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When it turns out that Joe Wicks @thebodycoach is better than you at Yoga.... 😳🙏🏽Joe looks as chill as Pharrell, I clearly have no chill and couldn't find my balance - Which is why you shouldn't let a little stumbling in Yoga turn you off the practice entirely - it happens to everyone. Anyway I can't wait for you to see the simple and quick yoga sequences we filmed for #thebodycoachtv I can't wait for you to get your yoga on with me and Joe. #vertuemethod #thebodycoach #yogaisforeveryone

This post shows one way of coming into niralamba sarvangasana. This is how the pose is approached in this weeks upcoming advanced class on yogaselection.com. Once you have found your balance, this version of the pose has an effortless lift that brings stillness and quietness. Initially it will be helpful to learn this pose with the support of a wall. In an upcoming post we will show a method for coming into this pose using a wall. The upcoming class will also contain forward bends and abdominal strengthening poses. Head to the website for more.

How to get a Yogabody:
1. Have a Body
2. Do Yoga ☺️✌️

@Regrann from @shiziks - #yoga5 poses to strengthen and stretch your quadriceps (thighs). Balanced practice=strength+flexibility
1. Bridge pose (Pilates way). Lay down, back flat on the floor. Feet close to the butt, hip distance apart. Tuck the tailbone engage the belly and gluteus muscles. Inhale, lift up. Do not let your knees open, keep them hip distance apart and don't let your back bend.
2. Pose I like to call 'The Fall Down' 😁.
Start on your knees directly underneath the hips, feet flat on the floor. Tuck the tailbone, engage lower belly. Bring your hands up shoulder hight and with an exhalation move your whole body back. Keep tailbone tucked and do not bend your back. Form straight line from your knees to your shoulders. Exit the pose with inhalation.
3. King Arthur's pose. Now that we warmed up our thighs we can stretch them. Start in a low lunge. Move your hips back, tuck the tailbone and grab the foot. Email and pull your heel towards your butt. Be careful this can be a very intense stretch if you are not used to it.
4. Half frog pose. Start laying on your belly, elbows underneath your shoulders (sphinx pose). Legs hip distance or more apart. Place left hand in a diagonal and rotate yor torso right. Bend the right knee and grab your foot with right hand. Exhale and pull your foot closer while rotating your thigh a bit inwards. If you feel comfortable you can rotate the fingers of right hand towards front and press your foot even further down.
5. Hero pose. Start by sitting on your heels, thighs and knees together. Open your feet and sit inbetween your heels. Don't point your toes to the sides but back. If this is too much place a pillow underneath the butt and just stay there. If you can comfortably sit on the floor keeping the thighs together, place your elbows on the floor and slowly lie down while knees stay on the ground. Try to place the hands above the head. .
#howtodoyoga #yogatutorial #howtoyoga #yogabeggin

#Pinchamayurasana to #Vrishchikasana
I try to get in to Pinchamayurasana with both legs straight that use the core strength and the power of the breathing. I get in to the posture by locking my center and press my forearm on the floor. I try to straight my body first and then bend my knees until my feet touch my head. #yoga #yogavideo #howtodoyoga

❓DO YOU COMPENSATE IN ASANAS❓#doyoucompensateinasanas
Today I am looking into one of my "I hate this pose" pose - GARLAND POSE or MALASANA. This is the one where compensation comes so easy that it is very easy to forget what we should not do. ❓HOW DO WE COMPENSATE IN GARLAND POSE❓
compensation in this pose is a little bit more complex than in other poses. When our hips are not ready for this pose we start lowering down, but our knees start closing, we can not pass hip hight and we go stuck. .
The next thing that usually happens is our unawareness of movement of the pelvis and we keep it tucked in resulting in our back hunching. .
Also when we start going down and didn't open out feet as enough, and our Achilles tendons can not take it, our heels pop up. .
❓WHY DO WE COMPENSATE IN GARLAND POSE❓ ➿ Lack of flexibility in hip rotators.
➿ Lack of flexibility in lower back.
🚫 Lack of movement of pelvis resulting in tucked pelvis.
➿ Lack of flexibility in Achilles tendons.
💪 Lack of strength in hip abductors and gluteus muscles resulting in knees closing. 💪 Lack of strength in our core.
🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫 Compensations are not miss alignments. They are stages that most yogis go through in their practices in one or every pose. They depend on many things and can be various. They are workaround that we use when we come to a deadpoint. The difference between alignment cues and compensation is when you are compensating you are not WRONG. The goal is to recognize that you are compensating and learn how to move forward.
I am wearing outfit from @xxivactive and I love how comfortable for yoga it is! Check them out ❤
#howtodoyoga #yogahowtodo #howtoyoga #yogabegginer #learnyoga #yogateacher #yogaalignment #yogatutorial #yogaclass #yogainstructions #yogaalignment #yogatips #ashtangayoga #hathayoga #poweryoga #vinyasayoga #hotyoga #bikramyoga #learnyoga #yoga #yogapose #yogaposebreakdown #asana #alignment #warriorpose #virabhadrasana #yogahowto #yogaoutfit

