|| TRANSFORMATION FRIDAY || About a years progress I think. I don't have a naturally flexible body, my hamstrings n glutes in particular. I started doing a lot of PNF stretching and it really does help your end range in active flexibility. The passive stuff really hasnt helped, its more working the end range which has shown the most improvement. This is my body, I've found this to work. If you feel pain STOP! It won't work for everyone. Plus I do this 3 times a week!

Some excerises to do is:
*prehab of triggerpointing glutes and hamstrings. Youtube has many vids on this!
* sciatica flossing: lie on your back, one leg straight the other leg bent into the chest. Hold behind the knee at the thigh. Get your end straight leg stretch with your toes pointed. Then bend the knee while flexing the foot. Straighten the leg with pointed toes. Repeat 10-15 reps each side.
* leg kicks: still on back, prop yourself up on elbows. Bend one knee foot on floor. Straighten the other leg, pointed toes. Keep leg as straight as possible. Start to fast kick to your nose. 20 reps each side. Second round bend knee in on the second kick. Repeat 20 again each side.
* quad/hamstring stretch: low lunge, and half splits. If flexibility allows grab back foot with same or opposite hand and lean in. Keep heel to butt!
* props: front foot on block ijn half splits. Flex and point toes, 20 reps each side. Press heel into block with pointed toes and press down so pelvis lifts-hold for 10 seconds. Release. Do 3 reps each side.
* slide to your max: repeat the press down with front foot. Then let it relax and press back foot down - again hold for 10. Then let yourself sink. Do this a few times then sit in your splits. Block under front thigh if still a bit away, and blocks on either side for your hands. This lets the nervous system relax into it.

Theres many other excerises, but these have helped me the most!

Be warm, warm up fully so you've a sweat on! Breathe!!! #splits #yogateacher #vinyasa #vinyasateacher #instayoga #flexible #flexibility #raiseyourvibrastion #yogi #wellness #wellfie #irishyoga #irishfitfam #excerisejournal #selfpractice #practicemakesperfect #practiceandalliscoming

NEW MOON* in Ariesย + Mercury going Direct marks a turning point for us all.
This recent passage hopefully has brought us galvanizing growth, broader understanding, and self-forgiveness coupled with greater awarenessย of our actions and their effects.
As a new cycle begins, we set forth with new understanding and areย ready to seed our actions withย our newfound inspiration.
But patience is needed, as mindfulness is seeded with every step in its own good time.
Good news folks, I've gotten a sort of end date for work so I'll be back teaching in the next few weeks.

If theres any studios that'd like wee me and my crystal assortment let me know!
#splits #irishyoga #yogaireland #wellfie #wellness #fitstagram #fitspo #flexible #activeflexibility #endrange #leggings #homepractice #yoga #yogini #raiseyourvibrastion #meditation #mentalhelth #repealthe8th

#treatyoself to deals & events in August. Mark your calendars and stay tuned... you won't want to miss the celebration! #wellnessmonth #wellfie

Friday Focus on WELLNESS - NEW BLOG POST! ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช This week's blog post gang is EXCITING ๐Ÿ€ Over the past year, I've witnessed & happily been part of wellness becoming MORE than a trend - it's now a lifestyle choice, and everyday there grows more of a community in Dublin & Ireland with it โค We're a small country, so change is a big deal round here - but I've seen the concept of well-being, in body, mind & soul GROW and GROW๐Ÿค—๐Ÿค—๐Ÿค—
I've wanted to write about it for a while - but even since the start of 2018, I've been to & organised many events that inspired me to give a solid SHOUT out to those brands & groups that are totally ROCKING it in terms of making wellness accessible, achieveable and most of all, FUN ๐Ÿค— So in this article I'm gonna tell you about the good vibes with gems I love - @wellfestirl , @f45_ifsc , @hbloggerscom and @lululemonuk @lululemonireland ! ๐Ÿ€๐Ÿ€ .
Have a read with your Friday cuppa & let me know what you think ๐Ÿ€ Leave a comment, send a DM, go for it! โค There are of course other crews out there sharing those wellbeing vibes too -ย  maybe I'll have to write a Part 2! After an early home workout + yoga, I'm off to Cookery School Day FOUR - Happy FriYay gang, chat to you later! ๐Ÿค—๐Ÿค—๐Ÿค— Couldn't resist a #wellfie at my first @sweatysoulstudio class this week - loved this studio! โค
#wellness #wellbeing #healthymindhealthybody

