yogaandchaigirl yogaandchaigirl

2,355 posts   37,779 followers   660 followings

Holly  Finding strength, grace & balance in life through yoga ॐ Yoga Teacher | Owner of @thebarefoothaven #yogaandchaigirltutorial

Did you know you can practice your press with the @yogaprowheel and get a great core workout in the process ⁉️

Want to WIN one of these wheels or my cute @k.deer outfit? ENTER under my #HolidayGlamGiveaway✨ post a couple posts back! Giveaway ends tomorrow night.

If you can’t wait, use code CHAIGIRL for $10 off @yogaprowheel 🔘

Fire up that core for Day 2 of #RedHotForTheHolidays with any variation of Navasana or boat pose!🔥❤️ ⠀
You are welcome to play with this variation, or check out my amazing cohosts for more inspiration.
❣️ Wearing RED is optional.

🌶 HOSTS
@yoginiinheels
@laraliam
@yogaandchaigirl
@kamaste_
@cece.carson

🎁 SPONSOR
@kiragraceyoga (my outfit) ❤️

🧨 LINEUP
Chair or Side Crow ❌
Boat Pose 🚣‍♀️ Compass
Sugarcane
Lotus Puppy
Inversion
Standing Fold with a Twist
Plank
Firefly
Revolved Crescent or Side Angle

It’s not too late to join us! Here’s how to play along ::
💃🏻 Follow all hosts & sponsors.
👠 Share this flyer on your page with the hashtag #RedHotForTheHolidays & tag some friends to join.
🧣 Check out the hosts’ posts each day of the challenge for helpful ideas, tips & tricks. Then share YOUR practice of the day’s pose!
🍒 Tag hosts, sponsors & include the hashtag #RedHotForTheHolidays each day on your public posts so we can see you & give you some love.
🌹 Most importantly—do what feels comfortable for YOU and have fun!

⁣⁣⁣
#HolidayGlamGiveaway✨
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You know what we love (almost) as much as receiving gifts?⁣⁣⁣
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💝 Giving them!⁣⁣⁣
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🌟 So we put our Elf heads together & came up with 3 spectacular gifts for YOU❗️⁣⁣⁣
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💫 We are teaming up with our friends at @K.deer + @yogaprowheel + @gastonluga for an Epic Giveaway at the most magical time of the year!⁣⁣⁣
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💳 $150 gift card from @k.deer⁣⁣⁣
⛔️ Pro Plus Wheel Set from @yogaprowheel⁣⁣⁣
💼 An elegant + functional Backpack from @gastonluga⁣⁣⁣
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🎁 And ps if you are not done with your holiday shopping (like us) these would make amazing gifts to give!⁣⁣⁣
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How to ENTER the Giveaway:⁣⁣⁣
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⚡️ FOLLOW our generous sponsors:⁣⁣⁣
@k.deer⁣⁣
@yogaprowheel⁣⁣
@gastonluga⁣⁣
⁣⁣⁣ ⠀
⚡️ FOLLOW your hosts:⁣⁣⁣
@susanbishopyoga⁣⁣⁣
@Yogamand⁣⁣⁣
@Yogaandchaigirl⁣⁣⁣
@CeCe.carson⁣⁣⁣
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⚡️ TAG a friend in the comments below for a chance to win! You can tag as many friends as you like. One friend per comment. The more friends you tag, the more chances to win!⁣⁣⁣
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✨ Don’t forget: You can enter under each of the host’s posts! We will be combining all the names and drawing 3 winners!⁣⁣⁣
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‼️ Share this post to your stories for a bonus entry! Don’t forget to tag us and the sponsors!

