#yogaalignment

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🐾🐾 #ChaturangaDandasana#FourLimbedStaffPose or #LowPlankPose on 👉@yogaalignment
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#yogaforeverybody with @riva_g_ 👈
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So today I wanted to share a few tips with you about Chaturanga Dandasana, a foundational pose that is often performed incorrectly, in the hopes of helping you to avoid shoulder injury and to strengthen your practice. 💪🏼
First of all, don't feel too bad if your Chaturanga currently looks something like the top photo, this happens a lot, and I'm fairly certain that my Chaturanga had some serious resemblance to that one for quite some time at the beginning of my yoga practice 😂
The most important thing to keep in mind here is to maintain shoulder stability. When the shoulders aren’t stabilized you are putting undue stress on the soft tissue which can lead to some serious joint damage over time. 👎🏼 You can see in the very top photo what occurs when there is no shoulder stability - the chest is sinking way down, the elbows are moving too far back & opening out to the sides, the wrists and neck are strained, the back is arched, & the hips are lifting up too high. Whew - just holding the pose like that for a few seconds was very stressful on the body! Now imagine repeating it that way numerous times in a practice... your body will not be thanking you. 🙈
Now let's take a look at the middle photo. Notice how the arms are in line with the torso, and there is one straight line from head down to the feet. To protect the shoulders, your torso needs to be at the same level as your elbows, the upper back & core have to be engaged, & your elbows should be hugging inward so that your inner arms are touching the sides of your body. This maximizes stability and protects your beautiful shoulders. 🙌🏼
Because this pose is so demanding, it's common to have to modify until you feel strong enough to hold it. One modification is to lower the knees to the ground, as shown in the bottom photo. This takes weight out of the arms & lightens the load on the body. 😅👍🏼
Did you guys find this helpful? Let me know if you did and if want me to start sharing more of these again! ❤️
#yogaalignment

✨ How to Modify COW FACE POSE, or Gomukhasana Arms 🕉 This is an amazing stretch for the shoulders, but also notoriously difficult pose for tight-shouldered people, who aren't able to hook their fingers together. That's why I'm showing you how to modify this pose so you can still benefit from it.
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The simple solution to this dilemma is to hold a strap between the hands as I've shown.
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Directions 🤓📚✅:
•Begin the pose with a strap draped over the shoulder of the bottom arm. •Swing the bottom arm behind your back, slide the forearm as high on the back torso as possible (Remember to keep the elbow close to your side), then grab the bottom end of the strap.
•Stretch the other arm overhead and then reach down the back for the other end of the strap. Pull with the top arm.
•Gently try to draw the bottom arm higher onto the back.
•Your goal is to one day clasp the hands together WITHOUT compramising your posture (like the image on the right).
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TIPS ✌🏽😀💁🏼:
•Draw the shoulder blade down the back with the bottom arm
•Bring the top elbow closer to your ear and relax your shoulder
•Sit up gal by pulling navel into spine and knitting ribs together •Feel your head pressing back against your arms.
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More on ActionJacquelyn.com -
Outfit @aloyoga #aloyoga | @getstretchy #getstretchy

Never give up✨✨✨ Wonderful perseverance in #kingpigeonpose Ambassador Dawn @monkeymix 😍💖👏👏👏Stay tuned for details on an upcoming prop workshop with @monkeymix and @under_full_moon_light in our hometown of Huntington Beach @hbyogacollective 🌊🤙☀️#ekapadarajakapotasana #infinitystrap #yogastraps #huntingtonbeach

My newest eBook for the #overachieversguidetoyoga is releasing this week! 🙌 In the meantime, here's a peek into what the OG2Y inversion eBook will feature: smart tips on going upside down (and yes, how to build toward it). I created this #headstand #yogatutorial because I see a lot of them out there in Instagram land for headstand and... well... My way is much simpler and more effective. 🤗 Just saying!

The whole thing where you lift your knees straight from step 2 and THEN walk the feet in leaves room for error. Step 3 is essential. If you just bring your knees in to your elbows, or as close to your chin as possible, when you tuck the toes and lift your knees from there your hips will be perfectly aligned over the head. Truly, even with limb length/body proportion differences I have never seen that not happen. It works!

