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Rock Climbing Yogi
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    Ann SEibert

    is a rock climber and passionate yoga enthusiast. Her classes are intended to help athletes of all types avoid injuries caused by strong tight muscles and to increase performance through improved range of motion.

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    NOTE: You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. Content shown on this website may not be tailored to your current physical and mental health. Please consult a medical professional before attempting any of the poses listed here.
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Wednesday Workout: Marichyasana

8/16/2017

 
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Benefits of Marichyasana
  • Calms the mind and body
  • It stretches the shoulders
  • Massages the internal organs
  • Improves digestion
  • Opens hips, pelvis, chest & shoulders
  • Relieves mild backache and hip pain​
This week our peak pose was Marichyasana. This pose, named after the sage, Marichi, is a deep twisting, folding and opening seated position. It requires flexibility in a number of muscle groups including: hip flexors, hamstrings, gluteal, and calf. All the folding and twisting of this asana helps to keep the spinal muscles mobile as well as squeezes and flushes the internal organs with new oxygenated blood. Just be sure to be warmed up and careful with these poses. Never force yourself into a pose—that's a great way to severely injure yourself. This entire flow sequence is designed to help prepare our bodies for marichyasana. So, if your goal is to achieve this pose with ease, try working on this sequence at home, Enjoy yogis!
           Namaste.
​                     - Ann
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Preparing for Marichyasana
If you're anything like me, you need to prepare your body for any of the Marichyasana poses. Here are just a few of many poses out there that may help prepare your body for this challenging pose.
  • Siddhasana (accomplished pose) or Sukhasana (easy pose)
  • Supta Baddha Konasana (reclining bound angle)
  • Supta Padangusthasana (reclined hand to foot pose)
  • Uttanasana (standing forward fold)
  • Baddha Konasana (bound angle pose)
  • Janu Sirsasana (head to knee forward fold)
  • Utthita Parsvakonasana (extended side angle)
  • Virasana (hero pose)
  • Supta Virasana (reclined hero pose)
  • Triang Mukha Eka Pada Pachimottanasana (Three limbs facing one foot westward stretching pose)
  • Ardha Baddha Padma Paschimottanasana (half bound lotus westward stretching pose)

Once you've had a chance to warm up, then try moving into one of the "beginning level" Marichyasana poses. 
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***DISCLAIMER***
​You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. The information contained in this website may not be tailored to your current physical and mental health. I accept no liability whatsoever for any damages arising from the use of this website. As with any workout or yoga class, be sure to warm up properly and cool down afterward to avoid injury. 
Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY
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Wednesday Workout: Fledgling Flow

7/19/2017

 
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utthita hasta padangusthasana
(extended hand-to-foot)
​This sequence...is perfect for beginner level yogis. If you've practiced yoga in the past and are looking for a progression to help motivate you after a long hiatus away from your practice, this may be exactly what you're looking to use.

Fledgling Flow works on opening up hips, hip flexors, hamstrings, shoulders, and back. It aims to help strengthen the core and to improve your overall balance. In general, it should be an easy flowing sequence to help you work all areas of the body.
​
So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
           Namaste.
​                     - Ann

Fledgling Flow

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Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY
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Wednesday Workout: Hanuman-Style

7/12/2017

 
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Increase the difficulty of Hanumanasana by sitting up straight, arms overhead and gazing up with your drishti (focus) to improve balance and concentration.
This week we focused on opening up a variety of muscle groups including: the hip flexors, hamstrings, gluteal, and calf in order to work into Hanumanasana, also known as the monkey pose or more commonly as the splits, The great thing about hanumanasana is that in addition to improving flexibility, it helps increase blood circulation in the hips and legs, which helps improve overall health, recovery and energy in the lower extremities. Plus, if you lift your arms overhead, you strengthen the muscles in the spine, arm, and core.

This entire flow sequence is designed to help prepare our bodies for hanumanasana. 
So, if your goal is to achieve this pose with ease, try working on this sequence at home, Enjoy yogis!
           Namaste.
​                     - Ann

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CAUTION: Avoid this asana if you suffer from a slipped disc, sciatica, hernia, and/or dislocation of the hip joint.

Hey Ann!

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​Warm Up​
  • Supta Baddha Konasana (Reclined Butterfly)
  • Ananda Balasana (Happy Baby)
  • Supta Padangustasana (Reclined Hand-to-Bigtoe A, B, C)
  • Virasana (Hero)
  • Supta Virasana (Reclined Hero)
  • Paschimottanasana (Forward Fold)
  • Janu Sirsasana (Head to Knee)
  • Upavistha Konasana (Seated wide-legged fold)
  • Agnistambhasana (Firelog)
Key Prepping Poses​​
  • Trikonasana (Triangle)
  • Parivrtta Trikonasana (Revolved Triangle)
  • Ardha Chandrasana (Half Moon)
  • Parsvottanasana (Pyramid)
  • Prasarita Padottanasana (Standing Wide Leg Fold)
  • Anjaneyasana  (Low lunge)
  • Utthan Pristhasana (Lizard)
  • Ardha Kapotasana (Half Pigeon)
  • Ardha Hanumanasana (Half Split)

Other Resources
Did you know? Hanumanasana also strengthens two chakras: Muladhara and Svadisthana. ​
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​The Muladhara Cakra, also know as the root chakra, is located at the base of the spine. It is the first cakra and deals with our foundational needs for survival: food, security and shelter. Hanumanasana grounds us, bringing us closer to Mother Earth.
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The Svadisthana, or second/sacral chakra, is located at the lower belly and inner pelvis. It is associated with water, flow, flexibility, and fun. Hanumanasana cultivates the relationship between yourself and others, allowing you to build healthy relationships and release repressed emotions.
Want to know more of the science behind the pose? Check out this article at The Daily Bandha about Hanumanasana.

Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY
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Places to find me teaching


Flagstaff Climbing
205 S. San Francisco St.
FLAGSTAFF, AZ, 86001

(928) 556-9909
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Flagstaff Athletic Club
1500 N Country Club Rd 
FLAGSTAFF, AZ 86004

(928) 526-8652
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