21 Day Yoga Challenge
Many of you have expressed wanting to start to practice yoga. Yoga Journal offers a free online 21 Day Challenge and the best part, it's free! If you sign up they send you daily emails for your daily yoga practice (with video!), along with recipes and tips! I'll post them here but I totally recomend signing up!
Heres todays Challenge for beginners:
Congratulations, you've arrived at the first day of what will be a life-changing three weeks. Each day you'll be given a yoga sequence that will build your skills, help you develop an understanding of how the breath and body move together, and to show you how a dedicated yoga practice can affect your life beyond the mat. Today's practice is a great way to start. The key is to "go at your own pace," says Kate Holcombe, who designed the sequence. That means synchronizing your breath and movements: the longer your breath, the slower your movements. Be sure to breathe at a comfortable pace, without straining, and savor the slight pause at the end of each inhale and exhale.
Holcombe, founder of the Healing Yoga Foundation in San Francisco and a longtime student of the Indian master T.K.V. Desikachar, emphasizes that postures should be adapted to meet a person's specific needs. As you practice this sequence, listen to your body, backing off if you feel shaky, uncomfortable, or short of breath. Don't be shy about using a chair for support in the forward bend. After all, one of the great things about a home practice is that you get to call the shots.
On this first day of the Yoga Challenge, make a commitment to honor your breath. One way to do that is to begin and end each practice with a few moments of breath observation. Kate Holcombe recommends placing one hand on your belly, feeling it expand with each inhale and gently contract with each exhale.
- 1 egg plus 2 egg whites, or 2 whole eggs
- 1 small shallot, chopped (2 Tbs.)
- 1 oil-packed sun-dried tomato, finely chopped, plus 1/2 tsp. oil from jar
- 1 cup arugula
- 1 Tbs. low-fat ricotta cheese
2. Place shallot, sun-dried tomato, and reserved oil in small nonstick skillet, and heat over medium heat. Sauté 2 to 3 minutes, or until shallot is softened. Add arugula, and sauté 2 to 3 minutes, or until leaves are wilted.
3. Pour in egg mixture, stirring to distribute arugula and tomato bits evenly. Reduce heat to medium-low, and cook 2 minutes, or until omelet begins to set. Dollop ricotta cheese on one side, and cook 1 to 2 minutes more, or until omelet is set. Fold over omelet to cover cheese and form half-circle shape.