laraliam laraliam

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laraedereryoga  Mom, wife, 500 E-RYT @yoga_medicine registered Therapeutic Specialist @sahajanskincare ambassador RYS - Vivekayogaseattle.com Co-founder: Yogalab NW

No stops - I guess I didn’t read the sign as I stopped for a hollowback handstand.

It feels like my January has been non stop with retreat leading / planning, workshop teaching / planning, training planning. I saw a meme that self employed people work 80 hours so they don’t have to work 40 and it feels like that.

I’ve been asked to post what I’m up too on here more often so here is a small list:

March - May: a 100 hour immersion (non certification) AND a 200 hour YA certified YTT. @sattva_yoga_online.

March 2 - MFR and trigger point work 130-330 pm @shakti_vinyasa_yoga Bellevue.

March 16 - Traditional Chinese Medicine and Yoga; introduction to the Wood Element 130-330 @balayoga Kirkland.

August 18-25: Prana in Paradise, A Retreat to BALI with @drishtijourneys (I am the sole teacher!!!).

500 hour YTT launch in September - we will release specific dates and modules soon.

I am sure more will be coming up because I just can’t help myself 🤣. I would love to connect so DM with any questions 🙏🏼❤️ photo by @thepaulgarrett @totalsoulfuljourney Wearing @kiragraceyoga

My friend @livinleggings posted about how awkward It can be to look at a camera when you’re having your photo taken. I couldn’t agree more!

The concept of a selfie has evolved to one of the self but in action which has, at least for me, made pictures easier.

I chose to look away and in the distance not because I convey a certain mystique, but because it doesn’t give me 3 chins.🙅🏻‍♀️. Where do you look? 📸by @caseybrevigphotography

Twisted variation on pyramid pose - so many variations of asanas have popped up on this square over the years.
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The physicality is evolving and yet the yogic path is straying further and further from the origins. Have you ever stopped and thought what Patanjali would think about the possibility the vrittis / fluctuations would be as vast as they are now?
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That’s all I’ve got for today....time to clean my house and teach a workshop on MFR / trigger point work!
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Photo by @caseybrevigphotography 📸

Feeling sentimental as it’s the last day of our #fundationsofyoga. I’m thinking this might be a see you later vs goodbye since it’s been such a well received challenge. Our feed is so full of amazing strength, grace, honesty, effort, and humor! We are grateful 🙏🏼.

I chose to go with the #splits because back in the day, before pressing and dramatic poses in glorious places was the rage, many students looked to #hanumanasana as THE pose of goals. The story of the mighty leap of Lord Hanuman 🐒 can be found in the Ramayana within the Maharabata. Honestly learning to split is easier than reading them to many 🤣. It’s a pose that represents Bhakti, service, love, and loyalty.

🐒First I went with an angular variation. I can’t stress enough that you should presssss your front foot actively to help the integrity of your hamstrings. Please keep a micro bend of your knees as well as laying in the joints aren’t a sustainable action!

🐒Slide to see a fun floating split and a twisted variation. By tucking your back toes under you can help square your hips more but twisting will do that as well quite a bit!

🐒I added a standing split at the wall that can help one deepen the stretch but for fun hugged my lower femur into the socket to float on the wall. See yesterday....it’s all about looking taller 😉

🐒a great prep is ardha hanumanasana or half splits. I like to use blocks for overall lateral plus spinal lengths as well as hamstring stretching. I swear by low lunges because the hip flexors are just as key as hamstrings!!

Gosh what can I say but thank you thank you to all who participated as well as my friends who I got to cohost with, and alo yoga for sponsoring!

🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga
⠀ 🎪 SPONSORS
@aloyoga
@alomoves
🎲 LINEUP
Standing forward fold🥗
Side stretch🥐
Malasana🌶
Boat🛶
Plank🌂
Chaturanga😈
Crow🐦
Seated twist🥨
Up dog or Cobra🐍
Camel🐫
Inversion🤸🏼‍♂️
Yogis choice🎁

Welcome to our second to last day and it’s all about the #inversion! #fundationsofyoga
I went with the shortest to tallest with a few variations:

Sirsasana - sirsa means “head” soooo enough said there. I interlace my fingers but keep a small space between my palms and place my head by the pads of the thumbs so I can maintain more external rotation plus scapular stability. This is a source of disagreement - some put the head against the palms themselves.... 👩🏻‍🦰

Pinchamayurasana or “feather of the peacock” is easier on cervical vertebrae / necks but more challenging. Think about wrapping your triceps in and truly using your entire foundation (forearms, wrist, hands) 🦚

Adho Mukha Vrksasana “downward facing tree” or handstand is exactly the same as forearm from elbows up!! I learned handstand before forearm so no attachment to the order. 🌲 ⠀
For fun I did a handstand on blocks because well....taller!!

