Frog pose is my weakness, I feel so painful to do 😵😂How about you?-
Teacher: @miss_sunitha ・・・
Mixing active and passive stretches into flexibility-based poses allows for us to safely work into flexibility without compromising stability.
The first 6 poses are active stretches - stay for about 8-10 breaths each. The last 3 poses are passive stretches - stay for about 3 minutes each.
A few things to note:
1️⃣ Activate the outer thigh of the front foot and tuck the hip under.
2️⃣ In this variation, the hips move back while the tailbone lengthens down. Notice the weight on the feet, try to keep them equal between right and left.
3️⃣ The tendency is to hyper extend the knee, sinking the entire weight on the knee joint. To prevent this, keep the knee caps lifted and thighs pressing up. You may not go as low, but it will prevent collapsing into the joints. Keep both the inner and outer feet pressing down equally to support the ankles.
4️⃣ If it’s hard to balance in this pose, the palms can be on blocks. If possible, try using the tricep to press against the thigh. Tailbone lengthens down and belly is in to keep the chest lifted.
5️⃣ Knees are wide. Use the outer hip of the bent knee (like in Warrior II) to ground hips down equally.
6️⃣ Keep this active by using the outer hip of both legs to open the knees to the sides. Belly is in and tailbone lengthening to the ground.
7️⃣ Make sure the knee is in line with the hips (not forward or back!), and the ankles are in line with the knees. Then start leaning forward while maintaining the hips directly in line with the knees. As we move to passive stretches, feel free to use blocks under the forearms or forehead to get comfortable, and breath through the discomfort.
8️⃣ Wiggle the hips as close to the wall as possible but keep the lower back on the mat. If the lower back is slightly lifted, place a towel underneath.
9️⃣ Wiggle the hips as close to the wall as possible. Notice if the knees feel hyper extended, work on pressing the thighs down and tilting the hips forward while lengthening the tailbone down.
Try not to force anything, work with the breath in all the poses. Above all, be patient 😉
13061217 hours ago
💜💙UPPER BACK & SHOULDER RELIEF💙💜
Credit to @deandreyoga
Follow @yoga.sequencing for more...
• • • • •
Hey beautiful people! So rag doll is absolutely one of my favorite poses in yoga, ESPECIALLY after waking up! Here’s a short sequence using rag doll as the base with different variations. I’ll explain from left to right the poses.
Rag Doll with folded arms: Bend knees softly until your belly is touching your thighs and let head and arms hang.
Rag doll with hands behind the base of the skull softly tractioning the neck downwards.
Rag doll with hands behind the head with side ways variation to get into different parts of the upper back and side body.
Interlaced hands in rag doll - Bind hands at base of spine and slowly pull away from the back. I find that squeezing my shoulder blades together adjusts the thoracic spine but you don’t have to!
Rag doll twists: Bend one leg while the other one is straight and open the chest and arm in the opposite direction of the bent leg. Use a block if you can’t get your hand to the floor or if its a struggle.
End: Roll the spine up with an engaged midsection…last thing to roll up should be the head and feel free to move with fluidity after this! Happy practicing :) -
Follow my new page just for yoga sequences @instayogasequences ❤️🙏
Sleepy face but bursting out with energy from within.. 🙏That’s what yoga practise tends to do - leave you feeling great! If you want to find out how yoga found its way into my life, head to @zenagoy page and follow the link in their bio to read a quick interview with me! 🙈🙏
Flowing on Indian Summer mat from @zenagoy Go Spirit collection.
Use code 'LINA10OFF' to get yours too 💜
4843214 hours ago
When I was young, I came to a harsh realization (that I no longer necessarily agree with) that shaped my entire life. “Everyone will let me down. The only person who won’t let me down is me. I need to work on myself.” This is the groundwork that all my extreme discipline (and eventually eating disorders) stemmed from. It also lead to me to discover some things early on: Some people are genetically flexible. Some people are genetically strong. Some people are genetically both. And then there is me - genetically neither strong nor flexible (oh my god SO not flexible 😅), with long awkward limbs and heavy bones (I still trip over my own feet at least once per day 🤣🤣). I have had to work hard, every single day, no breaks, no vacations, for what I am able to do. When I first started, I was nowhere near touching my toes, and I had a hunchback. What lessons did I derive?
