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#myomasana10daychallenge

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#myOMasana10daychallenge
Day 2
Chair pose; the Sanskrit for this pose is utkatasana and it means fierce pose. You won't need to be in it for very many breaths before you figure out WHY. There are a lot of variations and challenges in this pose so here is a basic, safe alignment that can keep you practicing for the rest of your life:
Feet are inner (not outer) hipwidth apart. Bring weight into your heels as you sink in the knees. Maybe pick up your toes and set them back down gently to make sure you're not gripping.
Since your weight is in your heels, we know your knees won't push past your toes as you sink down; peek down at your knees and make sure they're tracking right over the toes. They may want to try to knock in or out, but keep them in line with your hips and feet with muscular effort.
Now, straighten up through your spine, getting a looooooooong flat back. Broaden the collarbones and pull the shoulders doooooooown away from the ears. Gaze is slightly up. Now, straighten the arms. I know, they feel straight, right? Widen them out until they're perfectly straight, then draw them back in close, even if you can no longer bring them back to your ears (often involves bending at the elbow, into ballet arms). Release any judgment of how far forward your arms are when they're *actually* straight.
Now... if you weren't already, BREATHE! 😃 try for 10 breaths, but if you're starting at 6 or 3, congratulate yourself for setting a measurable goal!
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #utkatasana #yogastrong
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 3
Warrior 1, virabhadrasana I. The hips are square to the front of the room, the feet are spaced as if on train-tracks, NOT as if on a balance-beam (unlike the other warrior poses). The back foot is at a 45° angle, not a 90° one and the arms are straight. Activate the legs as if you're tearing the mat between your feet and keep your arms straight as directed yesterday with chair pose. Breathe.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #virabhadrasana1 #yogastrong
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 4
Triangle Pose, utthita trikonasana. Keep the body in one plane of existence, no matter how high the bottom hand is on the leg in order to achieve this. It can be at the ankle the shin or even the thigh; your side will eventually stretch so much the hand will reach the floor and you'll have to start bending the arm, but not today. Gaze is up to the top hand. Now BREATHE! 💓
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #trianglepose #yogastrong #yogastretch
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 10
Corpse pose, savasana. The most important yoga pose of all; it is here that we receive all of the benefits of our practice, our bodies coming into a new way of being, a new understanding, based on the poses we just completed. Let this be your time to receive and allow.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #yogastrong #yogastretch #savasana
#myOMasana #OMasana #mytribe

