helen_garner_yoga helen_garner_yoga

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Helen Garner  🧘🏻‍♀️ Yogi. Freediver. Student. Instructor. 🎙 Wellness Advocate. Working on #WellnessPractioner 📚🤓 💃 Wife.. mum of 2 humans.. 4 dogs..

I am sooooo fashionably late for #AshtangaMondays⁣⁣⁣ 😉😅
Ashtanga Wednesday just doesn't have the same ring to it 😜
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💖Its been a month of shoulder love this Feb that is for sure.⁣⁣⁣
👉🏽Here you go with #parsvottanasana⁣⁣⁣
The last of the 6 Fundamental Poses in any Ashtanga series.⁣⁣⁣
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💖I get excited here at this point, to be honest. The series is waiting to begin.⁣⁣⁣
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Happy Hump day everyone 💖
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Hosted by⁣⁣⁣
@sirisyoga ⁣⁣⁣
@lottasebzdayoga⁣⁣⁣
@ashtangamondays⁣⁣⁣
@davidrobsonyoga⁣⁣⁣
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Gracious sponsors 🌻⁣⁣⁣
@omstarsofficial⁣⁣⁣
@liquidoactive⁣⁣⁣
@liforme⁣⁣⁣
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#ashtangalove ⁣⁣⁣
#ashtanga #forwardfold #yogalife #igyoga #instayoga #yogapose #ashtangayoga #yogainspiration #sidestretch #yogapractice #iloveyoga #practiceandalliscoming #yogafam #yogajourney #myyogajourney #primaryseries #fundamentalposes #pyramidpose

Last day is Day 8 of #AshtangaHippies and its #Pindasana or #EmbryoPose which is in the closing sequence.
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💜This one is entered directly from the previous pose, which is Urdhva Padmasana or Flying Lotus Pose... so you just basically come into landing with your lotus, and tuck in.
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🙏If lotus is not possible for you right now (its even harder to do in an inverted position) then modify by choosing one leg for half lotus, or even just cross your legs.
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💜Try to reach your shins all the way forwards so that they make contact with your third eye (the space between your eyebrows)
Once you feel you are tucked and balanced, reach your arms around your thighs and grab your fingers or your wrists
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💜Hold this pose for 8 breaths and then lift back up, still keeping your lotus as you move into the next pose in the finishing sequence.
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💜Thank you. Thank you. Thank you.
💜You have all been incredible participants and thank you to my co-hosts and the generous sponsors for the most fun week.

Please check in with my fabulous co-hosts
🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
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🎁 Sponsors:
@liforme
@futah
@viryanaactivewear
@pricklypearmalas
@insideoutsideoutsidein
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🧘🏻‍♀️Pose lineup:
Day 1 - Ardha Baddha Paschimottanasana🤗
Day 2 - Marichyasana D🤗
Day 3- Kurmasana🤗
Day 4 - Eka Pada Sirsasana🤗
Day 5 - Yoganidrasana🤗
Day 6- Vatayanasana🐴
Day 7- Gomukhasana A & B🐮
Day 8 - Pindasana💜
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#ashtanga #ashtangi #mysore #practicepracticealliscoming #ashtangalove #invertyourself

We are nearly at the end of the hip challenge #AshtangaHippies and you guys have been so amazing and open to trying new poses 💖🌈🌞
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👉🏽Today is Sunday and we are going with #Gomukhasana or #CowfacePose 🐮
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💡There are different ways to practice Cow Face Pose, as other styles of yoga offer alternative ways. Some are with your feet on either side of your hips and your butt on the ground
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👉🏽I am not doing this version, and instead showing the Gomukhasana as practised in the Ashtanga Intermediate Series. Keep your knees stacked and touching and your heels moving as close together as possible.
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🐮This is a balancing posture, meant to stabilise your nervous system.
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👉🏽The emphasis here is placed on developing a strong connection to the interior state of the pelvis through a deep engagement of the bandhas.
Its less about hips for me here, and more re-wiring my nervous system.
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💪🏼My arms make it #GomukhasanaB which stretch the muscles of the upper back, upper arms.
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Please check in with my fabulous co-hosts
🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
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🎁 Sponsors:
@liforme
@futah
@viryanaactivewear
@pricklypearmalas
@insideoutsideoutsidein
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🧘🏻‍♀️Pose lineup:
Day 1 - Ardha Baddha Paschimottanasana🤗
Day 2 - Marichyasana D🤗
Day 3- Kurmasana🤗
Day 4 - Eka Pada Sirsasana🤗
Day 5 - Yoganidrasana🤗
Day 6- Vatayanasana🐴
Day 7- Gomukhasana A & B 🐮
Day 8 - Pindasana
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#secondseries #ashtanga #ashtangi #ashtangasecondseries #intermediateseries #mysore #practicepracticealliscoming #2ndseries #fitgirl #ashtangalove #yogachallenge #instayogi