Ardha Chandrasana ↔ Half Moon Pose on 👉@yogaalignment .
#Halfmoon with @clarejbyoga 👈
⚡️HALF MOON POSE (Ardha Chandrasana) ⚡️ Standing postures require a heightened sense of focus + stillness unlike the other pose families. There is a tendency for the mind to create an inner dialogue, make judgements and try anything to get you OUT of the posture... take note of this and simply try to observe what you feel 🙌🏼 This is my all time favourite standing pose and one where finding your centre "drishti" is incredibly helpful.
Basic alignment:
✔️ Ground through base foot, but lift through inner ankle for stability
✔️ Base knee slightly off lock
✔️ Hips stacking (top one drawing forward)
✔️ Chest open + broad
✔️ Lifted leg parallel to floor + heel extended
✔️ Base hand on block gently (or floor if flexibility allows)
✔️ Upper arm lifted + engaged
✔️ Gaze forward
❗️Start with chest parallel to mat and slowly rotate out.
❗️Top hand can remain on hip for extra balance
🔅CHALLENGE: Try to lift base hand off the block / floor and place gently on shin.
✨BENEFITS: Promotes mindfulness, reduces stress, strengthens ankles, thighs + glutes, Improves coordination + balance, stretches / opens up upper body✨ Enjoy! #ClaresYogaTips
For more tips check out @selftaughtyogis #SELFTAUGHTYOGITRIBE and my Home Yoga Programs via link in bio⬆️ *NOTE: This is a basic alignment suggestion for this posture. There are many variations + alternatives that could be done, but which couldn't be covered in this simple post. Namaste x
#yogaalignment #improveyourpractice

All of the movement is in preparation for sitting with yourself. So pick some poses you love. Breathe deep. Squeeze your sangha. Then sit your butt down and listen ✨ #howtodoyoga


❤️Day 2 - Schulter stärken und flexibel machen ❤️. #handstandwithmartina .
So sorgst du dafür, dass du die Kraft in den Schultern und Armen aufbaust, die du für den Handstand, aber auch für den Kopfstand brauchst. Gleichzeitig machst du die Schultern flexibel. Probiere es mal aus, es ist etwas anstrengend, macht aber auch Spaß. Der Panther ist für mich persönlich die herausforderndste Asana in dieser Reihe, vor allem die Beine zu strecken ist einfach nur krass! Aber ich liebe Herausforderungen und werde vor allem den Panther in genau dieser Version öfter einbauen in meine Praxis 💪
x 2 beschleunigt .
@aloyoga @martina_sergi #peaceandlove #yogagram #yogaposes #howtodoyoga #instayoga #yoga #yogalove #yogaeverydamnday #yogachallenge #instayoga #yogateacher #yogavideo #doit #doitagain #andagain #againandagain #hm #❤️ #💪 #iloveyoga #ilovemylife

This post shows one way of coming into niralamba sarvangasana. This is how the pose is approached in this weeks upcoming advanced class on yogaselection.com. Once you have found your balance, this version of the pose has an effortless lift that brings stillness and quietness. Initially it will be helpful to learn this pose with the support of a wall. In an upcoming post we will show a method for coming into this pose using a wall. The upcoming class will also contain forward bends and abdominal strengthening poses. Head to the website for more.

Today yogaselection.com has released a new class focussing on restorative yoga poses and pranayama. This image shows some options that may help your set up for seated pranayama. Image 1. Sit on sufficient height to bring your hips and knees level. Relax your knees as you sit upright. Contain the back of your pelvis. Move the back of your spine in and lift the front of your spine up. Move your shoulder blades in and lift your armpit chest up. Image 2. Before lowering your head position to jalandhara bandha lift the front of your spine up. As your chin lowers, draw your trapezius muscle down your back. The sides of your neck remain pulled towards the upper back as your head comes down. Lift your chest towards your chin. Keep your jaw muscles and tongue relaxed. Image 3. Here a block is placed in your upper back to help maintain an upright spine and open chest during pranayama. This method might assist you to lengthen your exhalation without your spine collapsing. During inhalation consciously move your spine in. During exhalation consciously lift your spine up. Image 4. Shows a commonly used alternative to sitting cross leg. This chair based pranayama position might be helpful if you are working with limited mobility. Pranayama is perfect for combatting end of year tiredness. Advanced class 49 is ready to stream now on yogaselection.com.

Upavista Konasana- Wide Legged Forward Fold
1. Start on your seat with legs extended as wide as possible, most people will benefit from a folded blanket placed under the sit bones.
2. Sitting up tall, engage your legs by gently pulling the toes in and rooting down through the thighs to feel the hamstrings press into the mat. Take the hands just in front of the inner thighs on the mat.
3. Inhale to lengthen the chest towards the sky, rolling the shoulders back and lengthening the spine. Exhale and slowly begin to lower your torso towards the earth, walking your hands forward until you feel the deep stretch in your inner thighs and hips. Some people will come down to the forearms, or even prone on the floor.
4. Stay for at least 5 long breaths, or as long as you wish, before slowly rising up, and using the hands to help the legs back together and shake them out.
Benefits: Deep stretch for the inner thighs and outer hips. Turns the gaze inwards, promotes restful sleep and alleviates insomnia. Opens the neck, and back muscles, lengthens the spine, helps relieve low back pain.
Modifications: Can place more height under the hips if hamstrings are very tight
Counterposes: Baddakonasana, knees to chest, happy baby, supine twists

#upavisthakonasana #wideleggedforwardbend #wideleggedforwardfold
#yogaathome #howtodoyoga #hipopener #yogainspiration #yogisofinstagram #yogaeverydamnday #gratefulyogi #yogateacher #flexible #fitness #stretch #fitnessmotivation #fitgirl