1) Hard work beats talent EVERY. TIME.
2) It’s not about touching your toes, it is about what you learn on the way down. Trust me, if that takes you longer, you learn more 😂 Sitting with the depths of my mind for long periods of time - facing doubt, pain, setback, failure, success, patience, and a million other emotions overlaid across my own ego taught me much about life, what is important, and how to compassionately interact. Through all my injuries I learned how to help people. Because it took me so long to open and strengthen, I know better how to help people get flexible and strong. .
I also reached the same conclusions for the mind. Some people are naturally calm . As a child, I literally ran around my classroom while everyone else had to sit. I was diagnosed with ADHD (before “everyone” had it) and dyslexia (I couldn’t read until an embarrassing age). Again, this was a chance to learn to calm and delve deep into my own mind in a way I would not have been able to with a calm demeanor. The hours I spent working on focus now allow me to help others do the same with breathwork and meditation. Whatever your challenges in this life, you chose them. Use them wisely. It’s time to grow 🌱 .
Wearing what may be my new favorite pants from the new @aloyoga line that launched yesterday 🔥
✨ after power class this morning, my own flow felt so so good. I just can’t describe how much my practice is evolving. it’s so amazing to notice, and it’s more about the internal changes—control, awareness, full breath.
the best way I can say it is that flowing literally feels like it’s part of my body. so good. 🙏🏽
I’ve always loved thursdays, but this one feels like it’s loving me right back! 💗 wishing you all the good today. .
see my stories for that flow. 💃🏽
💙 In times of transition I try to remain balanced. While I look perfectly still in this picture, the truth is I’m actually swaying. Practicing balance poses like half moon bow pose remind me that staying balanced is about working through the movement. It also reminds me that it’s ok to fall, get back up, and try again - both on and off the mat. These reminders from my practice help me feel graceful as I work through transitions in life. Many thanks to my twin sister Gaby and her husband @dflip08 who help me find grace in transitions. 💙 Day 2 #HowIGrace challenge with @kathrynbudig & @kiragraceyoga 💙 #yogi#detroityogi#yogalife#ardhachandrachapasana#yogajourney
SOUL JOURNEY: Yoga, Dance, and Meditation
Natures healing Home invites you to come and join us on a powerful soul journey to invigorate and nurture your body and soul to reconnect with the beauty and silence of mother nature.
With two international Yogi Healers and personal guides who each have a wealth of gifts to share: Precy Segundo from the Philippines and Shei Manson from Australia.
Precy is a professional Dahn Yoga teacher and Master Reflexologist. She specializes more in Dahn Yoga, an ancient Korean martial arts system working with the flow of the meridian, energy body, and many powerful processes to generate healing.
Shei is a Spiritual Astrologer, a Shamanic Universal Channel Guide, and, Healing Facilitator, a Hatha Yoga teacher, and a Shamanic Dance and Voice coach. She has knowledge in ancient traditions in nature healing & shamanism from Asia to the Americas.
Send us a message 📲 #natureshealinghome#launion#elyu#philippines#lostinthephilippines#travelwithpurpose#yoga#inspiration#meditation#meditate#organic#fitness#health#wellness#namaste#nature#yogalife#soul#weekend
I grew up in a religious and very conservative home in a relatively small town in Utah. When I moved to the San Francisco Bay Area, it was a bit of a culture shock. I started work at a new job and upon meeting my coworkers there was one person that I didn't know if they were a boy or a girl. After our first meeting I thought she was a female that was married to a girl. Then as I spent more time with this person, I realized that I might have made an incorrect assumption. This person being a kind, loving, give someone the shirt off your back kind of person changed my perspective of transgender people forever. This couple forced me to change the views I had been taught growing up, they helped me to see that LGBTQ people are not evil, they are not choosing to go against anything, they are being themselves. I will forever be grateful to this couple for helping me open my eyes to beauty in being who you truly are. .
