cyogalab cyogalab

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Carmen Aguilar  Yoga force🌬 flow explorer🏔 teacher 🌞 8/3-6 Guatemala City 🎡 8/19-20 Chicago 🎎 9/8-17 Seoul 🐲 9/22-24 Singapore ℹ️ @ labchicago.com 🆕 🏠practice @

https://vimeo.com/cyogalab/vod_pages

🛤🦂🔥 Day 2️⃣7️⃣ of #RoadToScorpion ↪️ #ForearmBalance #Scorpion or #VrschikasanaI variant 🔥🦂🛤We were practicing this pose in one of my workshops and someone, after having tried for a few breaths, came down and yelled ‘this is so hard!!!’ and the whole class started laughing because they sympathized so, not to worry if you find it challenging, I do too!! Scorpion is all about preparation so, the more you arch the upper back, pick the head and project strongly through the legs, the easier to do the final step of touching the feet to the head. Sometimes, people are so bendy they can touch without a problem when they get an adjustment but they can’t do it on their own because their spine isn’t trained enough to hold them. Other times (often), people feel their backs like a bar of steel that doesn't move so, holding this pose, will help them gain degrees of fold. I’m not a backbender either so I know very well the struggle you might be going through. Instead of trying to touch the feet to the head, try this: take a vid of yourself from the moment you kick up, find the wall (if needed) and work on the chest sink, looking further out in front, melting the tensions both in the heart and upper back areas, and project out through the the legs so much, you can feel the stretch all the way up to the hip flexors (notice how you might have to come down and go further away from the wall, that’s because the arch in the spine is increasing so the legs can go more in front of you). Hold for 10 breaths, up to 20 if you can. Watch in the vid the differences between the beginning and the end. Make today not so much about a certain goal but rather about tracking your #progress and build breath and endurance. Keep going, you’re SOOOO close to be done!!! Mat by @livesankalpa For translation in other languages, follow and check out daily these accounts:

French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

#Plow or #Halasana is a most essential unwinding pose, especially after the kind of backbend work we’ve been doing lately. Despite being a well known asana, people ask questions about it all the time. If you feel pain in the neck, you should put a thick blanket under the shoulder line so there’ll be more space between the cervicals. Tuck the elbows way under, so they’re shoulder width apart, and the arms/triceps (and not your neck) carry a lot of the weight. Like everything else, it’s all about intention: if you round up the spine like rolling a burrito, the pressure goes all into the weakest point of your foundation, aka the neck, but if you keep lengthening the spine, aligning the hips on top of the shoulders, stretching the abdominals, resting your hands really high up on the ribcage as you tuck the arms in, that intention will keep you much lighter, I assure you!!! Project out through the legs but don’t go so far that they round the lumbar spine. Use a wall to rest the legs if it’s still too much weight and stay for a good amount of breaths to counterbalance these last few days’ practices! You got this! For more alternatives, look for Aislinn @yogawithaislinn and Rachel @rachely.wang. For translation in other languages, follow and check out daily these accounts:

French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Come twist, sweat and detoxify with us in today's #practice! Check out our schedule for tonight: 5:30pm (level 1+) with Ali, 6:45pm (level 2-3) with Moises, 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! Enjoy your time on the mat.

