yogawithaislinn yogawithaislinn

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Aislinn Coleman  you can't... until you can.✨ ॐ practice with me : ⚡️👇🏼⚡️

🌖⛵️🤸🏻‍♀️ Day 2️⃣2️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #BabyCrow or #BalaKakasana 🤸🏻‍♀️⛵️🌖 #ToeTaps are one of those movements that do require a baseline level of strength + flexibility (not to mention comfort inverting) that can take awhile for most bodies to attain. I love this baby version of #crow as an alternative; because you have less “clearance” with the positioning of your knees with the forearms out of the equation — knees to armpits, instead of hugging outer upper arms — it demands a similar kind of hip flexor and lower belly engagement required for toe taps.
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After warming up your core, hip flexors + shoulders, come onto your knees, and place your forearms down shoulders’-width apart + parallel, finger bones spread wide. Come onto your toes in a teeny-tiny squat; begin to crawl your knees up your arms, as close to your armpits as possible. Press knees into arms and arms back onto knees as you push the floor away from you with your forearms. (You should feel your scapulae widening on your upper back.) Lift your toes, one foot at a time, and point the big toes together.
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Pointing your feet is super helpful here (vs. flexing), as it will give you that tiny bit of extra space between your feet and the mat — any additional clearance helps in this tiny arm balance! If you’re having trouble getting away from the floor, try placing blocks on the lowest setting under your forearms with your fingertips touching the floor in front of them.
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Visit @rachely.wang’s page for more modifications this month! Almost there, yogis!!
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 2️⃣0️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #PrasaritaPadottanasanaD 🤸🏻‍♀️⛵️🌖 So, I’ve recently started lifting weights to balance out the yoga, and I’ve noticed my hamstrings getting waaaay tighter than I’m used to — poses like today’s #TittibhasanaB require a lot more warmup than they used to! If you’re right here in the “hamstrings-say-no” boat 🚣🏼 with me, then join me for this lovely #forwardbend from the ashtanga #primaryseries.
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Stand with your feet wide, sides of feet parallel, and begin to fold from your hips. Relax the crown of your head down, and reach your arms wide and apart to either grab the outer edges of your feet, or grip big toes with peace fingers and thumbs. Bend your elbows + draw them out wide; broaden your shoulderblades as you engage your biceps to pull you deeper into the forward fold.
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If your head feels miles away from the mat and/or you feel a stretch in your lower back (instead of just be hamstrings), you can try widening your stance, micro-bending your knees, and/or resting your head on a soft block.
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Visit @rachely.wang’s page for some awesome modifications this month!
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 1️⃣8️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #ParivrttaPaschimottanasana 🤸🏻‍♀️⛵️🌖 As we’ve explored previously this month, adding a twist to a deep forward fold adds a burst of intensity to the hamstring stretch.
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After warming up with several #forwardfolds (seated, standing, supine, asymmetrical, symmetrical etc), twists, and shoulder openers — you’ll want to make sure to target the lats, a typically stuck area for most of us — come to a seat and extend your legs out in front of you, feet flexed and either together or up to hips’-width apart. Take your right elbow to either your outer left leg, between your thighs, or outside of your right thigh, and begin to rotate your chest open to the left as you grip the outer edge of your left foot. Stretch your left arm up + overhead, reaching towards the outer edge of your right foot. If your hands don’t make it to your feet, loop a strap around both and hold each end! Do both sides, of course!
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Keep up the amazing work, everyone! Things are really heating up now in the second half of the month... 🔥🔥🔥
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📸 : @kerryjones12

Bachelorette weekend in Portland was a huge success! Sharing this angle of my wedding hair trial because I don’t have all the Portland photos yet... and most are #NSFW. (or at least NSFInsta 😉)
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Thank you to my favorite ladies for making this past week/weekend one of the most fun + memorable to date — I don’t think I’ve ever laughed so hard, eaten so much delicious food, or stayed up so late (well, in the last 4.5 years anyways)! I’m so lucky to be surrounded by the most amazing women who enrich my life and fill it with good conversation, laughter, and joy. Love you all! 🧡#SHHH
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Hair + makeup by the glam squad @statussalonagency 😘

