#howtodoyoga

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HOW TO DO CAT 🐱 & COW 🐮 POSE [YOGA]
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👉 I'm no Yoga Instructor but my friend @actionjacquelyn is! This pose is great for mobilizing the spine among numerous other benefits. I do this one every morning before getting out of bed! Make sure to check out @actionjacquelyn's page for this full vid and much more🙌🏻
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Directions ✅
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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
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Incorrect ❌
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⏩In the incorrect version my knees are also too far forward, and you can see how I'm losing balance and have to tuck my toes under. I'm losing balance because I'm not engaging my abs or my arms.
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TAG A FRIEND WHO COULD USE A LITTLE YOGA IN THEIR LIFE 🙏🏻
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|| outfit by @aloyoga #aloyoga || yoga mat by @melt_yoga ||
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🎵West Coast Massive - Paper Stars
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#catcow #catpose #cowpose #bitilasana #marjaryasana #yoga101 #yogatutorial #yogalesson #learnyoga #yogavideo #howtodoyoga #yogaforbeginners #warmup #actionjacquelyn #getstretchy #splits30 #yoga #yogaeverydamnday #joetherapy #massage #dpt #chiro

@Regrann from @shiziks - #yoga5 poses to strengthen and stretch your quadriceps (thighs). Balanced practice=strength+flexibility
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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.
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HOLD FOR UP TO A MINUTE AND DO NOT LET YOUR HIPS GO DOWN.
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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.
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HOLD FOR UP TO A MINUTE, OR DO AS MANY REPETITIONS AS YOU CAN IN A MINUTE.
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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.
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HOLD EACH SIDE FOR 30 SECONDS.
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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.
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HOLD EACH SIDE FOR 30 SECONDS.
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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. .
HOLD FOR 1 MINUTE.
#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

<<HOW TO DO CAT 🐱 & COW 🐮 POSE TOGETHER >>
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Directions ✅:
>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
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If you want to learn more about each pose, scroll back to my last 2 posts about Cow pose and Cat pose individually
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Incorrect ❌:
>>In the incorrect version my knees are also too far forward, and you can see how I'm losing balance and have to tuck my toes under. I'm losing balance because I'm not engaging my abs or my arms. .
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|| outfit by @aloyoga #aloyoga || yoga mat by @melt_yoga || #catcow #catpose #cowpose #bitilasana #marjaryasana #yoga101 #yogatutorial #yogalesson #learnyoga #yogavideo #howtodoyoga #yogaforbeginners #warmup #actionjacquelyn #getstretchy #splits30

@fitafrique
@actionjacquelyn - <<HOW TO DO CAT 🐱 & COW 🐮 POSE TOGETHER >>
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Directions ✅:
>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
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If you want to learn more about each pose, scroll back to my last 2 posts about Cow pose and Cat pose individually
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Incorrect ❌:
>>In the incorrect version my knees are also too far forward, and you can see how I'm losing balance and have to tuck my toes under. I'm losing balance because I'm not engaging my abs or my arms. .
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|| outfit by @aloyoga #aloyoga || yoga mat by @melt_yoga || #catcow #catpose #cowpose #bitilasana #marjaryasana #yoga101 #yogatutorial #yogalesson #learnyoga #yogavideo #howtodoyoga #yogaforbeginners #warmup #actionjacquelyn #getstretchy #splits30 #fitafrique - #regrann