The challenge is if hamstring tightness gets in the way. So, number one rule to warm up for inversions is opening the HAMSTRINGS. You can do these steps with bent knees, but you'll need to work more arms at the same time. And if hamstrings are CRAZY tight then I suggest you step back and work on your #dolphinpose to build toward hamstring flexibility for this. 👌

You can never go wrong getting stronger and slowing things down.

Absolutely do this with a wall behind you if you're still building confidence or strength here. You ideally want to be about 6 inches from the wall (or length of a block the long way) to give you room to shift back, counterbalancing as the legs come up.

This is a minimal breakdown focusing on the steps to get up. There are variations to play with on coming up which accommodate the hamstrings more, which I can post later if y'all are interested! This one seems to work best for beginners building strength to LIFT UP (🚫NO HOPPING EVER🚫) with relative hamstring flexibility present because the top leg up helps the other get there and helps you become aware of shifting back, drawing the belly in to lightly lift the bottom toes up.

Root down to rise always, all #inversions. Breathe. Stay mindful. Crown of the head is light here, to protect the cervical spine. Let me know if you've got questions, and tag a friend!! 💖

#yogspiration @actionjacquelyn shows us...
"✨HOW TO LOWER INTO CHATURANGA✨
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We do this transition SO MANY TIMES in yoga class, and so many times I see people zoning out, falling into chaturanga, and not paying attention to their form 🙈 and then they ask me why they can't do a handstand 😐 You have to work on your form in EVERY POSE and EVERY TRANSITION, and that will lay a strong and solid foundation for you to do anything 😄.
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Directions~
1️⃣ Before lowering down, shift your weight forward. How do you do this? By pointing the toes and pushing the body forward so that the shoulders go beyond the wrists. Practicing chaturanga this way will help you with things like handstand presses and handstands. This also puts your shoulders in the correct place so that when you bend your elbows, they are in a 90 degree angle.
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2️⃣ Create RESISTANCE on the way down. Pretend like you are moving through water, and as you lower down, something is pushing you in the opposite direction. Since we aren't moving through water, you have to create that resistance within your body by engaging your core LIKE CRAZY, and lowering down as slowly as you possibly can, so that you can feel every muscle in your arms, shoulders, and lats working. Keep the tailbone tucked under, ribs knitted together, and thighs engaged as well to help resist on your way down, and keep your body as solid as a board.
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Check out my post from yesterday where I go over the technique of doing HIGH PLANK, which is how you start a Chaturanga.
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Tomorrow I will go over more Chaturanga technique tips :)
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Outfit @aloyoga #aloyoga | @getstretchy #getstretchy #yogatips #chaturanga #suryaA #sunsalutation #yogatechnique #yogaalignment #yoga101 #yogavideo #yogatutorial #plankpose #highplank #yoga #yogaforbeginners #takeaction #splits30 #yogainspiration #suryanamaskaraA #beginneryoga"

#ParivrttaSuryaYantrasana is often referred to as #CompassPose or #SundialPose
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I love hearing sweet sighs of relief when I teach #yogaclasses that focus on #sidestretch. #Sidebending in poses like Compass releases tension in the #lats and #obliques leaving #yogies in a "hanging" state where everything feels better than it did a moment ago
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However this pose can demand a lot of your #shoulders , #sidebody, #hips, and #hamstrings. So before attempting this #challenging #asana don't forget to warm up safely. #yogasequence on steps towards it is coming! 😘
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#yoga #yogatutorial #yogahowwithdaria #stepbystepyogis #yogaclass #yogaalignment #yogahowto #yogaeverydamnday #йога #йогаурок #йогапрактика

Yogis! En este post les muestro algunas asanas que sería genial poder hacer a diario para mantener el cuerpo sano y fuerte, como así también mejorar la flexibilidad.
Aquellos que son nuevos en la práctica pueden elegir variantes más simples para poder permanecer al menos 5 respiraciones.👍
Feliz semana 🤗🍃🍃