#bachelorette #wedding #weddinghair

🌖⛵️🤸🏻‍♀️ Day 1️⃣6️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #EkaPadaSetuBandhaSarvangasana aka #OneLeggedBridgePose 🤸🏻‍♀️⛵️🌖 Yeah... I am NOT a fan of #shoulderstand, #sideshoulderstand, or really any variation of the posture. After years of poor posture before finding yoga, I’m left with a fear of hunching and some extra sensitivity around the base of my neck — today’s variation allows you to explore the spinal extension of Carmen’s offering, but with your arms/shoulders on the ground for lift + support, and no weight-bearing on the wrists.
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Lie down, bend your knees, and plant your feet hips’-width apart in front of your glutes with the sides of your feet parallel. Press into your heels, to lift your hips without tilting your pelvis. (Send your tailbone towards the backs of your knees to avoid overextending the lumbar spine.) Shimmy your outer upper arms closer together behind your back, and either interlace your fingers or grip your ankles, squeezing your shoulderblades together to send chest towards chin + distribute the backbend more evenly along your spine.
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Bend one knee into your chest, and either stay here, ensuring you’re pressing down into the standing foot to keep your pelvis lifted, or extend the leg straight up to the sky; make sure your lifted toes are super active, and do both sides of course!
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Remember that the “bridge” of the pose is actually the trench between your neck and the earth; there should be no pressure at all on or around your neck.
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Check in with the amazing @rachely.wang for more modifications all month!
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 1️⃣4️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #ParivrttaArdhaChandrasana aka #RevolvedHalfMoon 🤸🏻‍♀️⛵️🌖 This challenging balance pose is a stellar way to work on initiating twists using abdominal engagement; by all means, feel free to use a block under your bottom hand or the wall (either stepping your back foot into a wall or entering the pose with your lifted hip against it).
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Come into a #warrior3 on your left leg — left hip firming in + up, right big toe tracing the inseam of your pants — and, maintaining the height in your lifted leg, come onto your right fingertips, and either take your left hand to your left hip, or extend your left arm straight up. Feel your obliques and abdominal wall engaging to open your chest to the left; eventually, work to stack your top arm directly over the bottom one. Do both sides!
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Just about halfway there — keep it up, yogis! 👏🏼👏🏼👏🏼
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 1️⃣2️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #SvargaDvijasana or BirdOfParadise prep 🤸🏻‍♀️⛵️🌖 Even though I’m calling this “Bird of Paradise prep,” it actually could just as easily be a point of entry for the #boundverticalsplits offered by Carmen today. Binding around a straight leg, whether you’re standing on that leg, the free leg, or both, is a surefire way to supercharge the stretch in your hamstrings.
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Stand with your feet roughly mat’s-width apart (ideally wider than your hips), and, bending the knees, fold forwards from your hips. Thread your right arm between your legs and behind you as you reach your leg arm up and around your back/right thigh, and either interlace your fingers, grab your left wrist, or grip a towel/strap. Slowly straighten your knees as much as feels okay. 📝Pro tip: In just about any #forwardfold, fire up your abdominal wall (think belly in!) to relax the muscles of your lower back. The body is full of these agonist-antagonist muscle relationships — essentially, contracting certain muscles triggers a relax response in corresponding muscles/muscle groups.
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You’ll love @rachely.wang’s modifications this month — be sure to swing by her page!
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 🔟 of #28WaysIntoSplits with @cyogalife ➡️ #BaddhaKonasana 🤸🏻‍♀️⛵️🌖 As you can see in the picture, I really love this pose! It’s a wonderful way to work on opening in the groin/adductors without the intense gravitational assist of #samakonasana.
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From a seat, bend your knees and connect the soles of your feet together. Allow your knees to drop to either side, engage your feet, and, leading with your chest, begin to fold forwards. Optionally, you might “floint” your feet like I’m doing here, and open the tops of your feet to the mat like your 👣 are an open book. If this puts too much pressure on your knees, or you find it impossible to avoid rounding your lumbar spine, try this pose reclined (#suptabaddhakonasana) or at the wall.
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Loving seeing everyone’s photos so far — let’s keep going after those #splits together! 🐒🐒🐒
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 8️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #Vasisthasana variation 🤸🏻‍♀️⛵️🌖 Let’s try today’s pose with a knee down to make balance simpler. I love this variation because it involves the same musculo-skeletal actions as full vasisthasana, but is much more approachable for those still working on the side body strength/ankle mobility required to lift the bottom knee.
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Come onto your right hand and right knee, and angle your right shin slightly behind your butt for stability. Step your left foot in front of your hips like a kickstand, reach down, and grab your left big toe with left peace fingers ✌🏼and thumb. Begin to hover the foot; work to extend the leg forwards, and then, if that feels stable, lift your leg so the sole of your foot faces the sky. Send your hips forwards, slide your tailbone towards your right knee, and if you’re feeling daring, slowly look up!
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Check with the amazing @rachely.wang for more modifications tomorrow and all month!
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 6️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #UtkataKonasana aka #GoddessPose or #Sikodachi 🤸🏻‍♀️⛵️🌖 Let’s take the same shape as the main pose today, and just flip it over so we can practice with a different relationship to gravity.
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Stand with your feet wide, toes turned out (always check and make sure your second toe is facing the same direction as your kneecap), and begin to bend your knees out to the sides. Stack ankle over knee as you send your tailbone straight down and continue to sink your hips. You can make a mudra like I’m doing here, or feel free to improvise — hands in prayer, #garudasana arms, hands interlaced overhead, etc. — have fun with it, and be sure to stay for several long exhales to really work into the strong muscles of/around your hip joints.
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Not sure I would recommend taking a photo of this particular pose right over/by a stream of water, however... 😜 Keep up the great work, yogis! Let’s go after those #splits this month!
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 4️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #MarichyasanaA 🤸🏻‍♀️⛵️🌖 Though this pose looks similar to the main offer, the ability to sit while focusing on the stretches happening generally allows my students to explore greater range of motion, especially with the bind.
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Find a seat, and extend your left leg out, flexing your foot so toes face up. Bend your right knee, and plant your right foot in front of your right sitting bone with about the width of your fist between arch of foot and inner thigh. Take your right shoulder to your right inner knee, and spread your arms out wide with your palms back, thumbs down — this will internally rotate your shoulders, a 🔑 action for binds! Wrap your arms around and behind you, and either clasp your other hand, a strap, a towel, clothing, or eventually, your left wrist.
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Always be sure to practice both sides, noticing which side feels more “stuck” so you can remain there a bit longer. Check with @rachely.wang for more tips tomorrow!
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📸 : @kerryjones12