Day 6 of #AshtangaHippies is #vatayanasana or #HorseFacePose 🐴
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I do love the point where we come to this in the 2nd Series.
WHO freaking WOULDN'T? Lol.🤷🏻‍♀️😜
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Esp after Mayurasana and Nakrasana nearly doing me in. 😅
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Stieg the other day, watching me perform Nakrasana...
🗯 "Are those girl push ups, Mum?"
Lucky for him I was too exhausted from the jumping so couldn't swat at the patronising chauvinist 🙄🤣
👉🏽Instead told him to give them a whirl.
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"OH-ho" , he says (not managing one lift off)
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🐴Anyway. Back to lovely Vatayanasana
I have FINALLY found out why it is called HORSE FACE even there is no mention of "asva" which is the meaning of Horse in Sanskrit
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🐎Vaadabeya means a stallion
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🤗MYSTERY SOLVED
🕵️‍♀️CASE CLOSED
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💃🏻Have the happiest Saturdays everyone

Please check in with my fabulous co-hosts
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🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
.
🎁 Sponsors:
@liforme
@futah
@viryanaactivewear
@pricklypearmalas
@insideoutsideoutsidein
.
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🧘🏻‍♀️Pose lineup:
Day 1 - Ardha Baddha Paschimottanasana🤗
Day 2 - Marichyasana D🤗
Day 3- Kurmasana🤗
Day 4 - Eka Pada Sirsasana🤗
Day 5 - Yoganidrasana🤗
Day 6- Vatayanasana🐴
Day 7- Gomukhasana A & B
Day 8 - Pindasana
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#secondseries #ashtanga #ashtangi #horsepose #intermediateseries #mysore #practicepracticealliscoming #practicemakespractice #itsallyoga #ashtangalove #yogachallenge

Welcome to the 3rd installment of Shoulder Stretches for #TriYogaSchool
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🦅Today we have #eaglearms or #garudasana arms and this is such TLC for the shoulders!! Such an amazing stretch for the shoulders and upper back
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On top of all this TLC, there are extra additional elements I LOVE when coming into this pose
👉🏽We open our arms wide, and we cross our arms in the centre, effectively crossing the mid-line, which is so good for the left and the right hemispheres of the brain to keep communicating.💃🏻🕺
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🦅As you cross at the elbow and cross at the wrist (grabbing whatever you can if you cant get palms to touch... watch straps are fair game if you have to), you are also compressing into your joints here and opening the major joints in your upper body and this tourniquet effect is so beneficial to heal and lubricate body parts.
❤When we release here, we send freshly oxygenated blood to those joints.
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💃🏻I like to play with the position of my arms here and feel the changes in my stretching.
Try to lift your elbows up as high as you can go, get your arms to parallel and then push your elbows forwards as much as you can towards the front of the room. You should feel a lovely stretch in your upper back.
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💃🏻Then draw your elbows down as you try to bring your fingers under your nose (if that feels easy, aim to get your fingers under your chin) and feel the stretch move more to your shoulders
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I have added a few modifications and fun to play with eagle arms because its Friday and Friday is #extra
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Please leave a message here if you have any questions or DM me 💖📧
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Your @triyogaschool teachers
@cece.carson
@omniyogagirl
@helen_garner_yoga
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#yogaalignment #yogaschool #yogalessons #yogateacher #yogatips #yogatutorials #yogainstructor #yogaschool101 #letsstartyoga #beginneryoga #yinyoga #yogaisforeverybody