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Mayurasana ↔ Peacock Pose on 👉@yogaalignment .
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#howtoyoga with @catbradleyyoga 👈
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Ok so this is definitely the last post for my challenge 😂 .
It appears the biggest problem for people is they believe they don't have enough strength or their arms are too short! Neither of which would impact doing a successful peacock pose btw! So listen up.........
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TRex arms? Go stand facing a wall and set up as you would on the floor, fingers facing back and elbows under ribs. Press hands into the wall and see how that feels. See! No matter how short your arms are this is possible! So no more trex arms talk! .
No strength? Pfffft you don't need to be superman to do this it's all about technique and balance. You need to know your centre point of balance. That's where your wrists will be. So when doing straight peacock your elbows need to come forward a little but it's different for bent legs. .
So I hope in these slides I cover everything, first slide is a step by step.
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2nd slide I did 3 vids even showing a faceplant option and a chin plant option. 😉 So faceplant if you need to it might just help 😍 .
Last slide is using the wall. If you can use the wall like this then chances are you can do it without the wall. But the drills may help build strength in the ppse. .
⚠ Key points!
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As with every single arm balance you LEAN into it! .
Make your body as stiff as you can (think plank or hollowbody) squeeze everything! And move forward until you float don't think about lifting anything. Just glide forward. .
I tried lots of props today too and the easiest by far is using blocks under your hands. I didn't take a pic of it but I'm sure you get the idea. .
I do hope these help and if all else fails just stand next to a wall, with hands in this position and flip the pic, no one will ever know 😜 I did tell you before I know all the cheats😂
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Whatever happens don't stress about it but you should have enough info now to help you in your peacock pose practice. .
Thanks again everyone for joining me. .
Now what shall I do next🤔
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#yogaalignment #mayurasana #improveyourpractice #peacockpose

❓DO YOU COMPENSATE IN ASANAS❓#doyoucompensateinasanas
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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❓
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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.
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🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫🚫 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.
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I am wearing outfit from @xxivactive and I love how comfortable for yoga it is! Check them out ❤
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#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

“Yoga is the process of eliminating pain – pain form the body, mind and the society.” ― Amit Ray, Yoga The Science of Well-Being

#yogaathome #beginneryoga #yogaonline
#onlineyogaclasses #yogavideosonline #howtodoyogaathome
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#Repost @joetherapy (@get_repost)
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HOW TO DO CAT 🐱 & COW 🐮 POSE [YOGA]
-
👉 I'm no Yoga Instructor but my friend @actionjacquelyn is! This pose is great for mobilizing the spine among numerous other benefits. I do this one every morning before getting out of bed! Make sure to check out @actionjacquelyn's page for this full vid and much more🙌🏻
-
Directions ✅
-
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
-
Incorrect ❌
-
⏩In the incorrect version my knees are also too far forward, and you can see how I'm losing balance and have to tuck my toes under. I'm losing balance because I'm not engaging my abs or my arms.
-
TAG A FRIEND WHO COULD USE A LITTLE YOGA IN THEIR LIFE 🙏🏻
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|| outfit by @aloyoga #aloyoga || yoga mat by @melt_yoga ||
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🎵West Coast Massive - Paper Stars
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#catcow #catpose #cowpose #bitilasana #marjaryasana #yoga101 #yogatutorial #yogalesson #learnyoga #yogavideo #howtodoyoga #yogaforbeginners #warmup #actionjacquelyn #getstretchy #splits30 #yoga #yogaeverydamnday #joetherapy #massage #dpt #chiro

She lives to see the sun and feel the wind and drink the rain🌞 Double tap if you love sunshine.
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@the_southern_yogi

Chatturanga Dandasana- 4 Limbed Staff Press
1. Start in plank with knees up or down.
2.Keep gaze forward and elbows drawing in, and slowly reach the heart forward as you bend the elbows towards the side waists. Only take the torso down as far as you can maintain the line of your body, the shoulders do not need to come to the level of the elbows.
3. Hover with neck long, shoulders back, and body in one line with abs engaged. Keep reaching back through heels. Keep the gaze a few inches forward of the mat to maintain a natural curve in the cervical spine, rather than looking towards the hands and dropping the head.
Benefits: Cultivates strength and stamina. Builds bone density in wrists and arms. Strengthens back, core, hamstrings and calves. Builds focus and concentration.
Contraindications: Wrist injury, late stages of pregnancy (unless very experienced)
Modifications: Take knees down, keeping one line from knees to top of the head. For weak shoulders and core, start by taking the shoulders forward only a few inches, rather than halfway to the floor, and practice this way until strength is cultivated to take the shoulders to the level of the elbows.
Variations: Cultivate strength and stamina by moving dynamically between plank and chaturanga (Chaturanga pushups (elbows stay IN!)
Counterposes: Bhujangasana, UMS, Child's Pose, Shoulder/wrist stretches, Downward dog, Pranam