• NAVASANA •

Day 1⃣1⃣ of #RawHearts 🙏 Relaxed Navasana prep. Tips of the toes touch the mat as the arms float up opening the chest ❤
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What is your biggest insecurity? Don't have to think too much about it: my body. I have been fighting my insecurities for years but yoga has really helped me ✨
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Día 1⃣1⃣ de #RawHearts 🙏 Una preparación de Navasana muy relajada. Mantén los deditos en la esterilla mientras elevas los brazos abriendo pecho ❤
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Cuál es tu mayor inseguridad? Yo no lo tengo que pensar mucho: mi cuerpo. Durante muchos años he luchado contra mis inseguridades pasando por muchas fases. .
Hosts 🙏 @ainania_yoga @arigador_yoga @livinglavidayoga @wanderyogi
Special guest ⭐ @rebekaletch
Sponsors 🌺 @aloyoga @liforme @mymalanecklace

Open up your mind with yoga. Join us in practice tomorrow! 930, 430, 6, 745pm classes.

MOST RECENT

Every day is different because we constantly change... Try to do a pose differently. Look down to your foot in your reverse warrior and not up to the sky as usual. How does it feel and can you maybe sink deeper into the pose? Because yoga is not about shapes it is about feeling. #yogapose #reversewarrior #yogadaily #yogaeveryday #differentstyle #asana #moremobile #yogafeelings #yogamen #aligment #yogaalignment

#ParivrttaSuryaYantrasana is often referred to as #CompassPose or #SundialPose
🌱
I love hearing sweet sighs of relief when I teach #yogaclasses that focus on #sidestretch. #Sidebending in poses like Compass releases tension in the #lats and #obliques leaving #yogies in a "hanging" state where everything feels better than it did a moment ago
🌱
However this pose can demand a lot of your #shoulders , #sidebody, #hips, and #hamstrings. So before attempting this #challenging #asana don't forget to warm up safely. #yogasequence on steps towards it is coming! 😘
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#yoga #yogatutorial #yogahowwithdaria #stepbystepyogis #yogaclass #yogaalignment #yogahowto #yogaeverydamnday #йога #йогаурок #йогапрактика

Join us on the 24th for our #BootyfulYoga challenge! 🍑🙆🏼 Prepare to practice a bunch of strengthening poses which will activate your glutes - all eyes on that bootay 🍑😍
It's open to all levels and it's gonna be FUN! 💃🏽
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👯Hosts (in posting order)
@alexzandrapeters
@yogielena
@vanessa_carrettiere
@asanavanessa
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🌸Sponsors
@aloyoga
@mymalanecklace
@yogisurprise
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👉To play: repost this flyer & tag a few friends to join! Follow all hosts & sponsors, and tag each of us daily in your awesome pictures 🕺🏻 Join the bootylicious yoga party 🙌🍑
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#aloyoga #yogachallenge @igyogachallenges

Hello yogis 🙌 I am bringing you day 1 for #exhaleandfold and ragdoll pose 🙌
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Many of us underestimate this pose and it is very important when you are starting or finishing the practice. It calms the mind and body and best it prepares our hamstrings for stretching.
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Always warm up before you start stretching so you can do Sun Salutations, warriors, chair, locust or any other leg lift variations and after deep and long folds do some mild extensions (do not go crazy we are not made of rubber, mild extensions are the way to go).
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I am showing you the way to access rag doll pose easier and make it more comfortable so you can follow along my video or do anything you like to prepare for the pose.
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This video is 5 minutes long, this is super speed up! Do not hurry through these, take your time, breathe, stay connected with your breath all the time and enjoy!
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❗This is the pose that you SHOULDN'T feel in the lower back! So bend your knees as much as you need to elongate the spine but still feel a stretch in hamstrings.
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❓ All questions in comments and I will try to answer them quickly 😉
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Can't wait to see your photos 📷
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Follow my beautiful cohosts: @pigeatsfish 💜 and @auri_yoga .
Follow our sponsors:
@aloyoga - my outfit
@bunniesandzen_yoga_accessories @premayoga_boutique @mayyouknowjoy .
If you are not following all hosts and sponsors you are not eligible for prizes.
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#forwardfolds #folds#hamstrings #stretching #stretch #stretchingvideo #yogatutorial #yogavideo #yogachallenge #instagramyoga #instayoga #videotutorial #howtoyoga #learnyoga #yogatips #learntoyoga #inflexibleyogis #yogaalignment #yoga