Its Friday - so time to take a break and a quick Yogi nap 😴
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Here we go with Day 5 of #AshtangaHippies and it is #YogaNidrasana or #YogicSleepPose
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This one is a lot easier to get to ... than Dwi Pada Sirsasana because balance is eliminated and you are not having to fight to sit upright as much. Gravity is a wonderful facilitator. 🙌🏼❤
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👉🏽My suggestion here is to try with just ONE leg behind your head, when you are reclining. And then repeating on the other side.
You will find it a lot more forgiving than the seated versions.
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I said a while back that my #workinprogress here was to clasp to wrist, which is now happening so that is great. Knees down. Toes down. Wrist clasp.
Snug as a Yogi Bug.😴🐞
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Happy Friday all.
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❤Hope you had wonderful Valentines days yesterday.
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I'm not a fan of being forced to do anything so it's not the biggest day for me and we don't celebrate it much but I am taking my husband to see BOHEMIAN RHAPSODY tonight for date night.
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🕺I caught it by myself a few weeks ago when I was stuck in a mall and couldn't face shopping.😉
Lucky for me, it was an empty movie theatre because I roared with laughter and cried, happy AND sad tears the whole entire movie.❤
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🕺Just a completely amazing story of totally extraordinary and amazing human.
If you haven't had a chance to see it, do yourself a favour and go. You wont regret it.🙌🏼🕺❤
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Please check in with my wonderful co-hosts
🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
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🎁 Sponsors:
@liforme
@futah
@viryanaactivewear
@pricklypearmalas
@insideoutsideoutsidein
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🧘🏻‍♀️Pose lineup:
Day 1 - Ardha Baddha Paschimottanasana🕺
Day 2 - Marichyasana D🕺
Day 3- Kurmasana🕺
Day 4 - Eka Pada Sirsasana🕺
Day 5 - Yoganidrasana🕺
Day 6- Vatayanasana
Day 7- Gomukhasana A & B
Day 8 - Pindasana
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#yogachallenge #secondseries #ashtanga #ashtangalove #ashtangayoga #mysore #hipposes #practicealliscoming #yogisleep #yogagoals

It wouldnt be a happy Helen week without some LBH action AAAAAAND it's on Valentines Day 😉❤
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Clearly my "true love pose" 😅❤
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Day 4 of #AshtangaHippies is #ekapadasirsasana
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This one is part of the Intermediate, or 2nd Series and has been such an ever changing and revealing series of postures for me 🙏💜
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💜I know that a lot of people have spoken of getting sore necks and shoulders, and even terrible headaches, when attempting this, but this was not the case for me.
💜Instead, I would come out of this series of poses and have such an aching lower back that my upward facing dog was almost cringing.
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💜This confused me a lot until I read somewhere that I needed to engage my core in a big way. Belly AND spine.
👉🏽So I tried to imagine that I was "fighting" my way back up (that my leg behind my head was pushing me down and I have to fight it with all I had)
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👉🏽And after visualising this and working on this aspect, the ache disappeared.
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To be able to look UP here requires a fair amount of spine strength.
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🤷🏻‍♀️Now I am trying to visualise and manifest a spotter to follow me around and adjust my practice because I want to see how much further my leg will go down my back 😏👊🏼😅
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HAPPY VALENTINE'S DAY EVERYONE ❤❤❤
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Please check in with my fabulous co-hosts for their insights and inspiration...
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🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
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🎁 Sponsors:
@liforme
@futah
@viryanaactivewear
@pricklypearmalas
@insideoutsideoutsidein
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🧘🏻‍♀️Pose lineup:
Day 1 - Ardha Baddha Paschimottanasana👊🏼
Day 2 - Marichyasana D👊🏼
Day 3- Kurmasana👊🏼
Day 4 - Eka Pada Sirsasana👊🏼
Day 5 - Yoganidrasana
Day 6- Vatayanasana
Day 7- Gomukhasana A & B
Day 8 - Pindasana
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#yogachallenge #secondseries #intermediateseries #ashtanga #ashtangayoga #mysore #practicealliscoming #ashtangi #LBH #ekapadasirsasana #legbehindheadpose .