#chatturanga #chatturangadandasana #yoga #yogabasics #yogaeverydamnday #howtodoyoga #letsstartyoga #yogainspiration #yogisofinstagram #fitness #fitnessmotivation #fitgirl

Dance with your heart, your feet will follow ✨
Tag a friend who loves Yoga
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@deepikamehtayoga

What is a Goddess? A woman who is in the process of learning to know, accept, and love herself on all levels, Mind Body and Spirit.⠀
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@riva_g_

Plank
1. Begin in Table with toes tucked.
2. Lift the knees and press the heels back, taking the body into one line like a plank.
3. Lift up through the shoulderblades and mid back. Wrap the shoulders down and back. Keep the back of the neck long by taking the gaze a foot forward of the fingers. Keep the abdominals active by hugging everything in to the midpoint of the belly.
4. Keep the fingers spreading and press into each fingerpad to take pressure off the wrists.
5. Keep a tiny bend in the elbows so as to not lock the elbow joints.
Benefits: Creates strength and stamina. Builds bone density in wrists and arms. Strengthens back, core, hamstrings and calves. Builds focus and concentration.
Modifications: Take knees down, keep one line from knees to top of the head.
Variations: Lift on leg at a time to strengthen core and arms. Lift one leg and opposite arm to strengthen core and improve balance.
Do "serratus pushups": to strengthen serratus muscles on back: Keeping the arms straight, lift up accross the shoulder blades, then soften the shoulderblades and let the chest melt down. Repeat.
Counterposes: Downward dog, Pranam, Bhujangasana, UMS, Child's Pose, Shoulder/wrist stretches.

#plank #dandasana #yoga #yogabasics #howtodoyoga #letsstartyoga #yogainspiration #yogateacher #yogachallenge #fitnessmotivation #fitnessinspiration #yogaeverydamnday

#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

Listen. Think. Observe.
🙏 Tag a friend you think is beautiful.
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@hannahtaha

In one word, what do you feel when you look at this image?🌊 "Ethereal" for me.
@larugayoga photo credits @rabinography

Adho Mukha Svanasana-Downward Dog
1. Begin on hands and knees with toes tucked.
2. Engage the abdominals and lift the hip up and back.
3. Reach the heels towards the ground, spread the sit bones wide and reach back through the inner thighs.
4. Keep the hands spread wide and press strongly through each of the finger pads.
5. Relax the neck and soften the shoulders laterally away from the ears.
Benefits: Many! Energizes and revitalizes. Builds bone density in upper body. Strengthens hands, wrists, shoulders, back. Lengthens spine, hamstrings, calves, and ankles.
Modifications: Keep a bend in the knees if hamstrings are very tight. Practice with the hands straight forward on the wall to take pressure off the wrists or remove the inversion element.
Variations: • 3 legged dog: one leg reaching back and up to deepen hamstring stretch of grounded leg and open hip of lifted leg.
• Core strengthener: Reach one knee towards chest.
• Side stretch: Bend one knee and reach that hip to the side.
• Heart/Spine Opener: Let the chest relax towards the earth, then lift the mid back towards the ceiling. Repeat as a pulsation/ vinyasa.
Counterposes: Child's pose, cat/cow, Vajrasana, Bhujangasana, Urdvha Mukha Svanasana.
#yogabasics #downwarddog #downwardfacingdog #adhomukasvanasana #howtodoyoga #letsstartyoga #yogateacher #yogainspiration #yogini #yoga #yogi #yogaeverydamnday #practice #practiceandalliscoming #stretch #fitness #healthandwellness #fitnessmotivation #fitnessinspiration #yogachallenge

