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yogawithaislinn yogawithaislinn

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Aislinn Coleman  you can't... until you can.✨ ΰ₯ bay area yogis, practice with me : βš‘οΈπŸ‘‡πŸΌβš‘οΈ

http://yogawithaislinn.com/findaclass

πŸŽπŸ“†πŸŽ‘Day 2️⃣3️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #TriangMukhaEkaPadaPaschimottanasana πŸŽ‘πŸ“†πŸŽ In addition to boasting the longest name of any yoga pose that I know of, this challenging forward fold from the second half of the Ashtanga Primary Series is a direct stepping stone towards full #Krounchasana. Though both poses are difficult, the advantage in this orientation is that you can work on tall spinal alignment without fighting gravity. In this shape, the #HalfHero leg draws the pelvis into flexion (think close-kneed #childspose), which pulls on and rounds the lumbar spine – an effect that’s magnified if your lower back or hamstrings are already tight.
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Pro tip: Do a few rounds of core work before any deep forward fold. The abdominal wall (minus the internal obliques) and back extensor muscles are an antagonistic pair, meaning engagement in one relaxes the other. So, when your abs tighten, your lower back musculature responds by softening – an especially useful tool in this #asana.
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From a seat, extend your right leg out, and fold your left leg into #ArdhaVirasana aka half hero, lining your outer left hip with the big toe side of your foot. Press into the top of your left foot where shoelaces go as you flex your right foot, internally spiraling the extended thigh so all your toes face straight up. Engage the front of your core as you begin to forward bend. Try not to worry about the depth of a forward fold; rather, concentrate on a straight spine (think chest towards toes, rather than head), an engaged core, and strong internal rotation in the extended leg. If you focus on good form rather than simply β€œgoing deeper,” then the pose will tend to happen much more quickly & safely. πŸ˜‰
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Be sure to do both sides, and keep up the momentum; we're almost there! πŸ˜†βš‘οΈπŸ’ͺ🏼⚑️
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πŸ“Έ : @kerryjones12

πŸŽπŸ“†πŸŽ‘Day 2️⃣1️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #VrschikasanaI or #Scorpion πŸ¦‚ in #ForearmBalance πŸŽ‘πŸ“†πŸŽ Okay, okay, I know this isn’t a beginner variation, but most (myself included) tend to approach this forearm version A LOT sooner than in #handstand, even with the wall. The feeling is so different between the two that I thought it would be valuable to offer some specific guidance here, rather than post a more tangentially related variation. By all means, use the wall if you need it here – eventually, work on getting farther and farther away so you don’t depend on it as much.
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Warm up for a deep backbend – back-body engagement, lateral stretches, some half binds, stretched out hip flexors/quads/abdominal wall, and chest/shoulder opening. I personally recommend a round or two of #LungingWarrior holds to really get you warm.
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Grab your biceps, set your foundation and kick or press up into your #PinchaMayurasana. Tip: if you find your elbows splay, try strapping your upper arms in shoulders’-width apart. Once you're up, begin to project your straight legs overhead, reaching through your toes and sinking your chest forwards with each exhale. The longer you keep your legs extended, the deeper the backbend; if you spot your toes in your peripheral vision, you’re almost certainly getting those feet to your head!
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This is a tough pose – some will get their feet down much faster than others for no reason other than an accident of genetics. However, each time you unroll your mat and try, it counts, and it makes a difference… even if it’s hard to see sometimes. So snap a photo now, keep it for the future, add this to your regular practice, and let’s see what kind of progress we can make with time and persistence on our side!
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πŸ“Έ : @kerryjones12

