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Carmen Aguilar  Yoga force🌬 flow explorer🏔 teacher 🏝 7/21-23 San Diego 🌞 8/3-6 Guatemala City 🎡 8/19-20 Chicago 🎎 9/8-17 Seoul ℹ️ @ labchicago.com 🆕 🏠practice @

https://vimeo.com/cyogalab/vod_pages

🎢🤸🏻‍♀️🛵Day 2️⃣6️⃣ of #SplitsAdventure with @cyogalab 🔀 #EkaPadaSirsasana variant or #legbehindthehead + #Boat 🛵🤸🏻‍♀️🎢 I always like to throw a bit ‘crazier’ poses towards the end of a challenge to spice things up and give you some homework or ideas to work on in the future. You're not supposed to, and I don’t expect you to, do this today but, what we can do is, give it a try and plant some seeds for the future, shall we? The toughest part is balancing, more than anything else, because your back is already a bit rounded, so it’s really, really easy to fall. If you practice it either with your back or foot up against a wall, that problem will be solved. Also, if you can’t hold the leg behind the head on its own but it’s somewhat back there, you can lean against the wall and use your arm to hold the foot in place. As you’re finding more stability in the sacrum and you straighten the spine further, you’ll feel less wobbly and will be able to lift the other leg, hold its ankle with both hands and draw it towards the chest. This is important: let the leg come to you and NOT the other way around! If you reach out with the neck you’ll start rounding and that’ll be the beginning of a quick fall! There are several other ways to modify this pose, like practicing it laying on your back, or going into a seated forward fold (#Skandasana). Stay tuned for more ideas tomorrow but let’s find time to practice both our hip openers and Splits and work both simultaneously!!! Time to roll out that mat and see what happens… good luck!! 📷 by @moises_chi. For translation in other languages, follow and check out daily these accounts:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

#Pyramid and Kneeling Pyramid should be a must when warming up for #Splits. If your hamstrings are particularly tight or tender, I highly recommend you do the kneeling version and stay a bit longer. You have much more control, can level the hips more and give you just the right amount of pressure. Align the hips right on top of the base knee and extend the other leg out. Lift its toes, flex the ankle and engage the whole back of the leg, from the attachments in the gluts to the Achilles tendon. Fold forward and go wherever it’s still below your threshold. I don’t recommend to just ‘slide’ the heel out because, if you go too fast, it might hurt you. Move gradually and mindfully and check if the shoulders are tightening up because, if they are, chances are you’re overdoing it. Long breaths and hang in there for a while (8-10 breaths minimum on each leg). Do this consistently and you’ll see big improvements happening… For more alternatives check out @emma.rhiannon and @palomahuner. 📷 by @moises_chi. For translation in other languages, follow and check out daily these accounts:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Come wrap up your weekend with us and join in for #practice if you're in #chicago!!!: 10am (level 1-2) with Edgardo, 12pm (level 1-2) with Emma, 4:30pm (level 1-2) with Paloma. For those not here, we can still #yoga together through Vimeo (click on the link in the description above to see our online classes) or check out my traveling schedule at labchicago.com and catch me on the road! Enjoy your time on the mat and #keeppracticing!!

🎢🤸🏻‍♀️🛵 Day 2️⃣5️⃣ of #SplitsAdventure 🔀 ‘Floating’ #Splits or #Hanumanasana 🛵🤸🏻‍♀️🎢 Consider today’s pose like a ‘floating’ version of Splits so, if the regular one doesn’t happen yet, wait up for tomorrow’s modification or, if you want to give this a go, keep the back knee on the floor as you hold onto the front ankle (that’ll make things easier). You’d get into it like for Splits, only right before arriving all the way to the ground, bend the elbows and cup your hands like you were about to splash water on your face. Lift and grab the front heel, continue to reach out through it, extend the leg fully as you walk the other leg further back. As usual, continue to square the hips, drawing the back one forward, and the front one back, and try not to shrug the shoulders into the ears. For those going for the full expression, curl the back toes under and lift that knee up, trying to project out through that heel, so the leg is completely straight. Aim for a long diagonal line from the front heel to the back toes. Relax the head and neck and fold the torso onto that leg. This is quite the upper body work so, be prepared to use those biceps! Play with the hip height and allow it to sink some to get an extra stretch on the back hip flexors and front hamstrings (the more you sink, the more of a ‘negative’ angle, so it’ll get more challenging). If this is not your flavor, I’ve got a much more doable pose in store for tomorrow, hang in there and keep at it!! We’re almost done!!! 📷 by @moises_chi.
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