Новая ширшасана для меня с одеялом, на свою #ширшу попросила научить меня правильно входить в #ширшасана. На этапе входа пятки к седалищным костям до того, как ноги станут легкими. И конечно тут-то и везёт людям с длинными ногами. В самой стойке пахи заворачивать внутрь и середину копчика вперёд!#учительйоги #йогаайенгара #йогаайенгараодесса #айенгарйога #сергейугрюмов #семинар #практикайоги #ворохта #стойканаголове #asana #sirsasana #shirshasana #headstand #yoga #yogateacher #everalinyoga #yogaiyengar #iyengaryoga #odessayoga #howtodoyoga

Remember to be nice to yourself.
Tag a friend and say follow @yogamatstore

Need a good back stretch?! #downwardfacingdog it up 🤙🏼 this pose is challenging at first and feels far from a resting pose, but with practice and proper technique you'll gain immense benefit. As you get comfortable here, the spine will grow longer and you'll feel a stretch that is almost impossible to achieve anywhere else, literally feeling the vertebrae spread and lengthen.🐛🤸🏼‍♂️➡️Practice on the toes, with bent knees, try to lift the hips high towards the sky, while grounding through your fingers (protect your wrists by applying most of your weight into the pointer and thumb, push the fingertips into the ground!) Externally rotate your shoulder blades (you can tell you're doing this by watching the inner elbow crease rotate forward, out in front of you) and relax the neck and head 🌀🌸🌻#yogainspo #practiceasana #yogaeverydamnday #yogainspiration #adhomukhasvanasana #downwarddog #yogababe #savannah #stretch #howtodoyoga #howtododownwarddog #howtoyoga #yoga #yogachallange #yogapose #practiceyoga #yogaforhealing #yogaforbeginners

Table, Cat, and Cow
Table is a posture that is a foundation of many other poses, such as plank, downward dog, and cat and cow. Here are directions for the cat-cow vinyasa warm up.
1. Start in table by placing the knees hips distance apart on the floor with the feet pointing straight back from the knees, and place the hands under the outer shoulders with fingers spread wide.
2. Press into each of the finger pads to take pressure off the wrist joints. Reach the spine long by pulling the sit bones back and the crown of the head forward with the back of neck even with the spine. Gently engage the abdominals by pulling the belly up towards the spine.
3. On an inhale, roll the shoulders back, soften the belly. Reach the gaze forward.
4. On an exhale, round the spine as you press strongly into the hands and gaze towards the belly button. Repeat steps 3 and 4 as many rounds as you like.
Benefits: Table is a simple foundational posture that teaches alignment and prepares the body for many other postures. Cat Cow vinyasa is a great and simple way to start to warm up the body, connect the body and the breath, and lubricate and lengthen the spine.
Modifications: If wrists are very weak or tender, reach the hands an inch forward from the shoulders, place a folded blanket under the base of the palms but not under the knuckles or fingers.
Variations: From table, lift one arm, or one leg, or alternate arm and leg at the same time while breathing and moving in the manner of cat-cow vinyasa. On the inhale lift the arm/leg, on the exhale pull the elbow/knee towards eachother.

#yogateacher #yogabasics #table #catcow #warmup #howtodoyoga #letsstartyoga #yogamama #yogini #yogisofinstagram #heartopeners

Sometimes nostalgia creeps in, keep the beauty and keep moving forward. Chin up. #yogavideo full length yoga flows on YouTube! #yogagirl #yogisofinstagram #howtodoyoga #prana #kungfu #chi #qi #energy #love #meditation #soul #mindbody

#Repost @fifthdegreeusa with @repostapp
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#Repost @shiziks with @instatoolsapp ・・・
❓DO YOU COMPENSATE IN COBBLER POSE❓
#doyoucompensateinasanas

