Present at the Ranch

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

Category Archives: Yoga

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

20160503RLPMayaYoga-2598

  • 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

20160503RLPMayaYoga-2597

  • 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/

Share:

yoga at rancho la puerta

Moving with Grace Yoga Practice

It’s always a pleasure to attend Shayne and River Morgan’s annual Yoga for Every B.O.D.Y. series at The Ranch.  They are amazing teachers that work together in perfect unison.  I always feel wonderful after their classes, which feature simple yet surprisingly … Continue reading

Share:

yoga and writing 2

Yoga and Writing Class

Yoga and writing, two of my very favorite activities.  This popular class takes places annually at The Ranch.  It was taught in our beautiful Oaktree Pavilion by longtime Ranch yoga instructor, Phyllis Pilgram, and writer, Irene Borger. We started off with yoga stretches taught … Continue reading

Share:

Embrace Your Life. Start Today.
Privacy Policy | ©2013-2016 Rancho La Puerta Inc., All Rights Reserved | Reservations: 800-443-7565 | 858-764-5500 | reservations@rancholapuerta.com