Although visually, your eye is immediately drawn to the top leg extending upwards when looking at eka pada viparita dandasana, whilst in the pose from the inside your attention is drawn to the bottom leg. Stage 1. This version of chatushpadasana helps to learn the fundamental technique of how the bottom leg works in eka pada viparita dandasana. Press your inner heels down. Turn your inner thighs downwards. Turn the backs of your thighs away from one another. Lift your outer hips up, and turn your front thighs towards one another. Stage 2. Now bring both feet closer together (ideally your inner heels and big toes will touch). Without your left hip dropping, raise your right foot off the floor. Bend your right knee towards your chest. Keep your right hip away from your chest. Now straighten your right leg. Left inner foot down. Left buttock away from right buttock. Drawing your right thigh bone down into the hip socket, lift your right inner heel up. Stage 3. Lie back over the chair positioning your shoulder blades just off the edge of the chair. Begin with the back of your right knee hooked over the top of the chair. Keeping your left leg straight, bend your right knee into your chest, then straighten your leg in an upwards direction. Press the base of your left big toe into the wall. Left inner groin down. Left outer hip up. Keep the back of your right hip firm to the seat of the chair. Right inner heel extend upwards. Stage 4. Passing through urdhva dhanurasana place the top of your head to the floor and interlock your fingers behind your skull. Lift and maintain lift in both shoulders. Without your hips dropping walk your feet further out. Without your left hip dropping raise your right leg upwards as per previous stages. Left inner foot down. Left inner groin down. Left buttock away from right buttock. Left outer hip up. Pubic bone towards the right leg. Extend the inner heel of your top foot without dropping your left hip. Extend the top leg without your shoulders dropping. These poses are all taught in detail in this weeks upcoming advanced class on yogaselection.com.

This sequence of poses is used in this weeks advanced class to prepare for backbends. A simple cross leg position is developed in a matsyasana direction using two blocks. All of the preparatory poses leading into backbends in this weeks class are chosen for their ability to open the thoracic spine. Stage 1. Although appearing passive from the outside, this pose entails actively pressing your shoulders down and actively lifting the spine between your shoulder blades up. Stage 2. Two blocks are now positioned on their side edge. One sits in the thoracic and the other behind the skull. The blocks help to develop the opening from the previous pose. Stage 3. The blocks are now made taller by standing them on their ends. The lift in your thoracic spine is increased without the need for muscular effort. Your arms can now be folded and brought over your head. Stage 4. The final stage involves lowering the head block so that the crown of the head can come back and down. This maximises the lift in the chest region. Your arms can now be actively extended. The palms of your hands and your shoulder blades move in opposite directions. It is important to work to your capacity here. The four stages are intended for experienced students. If you are newer to backbends then the first two stages will work best. See more at yogaselection.com.

This image shows the backbend component of this weeks upcoming advanced class on yogaselection.com. The class is based around a sequence that prepares you for eka pada viparita dandasana, where alternate legs are extended upwards from the backbend position. The class will also be helpful for students who are looking to progress from urdhva dhanurasana to dwi pada viparita dandasana. Some of the preparatory chest opening poses use blocks to develop a simple cross leg position towards matsyasana. The class will be released this week. Head to the website for more details.

Triang mukhaikapadapaschimottanasana. Some practice notes. Left leg is straight, right leg bent. The hip of the bent leg tends to lift. Place height (folded blankets) under the sitting bone of the straight leg. Sufficient height will bring your hips level.
Stage 1. Right thigh bone down. Without your right thigh bone lifting raise your arms and lift your chest and spine up. Stage 2. Place your right hand against your left outer thigh and turn to the left side. Keep your right thigh bone down as you lift and turn your right waist. Thigh bone down as you lift and turn your right waist. Spread your right back ribs away from your spine. Stage 3. Catch hold of the ball of your left foot with a belt. Left inner sitting bone down. Right outer sitting bone down. Shoulder blades in. Chest up. Stage 4. Come forwards keeping your spine as straight as possible, your chest as open as possible. Stage 4. Come forwards without your right thigh bone lifting. Left inner thigh down. Right outer thigh down. Right outer shin down. Keep your right little toe in contact with the floor. This pose is looked at in detail in the intermediate class 48. Ready to stream now on yogaselection.com.

This post shows one way of approaching the forward bend janu sirsasana for newer students. If your bent knee lifts off the floor then sit on a folded blanket. If still your knee is not on the floor, then place a rolled blanket under it before coming forwards. Sitting on blankets may also be necessary to support your lower back. Stage 1. Turn to face over the bent knee (left knee). Lift your right waist and chest up. Allow your left outer thigh to release down. Stage 2. Now turn to your right side. Lift your left waist and left chest as you turn. Allow your left outer thigh to release down. Stage 3. Place a belt around the ball if your right foot. Keep your left sitting bone anchored down whilst you lift your left waist and left chest upwards and forwards. Left outer thigh release down. Stage 4. Keeping your spine straight and keeping your chest open walk your hands down the belt towards the foot. Keep the left sitting bone anchored. Lengthen and turn your left waist forwards. Turn your abdomen from left to right. Turn your left back ribs away from your right back ribs. This pose is looked at in detail in the upcoming intermediate class on yogaselection.com.

Here is the forward bend section of the upcoming intermediate class on yogaselection.com. The class is longer in duration and also includes strengthening preparatory poses for headstand, forearm balance and handstand. The forward bends are approached actively in this class. Emphasis is placed on keeping your spine straight and chest open. The sequence pictured here can be practiced in isolation from the remainder of the class. For more details head to the website.

