[PR] Gain and Get More Likes and Followers on Instagram.

cyogalab cyogalab

5039 posts   245872 followers   242 followings

Carmen Aguilar  Yoga force🌬 flow explorer🏔 teacher 🐲 9/22-24 Sngapore 🐠 9/30-10/1 Jakrta 🌳 10/6-8 Portland 🦋 10/20-22 Arkansas ℹ️ @ www.labchicago.com Online classes:

https://vimeo.com/cyogalab/vod_pages

Put a #smile on your face and let's practice together at #thelab if you're in #chicago!! Take a look at today's schedule and plan accordingly!: 12pm (level 1-2) with Paloma,
5:30pm (level 1+) with Soren,
6:45pm (level 1-2) with Nicolette,
8pm (level 1-2) with Gina.
For those not here, we can still #yoga together through Vimeo (link in the description above) or check out my traveling schedule at labchicago.com and catch me on the road! 'Fo-rest green' mat by @livesankalpa

⚖️👑🤸🏻‍♀️ Day 2️⃣6️⃣ of #BalanceKingdom with @cyogalab ↪️ Half Frog or #ArdhaBhekasana in #Wheel or #UrdhvaDhanurasana 🤸🏻‍♀️👑⚖️ Granted this is an intense #backbend but not so much for the flexibility skills required (notice that the base hand and foot are not THAT close together), but more for the balance and endurance needed. When you do regular Wheel, you have 4 points of contact with the ground, you’re solid and it feels even on both sides of the body. If you try to lift 1 hand or foot, the other 3 limbs have to ‘pick the extra work up’, and push stronger against the floor to stay up, not to mention the body readjustment/weight shift, going on too. If you try to lift 2 limbs, especially when both are on the same side… holy mother, how much work the other 2 have to do! Just THAT in itself is exhausting, you need to tilt slowly to make sure the transfer is happening smoothly and, especially the base arm, can take it. The hips need to keep projecting, upper spine continuing to arch, to feel as light as possible. If you turn out the base foot, it’ll give more stability and you’ll be able to do the previous actions, a lot better. If you look at the pic, the hand are foot are not on the same line either, also to assure better balance. After doing it many thousands of times (this is a pose I do daily, because it warms me up very quickly, especially the shoulders), I find it a bit more comfortable to stagger the hand slightly outside the foot. The ‘2 limb lift’ is by far, the hardest part so, if that’s where you get today or where you’re stuck, know the rest of the way is easier and keep at it!!! Even if you don’t complete the pose, just tilt to one side, working on the weight shift, take yourself outside your comfort zone and play around with the balance. I assure you, it can get pretty addictive… Watch tomorrow’s video to help you with it!! Just a couple more days, be brave and hang in there!!! For translation in other languages, follow and check out daily these accounts:
Russian: @cyogalab_ru
Korean: @cyogalab.korean 
Portuguese: @cyogalab_portuguese

Few warm up poses beforehand, including the ‘foot to armpit prep’ version in pigeon where you twist and bring the foot, as close to its armpit, as possible, then slowly demoing getting into Parsva Yogidanda, the asymmetrical version, going for the opposite wrist and finally trying to ‘catch’ the big toe. For this last one, notice how much, of the foot tucked in, is showing over the arm, at least half of it, to have a better shot at finding those toes. Also notice how I lean more forward whenever I try to grab the other wrist or toes. The extended leg remains so the whole time, to give stability and I can use it like the sail on a boat, pointing it in a slightly different angle, to help me balance as I complete the movement. Feel free to place a crash pad in front of your face if you need to and let’s go for it!! Keep it up, we’re in the last few days, you can make it!!! For modifications and further explanations, check out @yogawithaislinn and @rachely.wang. For translation in other languages, follow and check out daily these accounts:
Russian: @cyogalab_ru
Korean: @cyogalab.korean
Portuguese: @cyogalab_portuguese

Come take flight and bring your #practice to new heights with us if you're in #chitown!! Join us today at:
5:30pm (level 1+) with Veronica,
6:45pm (level 1-2) with John,
8pm (level 1-2) with Karina.
For those not here, we can still #yoga together through Vimeo (link in the description above) or check out my traveling schedule at labchicago.com and catch me on the road!'Fo-rest blue' mat by sponsor @livesankalpa.

