Seventh Week of Fitmas – Seven Yogis Yoga-ing

Its never good to ‘should‘ on yourself or others, but I constantly ‘should‘ on myself when it comes to yoga.

Seriously, I should do yoga.

When you spend 6 hours a week doing heavy weight training you need to offset it with stretching and foam rolling. This past month I started foam rolling on an almost daily basis and it has made a huge difference and affected my training in great ways.

Oh yoga…

If you recall, I did yoga once and the human pretzel requirement nearly did me in.

Nonetheless, it is time for us to implement some fabulous yoga to strengthen our fabulous and beautiful muscles that we are growing this Fitmas season.

Seven Yogas Yoga-ing.

Meet the gorgeous and bendy Jessica, a vegan Figure Competitor, avid yogi, and fellow teammate from Team K.

I had to complete this pose in order to save a village from ruin, no one would get out alive.

I asked her why we should do yoga.

“Yoga is an excellent and, in my opinion, essential to your strength training program.  Here are several reasons why you need a little yoga in your life.”

  • It’s convenient and cheaper –  You can do yoga in any space at any time!
  • It helps to prevent injuries  A solid yoga program works all of your muscles, from the inside out, front and back, stretching them at the same time.  Yoga will improve your body’s overall posture, allowing it to function more efficiently with less risk of injury.
  • It can improve your next workout –  Yoga will help you recover more effectively after weight training.  By simultaneously stretching and strengthening muscles, ligamnets, and tendons, you increase flow more blood and oxygen into those tissues which will aid in speeding up recovery time. 
  • It teaches muscles to work properly
  • Yoga poses will make your muscles to work together through a wider variety of angles and ranges of motion.  You build functional strength that trains your muscles to work collectively, which can improve your performance in the weight room.
  • It gives muscles more stamina
  • Yoga will increase your muscular endurance by holding poses for longer periods of time than what your muscle contract in your standard reps in a set.
  • And there is the invaluable benefit that yoga has on the mind, helping you to restore, revitalize, repair, and re-energize every day.

Complete the sequence below before bedtime every day this week and enjoy the amazing benefits of adding in yoga to your life every day!

Seven Poses to Relax and Restore.

Click on the pink links below for ‘how to’ steps and pictures if you don’t know the pose!

Legs Up the Wall Pose

  • Relieves tired or cramped legs and feet
  • Gently stretches the back legs, front torso, and the back of the neck
  • Relieves mild backache
  • Calms the mind

Reclining Bound Angle Pose

  • Stretches your inner thigh and groin muscles.
  • Frees energy flow in your pelvic area.
  • Stimulates your abdominal organs and improves mobility in digestive organs.
  • Helps relieve the symptoms of stress, mild depression, PMS and menopause.
  • Relaxes your mind and the central nervous system.

Bridge Pose

  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Head to Knee Pose

  • Calms the brain and helps relieve mild depression
  • Stretches the spine, shoulders, hamstrings, and groins
  • Stimulates the liver and kidneys
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves anxiety, fatigue, headache, menstrual discomfort
  • Therapeutic for high blood pressure, insomnia, and sinusitis
  • Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

Bharadvaja’s Twist

  • Stretches the spine, shoulders, and hips
  • Massages the abdominal organs
  • Relieves lower backache, neck pain, and sciatica
  • Helps relieve stress
  • Improves digestion
  • Especially good in the second trimester of pregnancy for strengthening the lower back
  • Therapeutic for carpal tunnel syndrome.

Child’s Pose

  • Gently stretches the hips, thighs, and ankles
  • Calms the brain and helps relieve stress and fatigue
  • Relieves back and neck pain when done with head and torso supported

Corpse Pose

  • Calms the brain and helps relieve stress and mild depression
  • Relaxes the body
  • Reduces headache, fatigue, and insomnia
  • Helps to lower blood pressure

After this past week of push ups, my body needs a break! 

I wonder if it is ok to do the Corpse Pose in bed seeing how I will most likely fall asleep while completing that pose at the very end.

She looks so calm. I never look or am this calm...

If you have any questions about yoga, vegansim, or just want to meet a super awesome athlete you can contact Jessica on her blog, facebook page, or Twitter.

Let’s get bendy!

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  1. This is really helpful, Donloree! I already do some of these poses as part of my early morning routine but I think I need to do more yoga. I’m not interested in the meditation stuff but the physical benefits are undeniable.

    • Exactly. I need to do more of this in my life!!

      • It can just be one of these poses a day and then start to add on as you go….remember it’s yoga PRACTICE not yoga PERFECT!!

        There is no “I’m bad at yoga!” That’s the beauty of it, there is really no beginning, middle or end to your yoga practice…it will always be evolving and changing and there is NO one way to do it:)

  2. Yoga has seriously changed my life. I know that sounds super corny but it’s true. I went to my first class in March this year and I’m now hooked. I only do hot power yoga – the other stuff is too slow-moving and boring for my liking. It relieves so much tension, mentally and physically, and I make sure I go to at least one class a week.

    I have fallen asleep in corpse pose more often than not! Once you learn to zone out and shut your mind off, it’s almost guaranteed 🙂

    • I am worried about snoring in class if I learn how to do this corpse pose. Hot power yoga sounds super intriguing to me! I will have to see what is around here for something like that. And it is ok that yoga changed your life, that is how I feel about weight training!

  3. Yoga, hm. This should be interesting. Although to keep it high adrenaline I should be doing it on mountaintops and suchlike 😉

    And I could only do a bridge earlier this year. Sort of surprised myself when I did it accidentally (I know it’s hard to do one accidentally, but I managed to!)

    Okay – let’s see how we get on!

  4. Found your blog from Jessica Roberts and I LOVE
    LOVE LOVE it!!! I’ve never been able to get the whole
    Quiet the mind thing down, but I’m definitely going to
    Give it another try. Turning 40 next year & have
    Been contemplating a competition, but it scares
    The crap out of me. Your frank, real-world discussions
    About what it takes are awesome & inspiring! Looking forward to
    Following your journey:)

    • I love that you describe my blog as real-world! This is EXACTLY what it is about. Life as it is lived…no airbrushing! I would love to hear more about this competing / scares the crap out of you situation. I say GO FOR IT!

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