Initiate forward bends from the pelvis to maintain a natural curve #spinalalignment #yogaalignment #chairyoga #officeyoga #seatedforwardbend #selfpractice #asana #pelvicstretches

Never give up✨✨✨ Wonderful perseverance in #kingpigeonpose Ambassador Dawn @monkeymix 😍💖👏👏👏Stay tuned for details on an upcoming prop workshop with @monkeymix and @under_full_moon_light in our hometown of Huntington Beach @hbyogacollective 🌊🤙☀️#ekapadarajakapotasana #infinitystrap #yogastraps #huntingtonbeach

Open up your mind with yoga. Join us in practice tomorrow! 930, 430, 6, 745pm classes.

I saw this on @riva_g_ 's ig and I'm sharing it because I think it's amazing, both the pictures and the description. to all the yogis out there...keep those chaturanga arms at 90 degrees to protect your shoulders! you know what I'm talkin' about @sasurratt17 + my YTT crew. .
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#yogaalignment #yoga #butiyoga #alignmentmatters #chaturanga #yogainspiration

• NAVASANA •

Day 1⃣1⃣ of #RawHearts 🙏 Relaxed Navasana prep. Tips of the toes touch the mat as the arms float up opening the chest ❤
.
What is your biggest insecurity? Don't have to think too much about it: my body. I have been fighting my insecurities for years but yoga has really helped me ✨
.
Día 1⃣1⃣ de #RawHearts 🙏 Una preparación de Navasana muy relajada. Mantén los deditos en la esterilla mientras elevas los brazos abriendo pecho ❤
.
Cuál es tu mayor inseguridad? Yo no lo tengo que pensar mucho: mi cuerpo. Durante muchos años he luchado contra mis inseguridades pasando por muchas fases. .
Hosts 🙏 @ainania_yoga @arigador_yoga @livinglavidayoga @wanderyogi
Special guest ⭐ @rebekaletch
Sponsors 🌺 @aloyoga @liforme @mymalanecklace

🐾🐾 #ChaturangaDandasana#FourLimbedStaffPose or #LowPlankPose on 👉@yogaalignment
.
.
#yogaforeverybody with @riva_g_ 👈
・・・
So today I wanted to share a few tips with you about Chaturanga Dandasana, a foundational pose that is often performed incorrectly, in the hopes of helping you to avoid shoulder injury and to strengthen your practice. 💪🏼
First of all, don't feel too bad if your Chaturanga currently looks something like the top photo, this happens a lot, and I'm fairly certain that my Chaturanga had some serious resemblance to that one for quite some time at the beginning of my yoga practice 😂
The most important thing to keep in mind here is to maintain shoulder stability. When the shoulders aren’t stabilized you are putting undue stress on the soft tissue which can lead to some serious joint damage over time. 👎🏼 You can see in the very top photo what occurs when there is no shoulder stability - the chest is sinking way down, the elbows are moving too far back & opening out to the sides, the wrists and neck are strained, the back is arched, & the hips are lifting up too high. Whew - just holding the pose like that for a few seconds was very stressful on the body! Now imagine repeating it that way numerous times in a practice... your body will not be thanking you. 🙈
Now let's take a look at the middle photo. Notice how the arms are in line with the torso, and there is one straight line from head down to the feet. To protect the shoulders, your torso needs to be at the same level as your elbows, the upper back & core have to be engaged, & your elbows should be hugging inward so that your inner arms are touching the sides of your body. This maximizes stability and protects your beautiful shoulders. 🙌🏼
Because this pose is so demanding, it's common to have to modify until you feel strong enough to hold it. One modification is to lower the knees to the ground, as shown in the bottom photo. This takes weight out of the arms & lightens the load on the body. 😅👍🏼
Did you guys find this helpful? Let me know if you did and if want me to start sharing more of these again! ❤️
#yogaalignment