💫 Giveaway will run until end of Sunday December 16! Three winners will be chosen and announced via Instagram stories sometime Monday!⁣⁣⁣
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** this contest is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use.⁣
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#gastonluga #gastonwashere #anywherewithgl #kdeer #yogaprowheel #sponsoredgiveaway #giveawaycontest

Let’s get this #RedHotForTheHolidays party started! 🔥❤️ For Day 1, we’re painting the gram red with any variation of chair pose or side crow. I decided to land my side crow in a headstand to turn up the heat a bit! 🥰❤️🍒🌶🚨
You are welcome to play with this variation, check out my red hot cohosts for more inspiration or choose your own!
❣️ Wearing RED is optional. Everyone looks good in red though... wink wink 😘)

🌶 HOSTS
@yoginiinheels
@laraliam
@yogaandchaigirl
@kamaste_
@cece.carson

🎁 SPONSOR
@kiragraceyoga

🧨 LINEUP
Chair or Side Crow ❌
Boat Pose
Compass
Sugarcane
Lotus Puppy
Inversion
Standing Fold with a Twist
Plank
Firefly
Revolved Crescent or Side Angle

Here’s how to play along ::
💃🏻 Follow all hosts & sponsors.
👠 Share this flyer on your page with the hashtag #RedHotForTheHolidays & tag some friends to join.
🧣 Check out the hosts’ posts each day of the challenge for helpful ideas, tips & tricks. Then share YOUR practice of the day’s pose!
🍒 Tag hosts, sponsors & include the hashtag #RedHotForTheHolidays each day on your public posts so we can see you & give you some love.
🌹 Most importantly—do what feels comfortable for YOU and have fun!

I'm so excited!! 🎉 I've partnered with 3 of my favorite brands and 3 of my favorite yogi sisters @cece.carson @susanbishopyoga and @yogamand for a Holiday Glam Giveaway this weekend and it's ALMOST here!

I'm super picky about who I promote here on my IG page. I only promote products that I truly love and that live up to my standards. So I was super excited to put this great giveaway together for you! Here is a SNEAK PEEK of what you will have the chance to win!!

⏮ Swipe to see more of these products close up and in action!

🎒I love this backpack by @gastonluga The styles are on trend and the bags are super functional. Pictured is the Pråper (& Clässic in slides) which is made with thick, strong cotton and vegan leather for durability and better water resistance. It has a laptop compartment, pockets and metal feet on the bottom for extra protection and a cool look! My husband even likes to use this bag for quick work trips to Chicago. We fight over this one! ⠀
👖🖤 My outfit is from @k.deer - one of my favorite brands. My very first pair of funky yoga pants was the signature Laura stripe and then my obsession grew from there! I love the compression feel, and wide, high waist band. This is one of my favorite prints of theirs to date. My 9-year old wants them in his size so he can wear them under shorts like compression pants! ⠀
🔘 I'm a @yogaprowheel ambassador and have had my Pro Wheel Plus for a few years now. It's one of my favorite yoga props. I use it almost daily. I just got back from a quick overnight trip to Atlanta today and I could not wait to roll out the kinks in my back from a bad hotel bed and uncomfortable flight the second I got home. There are so many uses for it. It's a must-have for sure! They also make a Pro Lite wheel that is SUPER light and also a great size for kids 16 and under.

🎁 WANT TO WIN ONE OF THESE??!!? We'll be giving away a Gaston Luga bag, a Yoga Pro Wheel Plus AND a K-Deer gift certificate. Stay tuned for more details on how to enter TOMORROW!

I’m not getting paid to host this giveaway but all products shown were gifted. (The Pro Wheel Plus I already owned.)
#sponsored #gastonluga #GLwashere #anywherewithGL #kdeer

Are you looking for the perfect ZEN gift this holiday season? How about sound + light + aromatherapy all is one?! ☯️
I was given the opportunity to try out this little @iHome Zenergy Aroma Bluetooth Therapy Speaker and it's pretty cool! It features relaxing sound modes, color light therapy, aroma pads, and a sleep timer, to create your desired environment. It also has bluetooth, speakerphone features and a little remote control (which my kids love to play with). I use my @dōTERRA essential oils with it. 💧 I'm hoping that it might eventually cure my husband's snoring, but that might be too much to ask. 🤭

#ad #sponsored
#ihome #lighttherapy #soundtherapy#giftsforher #aromatherapydiffuser#essentialoils #giftsforhim#ihomefortheholidays #giftideas#ihomezenergy

❤️🔥#RedHotForTheHolidays🔥❤️

Are you ready to turn up the HEAT this holiday season?
Join us December 14 - 23 for 10 days of HOT poses to stoke your inner fire & LIGHT up the ‘gram!
All levels are welcome & props + modifications + decorations are encouraged. Your hosts will show their personal STEAMY pose - you show us yours!