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#myOMasana10daychallenge
Day 10
Corpse pose, savasana. The most important yoga pose of all; it is here that we receive all of the benefits of our practice, our bodies coming into a new way of being, a new understanding, based on the poses we just completed. Let this be your time to receive and allow.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #yogastrong #yogastretch #savasana
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 9
Boat pose, navasana. You're gonna need a marina for all these boats! Take any variation that feels like work for you. Don't round into the low back and keep your core tight. Breathe here for as many breaths as you can, 5-10.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #yogastrong #yogastretch #navasana
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 10
Corpse pose, savasana. The most important yoga pose of all; it is here that we receive all of the benefits of our practice, our bodies coming into a new way of being, a new understanding, based on the poses we just completed. Let this be your time to receive and allow.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #yogastrong #yogastretch #savasana
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 9
Boat pose, navasana. You're gonna need a marina for all these boats! Take any variation that feels like work for you. Don't round into the low back and keep your core tight. Breathe here for as many breaths as you can, 5-10.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #yogastrong #yogastretch #navasana
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 7
Seated forward fold, paschimottanasana. You can use a strap to hook the feet or grab the feet, ankles or calves. Keep the shoulders sucked into the sockets; the temptation is to let them get pulled out of the sockets thinking that we're getting further down in the pose, but really all it does is pull the shoulders out of the sockets. Think about reaching the head for the feet and heart to the knees or thighs, getting LONG in the spine. It is okay to put gentle tension on the backs of the legs by pulling, but don't force yourself down. The body always opens in the perfect time, never early, never late; so wherever you are in your yoga journey you're already right on schedule. Now BREATHE 😃😤
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #ekapadarajakapotasana #yogastrong #yogastretch #forwardfold
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 7
Seated forward fold, paschimottanasana. You can use a strap to hook the feet or grab the feet, ankles or calves. Keep the shoulders sucked into the sockets; the temptation is to let them get pulled out of the sockets thinking that we're getting further down in the pose, but really all it does is pull the shoulders out of the sockets. Think about reaching the head for the feet and heart to the knees or thighs, getting LONG in the spine. It is okay to put gentle tension on the backs of the legs by pulling, but don't force yourself down. The body always opens in the perfect time, never early, never late; so wherever you are in your yoga journey you're already right on schedule. Now BREATHE 😃😤
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #ekapadarajakapotasana #yogastrong #yogastretch #forwardfold
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 6
Pigeon Pose or Eka Pada Rajakapotasana. Here, I've brought my foot in sightly from a right angle, creating the space to allow me to fold completely forward.
I had just taught a class consisting of ALL the pigeon poses (reclined pigeon, wall pigeon, king or regular pigeon, double pigeon or firelogs) or this depth would not be accessible to me.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #ekapadarajakapotasana #yogastrong #yogastretch #hipstretch
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 6
Pigeon Pose or Eka Pada Rajakapotasana. Here, I've brought my foot in sightly from a right angle, creating the space to allow me to fold completely forward.
I had just taught a class consisting of ALL the pigeon poses (reclined pigeon, wall pigeon, king or regular pigeon, double pigeon or firelogs) or this depth would not be accessible to me.
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #ekapadarajakapotasana #yogastrong #yogastretch #hipstretch
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 5
Downward Facing Dog Pose, adho mukha svanasana. Hands are shoulder width apart, fingers spread wide and middle fingers pointing to the top of the mat. Feet are inner hip width distance apart and you should be able to flow between plank-pose and down-dog without moving the hands and feet (resist the urge to step your hands and feet in to so your heels touch- it should take several decades of regular practice to get there).
Head is heavy between the biceps, collarbones are broadening out and shoulders hugging down from the ears. Think about sending your upper body toward your thighs, reaching the hips up higher while sinking the heels. Get long in the spine and soften the face. Relax the jaw and maybe the corners of the mouth get pulled into a slight smile by gravity. Now BREATHE. 💖
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #adhomukhasvanasana #yogastrong #yogastretch
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 5
Downward Facing Dog Pose, adho mukha svanasana. Hands are shoulder width apart, fingers spread wide and middle fingers pointing to the top of the mat. Feet are inner hip width distance apart and you should be able to flow between plank-pose and down-dog without moving the hands and feet (resist the urge to step your hands and feet in to so your heels touch- it should take several decades of regular practice to get there).
Head is heavy between the biceps, collarbones are broadening out and shoulders hugging down from the ears. Think about sending your upper body toward your thighs, reaching the hips up higher while sinking the heels. Get long in the spine and soften the face. Relax the jaw and maybe the corners of the mouth get pulled into a slight smile by gravity. Now BREATHE. 💖
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #adhomukhasvanasana #yogastrong #yogastretch
#myOMasana #OMasana #mytribe

#myOMasana10daychallenge
Day 4
Triangle Pose, utthita trikonasana. Keep the body in one plane of existence, no matter how high the bottom hand is on the leg in order to achieve this. It can be at the ankle the shin or even the thigh; your side will eventually stretch so much the hand will reach the floor and you'll have to start bending the arm, but not today. Gaze is up to the top hand. Now BREATHE! 💓
#myOMasana10daychallenge.
Hosts:
@myomasana
@yogi_claire_asana_challenges
#yogachallenge #asanachallenge #yogabasics #yogapractice #yogainspiration #trianglepose #yogastrong #yogastretch
#myOMasana #OMasana #mytribe

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