For today’s modification, let’s take the bind out and use the floor to help us deepen the fold. A prior step to this one would be a simple forward bend with legs fairly wide apart. As you come down, hinge at the hip flexors, chest to the floor, lengthening the spine, so it makes a fairly straight line. Project out through the heels (or toes) and activate the legs entirely. Once that’s 100% doable, come up, bend them and pass the arms under the hamstrings. As with Tittibha B, try to find the contact between the triceps and those hamstrings so there’s no pressure on the elbows (something a lot people complain about in this pose). Slide the heels out, point the fingers behind you and get the shoulders to the ground. Once you’re there, ‘flatten’ the back by opening the heart area and sinking the sternum. If you are really adventurous you can try the bind in this seated position. Go wherever it feels you can still breathe fully and lengthen both the spine and back of the legs. Time to play with it and see what happens!! For more alternatives check out @emma.rhiannon and @palomahuner. 📷 by @moises_chi.
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Come alone or bring a friend and let's #practice together if you're in #chicago!! Here's our schedule for this morning:
9am (level 1-2) with Rebecca,
10:30am (level 1-2+) with Nicolette,
12pm (level 1) with Christa.
For those not here, we can still #yoga together through Vimeo (click on the link in the description above to see our online classes) or check out my traveling schedule at labchicago.com and catch me on the road! Enjoy your time on the mat and #keeppracticing!!

🎢🤸🏻‍♀️🛵 Day 2️⃣4️⃣ of #SplitsAdventure 🔀 #TittibhasanaB 🛵🤸🏻‍♀️🎢 I remember the first time I started to truly extend the legs in this pose (more like, what I thought it was ‘true’ extension…which wasn’t!), I couldn’t get over how challenging it was. You’d think the hardest part is the bind but it’s actually the final leg stretch. I’ve certainly spent more years working on that, because there’s always room for improvement! If the binding isn’t happening, not to worry, you can still experience all this I’m talking about… Warm up your back and hamstrings with some serious forward folds then, if needed, grab a strap and put it around your waist like a belt (even make a knot like one of those martial arts ones if that helps… the least of your problems should be a strap falling!). Open the legs mat width apart, or a bit more, and aim to pass the whole body through. Send one arm under its leg, finding the contact between the shoulder and hamstrings. Repeat the same operation on the other. Hold onto your calves and keep crawling the shoulders under, ‘digging’ further in. The more arm length that’ll go through, the easier to lace the fingers at the end. This next step is VERY important: wrap around the body, as HIGH as possible, and find the strap, crawling methodically the fingers towards each other (or project from the sternum, stretch the arms and connect the tip of the fingers). Once you can’t go any further, straighten the legs fully, push the heels into the floor and pass the body (and head) through some more… intense, right? Some other option for tomorrow if this one feels totally out of reach! Nobody stays behind!!! 📷 by @moises_chi.
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

For those not happy with the shoulder opener that Nataraja demands, this is a possible variant you can try today. If you engage the legs a lot, it’ll help in the #backbend too, hence the reason to include it here. After some warm up, lie on the belly, slide the arms underneath (palms up or down, whatever gives you more leverage), curl the toes under and lift the butt way up in the air. Walk the feet very close in, allowing the chest to keep sinking into the mat. Don’t push with the chin but rather press with the sternum and upper ribs on the floor. Lift one leg towards the ceiling, project out through the toes and breathe there (moment photographed). If you want to take it further, you can bend that leg and send its foot towards the crown of the head but always lengthening through the toes so the lumbar spine feels ok. It’s normal for the back toes to slide out. Walk them back in if that’s the case, before switching sides. Extend that leg fully so you’ll get some hamstring action too… Piece of cake! Let’s go for it!! For more alternatives check out @emma.rhiannon and @palomahuner. 📷 by @moises_chi.
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Join us today for #practice and let's have a great time together! Here's our schedule for #chitown yogis:
12pm (level 1-2) with Kate,
3:30pm (level 1-2) with Nicole,
5:30p (level 1-2) with Nicole,
6:45pm (level 1) with Paloma.
For those not here, we can still #yoga together through Vimeo (click on the link in the description above to see our online classes, NEW class just added!!) or check out my traveling schedule at labchicago.com and catch me on the road! Enjoy your time on the mat and #keeppracticing!!