Day 1 doing #tiffxo... man that workout killed me but I loved it! #wedontsweatweshine #wellfie #happyfit #fitspo #tiffxoninja

I feel shinier than I look. It's great to be back on the mat. Thanks @tiffhall_xo
#getyourshineon #tiffxo #postbabyexercise #gettingfitagain #wellfie

|| SO SO CLOSE || Its easy to push push....but stewing in it makes it far better. Myself and backbends had a separation period, so ive slowly reintegrated them. A lot of belly down practice (bow, locust, cobras). Before when I'd go into urdva I'd nearly have a panic attack, it was bringing up so much stuff. So I've done a lot of belly backbends, staying grounded and rooted. About 2 weeks ago I could feel the shift in urdva, the stamina came back but more importantly I could breathe again!

It is a very hard pose to master especially since you do cut your lung capacity. So to help to a lot of pranyama first (whatever takes your fancy) then when belly down in bow allow the breath to rock you. Its also a fab intestine massage! Do a lot of bridge (with and without blocks) and try to focus on long even breaths. The muscle memory will help you when you go fully up!

Have a fabulous week!

#yoga #yogaeverydamnday #vinyasateacher #vinyasayoga #urdvadhanurasana #yogaireland #raiseyourvibrastion #yogainstructor #vinyasaflow #wellfie #flexible #bridge

Throwback to a very fun day shooting with these gorgeous girls @theyogaloungedublin @cathberginyoga @yogaru_ireland for the launch of @wellfestirl
Im so excited to be teaching both in the Well Yoga tent and also we will have the pod running a full schedule over both days! 12th & 13th May... bring it on ๐Ÿคธโ€โ™‚๏ธ #yoga #yogagirl #yogaeverydamnday #yogaeverywhere #yogainspiration #yogachallenge #yogalife #yogalove #yogafam #wellfest #wellfie #photoshoot #throwbackthursday #throwback #yogagirl #fitfam #irishfitfam #namasteireland #namaste

Tuesday #healthtalk ๐Ÿ€ Let's talk REST - OVER-TRAINING - MOVEMENT SNACKING ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช
A sneaky preview of this SATURDAY'S blog post - Which I can't wait to share with you โœŒโœŒThis Warrior pose from @hotpodyogadublin with @derekmshannon last week โค Another #wellfie win for @wellfestirl ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
I've always been unable to be anything but honest in my blog & on social media generally โœŒ I called my blog The Irish Balance partly cos a big motivation behind it is MY journey to balance ๐Ÿ€ I LOVE activity. Sometimes a little too much ๐Ÿ˜‚ Last year, I wrote about finally starting a regular rest day in my week - and my Podcast walks have been legit ever since โค But this year, I'm finally learning that one day of 'rest' is NOT a rigid rule. And actually, listening to my body to guide a more balanced training approach is my way forward ๐Ÿ˜ It's how I've discovered yoga, meditation, new experiences, the joy of WALKS, and just nourishing my body with equal parts tough & gentle training ๐Ÿ€
I'll also be talking about Movement Snacking in this post โค Have you heard of it? ๐Ÿค” I learnt about it from @drchatterjee & I'm obsessed โœŒ Its the concept of 'snacking' on movement during your day - a walk here, a stroll there, taking the the stairs instead of the lift, off the bus a stop earlier, even squats while your kettle boils! ๐Ÿ˜‚ It makes movement PART of your day - and it breaks big goals into achievable steps ๐Ÿ‘Œ I can't wait to tell you more about all of this in the post! Share any thoughts you have this week - y'all know I love to hear from you โคโคโค
#overtraining #restdays #movementsnack #movementasmedicine