🌶 HOSTS
@yoginiinheels
@laraliam
@yogaandchaigirl
@kamaste_
@cece.carson

🎁 SPONSOR
@kiragraceyoga

🧨 LINEUP
Chair or Side Crow
Boat Pose
Compass
Sugarcane
Lotus Puppy
Inversion
Standing Fold with a Twist
Plank
Firefly
Revolved Crescent or Side Angle

❣️Wearing RED is a bonus!

Here’s how to play along ::
💃🏻 Follow all hosts & sponsors.
👠 Share this flyer on your page with the hashtag #RedHotForTheHolidays & tag some friends to join.
🧣 Check out the hosts’ posts each day of the challenge for helpful ideas, tips & tricks. Then share YOUR practice of the day’s pose!
🍒 Tag hosts, sponsors & include the hashtag #RedHotForTheHolidays each day on your public posts so we can see you & give you some love.
🌹 Most importantly—do what feels comfortable for YOU and have fun!

It’s our last day of #aloforearmsfordays and we’re playing with more pincha shapes! I chose a bow and arrow shape to go along with the #aloaboutpincha gang. 🏹 I love shifting my gaze in this one and making it into a hollowback 🙃 Choose any shape you’d like and check in with my awesome cohosts to see what they chose! I hope you’ve found our tips and drills helpful and it’s made you to feel more confident in your forearmstand. Now you have the tools for your toolbox to get you there! 🧰 .
I also wanted to announce the winners for the #ALOfOurFaves challenge! 🎉 @kate_bowlez will be receiving an @alo.moves subscription and @ayk_yoga will be receiving some @aloyoga ❤️ Please DM me for instructions on how to claim your prize! Thank you to everyone who participated! 🙏🏼
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#aloforearmsfordays hosts @natashaswinter @raymurse_yoga @susanbishopyoga @yogaandchaigirl
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#alofourfaves hosts @alissayoga @bohemian_heart @seonia @yogaandchaigirl .
Sponsors @aloyoga @alo.moves

For our last two days of #aloforearmsfordays we’re making shapes! Feel free to choose any shape you’d like or you can play with this funky one which is also the #aloaboutpincha shape for today!
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🦠 In my opinion, funky pincha is really hard! You’re balancing on a forearm and a hand. I find stag legs to be the easiest because your legs act as a counterbalance.
🦠 With a funky base, you have one forearm down and the opposite arm is bent at 90 degrees, like chaturanga or tripod headstand. I usually try to line my tripod hand up with my opposite elbow, but I wish I would’ve read @livinleggings tip before I practiced this because she said in this case, it’s better to take the hand a little further behind the opposite elbow rather than inline. You can see my tripod arm isn’t quite at 90 degrees so had I moved it back I would’ve found better alignment. The elbow will flare out slightly, but that’s because the majority of your weight is on that ONE FOREARM!
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🦠 Definitely practice this near a wall if balance isn’t on your side OR try a funky headstand instead. This is a great prep for funky pincha. You’ll feel way more stable with your head on the ground.
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Hosts: @natashaswinter @raymurse_yoga @susanbishopyoga @yogaandchaigirl
Sponsors: @aloyoga @alo.moves
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#aloaboutpincha hosts @livinleggings @yoga_supqueen @leighyogipilot @palmbeachyogi @cupcakesandyoga