🌖⛵️🤸🏻‍♀️ Day 2️⃣ of #28WaysIntoSplits with @cyogalife ➡️ #Bharadvajasana 🤸🏻‍♀️⛵️🌖 This asana incorporates two different ankle stretches, and can be modified in a number of ways to accommodate your particular range of motion. It also happens to be a personal favorite! 😍
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From a seat, fold your left leg into #ardhavirasana — pointed toes framing the outseam of your hip — before bending your right knee, flointing your right foot (point your foot, then flex the toes back), and aiming that right foot high into your left hip crease for #ardhapadmasana. Circle your right arm around + behind you to grab your right toes, pressing your left palm to your outer right knee. Rotate your chest/upper back to the right; if it’s okay for your neck, involve the cervical spine in this twist by looking over your right shoulder! Be sure to practice both sides.
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If your knee aches in #lotus, try rolling up a hand towel behind that knee; if your #halfhero side is giving you trouble, elevate your sitting bones on a blanket or block. Should you feel like your arm is too short to bind your #halflotus foot, grab a strap — which is basically an arm extender in most yogic applications! 😜
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Excited for this month of #splits with you all — let’s start this month off with a bang, shall we? Check with my lovely friend (and bridesmaid on September 1st!!! 😍💍👰🏻) @rachely.wang for more tips + mods all month long!
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📸 : my talented friend @kerryjones12 🙏🏼

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