Two new standing pose classes are ready to stream now on yogaselection.com. This post illustrates some of the teaching points from this week in trikonasana. The front thigh of the back leg (left leg) is stabilised, so that it does not lean forwards as the right outer thigh is drawn inwards and upwards. The chest then turns until the back of the left shoulder aligns with the right outer thigh. This is only one way of approaching the pose. The challenge with an ongoing home practice is being able to see familiar poses with fresh eyes each time. Over time and with sustained practice gradually new layers of understanding are revealed.

Some practice points for parivrtta parsvakonasana. In this post we are choosing to come into the pose with the back knee bent to the floor. This approach allows you to balance more easily as you get yourself set in the twisting action. (The left leg is the front leg) Stage 1. Pressing your left hand against the outer thigh of your front leg helps you to get better leverage into the twist. As you twist close the gap between your armpit and the front knee. Don’t rush this adjustment, you might need several attempts. Stage 2. Without the gap reappearing between your armpit and knee, move your left outer hip away from your chest. Simultaneously move your chest away from your pelvis. In this image you can see the hand manually helping the abdominal flesh to turn. This will help your spine to turn. Stage 3. Before lifting the back knee bring weight to the heel of your front foot. Press your heel down as you straighten the back leg. The back leg lifts not your pelvis. Keep the shin bone of your back leg lifting. Reach back to the floor with your back heel. Stage 4. You are now ready to take your top arm up and over. As you remain in the pose move your spine and back leg in opposite directions.

VIBRANT VIBEESSSS 🥥🌴 #juicejuicejuice

I've done this move for years and never knew the name, I also never knew I was doing it incorrectly! Still not perfect but that what consistency makes, right! Anywho, the benefits are amazing:
📚Stretches the spine, back and abdomen
📚Stimulate Organs (GI Tract)
📚Opens up the lungs, aids in breathing
📚Relieves low back pain!
Let's Get It!✅
1️⃣Begin on all 4s with wrists under shoulders and knees under hips, in a neutral spine.
2️⃣Take an inhale, then exhale as you begin to tuck the tailbone under, draw the belly towards the spine, articulate through the spine as you round the upper back high.
3️⃣Let the head be heavy as you push the floor away in your Cat pose
4️⃣Then inhale and begin to curl the tailbone up and roll through the spine as you compress the upper spine bone for your cow pose
5️⃣In Cow pose, arms are straight and slightly pulling back to make space for chest to push forward.
6️⃣Repeat this about 10x, and continue syncing breath to movement as you wake up the spine, arms, abs, and mind
- 🎵Gorilla Black- You're the one ((I'm just here for Mario Winans part))
#catcow #catpose #cowpose #yoga101 #yogatutorial #yogalesson #yogavideo #howtodoyoga #yogaforbeginners #warmup #getstretchy #squatfordays #yoga #yogaeverydamnday #massage #dpt #chiro #activerelease #MarioWinans #RideTheWave#AlwaysTherapeutic

There are an array of preparatory poses in Iyengar Yoga that will assist you to safely practice pincha mayarasana (forearm balance). Some of these preparatory poses help to strengthen. Others help to improve shoulder mobility. Others help to minimise the strain that stiff shoulders can potentially place on your lower back in this pose. Eventually the pose can find a new level of freedom when free balancing is introduced. Initially the leading foot is supported by a wall, and gradually you can work your way towards the middle of the room. For some people the balance will come more easily with the legs split apart (as pictured) due to the lower centre of gravity. For others the free balance comes better bringing both legs away from a wall at the same time. Both approaches are explored in the upcoming advanced class on yogaselection.com.

Here are some of the main poses from the upcoming “wrists and twists” advanced class on yogaselection.com. A number of the poses will help to improve the strength and mobility of your wrists. Two different methods for kicking up into handstand are explored in the class. A number of the poses will involve balancing and weight bearing with your wrists. Seated twists are the focus of the second half of the class. A number of miscellaneous poses that are less commonly practiced are also included. For more details head to the website.

OPENING UP!! I’ve been thinking lots and contemplated posting, then I realized WHY NOT BE COMPLETELY OPEN? Why hide my emotions and feelings when someone could really resonate with them/they could help someone find peace and grow? ✨ I was stalking myself on Instagram (no shame) and realized I post the most when I am not necessarily sad, but unhappy. Last summer, for example, my feed was full of fruits and veggies, smiling selfies and comments like “so cute”. Beneath my short captions (and excess posts), I was struggling with an eating disorder that stemmed from digestion issues and anxiety, and was fed by my altering view and growing dissatisfaction with body image. I was unhappy, lonely, and lost. I went off to college and, being surrounded by friends, was almost forced to change my habits. Yet I was still unhappy. Yet still posting constantly... New places, new people, pretending it was all good for me. Changing my path and moving to SLO to tackle becoming a health coach and becoming a healthier, happier me was the best thing I’ve done for myself, and has given me so much valuable knowledge and experience. I’m inspired to explore. I strive to be at peace with myself and everything around me. I want to create. I want to help people. These things don’t look a certain way, and these things definitely aren’t quantified by an Instagram post. Just because you follow someone on social media doesn’t mean you know what’s going on in their life, so stop comparing yourself to photos and captions, and worrying about likes and comments. None of this is real, but what you do with this life is!! ✨ I love you ALL!! thanks for reading XOXOXO (ps I totally love Instagram and I’m not bashing on it at all, so much positivity can come from this app through connecting and sharing! just sharing my thoughts in hopes to inspire some of you to reflect and maybe shift your perspective!!)