Welcome to Day 8 of #aloforearmsfordays 💪🏼 From here on out, we're going to put all of our foundation work to use and start to play with some shapes upside-down. Our natural tendency in pincha is towards arching the back so we're going to go with that and start with SCORPION tomorrow. If you're newer to pincha, you might have some luck in this shape because it's a bit of a counterbalance between the chest and feet.
I'm guilty of kicking up and over into this too fast, bending my knees right away and trying to get my toes to my head (to date, this has never happened). In my video, I'm trying to show you the "right" way to enter into scorpion. Notice how I extend my legs straight and try to find as much length as I can before bending my knees. (Ok, so I barely did this 😅 because it's super intense on my low back.) 😬
Once you bend your knees, you have to engage your hamstrings like CRAZY! I mean so much that they will likely cramp up. That's how your toes will eventually reach your head, (given that your hips and everything are open enough too) but if you're new to this, don't worry so much about that now. Just work on finding some balance in this shape. You can also give stag legs a try. This is basically a half scorpion and the legs act as a counterbalance so it can be a great way to start to find some balance. ⚖️
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📌 A couple great preps (see slide):
1️⃣ Work camel at the wall. If you look at camel, it resembles scorpion, right!? Reach back and find the wall and then straighten through your arms and press into it. If you're like me, you might start to panic and want to bail right away, but try to stay there and breathe for as long as you can!
2️⃣ Come about a foot and a half away (play with the distance) from the wall and kick up taking your feet to the wall, straighten your legs, try to walk them down, press into your feet and try to pull your chest through your arms. Again, stay here and breathe. Whether beginner or advanced, this is a great way to eventually deepen your scorpion. From here, you can play with bending one knee and then the other!
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Hosts:
@natashaswinter
@raymurse_yoga
@susanbishopyoga
@yogaandchaigirl
Sponsors: @aloyoga @alo.moves

Day 7 of #aloforearmsfordays is different entries into pincha. I’m showing two beginner entries in my video. I can’t stress enough how important it is to kick up with CONTROL and as little momentum as possible. You don’t want to just fling yourself up there all willy nilly and then try to find your balance. GO SLOW and take tiny little hops. See if you can catch it and then STAY! Once you feel steady and stable slowly reach your bottom leg up to meet the top one. Spend some time in an L-shape or with one knee into your chest and find your core. It’s super easy to banana back in this pose or for elbows to start splaying out. So go slow and work each aspect of the pose.
I included a couple slides from the last few days as a reminder of how to set up your foundation.
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Hosts:
@natashaswinter
@raymurse_yoga
@susanbishopyoga
@yogaandchaigirl 👈🏼up next
Sponsors: @aloyoga @alo.moves

Welcome to Day 6 of #aloforearmsfordays
Today we are focusing on SHOULDER MOBILITY. Like we talked about on day 1, tight shoulders will make it hard to invert and although stretching is great, adding mobility drills is a game changer!
What exactly is mobility? The exact definition is "the ability to move or be moved freely and easily". In an anatomical sense we're talking about the ability to move freely and easily in the joints. So to do this, we move a joint through all of its ranges of motion, which gets the synovial fluid moving and lubricates the joints. Bonus: mobility exercises are a great way to increase flexibility!

Today I'm showing two different shoulder exercises.
1️⃣ The first is thread the needle adding in some movement (I learned from one of my teachers) before threading the arm through.
So to start, take your hand behind your ear, as you inhale reach your elbow high to the sky and then exhale and bring your elbow to tap your opposite forearm Do this about 3x and then on the last round, as you inhale, open and extend your arm all the way up, reach it high, and then thread your arm through coming down onto your temple. Walk your fingertips forward, press into the pads of the fingers and spiral your chest open. Stay here or add in a half wrap, taking the top arm around to grab your opposite hip (or wherever it may reach). Unwind, reach your hand high one more time, noticing the difference from when you began, and then return to a neutral tabletop position. ⠀
2️⃣ The second drill I took directly from @dr.jacob.harden If you guys don’t follow him, go follow him NOW!! This one is the common "around the world" or "shoulder dislocates" but we're taking it onto the back. When we do this exercise seated, we often over arch the low back and then we are no longer isolating the shoulders in the movement, so if you can find a narrow bench, try this from your back. See instructions in my video. It feels SO yummy!! I will also share Dr. Harden's post in my stories for you as well.
Hosts: @natashaswinter @raymurse_yoga @susanbishopyoga @yogaandchaigirl Sponsored by: @aloyoga @alo.moves

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