actionjacquelyn actionjacquelyn

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Yoga and Barre Instructor  💜Former Laker Girl 💌Media@actionjacquelyn.com ✨JOIN the #Splits30 Challenge! 🤸🏼‍♀️Sign up for 20 Minute Splits Class... It's free!👇🏽

http://www.actionjacquelyn.com/free-splits-30-online-class

✨MALASANA✨Yogi's Squat 🙏🏽 Malasana is our pose today for Day 12 of the #Splits30 Challenge!! It's a really amazing pose that opens up your hips, and also strengthens your feet and shins. In this video I show you 3 ways to modify Malasana, since it is such a deep and difficult pose. Try al 3 and choose which one is best for you! I'm showing the modifications with the feet together, but if you need to separate the feet slightly that's ok. 👍🏽 At the end of the video I show you the fullest expression of the pose with the feet together and the hands wrapped around ankles. My feet and shins were on FIRE 🔥after doing it. Strengthening your feet and shin muscles is so beneficial for standing splits, balance, and your daily life! 🤸🏼‍♀️
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Click link in my bio if for a FREE 20 minute online yoga class helping you get closer to the SPLITS!! Link in bio 👉🏽 @actionjacquelyn || ActionJacquelyn.com/free-splits-30-online-class
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Outfit by @aloyoga | @getstretchy #aloyoga #splitschallenge #splits30challenge #actionjacquelyn #getstretchy #takeaction #splitsaction #yogachallenge #malasana #yogisquat #yogashorts #yogaflow #splits #yogaforbeginners #yogaformen #yogatutorial #yoga101 #yogaalignment #yogatechnique #ardhahanumanasana #hanumanasana #splitsprogress #forwardfold #uttanasana #vinyasaflow #yogavideo

✨HOW TO FOLD FORWARD ✨ Day 11 of #Splits30 Challenge is Standing Forward Fold, or Uttanasana. Today I'm showing you how to flow into Uttanasana from Standing, or Mountain Pose. 🤸🏼‍♀️Tag a friend and share!! 🙏🏽 If you find it difficult to keep your weight forward, try doing Uttanasana with a wall behind you and it will force your hips to be in the correct place 👍🏽👍🏽
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Correct ✅: •Keep weight in the middle of the foot and toes when folding forward •You are going to feel like you are falling forward when you do it correctly •Place the blocks as I've shown in the last image so you can easily place your hands on them as you fold over •When you do this correctly you are going to feel your feet muscles and hamstrings working a lot
•Belly is pulled in .
Incorrect ❌:
•There aren't any muscles engaged on the descent •All of the weight of the body is in the heels and it's causing the hips to be too far back
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Click link in my bio if for a FREE 20 minute online yoga class helping you get closer to the SPLITS!! Link in bio 👉🏽 @actionjacquelyn || ActionJacquelyn.com/free-splits-30-online-class
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Outfit by @aloyoga | @getstretchy #aloyoga #splitschallenge #splits30challenge #actionjacquelyn #getstretchy #takeaction #splitsaction #yogachallenge #yogashorts #yogaflow #splits #yogaforbeginners #yogaformen #yogatutorial #yoga101 #yogaalignment #yogatechnique #ardhahanumanasana #hanumanasana #splitsprogress #forwardfold #uttanasana #vinyasaflow #yogavideo

✨✨LOW LUNGE w/ Quad Stretch✨✨Day 10 of #Splits30 Challenge is Low Lunge with a quad stretch. 🤸🏼‍♀️Skip the quad stretch if it is too intense for you, and work on the low lunge back the back foot on the floor. Use a block under the hands if you need more balance support and space. 🙌🏽The main point I want to show here with Low Lunge is the placement of the front foot. It's important to keep the heel and ankle underneath the front knee, with the front foot grounded into the mat. Imagine 3 points in your foot: your big toe, your pinky toe, and your heel. All 3 of those points should be glued down and rooted in the floor. Happy Stretching yogis! Your all doing so good :) :) :) .
Click the link in my bio to try a free class from Splits30 that will help you open up your hips, hamstrings, and quads and get you closer to the splits!! .
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Outfit by @aloyoga #aloyoga #takeaction #actionjacquelyn #getstretchy #lowlunge #splitsprogress #splitsaction #yogachallenge #yogatechnique #yoga101 #yogaoutfit