What’s in common with all - steady breaths, bandha engagement, using my foundations to press down so my shoulders stabilize, the muscles fire, and I can add weight.

For straight leg variations HUG that midline - think adduction of drawing the legs together for the sternum, to navel, to pubic bone alignment. 🤗

Swipe to see a blanket supported shoulder stand (space for the cervical spine) and viparita karani with a block.

Inversions are amazing for confidence, calming the central nervous system, reversing the blood flow etc and there are enough options for any yogi, anytime!

🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga
⠀ 🎪 SPONSORS
@aloyoga
@alomoves

🎲 LINEUP

Standing forward fold 🥗
Side stretch🥐
Malasana🌶
Boat🛶
Plank🌂
Chaturanga😈
Crow🐦
Seated twist🥨
Up dog or Cobra🐍
Camel🐫
Inversion🤸🏼‍♂️
Yogis choice

Helllllllooooo! It’s hump day and our pose is camel or #ustrasana. You just can’t plan it any better....but we didn’t actually plan it 😉. I’m late but I have so many things to talk about with #camelpose. First we go dramatic - a desert animal 🐫 meets the nymph of the ocean, mermaid 🧜‍♀️. Sounds quite romantic yes? It’s asymmetric so do both sides please!!! Anyway moving backwards in intensity per the usual. I’m showing an extended leg variation because it makes me look taller t😬. I’m also including a quad stretch that was on the rage on IG a couple years ago where you put your toes in your armpit and looked serenely upwards 🤣. I included a block for the inner thighs that’s actually SO good for yogis with SI joint dysfunction (overstretches etc) and keeps the core engaged. 🐫slide for the options from supporting your low back with hands, hands on heels with toes tucked under, knees padded by a blanket for sensitive patellars, and full camel with hands on the arches of the feet. The first year I practiced this pose I got dizzy so I didn’t let my head go all the way back (with the support of the trapezius) and I always closed my eyes so that could help. Still with me? See a 🐫 video that instead of showing more sternum lift, I show using the legs to reach both feet at the same time as well as coming back up. We are habit formers so reaching back and coming up one side at a time times many = imbalance! Whew I told you a lots to say friends 👫 ❤️🙏🏼🐫 🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga 🎪 SPONSORS
@aloyoga
@alomoves
🎲 LINEUP
Standing forward fold 🥗
Side stretch 🥐
Malasana 🌶
Boat🛶
Plank🌂
Chaturanga😈
Crow 🐦
Seated twist 🥨
Up dog or Cobra 🐍
Camel 🐫
Inversion
Yogis choice

Hello and SO sorry I’m late posting for #fundationsofyoga - we are exploring belly down backbends today. Some of my friends went cobra and some updog. I couldn’t decide so did both! I started with #rajabhujangasana or king cobra. I haven’t done this in ages and can tell - I did these post teaching so not as warm as would like but I’ve regressed. Guess what? I’m not stressed at all because our bodies need practice and they change - I’m more on a sustainable focus right now vs big. Let’s tour #bhujangasana a bit more so slide 🐍 I’m showing low, mid, and high #cobra; bhuja means shoulder so the emphasis is widening the collarbones, lengthening the spine, engaging the posterior chain, and involving the front body too. Think pubic bone grounding, all ten toenails rooting, palms light, and gaze long. Please don’t whip your head back for drama - be kind to your cervical vertebra! Also please notice my elbows maintain a spectrum of bend and there’s a softening at shoulders too. #upwardfacingdog has a pelvic and anterior leg lift so some see it as more challenging (body to body, yogi to yogi.). There are some styles that will cue toes tucked under which I show but for me and likely many, that compresses the lumbar spine more so I am not a fan. 🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga 🎪 SPONSORS
@aloyoga
@alomoves
🎲 LINEUP
Standing forward fold
Side stretch
Malasana
Boat
Plank
Chaturanga
Crow
Seated twist
Up dog or Cobra
Camel
Inversion
Yogis choice

Lines and curves - making shapes from and surrounded by, shapes. I supposed this pose is a hybrid of ardha pincha mayurasana and sayanasana....or irritated elbow pose for the non Sanskrit scholars out there 😉. Thanks for the great 📸 @caseybrevigphotography! Next time over 32 degrees 🤩

