanced, slowly bring your palms together, prayer position in front of the heart.
  3. Keep staring at your focal point and keep your left leg strong, pressing your foot into the floor. Keep your right knee bent 90 degrees towards the side wall. Your shoulders are down and back and your chest is forward. Reach through the crown of your head for a tall, straight spine.
  4. If you feel comfortable here, try the next stage by inhaling the arms over the head. Your fingers should be reaching up and your shoulders are down and back.
  5. Hold position for 5 breaths.
  6. To release: slowly exhale the arms down and then release the legs back into mountain.
  7. Repeat on the other side.

Tip: Successful pose celebrations welcomed!

 

Parivrtta Anjaneyasana – (Revolved Lunge Pose – Level 2)

Revolved Lunge Pose is a great way to improve your balance, concentration and core awareness. It also stretches that hard to reach psoas and hip, relieves sciatica pain and can help with digestion!

Revolved Lunge Pose in our Tempo Top and Vibe Legging

How to get into the pose:

  1. Start in Lunge Pose, with your right leg forward. Bring your palms together at heart center. With your left knee lifted, push your left heel back and reach the crown of your head forward to lengthen your spine and side body.
  2. Take a deep breath in, as you begin to exhale, twist towards your right leg. With your palms together, place your left tricep on your right thigh, attempting to get your torso as close to your leg as possible.
  3. Push your palms together to engage your arms and try to twist any amount deeper, sending your chest in the direction of the ceiling and shifting your gaze upwards over your right shoulder. Breathe….
  4. Stay here for 5 breaths. To exit the pose, unwind and place your hands down on the mat, then step back to Downward Facing Dog. Repeat with your left leg forward.

Tip: Go slowly and don’t push your body beyond its limits.

Virabhadra – (Warrior 2 – Level 1)

This pose is named for the fierce warrior…we think they should change it to Adira for strong, fierce women everywhere. This beginner pose will send you into your day feeling strong, beautiful and able to tackle anything thrown your way.

How to get into the pose:

  1. Stand in Mountain Pose. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
  2. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
  3. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.
  4. Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don’t lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.
  5. Stay for 5 breaths. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.

Tip: Make this pose a part of your flow practice and add on different Warrior poses.

By incorporating these and other poses into your daily routine, you’ll feel stronger, more relaxed and able to tackle the day! Now it’s time to plan that summer adventure!

We visited Yoga Journal, Yoga Basics and Gaia for the instructions above. To learn more poses and how to incorporate yoga in your daily routine, these sites offer even more great tips!

Legal Disclaimer Before participating in any exercise program that may be described and/or made accessible in or through the Aventura Website, you should consult with a physician or other healthcare provider.

 

 

 

 

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