Cape Gazette

Fitness Friday: Waking up with yoga

By Rachel Swick Mavity | Jun 22, 2012
Source: Google images Warrior pose - feel strong about it.

Last week I wrote about beginning down the path of yoga. This week I am continuing down that path and trying to increase my energy and commitment to daily yoga.

Side note: I foresee a future conversation between myself and my son going something like this:

Droolface: Mommy, I want to go play outside.

Mommy: Quiet son, it's mommy's yoga time.


It makes me smile. As parents, I cannot stress enough, both to you readers and to myself, that we really need our own time. We need to take care of ourselves so we can be better parents to the kids. If I'm stressed and sick and tired, then that carries through in the way I deal with others. I know myself well enough to know that I am not good for anyone when I am tired.


It's yoga time

This morning, let's start by standing. Breathe in the already-hot and damp summer air. Quiet your thoughts and slowly raise your arms over your head.

• Mountain pose:  Hold your palms together above your head and keep your arms straight. Reach toward the sky with your fingertips and stretch out your sleepy body.

Hold position for a few minutes, then slowly lower arms and move into the next position.


• Warrior pose: Continue standing, but move your feet into almost a lunge position, turning the right foot out about 90 degrees and balancing with the left foot turning in slightly.

Relax your shoulders with your hands at your hips, then extend your arms out to the sides of your body, palms down.

Bend the right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Hold for 1 minute. Switch sides and repeat.

After you've mastered the warrior pose (see image), then move into our last pose of the day - downward dog.


• Downward dog: This pose helps stretch out all those muscles that tighten up during the night.

Start on all fours on the floor with your hands directly under your shoulders and knees under hips. Slowly walk your hands out in front of you and spread your fingers wide, pressing your palms into the mat.

Slowly raise your hips toward the ceiling and bring your body into an inverted V, with your bottom up and your head down. Feet should be hip-width apart, knees slightly bent.

Hold for 3 full breaths.


Hopefully you feel more awake and alive - ready to tackle the day. Have a great weekend droolers, I will see you back here on Monday!


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