iVillage Mind and Body Challenge
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iVillage Mind and Body Challenge
| Thu, 10-13-2005 - 12:54pm |
I signed up for this challenge when it started, and it has some great tips, so I thought that I'd just post each days task for this challenge for everyone to take a look at!!
Week One | OCTOBER 10, 2005
Create Your SanctuaryDAY ONE: Find a Room of Your Own
"Home is heaven for beginners."


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Week One | OCTOBER 10, 2005
Create Your Sanctuary
DAY TWO: De-Clutter Your Sanctuary
Week One | OCTOBER 10, 2005
Create Your Sanctuary
DAY THREE: Indulge in Relaxing Moments
Week One | OCTOBER 10, 2005
Create Your SanctuaryDAY FOUR: Rejuvenate Yourself
Week One | OCTOBER 10, 2005
Create Your SanctuaryDAY FIVE: Personalize Your Sanctuary
Thanks for posting these Miranda--
I too signed up, but haven't been getting near as much information as you. Where do you find it? I seem to be able to get to a page where the gist of the day is posted (ie. For Day 5: In subsequent weeks of the challenge, we'll be returning to our sanctuaries again and again --- to practice yoga, to meditate, and to rejuvenate ourselves. Today is the day to make your refuge feel like home) but as for the "To Do" parts.....haven't seen them before.
Direct me in the right direction- puweeeze ;-)
Moderation IS Key
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Hey IG, I've got challenges up the ying-yang this month, LOL!
I can get to that page....still waiting for it to load so I can find the blue arrow you're talking about- AHA! I see it!
Thanks :-)
Moderation IS Key
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For those who are interested here are this week's challenges:
Week Two | OCTOBER 17, 2005
DAY ONE: Start with the Breath
Even if you've never done a single yoga pose, you've been practicing an important element of yoga since you were born: breathing. The entire physical practice of yoga is built on the premise that if you can learn to train your breath to be even, no matter what type of posture you're doing, you can also learn how to train your mind, body and spirit to remain grounded and open no matter what life brings. It doesn't matter what kinds of interesting shapes you may be able to make with your body; if you're not breathing while you're doing it, it ain't yoga.
To do: Today, your assignment is simple. You're going to begin to notice your breath and the power it has over your mind and your body. Then tomorrow, when we get to the physical poses, you'll already have a solid foundation of breath awareness to build on.
To get started, sit quietly in your sanctuary in a comfortable cross-legged position. Sit on the floor with a pillow under your sitting bones so that your hips can be higher than your knees. Lengthen the spine so that your ribs are lifting away from your pelvis. You can keep your eyes open or let them close. Then spend a few minutes listening to your breath. That may sound simple, but you'll soon figure out that it's not. Your mind will want to wander. Just bring it back to focus on your breath as many times as you need to. Notice how it feels to breathe -- where do you feel the breath in your body? How does that change if you make your inhales and exhales a little longer? A little shorter?
During the rest of the day, periodically check in with your breath. What is your breath like when you're resting, eating lunch or having a tense conversation with a loved one? How often do you find yourself holding your breath? Become extremely curious about the way you breathe. You don't need to change your breath at all, just notice what your patterns are. Come share your findings on the Mind-Body message board -- we'll be comparing notes.
For more information on the yogic approach to the breath, read "Breathing Lessons," an article from Yoga Journal (a wonderful resource for anyone who's interested in learning more about yoga).
DAY TWO: A Simple, Invigorating Yoga Practice
Now that you've begun to familiarize yourself with your breath, let's start adding in some movement. Your assignment today is to do a simple yoga practice. Here's what you'll need:
At least 15 minutes. Longer would be nice, but 15 minutes is the absolute minimum.
Some space. You need a spot that is private, uncluttered and big enough to allow you to spread your arms without knocking into anything and stretch out on the floor without running into a wall. Your sanctuary would be a good choice, but if it's not big enough, perhaps your back yard, living room or guest room could work.
Comfortable clothes. You don't need a coordinated spandex outfit. I recommend some loose-fitting stretchy pants and a shirt that is somewhat close-fitting so that it won't fall over your head in downward-facing dog. (If you don't know what downward-facing dog is, don't panic. We'll get to that in a minute.)
Your breath. Luckily, you've definitely got this! And after yesterday's assignment, you probably know a little bit more about your breath than you ever have before. Remember that the whole goal of yoga is to become more cognizant and in control of your breath, so don't forget to give some of your attention to your breathing as you move through the postures.