How to get a Yogabody:
1. Have a Body
2. Do Yoga ☺️✌️

// the edge // when I was little I was afraid of the imaginary wolves under my bed. Now, as I work with startup entrepreneurs, I hear again and again that fear is vital to their success. You have to DEAL with it.
One night, the wolves under my bed had puppies and I stopped being afraid. “How did you know they had puppies?” asked my boyfriend? I just decided they did.
Fear can be fire and fuel. Teetering on the edge is horrifying...because you are at the point where your decision matters. You decide. Fear or fuel for your dreams🔥 .
#dailyreflections #yogateacherthoughts #halloweenallweek #feelallthefeels #paschimottanasana #touchyourtoes #fearlessfeelmore #howtodoyoga

This week our focus shifts to restorative yoga poses. Here are some of the main poses from the upcoming advanced class. It contains poses that will help you to release and relax. The sequence will help to manage stress levels and calm your nervous system. Breath awareness is a priority in each pose. The set up for chair sarvangasana is looked at in detail. Head to yogaselection.com for more.

A common Iyengar Yoga chair backbend version of urdhva dhanurasana (bridge pose). This post shows one way of safely coming in and out of the pose. The key to the pose is being able to stabilise the chair with your heels. Notice how the heels are securing the front legs of the chair. Notice also how your arms help to control the chair on your way in and out of the pose. The top of the chair helps to lift your dorsal spine as you walk your hands down the wall. A folded yoga mat is draped over the top of the chair for cushioning and grip. This pose is included in the recently released advanced class on yogaselection.com. “Iyengar Yoga Chair Backbends” is ready to stream now.

Padangusthasana in paschimottanasana 🌻

Stretch the legs in dandasana and Concave the back body first before we bending forward 😘
Great for lengthening the back side of the body from the heels to the back of the neck and massaging the abdominal organs and kidneys 😍

Thanks to 📸@st_imel

#paschimottanasana #howtodoyoga #padangusthasana #dandasana #bodyalighment #forwardbend #pothography #foto #instamood #sanctuarygarden #yogaeverywhere #yogaposeoftheday #yogapose #iyengarinstructor #shintapujiastuti #loveyoga #practicedaily #yogainthegarden #weightlosstransformation #teracce #newyou2017 #finalistnewyou2017 #fitnessfirst #adidaswoman #adidasindonesia #lululemonshorts

It is common to be unable to lift independently into urdhva dhanurasana (bridge pose) when you are first learning the pose. In Iyengar Yoga there are an array of preparatory “baby” backbends that lead in this direction. Chair backbends can also assist you in learning the pose. A few examples are picture here. These methods will help if you are newer to the pose. They might also be helpful at times when you are practicing with lower energy levels, or injuries/ailments. They might also be useful for more experienced students at the beginning of a backbend session, when they can help to create opening and space. Backbend classes are coming this week on yogaselection.com.

Long awaited new blog post up! I get questions all the time about starting yoga, what to do, where to go, etc etc, so I put together my top 6 tips to build your best practice from the bottom up 😊 Check out the link in bio and get yogin' 🙏🏻
#yoga #yogi #yogaeverydamnday #yogaeverywhere #yogateacher #flexible #practicemakesprogress #fitness #fit #yogafit #namaste #coloradoyogi #coloradoyoga #tattooedyogi #igyoga #yogablog #howtodoyoga #beginneryoga #trynewthings #mountainpose #tadasana

Here are some of the main poses from the upcoming advanced weekly class. The class focusses on backbends. To head in this direction you link some sun salutations with standing poses that share backbend techniques. From there you work with some chair backbends that lead towards urdhva dhanurasana (bridge pose). The class is dynamic and energising. Head to yogaselection.com for more details on Advanced Class 45.

Mystery Yogi Teaching Series #4: Dancer Pose (Natarajasana) is an elegant posture. No wonder the Mystery Yogi chose to practice it in front of one of downtown Effingham's beautiful boutiques. This posture is named after Shiva (also called Nataraja which means Lord of the Dance). Once you have mastered it, it I is hard not to feel elegant and powerful when you practice this pose. In order to find your deepest expression of the pose warm up your spine thoroughly before attempting it. Try at least one minute of cat-cow, and also do bridge pose and bow pose (or half bow) to prepare your back. The shoulders also need to be warmed up as well (this is why bow pose is a great preparation). Start from mountain pose and spend some time in it with your eyes closed. This will help you work on understanding your balance. Open your eyes. Bend your right knee, bringing your heel close to your buttocks, and grab your foot with your right hand or with both hands. Keep your knees close together and stand in this position for several breaths, noticing the subtle changes that need to be made to maintain balance from this point. Inhale deeply, on the exhale press the foot back while continuing to grip it with both hands. Continue to keep your knee close to the midline, and your chest and head upright. Your heart should be stretching in the same direction as your gaze, straight ahead of you. Now hold, breathing deeply and smoothly reach the back foot higher, arching the back and pulling forward from your heart space. This pose can help you open your heart to new experiences and melt away doubt, fear and uncertainty. It's also a great way to tone the legs, strengthen the ankles and increase mobility in the shoulders. Mentally it helps improve ones ability to concentrate and focus on a single task. If you are new to Yoga or if balance is an issue, modify the pose by standing close to a wall and use the wall for support. You can also place your back leg on a chair or have an experienced instructor help you into the pose. Don't limit yourself! #mysteryyogi #visiteffinghamil @themillenniumboutique @redthreadboutique #downtowneffingham