Day 3 of #AshtangaHippies is #Kurmasana or #TortoisePose 🐢
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I talk a lot in my classes about the algorithm.
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👉🏽On Facebook we only read the things we agree with (so smart aren't you FB? 😏)
🤷🏻‍♀️In life we are a little bit the same.
🌻We like the good stuff.
🙏And that is GOOD.
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👉🏽But the scary, sad stuff has a way of creeping in. We need to know HOW to deal
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👩‍👧‍👦In life I am a mum with two little people (9 and 7 yrs) and it is my most IMPORTANT job right now... to create humans that this world needs.
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A quote that has resonated for me hugely
PREPARE THE CHILD FOR THE PATH
AND NOT THE PATH FOR THE CHILD
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I am doing my level best to not bubble wrap my kids (very challenging in our society that is violent and dangerous).
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To expose them to life, the good AND the bad (within reason for their ages), to allow them to mess up AND to self correct their mistakes.
To keep their eyes open and aware of the fact that they won the lottery with their lives. And with that must come awareness, gratitude and also responsibility.
To watch out for the less fortunate, for the vulnerable and the rejected.
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Small things. Because small things become big things.
I talk about BIG things with them. I don't hide the world until a time I feel they can "handle it"
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🙏All these things are very important to me and very pertinent to my current circumstances as a mum.
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🧘🏻‍♀️The same for yoga. As a student and as a teacher.
The reason I ADORE the Ashtanga Series is that you cannot pick and choose
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❤You must do all (modifying if necessary and stopping where appropriate)
🚫You cannot bubble wrap your practice.
🚫You cannot algorithm your practice
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🐢This pose right here is the pose that I have had to quiet all the despair, anger, the bargaining, the avoidance and then finally the acceptance.
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#PracticePracticeAllIsComing
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🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
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🎁 Sponsors:
@liforme
@futah
@viryanaactivewear
@pricklypearmalas
@insideoutsideoutsidein
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#ashtangayoga #ashtangi #primaryseries #ashtangalove #yogachallenge #momtalk #momgoals

Day 2 of #AshtangaHippies is #MarichyandrasanaD
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Oh dear LORD, this is the one that gets people in a twist right? 😜💃🏻
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Understandably so, as it is one of the hardest yoga poses in almost ALL the Ashtanga Series.
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It is known as the "gateway to the 2nd series", although I have listened and heard a lot of teachers give a lot of weight to Kurmasana and to Setu Bandhasana too 🤔
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Today though, I am not going to talk about the pose.
👉🏽I am going to talk about the MIND.
Just as important to our practice as our body.
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Have you heard of the 10-SECOND BARRIER?
Its a term used in track and field athletics🏃‍♂️🏃‍♀️
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🏃‍♀️There was a time when the entire world did NOT believe that 100m could be run under 10 seconds
It was NOT conceivably possible
🏃‍♂️Until Bob Hayes ran 9.9 s in April 1963
Now. I am not saying that the very next day another person ran it sub 10 seconds
BUT it became *possible* to others. And so it was done.
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🙏I think of this theory a LOT in my life.
Just because I can't do it right now, does not mean its not possible.
Don't allow your mind to prevent you from living beyond your wildest dreams.
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And your Marichy D 😉
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Please check in with more fab poses from my beautiful and inspiring co-hosts..
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🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
.
🎁 Sponsors:
@liforme (my mat)
@futah
@viryanaactivewear (my leggings)
@pricklypearmalas
@insideoutsideoutsidein
.
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🧘🏻‍♀️Pose lineup:
Day 1 - Ardha Baddha Paschimottanasana💖
Day 2 - Marichyasana D💖
Day 3- Kurmasana
Day 4 - Eka Pada Sirsasana
Day 5 - Yoganidrasana
Day 6- Vatayanasana
Day 7- Gomukhasana A & B
Day 8 - Pindasana
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#ashtanga #ashtangi #yogachallenge #igyogachallenge #yogafun #itsallyoga #yogaislife #primaryseries #mysore #marichyandrasna #marichyD

Hooray its #AshtangaMondays and today is another set from the Fundamental poses of the Ashtanga Series.
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#PrasaritaPadottanasana A B C and D
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🚘 I sped up the video and my breathing for your viewing pleasure 😉
Let's not hashtag me as "HyperventilatingHelen" just yet though. My freediving pride will take a knock. 😜😅🧜‍♀️🧜‍♀️
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Hosted by
@sirisyoga
@lottasebzdayoga
@ashtangamondays
@davidrobsonyoga
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Gracious sponsors 🌻
@omstarsofficial
@liquidoactive
@liforme
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#ashtangalove
#ashtanga #forwardfold #yogalife #igyoga #instayoga #yogapose #ashtangayoga ##yogainspiration #yogapractice #iloveyoga #practiceandalliscoming #yogafam #yogajourney #myyogajourney #yogatutorial #practicepracticepractice #primaryseries #fundamentalposes #howtoyoga #iwearliquido #liquidoactive