How do you feel about this pose? For me this pose is one of the most difficult yoga poses. I spent years trying to figure out how to progress in it or at least start to feel comfortable when I enter it. There are people for whole this pose comes naturally, and that is not my case.
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❓HOW DO WE COMPENSATE IN COBBLER POSE❓
When we get into the pose Gavin in mind that our knees should touch the floor and we should start to bend forward first thing we notice is that getting those knees down while keeping the feet together and as close as possible to the body is not easy at all. At that moment our body finds a way around the blockage that is usually located directly in our hips and we let the pelvis tilt back hunch our back maybe even let the feet open and bam our knees go a little bit lower and we even feel like we did start to bend forward.
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❓ WHY DO WE COMPENSATE IN COBBLER POSE❓
🚫 Not knowing what we should do in the pose.
➿ Lack of flexibility in external hip rotators
➿ Lack of mobility in our pelvis
➿ Lack of flexibility in hip adductors (inner thighs)
💪 Lack of strength in hip abductors (butt and outer thighs)
💪 Lack of strength in the core.
➿ Lack of flexibility in back
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COMPENSATIONS ARE SHORTCUTS IN YOGA PRACTICE, THEY ARE NOT WRONG NOR RIGHT. WE ALL DID THEM, AND ARE STILL DOING THEM, DUE TO MANY DIFFERENT REASONS. COMPENSATIONS ARE PART OF YOGA PRACTICE AND THEY ARE HERE TO MAKE US MORE AWARE OF OUR BODY AND OURSELVES. IF YOU SEE THAT YOU ARE COMPENSATING YOU ARE ON THE RIGHT PATH, YOU ARE AWARE 🙌🙏
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My beautiful outfit is from @xxivactive and I am amazed by the quality of materials and a perfect fit for the body. Thank you ❤
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#howtodoyoga #yogahowtodo #howtoyoga #yogabegginer #learnyoga #yogateacher #yogaalignment #yogatutorial #yogaclass #yogainstructions #yogaalignment #yogatips #ashtangayoga #hathayoga #poweryoga #vinyasayoga #hotyoga #bikramyoga #learnyoga #yogapose #yogaposebreakdown #asana #alignment #cobblerpose #yogahowto #baddhakonasana

Forward Fold----#LearnToYoga
@ericatenggarayoga
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YOGA SEQUENCE TO FORWARD FOLD:
3 years ago I could not touch my toes, 3 years later my elbows can touch my toes. Here is a little sequence I personally do that doesn't just open the hamstrings but targets the hips, spine and calves which can affect our forward folds. So give it a shot
1. WIDE KNEE CHILD's POSE 3min
This will give extension to the spine and mimic the melting sensation you need in a forward fold
2. CLOSED KNEE CHILDS POSE 3min, I personally find this very difficult as my hips tend to not like this belly to thigh compression so this is the best warm up for it
3. MALASANA 10mins
After a 10min squat I usually feel like I can do anything. It's like boom hello hips. You don't have to sit up right like me, in fact a hunched variation is also good, it's just diff variation. I usually watch YouTube while doing this
4. HALASANA 3mins
A lot of the time it is tight back muscles that affect a forward fold and halasana is one of the best poses to fix that. I like an arms over head version to mimic a fold. I do this first thing every morning & can really feel it stretch head to even my butt
6. KNEES TO HEAD HALASANA 3mins
This version is different from knees to ears. I find knees to head targets the upper back and I can measure my depth as my knees travel from forehead to crown of head. Think of rounding the spine lots
6. CALF STRETCH 2mins
Place the ball of your foot on a block, lift all 10 toes, reach for block, keep legs straight, reach for floor, reach for palms down and so on. This one will make you say a slow ffffffffudge
7. BOUND FORWARD FOLD 1min
Bend knees till belly to thighs, hold on to opp elbows behind legs, suck belly in start to straighten legs & slide arms down. Down let go of the elbows. Keep belly to thigh. This one is intense but damn opens the hamstrings
8. RAG DOLL 3mins
Think passive & relaxed. Make the head heavy, elbows heavy, stomach relaxed. As you breathe you will get deeper & maybe one day find your elbows touching your toes
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I hope this helps, some of you have been asking me to "demo" this sequence so here it is. Remember elbows to toes takes time. So be patient #yogaislife

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