🤸🏻‍♀️Yoga Workshop: Alignment Principles
This Saturday 9-11am
At @oursacredspaceyoga $20 Drop in/ Free with Monthly Membership
Learn how to deepen your yoga practice safely, by learning & understand the basic alignment principles every yogi should be familiar with. Get your questions answered!
#experiencehartsville #blackcreekarts #hartsvillesc #oursacredspaceyoga #yoga #yogaflow #alignment #yogaalignment

✨ How to Modify COW FACE POSE, or Gomukhasana Arms 🕉 This is an amazing stretch for the shoulders, but also notoriously difficult pose for tight-shouldered people, who aren't able to hook their fingers together. That's why I'm showing you how to modify this pose so you can still benefit from it.
-
The simple solution to this dilemma is to hold a strap between the hands as I've shown.
-
Directions 🤓📚✅:
•Begin the pose with a strap draped over the shoulder of the bottom arm. •Swing the bottom arm behind your back, slide the forearm as high on the back torso as possible (Remember to keep the elbow close to your side), then grab the bottom end of the strap.
•Stretch the other arm overhead and then reach down the back for the other end of the strap. Pull with the top arm.
•Gently try to draw the bottom arm higher onto the back.
•Your goal is to one day clasp the hands together WITHOUT compramising your posture (like the image on the right).
-
TIPS ✌🏽😀💁🏼:
•Draw the shoulder blade down the back with the bottom arm
•Bring the top elbow closer to your ear and relax your shoulder
•Sit up gal by pulling navel into spine and knitting ribs together •Feel your head pressing back against your arms.
-
More on ActionJacquelyn.com -
Outfit @aloyoga #aloyoga | @getstretchy #getstretchy

มาทำความรู้จักและความเข้าใจที่ถูกต้องกับท่าโยคะกันนะคะ
ชื่ออาสนะ : ท่าแมวหรือที่ทุกคนเรียกว่า Cat pose

การเข้าอาสนะ : 1)วางมือทั้งสองข้างลงบนเสื่อในระดับเดียวกันระยะห่างเท่ากับความกว้างของหัวไหล่ 2)วางเข่าทั้งสองข้างลงบนเสื่อในระดับเดียวกันระยะห่างเท่ากับความกว้างของสะโพก วางหลังเท้าและนิ้วเท้าทั้งสิบลงบนเสื่อสบายๆ —> ตอนนี้เราจะอยู่ในตำแหน่งที่เรียกง่ายๆว่า all four position 3)ให้แน่ใจว่าหัวไหล่อยู่ตรงกับข้อมือ เหยียดตรงลงมาบนเสื่อ 4)ให้แน่ใจว่าสะโพกทั้งสองข้างอยู่ตรงกับเข่า 5)ออกแรงโก่งหลังขึ้น ให้รู้สึกว่ากำลังออกแรงให้หลังส่วนบน หลังส่วนกลางโก่งขั้นไปใกล้กับเพดานด้านบนในมากที่สุด ในขณะเดียวกันก็ดึงหน้าท้องขึ้นไปให้ติดกับกระดูกสันหลังให้มากที่สุดด้วย 6)แยกสะบักหลังทั้งสองข้างออกจากกัน(protract the shoulder blades) 7)หมุนต้นแขนเข้า(internally rotate the uppoer arms) 8)กระดูกสะโพกขยับขึ้นไปทางสะดือ 9)ดันกระดูกก้นกบเข้าไป ชี้ไปด้านหน้าเสื่อ 10)ปล่อยคอ หัวลงตามสบาย

การหายใจเพื่อเข้าสู่ท่า : หายใจออก

เมื่อเข้าท่าแล้ว : หายใจเข้าออกลึกๆยาวๆ หลับตาลง สังเกตุความรู้สึกและลักษณะของ 1)แนวกระดูกสันหลัง 2)กระดูกสะโพก(pelvic bones) 3)กระดูกก้นกบ(tail bones)