Finally, some instruction. We're going to learn a basic sequence of yoga moves called a sun salutation. This series of poses contains all of the benefits of a fuller practice, so it is the perfect starting point for new students. Aim to complete five sun salutations. Only do more if you have the stamina (and the time). Once again, our friends at Yoga Journal have given us detailed instructions. To get started, read "How to Salute the Sun."
DAY THREE: The Right Equipment
One of the many great things about yoga is that all it really requires is a body and the breath. Basically, if you are alive and mobile, you have everything you need to practice. (Congratulations! You qualify.) However, there are certain items -- known as props in the yoga world -- that can help you do your poses more comfortably.
The more props an activity has, the more intimidating it may seem. You certainly don't have to have an arsenal of the latest and greatest yoga gear to be a good yogi. They only serve to make your practice safe and fulfilling. If at the end of this week you find that you want to continue more deeply into the practice of yoga, you may want to consider buying one or two props to help solidify your commitment to the practice. Your assignment for today, however, is to simply read up on the tools of the trade, below, and repeat your yoga practice from yesterday.
Yoga props cheat sheet:
Yoga mat. These sticky rubber mats help ensure that you won't slide around in your poses, and they give you a portable practice space. Dolly Parton says, "Home is anywhere I hang my wig." I say, "Home is anywhere I spread out my yoga mat." Check out our photo gallery of some of our favorite and fun yoga mats.
A blanket. Most yoga studios keep a supply of cotton Mexican blankets on hand. They are infinitely adaptable: Depending on how you fold them, you can create just the right amount of height to use as a cushion in seated poses or shoulder stands. Unfolded, they make a nice covering for final relaxation so you don't lose all of the body heat you just worked so hard to build.
Blocks. Made out of wood or a hard foam rubber, yoga blocks have infinite uses. Any good yoga teacher can show you how to modify almost any pose using a block. I recommend having two, one for each hand.
A strap. Yogis make frequent use of a long (up to eight feet) canvas strap that has an adjustable buckle. Using a strap can help you reach a body part that would otherwise be out of reach. It can also keep your legs from splaying out in a backbend or your elbows from sliding in a forearm stand. The more you practice, the more you'll find creative ways to use it.
An eye pillow. These little pillows are designed to rest on top of your eyes during restorative poses -- which we'll cover on Friday -- and final relaxation (also known as savasana or corpse pose). Often filled with lavender, they smell divine and can help you retreat into the quiet that is always just below the surface of your thoughts.
A bolster. Also handy for restorative poses, a yoga bolster is basically a big, firm pillow. Lying on the floor with a bolster under your shoulder blades is a great way to open your chest, give yourself a gentle backbend and encourage your figurative and literal heart to become suppler. We'll go into greater detail on how to use a bolster later in the week. But I can tell you now that my bolster is my favorite prop of all time.
DAY FOUR: Avoid the Yoga Backlash
Yoga is everywhere. And not necessarily in a good way. Celebrities are doing it, magazine articles are hailing it, even dogs are getting in on the action.
It's easy to become oversaturated with all things yoga. Today, take some time to reflect on the true reasons why you'd like to build or deepen your yoga practice. "Because Madonna's doing it," or "Because I want a yoga butt" don't count. Sit quietly in your sanctuary and truly ask yourself, "What is it I hope to gain or change by practicing yoga?" Write your answers down, then keep the list someplace handy where you can refer to it when you need a little push down the path. While you're in your sanctuary, take a few minutes to do five sun salutations. Keep your intentions for your yoga practice in mind as you do them, and notice whether paying attention to your goals changes the practice for you in any way.
And just for fun, read about the new yoga T-shirt (pictured above) that's sweeping the nation. It can help you remember to not take yourself or your mind-body pursuits too seriously.
DAY FIVE: Restorative Yoga
Restorative yoga is an extremely gentle version of yoga. It uses lots of props (which we learned about on Wednesday) to help us be as comfortable as possible in poses that are specifically designed to help us relax. When the body is truly relaxed, it can rejuvenate itself. That's why performing some restorative yoga poses when we're tired can be even more refreshing than a nap. Yoga Journal has a great overview of restorative poses and why they are so effective (and so delightful to do) here.
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Week Three | OCTOBER 24, 2005
Improve Your Outlook
DAY ONE: Accentuate the Positive
Week Three | OCTOBER 24, 2005
Improve Your Outlook
DAY TWO: Increase Your Happiness Quotient
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