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#Repost from @joetherapy with @regram.app ... 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

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 🙏🏻
-
|| outfit by @aloyoga #aloyoga || yoga mat by @melt_yoga ||
-
🎵West Coast Massive - Paper Stars
-
#catcow #catpose #cowpose #bitilasana #marjaryasana #yoga101 #yogatutorial #yogalesson #learnyoga #yogavideo #howtodoyoga #yogaforbeginners #warmup #actionjacquelyn #getstretchy #splits30 #yoga #yogaeverydamnday #joetherapy #massage #dpt #chiro

#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
.
If you want to learn more about each pose, scroll back to my last 2 posts about Cow pose and Cat pose individually
.
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

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

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

❓DO YOU COMPENSATE IN STANDING WARRIOR 1 POSE❓
#doyoucompensateinasanas

When it comes to warrior poses this is the one where most people compensate and are not aware thy they are doing it. And when it comes to right alignment of the hips in warrior 1 it is far more difficult keeping them squared than it might look.
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❓HOW DO WE COMPENSATE IN WARRIOR 1 POSE❓
When we get into the pose the hip of our extended leg tends to open back making a slight external rotation and usually pulls out torso back. As we all want to keep our torso rotated to front we end up with rotation in the lower back rather than having no or just a little rotation. .
❓ WHY DO WE COMPENSATE IN WARRIOR 1 POSE❓
🚫 Not knowing what we should do in the pose.
➿ Lack of flexibility in hip flexors.
➿ Lack of mobility in the hips resulting in not being able to square the hips.
🚫 Disbalance in th external and internal rotation. Our external rotation is stronger so the hip tends to open.
💪 Lack of strength in the core.
➿ Lack of flexibility in our calf's and Achilles tendon. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
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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Alignment mat: @gurugrid 15% off with code SHIZIKS (US and Canada only)
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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 #onzie

With @actionjacquelyn 💕
・・・
<<HOW TO DO CAT 🐱 & COW 🐮 POSE TOGETHER >>
.
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
.
If you want to learn more about each pose, scroll back to my last 2 posts about Cow pose and Cat pose individually
.
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. .
.
.
.
|| outfit by #aloyoga || yoga mat by melt_yoga || #catcow#catpose#cowpose#bitilasana#marjaryasana #sanalgerceklikdunyasi #yogatutorial#yogalesson#learnyoga#yogavideo#howtodoyoga#yogaforbeginners#blonde#warmup#actionjacquelyn#getstretchy #sanalgerçeklikdünyası
#yoga
#360yogajournal #yogajournalturkiye#yogajournal#pilates#model#fitmodel#fitness#gym#healthylife#pink#vegan

MOST RECENT

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 🔝🔝🔝

#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!
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#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

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

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.
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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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