30 Days Yoga and Fitness Challenge #YogaFitJuly



30 days Yoga and Fitness Challenge.jpg


Do you want to work on your healthy , strong and sexy beach body? Then this is the challenge for you. Work your mind and body with this challenge, combining classic yoga asana with muscle toning workouts. Yoga combines strength and flexibility, beauty and grace, and results in a practice that is not only beneficial for the mind, but also for the body, so that you can create a stronger version of yourself. With that in mind, myself and my fellow IG yogi friend Brandy present to you, #YogaFitJuly - a 30 day yoga challenge combining physical fitness with flexibility.



The challenge is open to all levels, with options available to beginner and intermediate. We also encourage you to try out clean or healthy eating on at least 5 days a week throughout the challenge, as this is essential to long-term fitness, energy, and overall wellbeing. We will post images and workouts the night before, which you can check and follow, posting your own version, along with a mantra, something about your day, or a motivation for the day. This challenge will work your muscles in every part of the body, with special emphasis on the legs, glutes, and abs. We invite you to join us starting July 1st.

We also have some gifts from our generous sponsors include thepaprikashop donating a beautiful mala bracelet, fractal.9 donating a lovely pair of leggings and last but not least, abombapparel donating one of the signature headbands.
I post daily video with instructions of the poses and tips on Instagram, and because I know we all want to fit and most of you will be interested.
You don't have to officially post your pictures on IG but I will love to say a big thank you to all of you and also make this a fitness/ yoga gift from me to you!
How else am I to celebrate that I am officially a certified yoga teacher!!
I will drop down the videos of last week and you can follow the rest on YogawithAdeola on Facebook and of course Instagram.
Have a productive and healthy week ahead!

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I am super excited to start this challenge which is the first one I am cohosting right after my yoga teacher training! Yes I am officially a certified yogi! Yeah! Day 1 of #yogafitJuly is Urdhva Mukha Svanasana (Upward facing dog). This pose stretches the entire body and lengthens the spine. I will post an image later in the day. 1. Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor. 2. Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. Then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward. 3. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks. 4. Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat. 5. Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana (Downward facing dog.) with an exhalation. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase.
A video posted by Adeola Naomi (@distinguisheddiva) on
My mantra  for day 2 of #yogafitJuly Mountain pose (Tadasana) is "When you walk in love, you give up your right to be right." I will post an image with tips tomorrow. 1.Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet. 2. Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel. 3. Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso. 4. Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes. 5. Tadasana is usually the starting position for all the standing poses. But it’s useful to practice Tadasana as a pose in itself. Stay in the pose for 5-10 breathes , breathing easily with a soft gaze. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase.
A video posted by Adeola Naomi (@distinguisheddiva) on
Day 5 of #yogafitJuly is revolved or twisted downward facing dog. This posture helps remove fatigue and stress. It helps to develop lightness in the legs, relieves pain or stiffness in the heels, whilst strengthening the ankles. The posture also assists in removing stiffness in the shoulder blades and trapeze , and eradicate pain in the shoulders. Adding a twist to the posture (downdog) challenges strength, whilst aiding and stimulating digestion by massaging the internal organs. Instructions 1 Begin on hands and knees. Spread the fingers wide, and set the legs hip width apart. 2 Tuck the toes under, and start to straighten the legs whilst keeping the arms straight. Allow the buttocks and sit bones to move back and away. 3 Feel the inner thigh muscles move backward, and relax the heels down. Feet are parallel. 4 Feel the triceps hug in toward the ears, stabilising the shoulders, and subtly press the upper chest toward the thighs. Begin transferring more weight into one arm and hand, and release the other hand to grab the upper thigh of the opposite leg. 5 Start to slide the hand down the outside of the leg, as you rotate the chest open. Stay in the posture, breathing deeply, for 5 – 10 breaths. To release, gently bring the hand back to the floor, and carefully lower the knees to the floor. Check my co-host for more tips. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop , @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase.
A video posted by Adeola Naomi (@distinguisheddiva) on

8 comments:

  1. Awesome idea! I would so participate in the challenge, if I didn't have 3 almost back to back trips coming up! Congrats on being a certified yoga instructor now!

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  2. Congratulations!! As a person with sciatica, I could probably use a little yoga in my life and I may start, once the pain subsides.

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  3. Great work Adeola!!!

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  4. You know that if Ineer I have the time I want to try yoga myself?

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  5. Stephanie SchrammJuly 8, 2015 at 2:20 PM

    I love yoga! I wish I had more time to do it. Pre-kids, hubby and I would make it a date every Saturday to go to heated Yoga and then breakfast after. It was amazing!

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  6. Awesome post! I recently fell off my yoga practice and this is for sure inspiring me to get back on my mat.
    xo
    A

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  7. Thanks so much for this! I'm just starting to get into yoga (albeit very slowly!) and your detailed instructions have motivated me to speed the process up!

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Have your say, I do appreciate it and will respond to all in due time.

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