🎢🤸🏻‍♀️🛵 Day 2️⃣3️⃣ of #SplitsAdventure 🔀 #Dancer or #Natarajasana 🛵🤸🏻‍♀️🎢 If we were to combine #Splits and #backbends, this pose should come to mind pretty immediately, right? We’ve done it several times in previous challenges and you likely practice it regularly so, today, let’s focus more on the leg work and see how that affects the overall pose. Whether you grab the foot or not, you can still project through the upper leg and send it towards the ceiling as you puff the chest out some more. Imagine your spine and thigh making a ‘U’ and make sure you’re not caving into the lower back. You shouldn’t feel any pain in that area, shouldn’t ‘suck it up’ hoping it’ll go away one day because chances are, it won’t. Instead, loosen up the grip and give yourself extra room to arch from the right areas. Point the elbows straight ahead or a bit towards each other. Wrap the shoulder blades around the back, like they were sliding towards the armpits. Straighten the arms only when you feel the back allows you to. The breath will be a great ally to help soften up and release tensions. Push with the back foot into the hands (or strap) and lift it up, reaching for the sky. Fell the whole body lengthening, like a tall and long creature (insert personal mental image!). Ground through the base and keep its knee very straight as your body tilts forward. Stare at one point in front of you and don’t lose it! If you’re using a strap, in the last few breaths, ‘level the hands’ by placing one on top of the other so the stretch is more symmetrical. Something different in store for tomorrow’s post, hang in there and keep going, #keeppracticing, we’re getting closer to the end!! 📷 by @moises_chi.
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

For today’s modification I chose this Asymmetrical #ForearmBalance but feel free to continue to practice Handstand or a regular Forearm Stand. If, when you extend the legs, they throw you off, keep them bent in a diamond shape, reaching straight up or, even better, tape yourself and watch what you’re doing right before the legs go wide…. are you lowering them past a horizontal line or dropping the hips? chances are that’s a yes, so they pull you down. Raise them some and don’t open that much, concentrate on balancing first, then we’ll perfect that. I like this uneven #inversion because it highlights the importance of those ‘lateral’ muscles and shows what great stabilizers they are (in Handstand, especially in the beginning, it’s hard to realize their role). Keep squeezing the elbow in towards the side ribs and push away from the ground. The ‘longer’ you feel and project all the way out through the legs, the less compression on the shoulder/wrist joints. Gaze steady at all moments and, regardless of results, think that, in each attempt, there’s a lesson hidden to be learned, ESPECIALLY if you didn’t nail it. Positive mind and let’s go upside down!!! For more alternatives check out @emma.rhiannon and @palomahuner. 📷 by @moises_chi.
For translation in other languages, follow and check out daily these accounts ⬇️⬇️⬇️:
Español:@cyogalabenespanol
French: @cyogalab_defi
Italian: @CYL_challenge_ITA
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Unwind from your week and join us for practice if you're in #chitown! We start at lunchtime, all the way to the late evening:
12pm (level 1-2) with Gina,
5:30pm (level 1-2) with Emma,
6:45pm (level 1-2) with Paloma,
8pm (level 1-2) with Christa.
For those not here, we can still #yoga together through Vimeo (click on the link in the description above to see our online classes, NEW class just added!!) or check out my traveling schedule at labchicago.com and catch me on the road! Enjoy your time on the mat and #keeppracticing!!

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