เมื่อเข้าใจการเข้าท่าและการหายใจแล้ว เรามาเริ่มฝึกและทำท่าให้ถูกต้องและสวยงามกันนะคะ 😊
ท่าไหนทำไม่ได้หรือไม่เเน่ใจสามารถสอบถามคุณครูก่อนหรือหลังคลาสได้เลยนะคะ คุณครูทุกคนใจดีและพร้อมให้ความรู้กับนักเรียนผู้ฝึกทุกคนคะ 😊 (Thanks to @yogaalignment for this useful and amazing post 🙏🏻 และขอบคุณ https://yogawithoylji.wordpress.com/2014/11/08/cat-cow-poses-ความสำคัญของหลังแบบ-แ/ สำหรับความรู้ดีๆเกี่ยวกับท่าโยคะคะ 🙏🏻) #225yogastudio #yoga #yogapose #yogagirl #yogachallenge #yogadaily #yogainspiration #yogaeverydamnday #yogajourney #yogaaddict #yogaeverywhere #yogapose #iloveyoga #yogaalignment #strength #strong #gym #fitgirl #fitness

Hey there! 😍 Getting a lift with her #yogabrik is @pamela.bitt.yogi 💖💪💪 winner of #novemberasanas 😊🎊🎊Who's next? #yogadogdaysofsummer #loveyourasana #wallasana#infinitystrap #eightanglepose #astavakrasana

Still about make the feet stronger ..
Knees a bit over the heel to make the hips get more down and more activate the upper thighs
#yoga #yogapose #anjayenasana #strongfeet #yogajourney #yogaalignment #yogainspiration #yogaaddict #yogaeveryday #iloveyoga #igyogis #instayoga #yogasentul #feiyogapose #feiyogaplaceૐ #ૐ

Let your practice be an amazing way to brighten your day, give yourself the gift of practicing in the morning in order to set the tone for your whole day 🌞🌞🌞Your challenge today 💪🏼 try a morning practice, even if it's a 10 minute one ⭐️tag a friend⭐️
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#practicepracticealliscoming #yogabliss #itsallyoga #igyoga #igyogafam #yogaholic #yogaillustration #illustratorsofig #igillustration #yogaeverydamnday #shareyoga #growyourpractice
#Fineart #artforsale #wallart #homedecor #artist #artwork #wellness #yoga #health #meditate #behappy #igyogafam #igfam
#correctalignment #yogaalignment #anime #yogamagic

• Satya, sincerity, cultivating and maintaining purity and wisdom •
In yoga practice we may also discover that we are not being honest. For example, if we force a position, or we leave the alignment for the pretender to go further, we prove to ourselves that we do not have the practice of pure, true and is a sign that we should learn how to cultivate inner wisdom. And as a result: There is no progress in the Asana and we can end up injured. If instead we learn how to breathe deeply as we go through some intense sensation about the practice, as long as there is no pain, we are training the nervous system and the mind to remain calm when we get a challenging situation. I consider that our yoga practice has a lot to do with discovering and perhaps gradually giving up the "layers" of "ideas" that they have covered us throughout our lives, which hide our true nature. If we are guided by the "ideas" or "preconceptions" we have, we miss the possibility of being surprised and really experiencing for ourselves and not for what we have been imposed. So take a look at everything as if it were the first time!

Day 19 of #ashtangayogachallenge 💫Host: @kinoyoga 💫Sponsor: @omstarsofficial
Asana: #bujapidasana

• MERMAID CAMEL •

Day 1⃣0⃣ of #RawHearts 🙏 Camel ppse with mermaid arms variation. Remember to keep knees and hips aligned 😉
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What is a fear you want to overcome? From time to time I get anxious about getting older. Time just flies and it is both wonderful and scary. 😱 There's no alternative so I have to learn to live in the present, enjoying it rather than worrying about the future so much ✨
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Día 1⃣0⃣ de #RawHearts 🙏 Postura del camella con la variación de brazos de sirena. Recuerda mantener cadera y rodillas en línea.
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Qué miedo te gustaría superar? A mi de vez en cuando me asusta lo rápido que pasa el tiempo, me entra ansiedad cuando pienso en envejecer. Si hace nada tenía 18 😱 No hay alternativa así que a disfrutar del momento y preocuparse menos del futuro ✨
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Hosts 🙏 @ainania_yoga @arigador_yoga @livinglavidayoga @wanderyogi
Special guest ⭐ @rebekaletch
Sponsors 🌺 @aloyoga @liforme @mymalanecklace

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