💙Poses to prepare💙
Side angle pose❄️
A pose that makes YOU feel like a warrior
Tomorrow morning from 9:15-10:30 I will be at @capeannpoweryoga to guide you through an all levels, heated practice. Come and join me✨
4355 hours ago
Growing up I would beg my grandmother to let me help her in the kitchen, she would say to me to go back to do my homework. When I lived in Mexico, as an only child I had to be inventive to keep me entertained. Some days I pretended to be a teacher, other I was a dancer, and others I was a cook. Some of my early memories in the kitchen were of recipes shown on tv shows. I made a raw tomatillo salad once. Another time I made palanquetas(a peanut and sugar candy), which I recall burning the sugar, it was so bitter. And the last was when my grandma was too sick to cook, she gave instructions on what to buy, and how to make it while she rested in bed.
The dish I made was Mole de Olla, which today is my favorite dish, it is a chicken or beef soup flavored with guajillo peppers, infused with epazote herb, and a ton of vegetables. I must have been 10 when I made this, I went to the mercado down the street bought a whole chicken and the vegetables. I washed the chicken, made the broth, the sauce, and added the vegetables to the broth. My uncle who came often for dinner after work joined us this day, I served him, and to his surprise I apparently had left a part of the chicken that should have been left off, the poop 💩 sac!!! I had no idea!😲 All he said is that is still tasted good, and I believe we still ate it. I really didn’t spend much time in the kitchen much after that, except for baking every now and then in my teens.
While in college I didn’t have the time or energy, it wasn’t until my early twenties that I made it back to the kitchen and began asking my grandma again to show me how to cook. I wish I had a greater interest then and taken down all her recipes before she passed. What I did learn were the basics, rice, chilaquiles, lentil soup. Since then I have pretty much learned my way around the kitchen. But it wasn’t until I cleaned up diet that I really learned to be creative in my cooking...(continues in comments)
Crear ENERGÍA V I T A L 🌱✨ Existe una energía psíquica dormida dentro de nosotros, cuya fuente se encuentra en la región del hueso sacro (base de la espina dorsal). Se le llama KUNDALINI. El despertar de esta energía y la manifestación de sus poderes es una meta primaria de la práctica del Yoga. Esta energía es como una serpiente enroscada llena de energía potencial sin explotar que puede ponerse en acción en cualquier momento.
Se puede crear más de esta energía (Kundalini) a partir de ejercicios meditativos para luego ser activada. Los individuos que experimentan el flujo del Kundalini, de pronto tienen una sensación nunca sentida antes. Algo increíble que pasa a través de ellos 🥰 ➡️ Durante la práctica intensiva del próximo Lunes en @mareaespacio vamos a buscar desarrollar esta energía, con nuestra principal herramienta: La fuerza de VOLUNTAD 👊
Práctica especial (No se requiere ser practicante regular ni haber tenido experiencia previa)
📌 Lunes 21/1 18 a 20:30hs
📌 Comparte: Daniela Kodenczyk
305 hours ago
Este sábado 19 a las 11:30 am, #YOGA del Valle + mi VUELTA AL SOL ☀️
Los esperamos este sábado para yoguear y conectarnos 🙂 ¡Solo trae un mat, pareo o toalla! Y si quieres quedarte a celebrar, puedes traer algo para compartir ❤ * donación voluntaria *
Nos vemos el sábado, namasteeee 🙏
This Saturday 19th, YOGA of the Valley + my #BIRTHDAY ☀️
Come and join us! Just bring a mat or a towel 🙂 And if after the class you want to join the celebration, you can bring something to share ❤️ * by donation *
See you on Saturday, namasteeeee 🙏🏽
705 hours ago
You may have noticed some of our teachers were out of town this week. @bannanniea was in San Fran training with @judithlasater and both @nursenickyoga and @vanphelan were in Charlottesville training with @peachfriedman and @noahmaze 💙 So why does this matter? 👇👇
1️⃣First off, we move peoples bodies. It is important to be skilled and knowledgeable in how to do that with mastery and with skillful communication. Knowledge about the body, movement and us in general changes. It’s important to know modern views and opinions and stay up-to-date.