🎉WANDERLUST Tickets GIVEAWAY!!! 🎉 Enter now!
I've partnered with @ole_henriksen to give away 10 🙌🏽 tickets to this weekend's #Wanderlust108 Festival in Santa Monica, California!!!! Tons of yoga classes, and we'll kick off the day with a 5k run!! I'm so excited. Plus @ole_henriksen is doing free facials all day that will be customized to your skin. Ooo la la! 🤗 Each ticket is worth $55 😯 and I will be there too! ••ENTRY RULES••
1️⃣Must follow @actionjacquelyn and @ole_henriksen
2️⃣Comment below and tag a friend (I'm giving away tickets to 5 people and their lucky friend for a total of 10 tickets)
3️⃣Each comment you leave counts as another entry, so go crazy and tag as many friends as you have in a new comment line 😜 .
••Giveaway details••
~Wanderlust 108 is this Saturday OR Sunday April 29-30. I am attending on Saturday, but you can choose to go to either day if you win.
~This giveaway is not providing transportation or lodging
~No purchase necessary. US only
~Sweepstakes begin right now and end at 11am PST on Friday, April 28 ~I will DM winners, and also announce winners on my @Instagram Story this Friday ~Visit http://www.olehenriksen.com/ for official rules. @ole_henriksen #OleGlow #Wanderlust108 .
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#santamonicayoga #yogafestival #ballerina #yogi #freewanderlusttickets #wanderlusttickets #wanderlusthollywood #wanderlustyoga #losangelesyogi #giveaway #santamonicayogi #yoga #facials

<<HALF SPLITS>> Ardha Hanuman is Day 8 of the #Splits30 Challenge! 1 week already done - woohoo!!! 🎉 go us!!! I love that you guys are already seeing so much progress in your splits. 🤸🏼‍♀️✨👍🏽🌈🎈 And it makes me so happy to know that you're finding these tutorials really helpful too! ✅😁 This photo is straight from my Splits30 Yoga Program, so please excuse my Madonna microphone 🎤 :) .
Have you noticed a theme in the poses I picked for this challenge? When stretching the legs in preparation for the splits, it's important to draw the front thigh back, and back thigh forward. When I first learned this concept I didn't understand it. But now I realize that it's how you create more space in the legs and spine and get a deeper stretch. .
Correct ✅:
•Make sure your back knee is underneath your hip. As shown in the photo, it should be making a 90 degree angle
•Lengthen the spine in this pose. It is much more important to work towards a long spine rather than getting your chest down towards your thigh. Draw your tailbone down towards your knee, and lift the upper part of your back up.
•Keep your belly in and drawing up towards your spine •Flex your front goes back towards your shin and ground your heel into the floor for stability.
•Use blocks to enhance this pose.
•Draw your front thigh bone back towards your hip and square off your hips
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Incorrect ❌
•Back knee is off in the alignment and throwing the entire pose off •There is no lengthening or grounding happening in the pose
•Upper back is stretched out instead of slightly back bending .
Click link in my bio if you want to join the #Splits30 Challenge!! 👉🏽 @actionjacquelyn || ActionJacquelyn.com/splits-Challenge || outfit by @aloyoga

✨THREE-LEGGED DOWNWARD DOG 🐶 ✨Swipe 👉🏽 to see a second tutorial showing this pose from the side 👌🏽Today is Day 7 of the #splits30 challenge! One week in and you guys are doing awesome. 🤸🏼‍♀️🎉👌🏽 It also sounds like you are finding these tutorials helpful, yay! 😊🙌🏽 Tag a friend and have them join us! It's not too late to join (click link in bio to join, it's free! 👉🏽 @actionjacquelyn)
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Three legged dog is a tricky pose that requires a lot of ground and lifting at the same time. Root the hands and foot, and lengthen the side body muscles. Pull the frontal hip points up towards your ribs, and soften ribs down. .
Questions❓Leave them below! .
Outfit by @aloyoga #aloyoga #getstretchy #downwarddog #yoga101 #yoga #yogaalignment #yogatutorial #yogatechnique #yogachallenge #yogainspiration #yogaposes #3leggeddog #splitsprogress #splitsprogress