⚖️👑🤸🏻‍♀️ Day 2️⃣5️⃣ of #BalanceKingdom with @cyogalab ↪️ #Foot to armpit #armbalance or #ParsvaYogidandasana variant 🤸🏻‍♀️👑⚖️ This is a very fun #armbalance to try and yes, a bit challenging, but not that much once Parsva Yogidanda (foot to armpit arm balance) happens. At the very least, give it a few tries and let me prove you how well you can do, ok? Needless to say, you should warm up those hips before hand (standing poses with front leg bent at 90, squats, pigeons, etc), so that the sole of the foot can rest on the back of its arm as comfortable as possible. No need to go very high with it but, obviously, the higher the better, the longer you’ll stay balancing and the more comfortable you’ll feel (if ‘comfortable’ is an appropriate word to describe this moment…:P). Make sure the toes ‘stand out’ behind the arm, so the arch of the foot should wrap around its triceps, push one against the other so they don’t move (foot sliding is a common side effect but the stronger the connection between those 2, the less likely for that to happen!). When you’re about to go into the arm balance, drop onto one elbow and rest its forearm down. You’ll likely feel more stable, but the asymmetrical version calls for a deeper hip opener (be ready to feel it a tad stronger in the hips). Now the fun part begins: as you float there, pivot on the elbow and lift the hand diagonally towards the Yogidanda toes. Don’t be impatient and take your time shortening that distance!! Stay a bit more ‘forward’ than usual when you maneuver, so you don’t fall. If you can almost do it but there’s a little gap, come down and try again, this time bringing the elbow closer to the other hand. Turn the gaze to the side once you feel very solid (leave it on the ground if it throws you off). Reach out through the other leg and breathe a few times, voila!! Your turn to try or wait for tomorrow’s video on this!!! For translation in other languages, follow and check out daily these accounts:
Russian: @cyogalab_ru
Korean: @cyogalab.korean 
Portuguese: @cyogalab_portuguese

Consider this a ‘condensed’ 56 second practice to get to today’s pose, #Kapinjalasana: deep lunges, kneeling Bow, using a strap to flip the grip etc, are good ideas to help you warm up and get there. I’m also demoing a ‘baby’ version of ‘Tiger Pose’ (from kneeling Kapinjala, drop slowly the base forearm towards the floor, emphasis on slowly or else it’s really easy to lose that foot!) for those that want to try something a bit more funky. Dancer is next and so is the wall assist (keep using a strap if needed), until we arrive to the full expression. It also helps to practice on a very sticky mat, so neither the hand nor the foot move an inch. If turning the gaze throws you off, leave that out and nail the backbend/balancing in it, first, the gaze shift will come with time once you're more solid. A wall or sofa behind, even if you don’t touch it at all, should help to feel more confident (in case you fall back), and arch back deeper. Find the version that works best and let’s go for it! This is a tough one but you can do it!! For modifications and further explanations, check out @yogawithaislinn and @rachely.wang. For translation in other languages, follow and check out daily these accounts:
Russian: @cyogalab_ru
Korean: @cyogalab.korean
Portuguese: @cyogalab_portuguese

Let's stretch and wrap this #weekend beautifully with a #yogapractice! Join us at #thelab if you're in #chicago at:
10am (level 1-2) with Claire,
12pm (level 1-2) with Emma,
4:30pm (level 1-2) with Paloma.
For those not here, we can still #yoga together through Vimeo (link in the description above) or check out my traveling schedule at labchicago.com and catch me on the road! 'Fo-rest red' mat by sponsor @livesankalpa

⚖️👑🤸🏻‍♀️ Day 2️⃣4️⃣ of #BalanceKingdom with @cyogalab ↪️ #Kapinjalasana 🤸🏻‍♀️👑⚖️ This is a pretty demanding pose, both for the flexibility and balance required to pull it off so, here you have a few ideas you can apply to see if they help: after a thorough warm up (this is not an #asana most people can pull it off right away!), kneel down and grab same arm and foot, then pull up/back as you get a deep stretch in the hip flexor area and push the #backbend into the upper most part of the spine (chest/shoulders will likely feel it too). The ‘flip’ in the grip must happen VERY smoothly when you do the full pose in Side Plank so, I’d recommend you practice it kneeling with a strap at first, then without one, until it’ll become easy peasy (it could take a few years until it’s that flawless, but this is a movement you’ll use over and over for many other backbends so it’s worth the time investment). You can also set yourself close to a wall and practice there with the shin/back foot always touching it (big help!). For me personally, what works best is to focus on the foundation, pushing constantly away from the floor, as I do the upper arm/leg maneuver. The less warm up I am, the more I move trying to firmly grip the foot, so I likely fall out of it. If I practice other similar backbends prior to this, I’m normally pretty solid so, try a few Eka Padas (lunging, in pigeon…) and Dancer (Natarajasana) beforehand to complete the prep. Also, be patient and take your time pulling the foot to the head, keep sinking the chest through, externally rotating the shoulder (elbow pointing straight ahead), feeling the deep #Splits happening (those back hip flexors! phew!) and lastly, use the neck and move the gaze up to eventually find the foot. More visual aids in tomorrow’s video!! Stay tuned and best of luck!!! 'Owl hour' mat and 👖 by sponsor @livesankalpa
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Russian: @cyogalab_ru
Korean: @cyogalab.korean
Portuguese: @cyogalab_portuguese