Welcome to Day 1 of #AshtangaHippies and today we are kicking it off with #ArdhaBaddhaPaschimottanasana
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I have just started learning to read and write Sanskrit.
Allow me just say here... on a scale of 1 to 10 on the difficulty rater... its quite easily a 15 😳😅🙈
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Fascinating language though.
🕉Did you know that Sanskrit means PERFECTED or REFINED and it is one of the oldest known languages.
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🕉It is often referred to as the Mother of all languages and dates back to the 2nd millennium BCE
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👉🏽The thing that REALLY fascinates me about it is this though...
🕉It has NOT been altered, edited or modified in all the millennia.
Think about that. All the translations we have had over time. Of English ALONE. Of all the words we modifiy or adopt.
And Sanskrit remains unedited.
Fascinating.
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And here we are with Arhda (Half) Baddha (Bound) Paschimottanasana (stretch in the west... or forward fold) 🙌🏼💖💃🏻
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🕉In light of this caption, I feel I should end it off with NAMASTE 🙏❤ .
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Please check in with my beautiful co-hosts 🧘🏼‍♀️Hosts:
@andreamegale.yoga
@ashtangi_ali
@helen_garner_yoga
@ritaayoga
.
🎁 Sponsors:
@liforme (my mat)
@futah
@viryanaactivewear (my leggings)
@pricklypearmalas
@insideoutsideoutsidein
.
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🧘🏻‍♀️Pose lineup:
Day 1 - Ardha Baddha Paschimottanasana 💖
Day 2 - Marichyasana D
Day 3- Kurmasana
Day 4 - Eka Pada Sirsasana
Day 5 - Yoganidrasana
Day 6- Vatayanasana
Day 7- Gomukhasana A & B
Day 8 - Pindasana
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#yogachallenge #igyogachallenge #ashtanga #primaryseries #ashtangalove #mysore #halfboundforwardfold

Did you know that relieving back pain can be as simple as joining your hands together behind your back?
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Here we are with our #TriYogaSchool 2nd week of Shoulder Stretches and this week its #ReversePrayerPose or #PashchimaNamaskarasana
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🙋🏻‍♀️I have shown in my post, the steps into this position, and in it, I hope that I have shown the expansion you need to create and feel in your body
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◼When I start I inhale my arms as wide as I can.
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◼I then flip my palms to face the back of the room. (you might feel you need to stoop or bend a little bit here and be conscious of feeling the rotation in your rotator cuffs)
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◼As I am slightly stooped from the rotation in my shoulders I exaggerate this as I make a huge circle with my arms behind me. Try keep arms straight and create the most amount of space you can here.
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◼Once you have reached your edge, you bend your elbows and start aiming your fingers in towards each other
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◼As I do this, I literally feel that I can stand up taller again, and this will help you to start getting your shoulders down and back.
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◼As your fingers touch, the backs of your hands will hopefully be connecting with your back, and you can work on laying them flat, palms out, with your pinky fingers touching.
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◼From this point, your pinky fingers are going to ROLL in towards each other and your palms will start to sandwich close. Keep your neck long and in line with your spine.
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◼The shoulder movement helps strengthen your wrist tendons and is especially good for people who suffer from carpal tunnel syndrome and wrist pain. Your wrists have many acupuncture points that will activate as a result of this extension
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🙏Reverse Prayer Pose helps to massage and loosen any tight shoulder muscles and relaxes your shoulder blades.
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🙏If at any stages of this movement, you cannot go further, please stay there and breathe.
Alternatively, you can grab elbows or wrists and press your elbows back as much as you can to open your shoulders
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Please leave a message here if you have any questions or DM me 💖📧
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Your @triyogaschool teachers
@cece.carson
@omniyogagirl
@helen_garner_yoga
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#yogaalignment #yogaschool #yogalessons #yogateacher

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