I am so in love with every one of your posts for the #Splits30 Challenge. ❣️ So many of you are already seeing progress in our first week and it's so inspiring 🙏🏽✨ Keep up the amazing work!! Also, after you finish stretching the pose of the day for the challenge, I want you to add another minute in your splits each side.🤸🏼‍♀️🎉💝💃🏼🎈Click link in my bio if you want to join!! (It's free!) 👉🏽 @actionjacquelyn .
Hair by @lisasatornhair .
#splitschallenge #splitsprogress #ballerina #ballerinasofig #losangeles #yogi #getstretchy #actionjacquelyn #takeaction #splitsaction

✨✨HOW TO TRANSITION FROM DOWNDOG TO WARRIOR 1✨✨ Today is Day 6 of the #Splits30 Challenge is Warrior 1! 🤸🏼‍♀️ And in this video I'm showing you how to transition from Downward Facing Dog, to Warrior 1, since this is a very common way of getting into Warrior 1.
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The main difference between the correct ✅ and the incorrect ❌ that I want to emphasize here is the amount of lifting required to make space for the leg that is step forward and between the hands.🙌🏽 Too often I see students compensating for not lifting, and the entire Warrior pose gets thrown off right from the start. .
You lift your body by pulling in and engaging the core, lifting the thigh bone (the one stepping forward) up towards your chest, by keeping the hands grounded into the floor so that you have something to push away from, lifting the upper back and creating space along the spine and sides of the body, and lengthening the triceps and lats.
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Comment below if you have questions! And don't get frustrated if you feel like your leg doesn't fit underneath your chest. It does! 👌🏽 It just takes practice learning how to lift the body and CREATING the space it needs.
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To join the challenge click the link in my bio, or head to my blog: actionjacquelyn.com/splits-challenge .
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Outfit by @aloyoga #aloyoga #splitschallenge #splits30challenge #actionjacquelyn #getstretchy #takeaction #splitsaction #yogachallenge #yogashorts #yogaflow #yogatransition #downdog #yogaforbeginners #warrior1 #suryaB #virabhadrasana1 #yogaformen #yogatutorial #yogavideo #yoga101 #yogaalignment #yogatechnique #sunsalutation @getstretchy #mondaymotivation

Keep up the challenge posts! You guys are doing amazing!! Click link in my bio if you want to join (not too late!) 🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️ Today is Day 5 of the #Splits30 Challenge is Triangle Pose, or Trikonasana. 🔼 There are many important distinctions between the two photos is that the pose should bend from the hips, not the waist. The bend from the hips require a long lengthened spine, and engaged core.
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Correct✅: •Lift out arches in and up and ground big toes
•From the lift of the outer arches of the feet, the legs draw up to the hips, the thighs are engaged, and knee caps lift
•Tailbone and spine lengthens away from each other -Ribs are knitted together, and the lower belly pulls in •Collarbone widens, shoulders externally rotate, and shoulders plug down the back •Bending from hips -Keep gaze forward or down when first starting out to help soften the muscles around the neck
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Incorrect❌: •Stance is too wide •Collapsed inside arches
•Loose and open ribs and belly •Bending from waist •Shoulders are not plugging down into lats •Posture is heavy •No lifting is happening through the feet, legs, core
•Too much weight in wrist
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It's not too late to join the #Splits30 challenge! Click the link in my bio to sign today! 👉🏽👉🏽 @actionjacquelyn (It's FREE!) Or go to ActionJacquelyn.com/splits-challenge
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Wearing @aloyoga | @getstretchy #getstretchy #actionjacquelyn #takeaction #splitschallenge #splits30challenge #yogatutorial #yogavideos #yoga101 #yogainspiration #yogachallenge #yogaoutfit #trikonasana #trianglepose #yogaforbeginners #yogaformen #yogaalignment #yogastretch #stretching

Today is Pyramid Pose, or Parsvottanasana, for Day 4 of the #Splits30 Challenge! Comment with a 🤸🏼‍♀️ if you find this tutorial helpful! 😊
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Check out my blog if you're just joining us and want to catch up on the other poses. (Click link in bio 👉🏽 @actionjacquelyn).
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This deep hamstring opener is very challenging, so I thought I would show you how to modify the pose with blocks, and also how you can use the strap to understand the feeling of the thighs "drawing back" (front thigh), and "drawing in" (back thigh). This is important for this challenge because it's the same feeling that you need for the splits.
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The strap will help your front femur descend into the hip socket, and help you feel and understand where the hips should be. As your front thigh bone draws back, your back thigh bone will organically shift correctly into place. Simultaneously, your back foot will naturally press down into the strap, and this will help you understand how much rooting needs to happen in your feet, especially your big toes.
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As the video shows, it's important to lift the hips up before bending forward. Think of moving up and over, instead of just forward. This will create the strength needed to lengthen the spine.
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To learn more about this pose, go to my blog and read all about it!: http://www.actionjacquelyn.com/how-to-do-pyramid-pose/
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Wearing @aloyoga | @getstretchy #getstretchy #actionjacquelyn #takeaction #splitschallenge #splits30challenge #yogatutorial #yogavideos #yoga101 #yogainspiration #yogachallenge #yogaoutfit #parsvottanasana #pyramidpose #yogaforbeginners #yogaformen #yogaalignment

