Yoga for the North Woods


If this was a battle to see who was freezing their toochis off the most, I would hands down win. The thermometer reads a sweet, sexy -10 (F), but the windchill bring it down at least another 10 degrees. And, being on a lake in the North woods of Wisconsin, there's also the lake effect extra EXTRA wind. Yummy. 


Also, I cannot believe I have a wireless signal up here. 


These are some typical North woods activities: x-country ski, snowshoe, snow-up-to-your-knees walks, and making snow caves. Yesterday, we tried to make a snow cave, decided that it was really a one person activity (how many people can really dig one human-sized hole?) and made a snow tunnel instead. Places on the human body that become sore after said activities: hamstrings, trapezius (or trap) muscles, and quads. Yoga practice today, in addition to general rolling around on the floor, includes lots of good stretches for these parts. Yummy, indeed. 


Yoga for the North Woods


Despite common practices, it is not the best idea to have a good, long stretch before intense cardiovascular activity. Recent developments in the science o' stretch indicate that it is best to stretch when already warmed up a bit (but not deliriously, Bikram hot, as it is easier for things to tear). So stretch, but, um, don't stretch your stretches. 

  1. Begin practice by lying on your back
  2. Supta Padangustasana (Reclined Big Toe Pose)
  3. Supta Trivikramasana (Reclined Vishnu Pose)
  4. Urdhva Mukha Paschimottanasana (Upward Facing Fold Pose)
  5. Repeat steps 2-4 on other side
  6. Taking hands under knees, rolling on back along spine
  7. Come to knees
  8. Yoga Mudrasana (Seal of Yoga Pose)
  9. Garbasasana (Child's Pose)
  10. Uttana Shishosana (Puppy Pose). Hold for 5-10 breaths
  11. Adho Mukha Svanasana (Downward Facing Dog Pose)
  12. Try to move, without coming down, into Dolphin Pose
  13. Move between steps 11 and 12
  14. Hold Dolphin 3-5 breaths
  15. Garbasana
  16. Sphinx pose (modified Bhujangasana, Cobra Pose)
  17. Anantasana (Eternal One Pose)
  18. Repeat steps 16 and 17 on other side
  19. Adho Mukha Svanasana
  20. Utkatasana (Chair Pose)
  21. Garundasana (Eagle Pose)
  22. Virabhadrasana III (Warrior III)
  23. Virabhadrasana I (Warrior I)
  24. Virabhadrasana II (Warrior II)
  25. Parivrtta Virabhadrasana (Revolved Warrior)
  26. Trikonasana (Triangle Pose)
  27. Parivrtta Trikonasana (Revolved Triangle Pose)
  28. Parsvottanasana (Intense Side Stretch Pose)
  29. Urdhva Prasarita Eka Padasana (Standing Split Pose)
  30. Matsyendrasana (Seated Twist Pose)
  31. Jump to Adho Mukha Svanasana (Downward Facing Dog Pose)
  32. Repeat steps 20 through 31 on other side
  33. Jump through to Dandasana (Staff Pose)
  34. Paschimottanasana (Seated Forward Fold Pose)
  35. Janu Sirsasana (Head to Knee Pose)
  36. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
  37. Upavishta Konasana (Seated Wide Angle)
  38. Repeat stesps 35 and 36 on other side
  39. Halasana (Plow Pose)
  40. Sarvangasana (Shoulder-stand Pose)
  41. Savasana
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