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A lil bit #tb
Welcome Autumn 🍂
What feels like the end is often the beginning.
May we never forget what 2020 and 2021 taught us, and the light within that kept us going.
Let’s continue into October 2021 with our hearts open 🙏🏼
ps. Cat Yoga 🎃 swipe ⬅️
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#gracereikipractioner
Weekend yoga photo dump ♡ ♡ ♡
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Some basic yoga poses and insightful tips to open, lengthen and uncompress, which will release tension and stress from our body, with deep breaths.
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1. Seated poses (crossed-legged)
Seated arm cross hold knees :
Opens the hips, shoulders and releases tension in neck and head.
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Eagle arms : Opens the hips, shoulders and releases tension and calms the mind.
Move gently side to side or lift and lower the elbows.
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2. Standing poses
Cat Cow : Opens the spine and calms the mind.
Down dog : Opens up the back of the legs, shoulders, releases tension in the head and neck, improves blood flow in the entire body, and calms the mind.
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*Option 1 : bend the knees and elbows, opens up the back of the legs more gently than Down dog.
*Option 2 : Instead of feet hip width stance, try wider for space into back of the legs.
*Option 3 : More opening for the shoulders, feet hip width, palms wider than shoulder width.
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3. Backbends :
Cobra, Mid dog and Up Dog : Opens the spine, and energize the mind.
Draw the shoulders back and down.
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#gracestralaguide
20 mins a day, keeps C section away!
#PrenatalYoga with Olmen Yoga
Hey!
Hope you're all doing well. I know that this week has been a very heavy one for most of us with everything that is going on.
Current Favs
1) Fitness
- Boho Beautiful
- Yoga With Kassandra
- Cat Meffan (fav: https://www.youtube.com/watch?v=24shTCgzI9I&t=448s)
- Nicole Kastoun
- Fitness Blender (lower body: https://www.youtube.com/watch?v=Hp39axsuFs8)
2) Podcast
- The Takeaway Table
- Okay Sis
- Mood by Lauren Elizabeth
- The Real Reel by Natalie Barbu
- What We Said
- I Love You So Much by Kenzie Elizabeth
- Gals on The Go
3) Netflix
- Into The Night
- Dead To Me
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Ok ? here’s my mini-story on lower backs~long time ago (not soooo long, but long), my late grandmother would tell me to sit up straight, stop hunching your back, stop sitting in front of the TV watching cartoons all day - you’ll have backaches - mini-me, stubborn me - never listens.
Here I am today sharing a lower back yoga sequence cause - I sit a lot, more than moving a lot anyway, and all this sitting and hunching at my phone and laptop has definitely brought with it - lower back pains (and tight hips-but that’s not going to be in this video today). In any case, pain in the lower back can seriously affect your mood and your day.
So, the lower back is super important for us to maintain our posture, reduce stiffness and speed up the healing process. How do we protect and remove the tensions to get these benefits?
These yoga poses can offer great relief for the pain and provide great preventative care for the future. Here are a few yoga poses to ease lower back pain and relieve that dull sensation.
Sequence:
Centering: 3 minutes + include breathing practice of your choice
Warming Up: Surya Namaskar Classical or Surya Namaskar B, see my videos below for the Surya Namaskar options.
Classical Surya Namaskar: https://youtu.be/nfoPZsxH2wI
Surya Namaskar B: https://youtu.be/EIhePj7nX0s
Poses:
- Ragdoll
- Downward Facing Dog
- Child Pose
- Side stretch child pose
- Cat & Cow
- Thread the needle (both sides)
- Walking downward facing dog
- Twisted dog
- Spinx
- Seal
Cool Down:
- Supine Twist
- Savasana
Feel free to switch around the poses, add reps, longer breaths - get creative and make your own flows~feel free to also share with me your experience and flows.
It’s common for us to have shoulder tightness, neck stiffness and rounded backs with our daily habits; you know what they are.
Here are some really good stretches you can do anywhere and anytime ! You can pick and choose your favourite and doing 3-5 rounds of at least 3 types of mobility and openings stretches can do wonders for your neck, shoulders and upper spine.
In this video you can incorporate breathes on each movement. The trick is to find which posture is an opening movement and breathing into the opening and exhale into the closing of the posture.
* shoulder mobility circle clockwise and anti clockwise x 5
* Side body stretch; twist your torso up to the sky for opening of the chest and collar area. Stay for 3-5 breathes and you can deepen the stretch by bring your elbow close to the ground. Repeat on both sides.
*Box stretch - shoulder to the right, front, left and back drawing a square with your upper body. Repeat 3-5 rounds and on both sides.
*Pixie dust (that’s what I like to call it) swinging the arm straight and up imagine throwing the arms away trying to detach it from the body; for throwing pixie dust into the sky ! Repeat both side clockwise and anti clockwise.
*Seated cat and cow to open up the chest and back, front collar area and back shoulder blades. Repeat for 3-5 rounds.
* Eagle arms right and left side, lifting up on the inhale and down on the exhale. Repeat 3-5 times each arm.
*Prayer palm presses, repeat 3-5 times. Prayer palms,
Pressing firmly to the middle of your check and inhale pressing forearms together fingers to the sky.
Lastly, restorative. You can use blocks, books, chair or anything you can find in the house to elevate your arms.
*Shoulder opening 1 minute. Option to deepen is pressing the palms on your upper back.
*Restorative fish posture. If you back is stiff keep the knees bent. Stay for 2 minutes. After 2 minutes if you want to deepen the pose remove the block from behind your head and stay for an additional 1 minute. Come up slowly to avoid blood rush and dizziness.
Option to finish off in savasana.
#byebyetightshoulders #yoga
IG: anyw24
Hashtag: anywyoga