Oggi #yogadinamico per il magico duo ..#scarse ma ci si prova... più adatta la signorina Valentina della leggiadra gemma che ridere..consigliamo a chi è abbastanza tronco e legato di provare questa disciplina, può essere utilissima per la mobilità, imparare la corretta respirazione può aiutare a sciogliere eventuali blocchi ... sia dell animo che fisici.. ci sono differenti tipologie di yoga ... il corso del venerdì mattina ore 7 è il #goodmorningyoga più incentrato sulle tecniche del respiro e aiuta proprio a lasciarsi andare.. per ora questa è la nostra introduzione il resto potrete scoprirlo anche voi e capire se è la disciplina che fa per voi!!! #yoga#dreamstudio #yogagym#palestra#training#yogatraining #yogafit#yogatime#girls#fitgirls#fit#fitnessmotivation#howtodoyoga

Parsva Bakasana- Side Crane Pose, commonly called Side Crow
Option 1: Start in a squat with the knees together. Twist the torso in one direction and take your elbow across the opposite knee. Place the hands on the floor parallel to the thighs at the distance of the shoulders.
2. Lift your hips slightly to place your elbows against your thigh (a lot of flexibility is required in the spine to achieve this, keep practicing side bends and twists if you cannot reach the elbow to the hip. Try Option 2 if Option 1 doesn't work for you)
3. Pressing strongly and evenly into the fingertips and hands, shift the weight forward as you reach your chest and head in a diagonal. Activate your core, lifting up the pelvic floor and rounding the back to the sky.
4. Practice shifting up to balance on your hands, keeping shoulders engaged, squeezing the elbows in, rounding the back, and pressing through the toes.
Opt. 2: Start in a squat with the knees together. Place the hands down to one side so that they hands make a perpendicular line to the thighs, reaching the farther hand way out to the side. Lift your hips slightly and place the outer knee on the elbow that is closest to the midline. Then follow steps 3 and 4 above. This requires more balance, but is more accessible for people who don't have the flexibility to get the elbow against the hip.
Benefits: Strengthens wrists, arms, shoulders, abdominals. Twists the spine, promoting flexibility and lubrication in the spine and good digestion. Cultivates balance, focus, coordination, and confidence.
Modifications: Try placing a block under your forehead for extra support. Lift only one foot at a time.
Contraindications: Pregnancy, wrist injury or carpal tunnel.
Counterposes: Hastasana, wrist stretches, heart openers.

#bakasana #parsvabakasana #armbalance #handbalance #yogi #yogini #yogainspiration #fitnessmotivation #howtodoyoga #yogamama

Bakasana- Crane Pose (commonly called Crow)
1. Start in Malasana. For beginners take a blanket in front of the mat as a crash landing pad for your head. Press the hands onto the floor shoulder distance apart. Spread the fingers wide and active the entire hands, pressing especially into each finger pad.
2. Lift the hips up partway with the knees bent and place the shins on the upper arms. Hug the elbows in. Round the back as you lift the belly button up towards the spine and press your back towards the sky.
3. Shift your weight forward and back, reaching your heart and head forwards as you begin to take some weight off of your toes.
4. Start by taking one foot off the floor at a time. Keep your arms, shoulders, legs, and core engaged. Squeeze the elbows and knees into the midline. Try reaching forward through the chest and lifting up both feet towards the hips to balance.
Benefits: Cultivates strength, confidence, focus, and balance. Fortifies the wrists. Strengthens the arms and core. Opens the hips.
Modifications: Place a blanket under the wrists to elevate them to take some pressure off. Place a block under the forehead for extra support.
Try the pose on your forearms!
Variations: Advanced practitioners can practice jumping back from crow to Chatturanga, or moving from crow into a Sirsasana (headstand) variation with hands on the floor.
Contraindications: Wrist or shoulder injury. Pregnancy.

#bakasana #crow #armbalance #yogamama #yogini #yogis #yogisofinstagram #gratefulyogi #howtodoyoga #strength #stronggirl #strengthenyourcore #abs #abdominals

Halasana- Plow
1. Start on your back with knees bent and heels near the hips. Reach your legs up and overhead, letting your feet reach towards the floor, supporting your low back with your hands.
2. Guide your upper arms in slightly and use your hands to lift your hips higher. Keep your neck stable and central, not turning to look to either side. Breathe deeply in the pose for 1-5 minutes.
Benefits: A moderate inversion that is simpler and easier to hold than shoulderstand or headstand. Lengthens the back of the neck and upper spine. Energizing and focusing while promoting pratyahara, turning the attention inwards. Stimulates the thyroid and prostate glands and lymphatic system.
Modification: As in Shoulderstand: place two folded blankets on the mat and fold your mat over them, then lay with your back on the stacked mat and your shoulders resting two inches before the edge of your blanket/mat stack. This way the cervical spine can maintain its curve and the pose is much safer for the neck.
Variations: If the feet reach the floor behind you, you can take the Niralamba (unsupported) variation, taking your hands away from your low back and clasping them together on the mat. Leg variations including bending one leg forward and one back, reach both legs wide, one leg down by your head while the other stays up high, half or full lotus legs, legs and hips twisting.
Contraindications: Neck injuries, glaucoma, high blood pressure, menstruation, last few months of pregnancy, headache.