πŸŽπŸ“†πŸŽ‘Day 1️⃣9️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #Dhanurasana or #BowPose πŸŽ‘πŸ“†πŸŽ Flipping your grip is challenging. Flipping your grip on both sides at once isn’t twice as hard, as one may expect; it’s exponentially more challenging, because there is no wiggle room to β€œcheat” on the free side. My modification today is a simplified version of Carmen’s pose, but don’t let the simplicity fool you – this pose is extremely effective for building strength and flexibility to deepen all of your backbends. Be sure to warm up your back body and shoulders, and stretch out your hip flexors and abdominal wall to prepare.
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On your belly, bend your knees, and reach back to grab your feet/ankles. Flex, point or floint (it’s a real thing!) your feet, and kick into your hands as you pull on your feet/ankles. Think of your legs as the engine of your backbend here – the stronger your kick, the deeper the arch in your spine. Eventually, you'll kick back so much that you'll rest on your thighs – the starting point for several more challenging backbends.
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I must admit that this is one of the most fun challenges I've had the honor of co-hosting so far. I'm loving everyone's submissions! 😍 Be sure to check in with @rachely.wang and @gmcyoga for more ideas and modifications!
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πŸ“Έ : @kerryjones12

πŸŽπŸ“†πŸŽ‘Day 1️⃣7️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #ParsvaGarudasana πŸŽ‘πŸ“†πŸŽ Oof! #ParsvaKukkutasana πŸ“is a shape that I am personally still working on finding consistently, so if you’re seeking an alternative, know you aren’t alone! Today I’d like to offer you a twisting arm balance that incorporates a fun leg positioning, but neither requiring entry through an inversion nor full lotus.
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Start seated, and cross your right thigh over your left – I recommend saving the second cross of the foot behind the ankle for last. Twist to your right, towards the top leg, and work your thigh well above your elbows.
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This is the trickiest part: you have to get your hips up, and they will never feel heavier than right before you go up. Tip: try stepping onto your bottom foot to hoist your hips up, then swing your legs around in a quarter-circle to bring your thigh back to your arm(s). Plant your palms shoulders’-width apart, hug your elbows in, bend them back into your thigh, and begin to tilt your chest forwards until your toes lift. Once up, wrap your right toes behind the left ankle – eventually, work on only balancing your thighs on your left arm, leaving the right arm free. Keep up the good work! πŸ‘πŸΌπŸ‘πŸΌ
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πŸ“Έ : @kerryjones12

πŸŽπŸ“†πŸŽ‘Day 1️⃣5️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #ParsvaYogiDandasana prep πŸŽ‘πŸ“†πŸŽ I remember the first time I ever saw full #foottoarmpit aka #yogidandasana I was completely confused – how on earth does someone’s leg end up contorted in such a crazy-looking way? Luckily, the pose is accessible from several different foundations (seated, folded, standing etc), so let's start in a chair pose and build the posture from the ground up ⬆️.
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Take your feet hips’-width and parallel, bend your knees, sink your hips, and reach your arms overhead. Lift your left knee into your chest, flex and hook your left foot just above the right knee in a figure four. Begin to twist to your left; press your palms together, aligning elbows + wrists in a straight line, and begin to work your left arm into the sole of your same foot. Start at the elbow and work your way towards the armpit, using each exhale to get a little bit deeper. Once you're locked in, split the arms and look up for an extra challenge! πŸ™„πŸ˜œ Feel free to place your bottom hand on a block or two to find more stability.
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Halfway through the challenge -- great work, yogis!! Be sure to check in with @rachely.wang + @gmcyoga for more modifications all month!
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πŸ“Έ : @kerryjones12

What would you do if you had ten minutes to live?
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The first morning of my long-anticipated week off in Hawaii, my family and friends were brutally awoken by a terrifying statewide emergency alert that warned of an impending missile strike.
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First, my mom, my sister's boyfriend, my friend Justin and I all converged, bleary-eyed and confused, in my sister's living room to confirm it was no fluke. My mom and I embraced, told each other we love one another, and tried not to panic. (We were panicking.)
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There was nowhere to hide. There was nothing to be done. We ugly cried a bit, Justin cracked a beer, then I called my fiancΓ© to say goodbye and let him know he was the greatest joy of my life... just in case. It was awful. I wasn't ready. I still don't feel ready.
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But do we ever feel ready?
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Yesterday was sobering, but it was also life-affirming. I'm only 29, I'm healthy, and I probably have many years left. But who is really ever guaranteed more time?
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I personally believe that life is likely an exquisitely random stroke of luck, there's probably no higher intelligence behind it all, and... that is a beautiful thing. If we can embrace the messy chaos that is life, then we can more easily invite in gratitude for how, of all the possible alternatives and places and situations, we've somehow ended up exactly here. That we get to exist at all, that we are breathing, living, loving, eating, laughing, crying, fearing, knowing, falling, learning, singing, moving, feeling... BEING... is nothing short of a miracle. We are lucky for every second we have.
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Powerlessness in the face of nuclear disaster is a pretty epic way to stare down one's own mortality; however, life really can be over in an instant. If you found out you had ten minutes to live, what would you do? Who would you call? What would you say? Do those you love and cherish know how you feel?
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Have you lived a life of which you're proud? If not... what are you going to do to change it?
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Kiss your loved ones, tell them what they mean to you, be kind to everyone and only invest time in what breathes life into your soul.
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Don't waste another second.
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#paradise #gratitude #belove #hawaiimissilethreat