🛤🦂🔥 Day 2️⃣6️⃣ of #RoadToScorpion with @cyogalab ↪️ #Squat or #Malasana variant with hands laced behind neck 🔥🦂🛤 After the #backbends we tried in the last couple of days, and before heading for the last 2 of this challenge, I wanted to propose an unwinding pose, especially for the neck and low back, that you can incorporate consistently in your personal practice. We always laugh in my classes because, after 20-30 min of peak poses with deep backbends, this feels the hardest asana in the world, yet it’s also soooo welcome!! I highly recommend you practice it as an unwind, once you’re done with the hardest backbends and you’re ready to cool down. Take your time getting into it: squat at your own pace (I mean that, go slow), feet pointing out if necessary and make sure the heels remain on the ground to really access the lumbar spine. Notice the sacrum pulling down/under and how it’ll lengthen the rest of the back. Recreate the feeling of being as ‘heavy’ as possible, sink deeper, breathe slower and tuck the chin into the chest. Interlace the fingers on the back of the head, press gently and steadily and notice the elongation running all the way from the first cervicals to the sacrum and coccyx. Continue to round up ‘like a ball’ and drop the elbows towards the ground, eventually they’ll rest there. Breathe into the stomach and reach with each inhalation, the bottom of the lungs, so you keep creating more space in between the ribs. Stay for at least 8-10 breaths (more if you can), come out of it gently and sit down to continue the unwind or the last few poses. Enjoy this and wait up for more ideas tomorrow!!! Mat by @livesankalpa. For translation in other languages, follow and check out daily these accounts:
French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Guatemala is next, Aug 3-6, @omyogaguatemala!!! REALLY looking forward to visit and meet fellow yogis there!! I'll be teaching workshops as well as an intensive, in adjustments and sequencing, for teachers. Take your #practice to another level and join us! For more info go to: labchicago.com. To sign up call ☎️ 23334310. Reminder: All classes will be taught in SPANISH. See you there!!
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Siguiente parada, Guatemala, Agosto 3-6, @omyogaguatemala!!! Tengo MUCHAS ganas de ir y conocer a los yogis de allá! Estaré dando talleres además de un intensivo para profesores en ajustes y secuenciar (puedes apuntarte a las clases o al intensivo o a todo). Eleva tu práctica a otro nivel y únete!! Si quieres más info visita: labchicago.com. Para registrarte llama: ☎️ 23334310. Todas las clases serán en español. Nos vemos entonces!!

This is a good alternative, and not that different, to today’s pose. Especially if you’re comfortable in #Camel, I recommend you give this a shot. If you’ve tracked your progress in this #backbend you might have noticed that, in the beginning, you really push with the shins into the floor to help you arch but, as you get bendier, the front of the body (thighs, abs, chest, shoulders) opens up, your spine gets stronger too so you can both lift higher and thrust the hips more forward. This lets us lift one shin effortlessly off the ground, without really doing much work, it’s just physics. Try one leg at a time, keeping that idea in mind, and use the push against the other heel to help you lift more. Remember, absolutely no compression in the lumbar spine so, readjust and, before sending the hip bones out, lift the ribcage and puff it up further. Relax the head accordingly and, important side note, let go of the foot carefully, try not slam it back down, so the flavor of the stretch stays with us… enjoy this!!! For more alternatives, look for Aislinn @yogawithaislinn and Rachel @rachely.wang. Mat by @livesankalpa. For translation in other languages, follow and check out daily these accounts:

French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Come practice and let's get upside down together if you're in #chitown!! We start at lunchtime all the way to the late evening:
12pm (level 1-2) with Paloma,
5:30pm (level 1-2) 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! Enjoy your time on the mat.

🛤🦂🔥 Day 2️⃣5️⃣ of #RoadToScorpion with @cyogalab ↪️ #SuptaBhekasana at the wall 🔥🦂🛤 Playing around with this pose, trying to find a variant for my students to be able to do both hand grips, I came up with this one. If you try it, I think you’re going to be pleasantly surprised. Let’s deconstruct it in its main moves: 1) holding the feet, pivoting the palms and pushing the heels towards the gluts or outer hips, 2) deepening the arch in the upper back, lifting the ribcage higher. When you try it laying on the belly, it’s pretty hard to arch the chest and, if you do it laying on your back, the first maneuver is the one that’s pretty difficult. If you rest the low ribs on the wall, you got the best from both worlds and you’ll be able to complete the ‘leg fold/hand pivoting’ combo, as well as lifting the torso and point the sternum towards the ceiling. Notice how your knees should be a few inches away so you have room to move. Make sure it’s not too much though, because it’ll get to a point where you might feel it/compress the lower back (or slide out!). Fold one leg at a time, ‘flip’ the grip so fingers and toes are pointing in the same direction. Push down onto those feet to increase the backbend angle, relax the head and neck back and drop the shoulders away from the ears. Let gravity help you with the last two tasks and breathe fully, always thinking of making more space between the ribcage and the hips (more room in the lumbar region) despite the arch. Looking forward to your posts but, if you're not convinced, wait up for tomorrow’s modification too!! Best of luck!! Mat by @livesankalpa. For translation in other languages, follow and check out daily these accounts:
French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

