A Fall Equinox Flow For Finding Your Balance

9 soothing yoga poses to help you ground and center while honoring the seasonal shift.The 2020 fall equinox is on September 22. Aside from being a regular seasonal and astrological shift, this time of year also has a strong practical and spiritual significance.These final days of summer carry an energy of brilliant abundance, bountiful gardens, perfect sunsets, and a satisfying feeling of completion. In a simpler society, this was the time to take stock of the harvest, draw inward, and preserve resources for the coming winter.Over the years, I’ve shaped my yoga and spiritual teachings around these primal and innate connections to the Earth’s consciousness. By deepening our awareness of these seasonal energies and planetary shifts, we are connecting to something larger. We are plugging into the inherent wisdom of the Earth. We can utilize that connection in our spiritual and self-care practices.For an eco-friendly yoga mat for your practice, try Ajna Eco Organic Yoga MatHarnessing Fall…

Bookmark This Low-Impact Cardio Workout For When Your Joints Need a Break


Good news for your joints: a virtual HIIT class nearly isn't the only way to get in a cardio workout at home.

Whether your knees and ankles need a break from the consistent jumping or you want to spare your downstairs neighbor from yet another set of burpees, this simple (but supereffective!) low-impact cardio workout is the solution.

"A low-impact cardio workout may not burn as many calories as a high-impact workout in the same allotted time, however, it may save your joints in the future so you can continue to work out," Melissa Chisholm, an NASM-certified personal trainer, explained.

"As with anything, consistency is key, and adding more low-impact workouts to your routine will allow you to stay consistent."

Cycle through this workout curated by Chisholm ahead; your body will feel the physical challenge in the best possible way.

Warmup

Five Walk-Out to Hip-Openers

  • Stand tall, inhale to bring your arms overhead, and exhale to fold over.
  • Walk out to a high plank and bring your right foot to the outside of your right hand.
  • Rotate your torso, and bring your right hand up toward the ceiling. Hold for three breaths. Place your hand down, and return your foot back to a plank.
  • Repeat on the left side.
  • Step your foot back to plank, and push back into a Downward Dog. Pedal out your feet.
  • Walk your hands back to your feet. Slowly roll up to standing and inhale your arms overhead.
  • This completes one rep. Repeat five times.

10 Cat-Cows
10 Squats
10 Alternating Forward Lunges
10 Alternating Reverse Lunges

Workout

Complete all six exercises in order. Repeat for three rounds.

Chisholm suggested setting a timer while completing round one: try to meet or beat your time during the second and third rounds, all while maintaining good form.

Walk-Out to Push-Ups:

  • Start standing folded over and walk your hands out to a tall plank.
  • Bend your elbows to lower down and push back up to a tall plank position.
  • Walk your hands back to your feet and roll up to stand.
  • That completes one rep. Repeat for 10 reps.

Squat to Calf Raise:

  • Stand with your feet about hips-width apart.
  • Lower your hips back as though you are sitting into a chair.
  • Come up to standing, lift onto your toes, and then lower your heels down.
  • That is one rep. Repeat for 10 reps.

Plank Walk:

  • Start in an extended arm plank with your feet wide to create a solid foundation.
  • Lower onto your right elbow/forearm, lower onto your left elbow/forearm, and then press back up to a tall plank, replacing your right elbow with your right hand, and your left elbow with your left hand.
  • That is one rep. Repeat for 10 reps total, with five leading with your right side and five leading with your left.

Lateral Lunge to Balance:

  • Starting from a standing position, T your arms out or lift them out to the side.
  • Step your right leg out wide so that it is as wide as your right hand, but not as wide if you are very tight.
  • Sit back on your right side for a single-sided squat; your left foot remains planted on the ground and your left leg remains straight.
  • Push up out of your right foot to come back to balance on your left leg while lifting your right knee to hip height.
  • Balance for one breath and step back out to the right for 10 reps.
  • Repeat on the left side.

Extended Arm Plank to Bear Plank:

  • Start in an extended arm plank with your legs long.
  • Step your right foot in so that your knee is under your right hip, and then do the same on your left side.
  • Hover your knees about one-to-two inches off the ground.
  • Step back to plank leading with your right leg, and following with your left.
  • Repeat this for 20 reps total, 10 leading with your right leg and 10 leading with your left leg.

Alternating Reverse Lunge to Arms Overhead:

  • Start standing with both arms straight up overhead so your biceps are by your ears and your fingertips are pointed up to the ceiling.
  • Step back with your right leg. Lower your right knee to hover about an inch off the ground.
  • As you step back into your lunge, swing your arms back behind you.
  • Step up to stand and swing your arms up to the starting position.
  • Alternate your legs for 20 reps total, 10 on each leg.

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