#plow #halasana #yogateacher #howtodoyoga #asana #asanaaddict #inversion #yogini

I'm all about using fitness to boost your confidence while gaining strength - both physically & mentally. •
At times I've chosen fitness goals that were waaay too ambitious. It left me feeling worse. So these days I recommend setting bite sized goals that you can slay several times per month. 👟👟👟✔️✔️✔️

Working towards perfecting fitness skills like headstands & backwards walk-overs may sound like kids-play but they're actually a very challenging workout. You can focus on the activity, avoid boredom & thinking about your waistline! •
You can watch the full vid - link in my bio 🔝🔝🔝

munch munch 🍒 happy SATURDAYYYYYY !!!!!! LOVE making my own goodies cuz I can eat 1,000 guilt-free 👅 #RAW #SUPERFOODSGIRLLSSS #YAAASS

#Yoga can take you places! Not only does yoga offer refuge from the stresses & demands of your life, in the moment as a #therapy that can #liftyourmood and #calmyourmind but it can also help physically release tight muscles. The combo effect is nothing short of #magical so next time you are feeling #overwhelmed #stressed or down with the blues, jump on your mat to find out for yourself!
#yogabenefits #yogaismagic #yogaforstress #yogaforrelaxation #yogahabit #yogaforoverwhelm #yogaforocd #yogafordepression #yogajourney #theheartofyoga #yogamoment #yogaheath #yogahealthbenefits #howtodoyoga #yogapose

Pincha Mayurasana- Forearm Stand, Feathered Peacock Pose
1. Start in table pose on your mat facing a wall, with your fingertips close to the wall. Place your forearms down on the mat, parallel to each other and shoulder distance apart, with fingers spreading and hands active. In the beginning of learning this pose, place a block between your hands so the first finger and thumb frame the block.
2. Engage the shoulders and core by pressing the shoulders down, lifting across the shoulderblades, and hugging the elbows in to the prevent them from sliding to the sides.
2. Lift the hips, engaging the legs. Walk the feet in as close as you can to the elbows. The head stays lifted off of the floor, gaze slightly forward.
3. Practice lifting one leg straight up at a time to begin, slowly alternating legs. If you feel ready, kick up to bring your feet to the wall. Engage your core, drawing your belly in and lengthening your tail to the sky. Bend one knee and press the sole of the foot against the wall, and reach the other foot straight up. Try the other side.
Benefits: Cultivates strength and confidence. Energizing, stimulating, and focusing. Strengthens shoulders, arms, and core, while being gentle on the wrists and neck. Gives the heart and feet a break.
Contraindications: Shoulder or back injury, glaucoma, high blood pressure, menstruation.
Modifications: Try turning around so that your face is towards the wall about 3 feet away. Try the pose with your legs at a right angle to your body, pressing feet against the wall. Take one foot up at a time.
Variations: Scorpion is a forearm stand with a backbend, bringing the feet towards the head and lifting the head up as you balance on your forearms. It should only be practiced by strong and flexible advanced practitioners who have already gained skill and confidence in the upright forearm stand.
Counterposes: Child's Pose, Paschimottanasana and other forward folds, Gomukhasana and other shoulder stretches, Supine twists, Shavasana
#pinchamayurasana #forearmstand #armbalance #yogamama #yogachallenge #inversion #inversions #howtodoyoga #letsstartyoga

Sirsana- Headstand
1. Start on hands and knees. It is helpful to practice headstand on a blanket at first. Bring your forearms to the floor, holding each elbow with the opposite hand. Keep your elbows in this position and bring your hands to clasp so that your elbows and hands form an equilateral triangle on the floor.
2.Engage your chest and shoulder girdle isometrically pulling your elbows in and reaching your heart forward while pressing your shoulders back. Place the very top of the head at the base of the hands. Lift your knees and walk your legs in to bring your hips as high as possible over your head.
3. In the beginning stages of learning headstand, you can practice just lifting one leg at a time, feeling your abominals engage as you lift and lower one leg at a time slowly. You can also practice at a wall so that you can kick your legs up and press the heels into the wall while engaging the core and lengthening the tailbone towards the ceiling.
4. When you have practiced the previous steps for some time and feel ready, practice pushing off the floor with a small hop to bend your knees and reach your toes towards your hips.
5. If you feel stable in the previous position, slowly reach one foot at a time up to the sky. Keep reaching long through the toes and squeezing your legs strongly towards each other. Continue to engage the shoulder girdle by pressing down through the elbows and squeezing them inwards. Engage strongly through the core by lengthening the tail towards the sky and pulling the abdominals in.
Note: Beginners should learn this pose at a wall. You should feel most of the weight in your arms, and only 5-10% in the head.
Benefits: Headstand is a powerful pose because it requires a regular practice to achieve the strength and poise necessary to get into it safely. It is energizing, gravity reversing, perspective shifting, calming, and cultivates confidence and focus. Stimulates pituitary and pineal glands.
Contraindications: Acute or long term neck or back injury, glaucoma or high blood pressure, headache, menstruation, or are in the final month of pregnancy.
Counterposes: Be sure to rest in child's pose for at least the length of time