One good thing about this variation is that it gives us a pretty good idea of how much pressure the neck/back will have to endure, without putting ALL of our body weight on that area. If you’re also working on your fears of ‘going over’ or you think you’re not strong enough, this pose is definitely for you!! After a good warm up, lie on the abdomen, facing away from the wall, and scoot really close so that the legs are climbing up and the thighs no longer touch the mat. This is a scary moment so, instead of forcing things, press with the palms on the floor and notice things: how does your back feel? where do you feel the legs are? how’s your neck? how much are you pushing with the hands? rationalize your fear and realize there’s nothing to be afraid of once you look at it in the eye and breathe a few times. ONLY when you feel brave enough (it might not happen today, don’t give up and keep at it!), crawl the chest a few inches closer to the wall and repeat the same observation. Stop whenever it feels enough or if you think you’re going to tip over. This is as much physical as it mental…my favorite kind of pose to work on… Take your time and open up to new possibilities... For more alternatives, look for Aislinn @yogawithaislinn and Rachel @rachely.wang. Mat by @livesankalpa. For translation in other languages, follow and check out daily these accounts:

French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

Come alone or bring a friend to class today and let's #stretch together if you're in #chicago! We got you covered until the late evening:
5:30pm (level 1+) with Veronica,
6:45pm (level 1-2) with Paloma,
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! Enjoy your time on the mat.

🛤🦂🔥 Day 2️⃣4️⃣ of #RoadToScorpion with @cyogalab ↪️ #Wheel or #UrdvhaDhanurasana variant with chin at wall 🔥🦂🛤 This is fantastic Wheel variation that doesn’t ask for that much shoulder flexibility, yet it emphasizes big time the arch in the upper back. I highly encourage you, not just to try it, but to incorporate it frequently in your personal #practice. After some serious warm up (make sure you do some regular Wheels too, you’ll get more out of this one!), move close to a wall, face away from it, ground through the legs (hip width apart or a bit more, try not to over rotate the feet out, or keep that to a minimum), start to lift the chest up and away from the hips, creating some arch in there. Reach the arms overhead and find the wall with the fingertips, then with the palms. Make sure you keep arching the upper back the whole time and the legs as straight as possible. At this point you might need to readjust the distance and walk a bit closer to rest the chin or, even better, the sternum, on the wall. With arms bent, squeeze the elbows towards the side ribs and adapt the height of the palms so that you got a lot of leverage to continue to force the arch to the uppermost part of the spine. The longer you stay, the deeper you’ll open. Concentrate on those legs and infuse them with a lot of energy so you can use the floor to push against it. Relax the neck more and more so the chin is not the main contact point with the wall but rather the chest bone/upper ribs. If you flip the photo 90 degrees it’s like doing Scorpion on the chin, right? Only with a lot less weight because gravity isn’t pushing straight down on the neck, but it’s a great prep pose for it, hence the reason to include it today!! Be patient, take your time, full breaths and let’s see what happens!! More ideas tomorrow, hang in there!! Mat by @livesankalpa. For translation in other languages, follow and check out daily these accounts:
French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

I realize I propose this variation in a lot of challenges but that’s because it works on several important issues at a time. If you can’t bind in today’s pose, chances are the arms are not going through enough, and that likely could be solved if you folded deeper at the hip flexors and kept the spine ‘flatter’. This variant can help with all that and more. Let’s isolate the stretch and make it all about the back so, feel free to bend the knees if the hamstrings is the area where you feel it the most. Find with the shoulder blades the wall and really ‘lean’ on it, I mean rest more ‘back surface’ on it and feel the lower ribs, maybe even the top of the sacrum, touching it. Relax the head and neck and let gravity lengthen those. Very often, if the crown is close to the floor, you end up touching it (the stretch is working!), just bring the feet closer so the head is dangling once more and there’s no rounding in the back. Relax the arms, hold opposite elbows or grab onto the legs/heels to give yourself a deeper assist. If you’re as persistent as I am 😁😁😁do this version first and hold for a while, then move away from the wall and put a strap around the waist to try the bind, then do it a third time laying on the back (with a strap too) and see how far you get. This is totally achievable with a bit of #practice and dedication! Let’s start planting the seeds then!! For more alternatives, look for Aislinn @yogawithaislinn and Rachel @rachely.wang. Mat by @livesankalpa. For translation in other languages, follow and check out daily these accounts:

French: @cyogalab_defi
Brazilian Portuguese: @cyogalab_portuguese
Korean: @cyogalab.korean

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