Hello and welcome to day 8 of #fundationsofyoga - today we look at seated twists. I am kicking off my selections with #bharadvajasana dedicated to one of the wisest sages. Supposedly he experienced a few lives immersed in study to be reborn each time - his lesson was to learn to live and share his teachings as opposed to isolated mastery. The pose is elegant but does rely on a half lotus friendly knee / hip sooooo.... let’s step back shall we! Let’s explore some #ardhamatsyendrasana (half lord of the fish, destroyer of all diseases.). There’s the more knee friendly extended bottom leg option, the full bind, and the opposite toe grab from second series of #ashtanga. If you want a more open variation that is more spinal and oblique muscle inspired revolution try hands up! 🙌🏼. In homage for those of you who voiced their “appreciation” for 🛶 I added a twisted variation that needs your adductors to hug each other🤗. 🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga 🎪 SPONSORS
@aloyoga
@alomoves
🎲 LINEUP
Standing forward fold🥗
Side stretch🥐
Malasana🌶
Boat🛶
Plank🌂
Chaturanga😈
Crow🐥
Seated twist🥨
Up dog or Cobra
Camel
Inversion
Yogis choice

Hello and welcome to day 7 of #fundationsofyoga - getting way behind in the feed as I’m leading a weekend retreat! Will catch up soon 😉. Our next pose is what’s often the gateway pose of arm balances, #bakasana. Baka means crane but most know it was crow and that my friends could be a long story so let’s remain focused. I went “fun” with #ekapadabakasana (arguably un-fun.). Now, let’s go backwards a bit with regular crow pose which is challenging but with even leg weight distribution is more manageable. How do I crow though??? Pretend your body is a teeter totter - shift enough of your body forward to help make the lower body counterbalanced/ lighter. You can start on leg at a time while building scapular and core strength or one I love regardless, supta (reclined) bakasana! Want more sizzle? Grab a heavy block between your feet 😈I added #parsvabakasana or side crow (note only one one arm used for balance. I also added the asymmetric “funky” forearm crow prep plus pose. Keep bandhas (mula/ pelvis and uddiyana / navel region) engaged and your mind on buoyancy! 🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga 🎪 SPONSORS
@aloyoga
@alomoves
🎲 LINEUP
Standing forward fold 🥗
Side stretch🥐
Malasana🌶
Boat🛶
Plank🌂
Chaturanga😈
Crow🐥
Seated twist
Up dog or Cobra
Camel
Inversion
Yogis choice

Hi and happy Friday (or Saturday depending on where you live and if / when you see this .) for #fundationsofyoga our day 6 pose is #chaturangadandasana or #chaturanga as it’s known on the street. Four limb staff pose is a vinyasa staple....and one of the more poorly practiced asanas. I’m not saying this to be rude but it’s a tough one to maintain the integrity in a flow practice. I start with a fairly strong offering but note I do keep my shoulders a little higher which is JUST FINE. If you slide you’ll see an exaggeration of the heads of the shoulders below the elbows which puts a lot of pressure on the rotator cuff. Multiply that by several ones a week, times months, years and - chronic inflammation of the bicep tendon or worse. I also have a knees down, even higher chest variation which is a solid way to modify and stay safe. There’s a fun way to put yoga blocks under you as a guideline and then try and maintain the form while someone takes the blocks away 😈. I included most of a Surya Namaskar A exhibiting the jump back to chaturanga from ardha uttanasana (see day 1!!). I don’t want to vilify this pose at all but it can be tough on your shoulders so practice mindfully! 🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga 🎪 SPONSORS
@aloyoga
@alomoves
🎲 LINEUP
Standing forward fold
Side stretch
Malasana
Boat
Plank
Chaturanga
Crow
Seated twist
Up dog or Cobra
Camel
Inversion
Yogis choice

Hello day 5 of #fundationsofyoga - let’s plank shall we? One could argue that plank pose is the foundation of strength building in many yoga styles. In keeping with the approach I’ve been taking I’m starting with the “fun” first. I chose a one arm #purvottanasana or reverse plank. 🌂 slide to see plank pose and some adaptions of the No No’s - there is saggy plank that as a teacher I see often as either the core strength is still developing or there is a lack of awareness. Another is the butt up plank which is often a result not turning the sternum forward enough to access the strength of the side ribs / serratus anterior. Go for the Goldilocks effect - not too high, not too low but just riiiiiiight! 🌂 Next I went modification and amplification: supported plank with knees down is a wonderful way to build strength. I went also with an extended plank as well which is 😈😈😈 but if you feel solid in plank try it out! 🌂 last but kind of a wrap up I went with traditional reverse plank plus (table top is a modification.) The 🍑 can drop and if you can’t get your feet grounded then bend your knees! 🤹🏻‍♀️HOSTS

@bentley.likethecar
@laraliam
@yogaandchaigirl
@helen_garner_yoga
@cece.carson
@erikafischeryoga 🎪 SPONSORS
@aloyoga
@alomoves
🎲 LINEUP
Standing forward fold 🥗
Side stretch🥐
Malasana🌶
Boat🛶
Plank🌂
Chaturanga
Crow
Seated twist
Up dog or Cobra
Camel
Inversion
Yogis choice

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