In the beginning I’m doing a few poses to help you deepen your hip openers like High Pigeon, cradling the torso in the space between the legs (in Pigeon), or attempting Leg Behind the Head laying on the back and pulling the other one in too (this reclined alternative is A LOT more accessible than sitting up!). You can also lean against a wall to have a taste of the full version. I personally use this pose as an prior step for #Valgulasana (aka, arm balancing with one leg behind the head and the other in the armpit). In the first couple of years, I use to fall out of it all the time, so I had to have someone helping me or do it with a wall/sofa behind. It might sound weird but, the more you work on opening those hips, it ‘feels’ like there’s more surface touching the floor, so you can balance better. At first, the contact point is small, right around the sacrum, but as the hips rotate more, the butt cheeks will also rest more fully. Steady gaze throughout and let’s see what happens! Keep at it, this is as hard as hip openers will get this month!!! For modifications and further explanations, check out @yogawithaislinn and @rachely.wang
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Russian: @cyogalab_ru
Korean: @cyogalab.korean
Portuguese: @cyogalab_portuguese

Come strengthen, stretch and leave renovated after class at #thelab. Join us if you're in #chicago at:
9am (level 1-2) with Emma,
10:30am (level 1-2+) with Nicolette,
12pm (level 1) with Christa.
For those not here, we can still #yoga together through Vimeo (link in the description above) or check out my traveling schedule at labchicago.com and catch me on the road!

⚖️👑🤸🏻‍♀️ Day 2️⃣3️⃣ of #BalanceKingdom with @cyogalab ↪️ Leg behind the head or #EkaPadaSirsasana variant 🤸🏻‍♀️👑⚖️ First things first, if placing the leg behind the head is not happening yet, make sure you warm up your hips before hand (warm them up no matter what!) then sit down and pull one leg at a time, in towards the chest, like I’m doing in the pic. Try to find the contact between the big toe and the sternum, and keep externally rotating that hip, kneecap pointing straight out. You can lie on your back or lean against a wall if that’s more comfortable. Once there’s a lot of contact between those the foot and chest, you can start to send the leg over its shoulder, foot in front of the face, then continue to ‘pass’ it so the heel gets to the crown or can slide towards the back of the cranium. Feel free to use the hand at all times to make sure the leg stays in place (or make a loop with a strap and lace it around the foot and opposite shoulder), then start to work on the second one, also externally rotating its hip and bringing it into a seated Ardha Baddha Konasana (half a diamond shape). To tell you the truth, the hardest thing of all, is to be able to balance on the tip of the sacrum, once the hips are opened enough. It might seem like an immediate step up but I find it pretty challenging. Regardless of how far you get, make sure you keep the spine as straight as possible (rounding = falling) and look out, to secure the leg behind the head. I think more visual on this will help so, wait up for tomorrow’s post to see how to progress and approach it! #Hipopener day, here we go!! Mat by @livesankalpa
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Russian: @cyogalab_ru
Korean: @cyogalab.korean
Portuguese: @cyogalab_portuguese

I’m demoing this a few times using different props to see if any would help you too. Facing the wall is definitely the way to start approaching this inversion: find it with your toes, lift one hand to the jaw line, then the other, then try, just for a split of a second, to separate the feet off the wall too. Another alternative would be to do it with the belly ON the wall: this one gives a lot of stability, so you won’t feel the balance struggle that much, but you will have to work a lot on that strength to lift the hands to the face! In the middle of the room, besides playing with the spinal arch and how much the legs would go over, do the same thing with the leg opening (normally when they go wider it’s easier to balance). Don’t get yourself too serious and have fun in the process! A good attitude will help you stay longer, trust me!! Best of luck… For modifications and further explanations, check out @yogawithaislinn and @rachely.wang
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Russian: @cyogalab_ru
Korean: @cyogalab.korean
Portuguese: @cyogalab_portuguese

Most Popular Instagram Hashtags