πŸŽπŸ“†πŸŽ‘Day 1️⃣3️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #UpavistaKonasana πŸŽ‘πŸ“†πŸŽ Today’s #centersplits is a pose that took me much longer than the regular #splits in my practice; it can be a tough one of you have issues with your knees/ankles, so today, let’s explore a posture that, if practiced regularly, will help immensely on your journey to #samakonasana. From a seat, open your legs into a wide V, and flex your feet so the toes point up to the ceiling. Draw your lower belly in as you fold forward between the legs. Feel free to grab a bolster or pillow to place under your chest/belly/head to make it more comfortable – eventually, if your chest reaches the ground, you can try reaching out and grabbing your big toes with peace fingers and thumbs.
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Make sure you aren't rounding your spine, and if a straight back feels unattainable, try sitting the edges of your sitzbones on a blanket or bolster to invite the natural lordodic curve back into your lower spine. Be sure to stay for several long breaths, and if the center splits feel impossibly far away, add this #wideanglepose to your regular practice and don't lose hope -- sometimes the poses that challenge is the most end up being the ones with the most to teach us. πŸ˜ŒπŸ‘
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Keep on practicing, yogis -- we’re almost halfway there! πŸ˜†
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πŸ“Έ : @kerryjones12

πŸŽπŸ“†πŸŽ‘Day 1️⃣1️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #SvargaDvijasana or #BirdOfParadise prep πŸŽ‘πŸ“†πŸŽ When I first saw a photo of today’s main pose in an #Ashtanga practice manual, I laughed my πŸ‘ off. My sister actually commented that the yogi pictured looked like he was giving birth to himself… πŸ‘ΆπŸ»It’s definitely one of those poses that, if hamstring and shoulder flexibility don’t come naturally to you, takes a long time to unpack and prepare for. Today, let’s essentially break the pose in half so we can work on each side in preparation for an eventual symmetrical bind.
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From #uttanasana with your feet about mat’s-width apart, thread your right arm under your right leg (feel free to bend the knees as needed), and reach your left arm around and behind you; either grab a hand, strap or your left wrist. If you feel ready, begin to straighten your knees and twist around the axis of your bound leg, peeling your right shoulder back. The straighter your knees, the deeper the hamstring stretch – be sure to do both sides, and check in with @rachely.wang and @gmcyoga for more ideas and modifications this month!
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πŸ“Έ : @kerryjones12 πŸ€—

Getting ready for my upcoming week off in Hawaii πŸ„πŸ»β€β™€οΈπŸπŸβ›±πŸŒΊπŸŒ¦πŸŒˆπŸ˜†... I don't usually make New Years resolutions, but this year, I made a deal with myself to take more frequent breaks from teaching to keep my attitude, content and sources of inspiration fresh. It's so easy to get worn down by the routine of it all and forget that I do this work because I genuinely enjoy it; I'm looking forward to all the food, surfing, family time + hiking!
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Practice with me before I take off ✈️:
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___Thursday___
[ 5.00 - 6.15p ] Flow75, and
[ 7.00 - 8.00p ] Restorative Meditation, both @align_yoga_studio.
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Meet me on your mat!
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πŸ“Έ : @tamalynannphotography
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#om #namaste #bayareayoga #eastbayyoga

