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Rancho La Puerta's blog about healthy and happy living.

Category Archives: Fitness

A Yoga Break with Maya Griggs

Yoga

Want a quick mental reset that relieves tension and can help improve your balance? This yoga routine, demonstrated by Ranch Yoga Instructor Maya Griggs, can do just that. It’s perfect for a morning or mid-day yoga break.

Mountain Pose, or tadasana in Sanskrit, is a grounding and centering pose that strengthens your ankles, knees, and inner thighs. The squat, utkatasana, strengthens your lower body, back extensor, and core.  The high lunge gently lengthens your hip flexors, and helps develop strength and stability.  The transition from the squat to the high lunge will help you build balance, and encourage graceful transitions both on and off your mat.

1. Mountain Pose, Tadasana

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  • stand with your feet parallel, toes spread wide, arches lifted
  • place your heels slightly out, so that they follow behind your second toes
  • firm your thigh muscles and lift your knee caps
  • lengthen your tail bone towards the ground
  • knit your abs and ribs in
  • bring the shoulders back and down
  • keep your head level and throat soft
  • smile!

2. Transition to Utkatasana

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  • raise your arms perpendicular to the floor
  • turn palms toward each other
  • bend your knees & encourage your thighs to be parallel with the ground
  • pull your hips back so you can see your toes
  • keep your inner thighs parallel
  • hug your muscles to the bones
  • knit your abs and ribs in
  • lift your chest
  • slide shoulder blades downward
  • hold for 30 seconds to a minute

3. Follow up With a High Lunge:

Yoga

  • step the right leg back so that you’re on the ball of your right foot with your heel high
  • firm your right leg and press your thigh towards the sky
  • deeply bend in your front left knee
  • keep hips parallel
  • lengthen your tailbone
  • suck your belly and ribs in
  • lift your heart
  • reach arms away from lower ribs
  • lengthen fingers
  • soften your shoulders
  • hold for 30 seconds to a minute

4. Transition out:

  • step your right leg forward to meet your left leg in squat
  • lower your arms by your sides
  • straighten your legs and return to Tadasana

Repeat the entire routine on the other side. You should feel great!

You can learn about the Yoga and fitness classes at Rancho La Puerta here: http://www.rancholapuerta.com/at-the-ranch/activities/fitness/yoga/

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TRX Plank to Pike

TRX Plank to Pike

With TRX’s Plank to Pike you strengthen your arms, increase your core strength, and add flexibility in your hips and legs. Rancho La Puerta’s Fitness Instructor Ethan Carter demonstrates during a TRX class. 1. Put feet your feet into the straps and … Continue reading

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BOSU Fit Lunge

BOSU Fit

I’m in Olmeca gym at a BOSU * Fit class with several Ranch guests, looking forward to 45 minutes of an energetic and balancing workout. Our fitness instructor Ethan hits play and turns up the volume to an upbeat danceable Motown soundtrack. … Continue reading

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Pilates Tower Fundamentals

“The Pilates Method of Body Conditioning is complete coordination of body, mind and spirit.” –Joseph Pilates inventor of Pilates The Pilates Tower Fundamentals class was a deliberately paced workout that was a pleasant surprise. Instead of a fast circuit workout with … Continue reading

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