2️⃣ It’s important to always be a student. We never know it all, we never “get there” as instructors, nor as students. There are endless avenues to take your yoga practices just as there are endless ways to teach it. We believe it is vital to follow the pull of interest in teaching, just as it is in practicing. We are forever students.
3️⃣ We have much of our staff currently enrolled in advanced trainings, apprenticeships, workshops all around, or right here at our own advanced training at M3. Almost 80% of our teachers are currently enrolled in continuing education. We have teachers following the teachers that get them excited to teach. They learn, apply that knowledge, and then find a way to translate that to you. We have teachers that have completed one or more advanced trainings already. 💙
We encourage you all to never stop listening to your bodies, that pull and intuition. Be forever students. We will as well. We will keep bringing back the good stuff for you. We will keep improving as teachers just as you do as students. We are on this journey together. We will never “arrive” together. We will get better, be challenged, and encourage each other together. Thanks for trusting us #athensga - we will keep learning and evolving for you and with you. 🥰
My greatest obstacle hasn’t been things or people set on my path. My #10yearchallenge x’s 2 has been myself.
Self mastery is an ongoing quest but for those without faith or a consistent self love practice regression rears it’s ugly head often.
During a ceremony with a Shaman last year, I was told that my biggest hold up and health concern was worry and anxiety. It was a 10 second observation with 30 years of psychoanalysis sprinkled right in.
Nothing is ever guanteed, we all know that. But when uncertainty is your driving force you seek variety in life. Too much variety and you end up with a history filled with more comedy and more drama than the Carol Burnett Show, possibly getting expelled for mooning a teacher (I’m sorry Mrs Richard) or engaged twice to never quite make it to the isle.
You might wonder why I’m sharing this on a public platform. I thought the same thing! 😜
I’m sharing because I want to see more truth so I’ll start with mine and hope that it helps just one person not too sure about theirs.
When I moved from my home state, I aimed to begin a meditation practice. That effort was short lived. However, 10 years later - when a friend pointed me to an app @dailycalm and another friend invited me to a yoga studio which now feels like a sanctuary @yogajoint - truth started to come to light.
The more I practice yoga, the more in tune I feel.
The more I sit in meditation it becomes clear that I’m cared for and divinely guided. There is no need to worry or feel froggy and jump.
I still want more adventure than treasure island can provide. But I’ve found a constant, the practice of yoga and meditation. It’s certainly feels good to have faith in something certain.
I’m certain that if I wake up tomorrow and I practice the challenges that come will be ones that don’t require running or jumping but sitting and staying the course.
In order to move to the next level in your life you need break through your comfort zone, and do things that are not comfortable.
This year is all about facing fears, knocking down walls, and climbing tough mountains.
I’ve never done swimming as a sport or yoga as a practice because I was nervous not only what I would look like to others, but how I would look to myself. Like a fool. I would always stick to things I was naturally good at for fitness. And then I realized, where does that get me? Stuck. In the same old rut, in the same routine, and in the same straight thinking mind.
This year I have decided to do things I have been afraid to do; to push myself and create the courage to be better at new things just by getting out there and not being afraid to fail.
As I’m working towards my first @ironmantri 70.3 I’m already realizing it’s so much more than the finish. It’s about the journey it will take to get there. #triathlete#IM703eagleman
Tonight I did two things I would never think twice about incorporating into my life - swimming and hot yoga. Yes, I’ve been starting to practice these two things in the last few weeks, but never have I ever thought I would be doing them routinely, challenging myself, and loving it. #swimbikerun#growth#fitspiration
This is where the change happens. This is where the magic happens. This is where your life truly begins.
So what new things are you doing for your life that will enable you to level up?! Let’s hear it!