Sunday Strength & Flow โคโคโค Such a fantastic class this morning @yogahub with my gals @niamhkeoghhh @theflourishingpantry ๐Ÿค—๐Ÿค— Totally CHUFFED with myself that I can now maintain strength in my chataranga to go straight into upward dog! ๐Ÿ’ช those journey vibes - and another #wellfie for @wellfestirl of course๐Ÿ€๐Ÿ€๐Ÿ€ #yogisofinstagram #yogame #yogapose

Nailing the #wellfie with the Ultimate Mom of Instagram @treasakelly2 ๐Ÿ‡ฎ๐Ÿ‡น๐Ÿ‡ฎ๐Ÿ‡น๐Ÿ‡ฎ๐Ÿ‡น @wellfestirl we're going for World Domination ๐Ÿ€๐Ÿ€๐Ÿ€ #yogapose #saturdayfun #momsofinstagram #wellfest

After explaining to my mom what a #wellfie was, she reluctantly agreed to briefly mortify her self to take one for me ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ Only cos I agreed not to take the Wheel as a compromise ๐Ÿ˜‚
What a trooper โค @wellfestirl I'm helping you guys towards world domination ๐Ÿ€๐Ÿ€๐Ÿ€๐Ÿ‡ฎ๐Ÿ‡น๐Ÿ‡ฎ๐Ÿ‡น๐Ÿ‡ฎ๐Ÿ‡น๐ŸŒ๐ŸŒ๐ŸŒ
#yogapose #treepose #yogagirl #yogisofinstagram #yogaeverydamnday #yogigirl

#Repost @andrew_pap_ ใƒปใƒปใƒป
Bali Baby! Totally over this snow and cold weather and ready for the next adventure... oh and to be tanned again๐Ÿ™๐Ÿฝโœˆ๏ธโ˜€๏ธ #ChasingSummer #BestWeekEva #ActiveEscapes #FitnessRetreats #HolidaysWithaHealthyTwist

Back in my playground & it feels so good ๐Ÿ€๐Ÿ€๐Ÿ€Having a delayed birthday morning today after being a zombie podt nights yesterday ๐Ÿ˜‚ So I took on a new a @f45_ifsc class this morning - Panthers ๐Ÿ‘Œ As slick as it sounds - I frickin LOVE strength training โค Couldn't resist a cheeky #wellfie to kick off my week ๐Ÿค— Now for a brekkie brew @lainemylove before a flow fix @hotpodyogadublin ๐Ÿ˜
Having just worked a 70+ hour week of nights I'm just so proud of myself for listening to my body & making my HEALTH a priority - not the gym after every shift, instead, focusing on hard work each night, followed by movement (gym or yoga, whichever I felt able for!), sleep & simple wholefood nutrition โœŒ I feel so much better for it this time around. We aren't machines guys - so don't treat your body like one ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘ŒThis week is about a body clock reset, training, fresh air, & a trip to ITALY TOMORROW ๐Ÿ˜๐Ÿ˜๐Ÿ˜ #heathybodyhealthymind #yourhealthisyourwealth

After a sweaty @f45_ifsc sesh we ๐Ÿ‘€ the perfect opportunity to get the #WellFie in ๐Ÿง˜๐Ÿปโ€โ™€๏ธNama still freezing โ„๏ธ

Did you know: magnesium is involved in hundreds of processes in your body, but it's one of the top vitamin deficiencies in the world? This essential nutrient supports your bones, heart, and digestive system, in addition to boosting energy levels and helping reduce stress. Swipe โžก๏ธ for more info on magnesium facts, benefits, and sources. โ€ข
#vitamins #supplements #nutrients #nutrition #magnesium #myswanson #healthiertogether #relaxation #relaxing #relax #spa day #calming #healthyliving #health #wellness #wellfie #healthjourney #livingwell #cleanliving

Sure what else would you do when youโ€™re early for your hair appointment but go look for @wellfestirl posters to enter the #WellFie competition?! ๐Ÿ˜† #noroomforayogapose #AmienSt #dublin #wellfest2018

Taking this Monday evening to manifest another session with @deepakchopra ๐Ÿ™What an Amazing idea this was for the city of #beverlyhills. Imagine if every city united in mediation for the greater good of their citizens!โœจโœจโœจโœจ #iamlove #wellfie #meditation #deepakchopra #manifestmonday

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