Salamba Sarvangasana- Supported Shoulderstand
1. Start on your back with knees bent and heels near the hips. Reach your legs up and overhead, supporting your low back with your hands.
2. Engage through your legs by squeezing your legs together, touching the big toes, fanning the rest of the toes out, and keeping one inch between your heels.
3. Guide your upper arms in slightly and use your hands to lift your hips higher. Keep your neck stable and central, not turning to look to either side. Breathe deeply in the pose for 1-5 minutes.
Benefits: All the benefits of headstand, while being a simpler inversion to achieve. Also stretches the back of the neck and upper spine. Tones the legs, glutes, and arms. Energizing and focusing. Stimulates thyroid and lymphatic system. Helps with symptoms of congestion.
Modification: Keep the angle of your legs around 75 degrees unless you are very experienced and have no tension in the neck. OR place two folded blankets on the mat and fold your mat over them, then lay with your back on the stacked mat and your shoulders resting two inches before the edge of your blanket/mat stack. This way the cervical spine can maintain its curve and the pose is much safer for the neck.
Another way to practice is at the wall, starting with the hips at the wall and the legs up the wall, using the wall to push the hips up and keeping one or both feet pressing against the wall for support.
Another way to practice is to place a block under your hips and rest your arms on the mat, reaching the legs straight up over the hips.
Variations: Leg variations including bending one leg forward and one back, reach both legs wide, one leg down by your head while the other stays up high, half or full lotus legs, legs and hips twisting.
Contraindications: Neck injuries, glaucoma, headache, high blood pressure, menstruation, last month of pregnancy.

#shoulderstand #salambasarvangasana #sarvangasana #yoga #yogabasics #yogateacher #yogaeverydamnday #inversion #yogainspiration #yogini #yogalove #gratefulyogi #howtodoyoga #practiceandalliscoming #practicepracticepractice #yogisofinstagram

all I want right now is ice cream, nice cream, chocolate, chocolate covered strawberries, cacao brownies, peanut butter... anything for this sweet tooth 🍒

Viparita Karani- Legs up the Wall
1. Take a blanket or a mat against a wall. Sit against the wall with your legs and body facing to one side and one hip touching the wall.
2. As you lean back, swivel so that your back lays perpendicular to the wall and your legs sweep up the wall.
3. Stay and relax 5-15 minutes. To come out, take your legs in towards your chest and turn over to one side and rest there for a moment before moving slowly first to sit, and then to stand, so that you don't get light headed.
Benefits: This pose is a wonderful restorative pose that is relaxing as well as energizing. It is a great alternative to other inversions without any special ability necessary. It is great for lengthening the low back and rejuvenating the feet after a long day of walking or standing.
Modifications and Variations: This can be done against a chair or a couch with the legs bent for a gentler variation that you can hold for longer. To make the inversion a little stronger and open the chest, place some blankets, a block, or a bolster at the wall for the hips to rest on, with the shoulders and head on the floor.
Counterposes: As mentioned, be sure to rest on your side, or in child's pose, before rushing up out of this pose, especially if held for a long time.

#mancos #mancosriverstudio #yoga #yogabasics #yogateacher #inversion #legsupthewall #howtodoyoga #stretch #yogini

When it turns out that Joe Wicks @thebodycoach is better than you at Yoga.... 😳🙏🏽Joe looks as chill as Pharrell, I clearly have no chill and couldn't find my balance - Which is why you shouldn't let a little stumbling in Yoga turn you off the practice entirely - it happens to everyone. Anyway I can't wait for you to see the simple and quick yoga sequences we filmed for #thebodycoachtv I can't wait for you to get your yoga on with me and Joe. #vertuemethod #thebodycoach #yogaisforeveryone

Try this fun #partneryoga with a friend. 🦋
Start seated back to back with your knees bent. 🦋
Gradually start pressing the whole of your back towards your partner with even pressure up and down.
Press firmly into your legs to stand. 🦋
Working with your partner as you communicate your needs is key. Great for building your communication skills, growing intimacy and confidence with your partner. 🦋Watch the full video on our Facebook page (search Healing Touch Vinyasa) it's really cute @maudetecate and @kai_mbs demonstrating #howtodoyoga together. 😉✔️

All of the movement is in preparation for sitting with yourself. So pick some poses you love. Breathe deep. Squeeze your sangha. Then sit your butt down and listen ✨ #howtodoyoga

Consequences of #TheSwing on the Bitch of a Wall.
How to do yoga tomorrow?

Ardha Navasana
1. Sit with feet forward and knees bent.
2. Take the backs of the knees in your hands, lift the legs.
3. Reach the arms forward or up, the chest up towards the ceiling, and the gaze forward or up.
4. Extend the legs higher if you can
5. For Ardha Navasana, from here slowly roll down to your low back. Reach your arms along your thighs, rooting low back towards the floor, balancing by lifting everything else up. Reach through the ball mounts of the feet, keeping big toes touching while spreading the other toes wide.
Benefits: Core strengthener. Also strengthens quadriceps and shins.
Modifications: Legs can point forward or up. Legs fully extended is called Paripurna Navasana, full boat. Blanket can be placed under seat. Hands can rest on the floor for more support.
Counterposes: Baddakonasana, Paschimottonasana, any heart opener, Halasana, Shavasana.
#navasana #ardhanavasana #core #corestrong #corestrength #abs #absworkout #strengthenyourcore #yogabasics #howtodoyoga #yogateacher #fitness #healthandwellness

Just breathe.
Whether it's doing yoga, Pilates, dance or anything and everything you do outside the studio, always remember to come back to your breath.
#mindfulness #yoga #pilates #pilatesreformer #exercisestudio #physio #physiofitness #painmanagement #pelvicfloor #pelvicfloorsafe #howtodoyoga #fitballpilates #justbreathe #breath

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