Day 3 of the #Splits30 Challenge is High Lunge! 🙌🏽 If you are finding my posts helpful, tag a friend and let them know about the challenge! 🤸🏼‍♀️ Because when you do a challenge with your bestie you're more likely to finish and complete it! 👯
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If you're not signed up yet, click the link in my bio to join (it's FREE!), or go here: ActionJacquelyn.com/splits-challenge .
High Lunge challenges the strength and flexibility of the legs at the same time, and teaches you how to stabilize your legs for poses like Warrior I and the Splits.
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CORRECT ✅
•Assist the pose with blocks (or boxes/books) to help keep the integrity of the pose.
•Knee is aligned over ankle
•Front thigh bone is plugging back into the hip socket
•Back thigh bone is plugging forward into the hip socket
•Square of the hips takes pressure off low back and helps reduce pain caused from sciatica
•Shoulders are externally rotated open
•Spine is both lengthening down towards the back heel, and lengthening out through the top of the head
•Belly is pulled in towards spine
•Back heel is high, as toes root into the floor
•Breathing, always 🙂
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INCORRECT ❌
•Shoulders rounded forward
•Upper back rounded forward and not engaged
•Chest collapsing onto thigh
•Belly slack and resting on thigh
•Knee over toes, not ankles
•Hands compensating on fingers without block
•All weight is pushed forward into hands instead of feet, legs and abs
•Hips opening and straining lower back
•Back thigh not engaged
•Heel turning inwards, not rooted or supportive
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Read more about Upward Facing Dog on my blog -->> ActionJacquelyn.com/how-to-do-​high-​lunge
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Outfit by @aloyoga #aloyoga #splitschallenge #splits30challenge #actionjacquelyn #getstretchy #takeaction #splitsaction #yogachallenge #yogaforbeginners #highlunge #sunsalutation @getstretchy

Day 2 of the #Splits30 Challenge! 😁 I LOVED seeing everyone's post yesterday! 🙌🏽🙌🏽🙌🏽 Today's pose is Upward Facing Dog, or Urdhva Mukha Svanasana, or Up-dog, as it’s commonly known. ✨ If you find this photo helpful, then comment with a 🤸🏼‍♀️ to let me know! .
If you're not signed up for the challenge yet, click the link in my bio to join (it's FREE!) 👉🏽 @actionjacquelyn - or go here: ActionJacquelyn.com/splits-challenge
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This pose will open the entire front body, which is very necessary for the splits. Specificially, it will help you open your chest and heart, while simultaneously engaging and strengthening your triceps, upper back, and core.
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Correct Photo ✅:
•Shoulders externally rotated open
•Shoulder blades pressed towards each other, creating a support system in the spine
•Chest is open and proud
•Triceps and forearms are engaged, taking weight out of the wrists
•Hands are grounded and pulling back
•Lower belly is pulled up into backbone, supporting lower spine
•Tailbone is reaching down towards heels, lengthening lower spine
•Hip are lifted off floor, thighs are engaged, and knee caps are lifted off the floor
•Feet are parallel to one another and pointed. Arches of feet hug in and ground down into the floor
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Incorrect Photo ❌: •Shoulders rounded forward
•Chest collapses
•Dumping weight into wrists
•Shortened spine
•Slack belly and vulnerable lower back
•Heavy legs
•Open ankles
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Read more about Upward Facing Dog 🐶 on my blog -->> ActionJacquelyn.com/how-to-do-upward-facing-dog
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Outfit by @aloyoga || #splitschallenge #splits30challenge #actionjacquelyn #getstretchy #takeaction #splitsaction #yogachallenge #yogaforbeginners #updog #upwardfacingdog #updogpose #sunsalutation #yogatutorial #yogainspiration #yoga101 #yogaalignment

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