New season, new you! Welcoming TRX into your fitness routine…
This post comes to you from TRX instructor and co-founder of VIDA PerformanceMichelle Vahey, who will be introducing us to new workout series all month long!
TRX SIDE PLANK WITH ROTATION
Start by suspending your feet on to the straps. Make sure your feet are dorsi flexed (toes towards your shins) at all times, your legs and core are active and engaged. To start the rotation make sure your elbow is right under your shoulder and begin lifting your hips as you rotate your chest to face down parallel to the ground and your toes will face downwards to the ground, forming a V shape with your body. Return to the side plank and repeat.
BODY SAW WITH KNEE TUCK
Start with feet suspended and dorsi flexed (as if you where standing on the ground), elbows directly underneath your shoulders. Begin the saw by pulling feet back so shoulders move away from your elbows, important to keep squeezing your gluteus AT ALL TIMES to protect your lower back. Make sure you don’t sag your hips. As the feet come back toward the starting point, bring the knees in towards your chest and lift the hips to create a crunch. Extend legs back to initial plank and repeat.
Make sure that you dorsi flex your feet while suspended on your plank. Squeeze your gluteus and make sure your hands are directly underneath your shoulders. To begin the pike press the feet on the straps using your leg strength and begin to lift your hips up to the ceiling, creating a V shape with your body while your head naturally will end in between your biceps. Release back to your strong plank, repeat.
TRX OBLIQUE KNEELING ROLL OUT
Start directly underneath the anchor point, facing away from it. Kneel sideways and then turn your torso so your shoulders are parallel to the ground. Start rolling forward, leading with your front hip. Make sure your arms stay straight and never allow biceps to roll out past your ears. Inhale on the roll out and exhale on the roll in. Keep core engaged at all times. Repeat.
TRX SUPINE LEG DROP
Begin by extending your straps about 3 inches from the ground. Lay on your back with your head underneath the anchor point and your feet going away from the anchor point. Press your hands on the cradles with your arms straight by your hips. Press your hands on the cradles as you lift both legs up and lower slowly using your core.
+ Check back next Monday for more from Michelle and check out other #MovementMonday routines here!
For the month of May, we’ll be featuring yoga curated by two of New York’s finest instructors, Sky Ting co-founder Chloe Kernaghan and Kumara Sawyers. According to their studio’s site, the name Sky Ting “represents divine inspiration, the creative seed of life and consciousness.” No doubt your collective mind and body will feel revitalized after working through this series with them. This week — learning how to breathe…
This is a pranayama (breathwork) sequence that can be done before or after an asana practice, or on its own as a quick mood booster and energy enhancer. Breathwork is a powerful tool for increasing the flow of energy in the body, and for clearing out the stuck and stagnant energy. Practicing these techniques during the seasonal transition from wintertime to springtime is wonderful for getting the body prepared for all the summer fun. Start in a tall seat — we recommend sitting in Virasana (legs fold at the knees) with a block under the seat/in between the heels.
Take one arm out to the side and the opposite hand in front of the chest like you’re holding a dance partner. Take a comfortable breath in and begin to pump the breath out of the nose. The belly pulls back and in as the breath gets pumped out. On each exhale, swap the arms to make a fan action with the arms. Keep the lips sealed and the expression on the face soft. Pump 100 times before slowing the breath down. Great for clearing out stagnation in the lungs and mind.
Place hands on the shoulders with the elbows out to the sides. This is a quick inhale/exhale breath done through the nose. Every inhale you spin to the left, every exhale spin to the right. Try and keep the elbows inline with the shoulders and get a real turn around your center axis to whip things up. We love this practice to make us feel more spacious, dimensional, and radiant!