Daydreaming about this pose...πŸ’§πŸŒ™
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I hurt my lower back a couple of weeks ago doing backbends, and even though it's about 90% better, I know I'm not there yet.
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There was a time in my practice when I would have just ignored the nagging discomfort and jumped back in headfirst -- it mattered far more to me to do advanced postures than to respect my body's limits. Injured wrist? I'll just do fewer handstands. Pain in my hip? I'll only do one round of leg behind the head. πŸ™„
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On a physical level, asana brings the body into balance; internally, it teaches us to notice, acknowledge and heed the messages we've often long ignored from our own bodies.
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It does suck to have to lay off poses like this #padangusthadhanurasana; however, I'm trying my best to see the big picture gains I've made today.
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There is nothing "advanced" about ignoring my body's pain signals and pushing my way into a shape that harms. I can feed my ego and potentially re-injure myself, or I can feed my soul and practice restraint and self-respect. I've already spent far too long choosing the former in countless different ways; today, my work is to make the choice that will sustain a lifelong practice. The choice to honor my body, to use the poses to find physical balance, and to continue striving for an even healthier, stronger and more positive relationship with my own self.
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So even though I miss this pose, the fact that I'm not going to do it today means so much more than this or any shape. It signals #growth, self-awareness and #change -- the kinds of gains that make my practice wholly worthwhile.
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πŸ“Έ : @tamalynannphotography
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#om #namaste #loveyourself #yogaaday

πŸŽπŸ“†πŸŽ‘Day 9️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #PinchaMayurasana or #ForearmBalance #PuppyPress πŸŽ‘πŸ“†πŸŽ This was one of the first ways I learned how to press up into #pinchamayurasana -- while it does require open/stretched adductors, core engagement and hamstring length, most of my students find this a lot more manageable than a full straddle in handstand. Feel free to take this to a wall, and if #forearmstand isn't in your practice yet, try this in your inversion of choice!
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Two ways to get here: you can either kick/press up, bend one knee in, and extend the opposite leg out, or you can try the full movement of #puppypress. If #straddlepress is on your radar, then I highly recommend weaving this fun press into your regular practice.
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Start in a standing forward fold. Widen your feet as much as needed to descend your forearms to the floor, setting up for your #pincha. Start to bend and lift one knee, pointing the kneecap high up and out to the side -- think dog + fire hydrant πŸ•πŸ’¦... πŸ™ˆStep your other foot in to ~mat's width (not too wide!) and as close to your elbows as possible. (You can also stand on a block or two for extra help!) Broaden your shoulder blades and, as you continue to reach through the lifted kneecap, kick your bottom leg out to the side. Focus on sending your hips forwards + up as you project the leg out; eventually, you may feel balanced enough to extend both legs out into a #straddle!β€’ β€’ β€’Be sure to check in with @gmcyoga and @rachely.wang throughout the month for more ideas!
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πŸ“Έ : @kerryjones12 πŸ€—

πŸŽπŸ“†πŸŽ‘Day 7️⃣ of #AYearOfYoga2018 with @cyogalab πŸ”€ #VerticalSplits or #UrdhvaPrasaritaEkaPadasana at the wall πŸŽ‘πŸ“†πŸŽ Today’s modification is pretty close to the main pose, but instead of fighting gravity, we’ll use the wall as a tool to help us go deeper without the fear of falling into the splits. This is a super-effective way to work on glute strength, hamstring flexibility and hip flexor engagement – all the necessary ingredients for a deep #hanumanasana. πŸ’
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Stand facing away from the wall (give yourself at least a couple of feet away to start), and begin to extend your right leg up and back like #Warrior3. Point your lifted toes, and start to press the top of your foot into the wall as you heel-toe your left foot closer to the wall – you can also push into your hands and lift the foot completely to inch closer. Relax the crown of your head down towards your bottom foot, and, keeping your abdominal wall engaged (this helps your lower back relax so you can go deeper!), fold your upper body down towards the wall. Stay for several long breaths, and of course do both sides. Keep up the beautiful, interesting posts, yogis -- it's such a joy to read and admire all of your thoughtful submissions! πŸ˜˜πŸ‘πŸΌπŸ™πŸΌ
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πŸ“Έ : @kerryjones12 πŸ€—

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