Calling all birdies!
Bird is the WORD!
Join four #namastefitchicks to close out your November with Bird themed postures!
Each host will be presenting different levels of the daily pose so that ALL levels of Practice can feel confident in playing along.
How to play: Tag some friends to grow our flock, then repost this flyer (feed and stories!) Prep: Ashleigh @smashletics
Level1: Jules @yogifromkentucky
Level2/transitions: Rebecca @bowlingandyoga
Level 3/Hybrid: Kate @yogamom.journey
Day 1: Crow Pose
Day 2: Seated Pigeon
Day 3: Side Crow Pose
Day 4: Bird of Paradise
Day 5: Flying Pigeon Pose
Day 6: Pincha Mayurasana
Day 7: Rooster Pose
Slept the day that is my off day away after taking cold medicine ( the electricity went down for a few hours so hibernation under blankets was a good plan ). I woke up feeling energized around 9 PM 😮. I haven’t been moving much this week besides making my own dance parties which I always recommend, so an active Pilates practice with some arm balances post finding my core again. Oh, there you are. I my be a little giddy from the medication, or the sleep 😆 #yoga#pilates#asana#armbalances#core#bakasana#cranepose#crowpose#putabirdonitpose#putabirdonit#latenightyoga
Note: Had to shorten the video to fit in 1min but I recommend getting as many controlled reps as you can on the Crane presses and then using that same # for the F/B bends and Crab Switch Bridges.
This circuit should help with improving your crane / general straight-arm strength and your overall mobility (esp the wrists, spine, hips/hamstrings, and shoulders).
Going to start sharing a lot more of these to pair some tangible practice ideas to go along with all my philosophical rants on the principles behind the practice 😁
Other notes and modifications:
Don't skip the deep breathing!!! I've found that for many people, if you don't work in elements of meditation within your physical practice then it just doesn't end up happening and that's a crime bc it'll affect your life even more! Plus, it's a great way to put your rest time to good use rather than checking your phone while you wait!
On the forward & back bends, I recommend picking 1 of the 2 to go deeper into (I chose the forward bend for the video) and only doing a light to medium counter stretch on the other - but you can switch the emphasized stretch on each set.
The second video shows 2 mods for the crow to crane press. The 1st is for anyone who has a crow but is still working toward straightening their arms to get into crane. In this case, you'll just straighten however much you're able to without blowing your wad on 1 rep and then repeat.
The 2nd mod is for anyone who can't hold crow yet (or not for long enough to do this exercise). For that one you just keep your feet on the ground in a squat, shift MOST of your weight into your hands with your knees pinned above your elbows and then repeat.
The 1st mod for the crab switch bridges is a crab reach - just imagine you're reaching the lifted arm toward the full move but without trying to force it further than you're ready to just yet. The 2nd mod is a basic crab bridge in case you aren't able to hold all your weight on one wrist yet.
Let me know how it works for you!
My #getdownandyoga is most decidedly not dancy, but is what I needed. Babycakes is in teething hell, I slept 2 hrs last night all chopped up, woke up to ice covering everything and a super grey and dark day. My mood is a bit like this. 😒😴 There are lots of things I'll miss down the road, but teething isn't one of them. Anyway, 4 clips here all sped up. Two showing some of of my favorite transitions between arm balances plus some work we've been doing for Carmen's challenge. I should have flowed them together, but didn't think about it until I saw the cranes line up as I stuck clips together. Oh well🤷♀️. Then there are crane toe taps, because they make things burn. And finished with some playful walking. An attempt to brighten my mood, which didn't work. Sorry the video is dark. I rely entirely on natural light through the windows and I'm not sure the sun actually came up today.
. 💕Your lovely hosts:
Introducing our hand balance masterclass with @mattgillyoga on Saturday 8th December 2-4pm at @benkandbo
We'll be looking at the fundamental techniques that allow us to access challenging postures such as Bakasana and Eka Pada Koudinyasa.
If you’re not convinced, here’s a few wondrous things people have said about Matt and his inverted prowess... ⠀
“Matt's 'hands as feet workshop' was amazing - great fun and a very safe space to learn in. His inclusive and inspiring teaching makes these tricky poses accessible to all yogis - those more advanced and those newer to the practice.”
“I totally loved that workshop! Matt is an impressive teacher.” (Generic sure - but what more do you need to know?)
The workshop is even better than ever before as it’ll be incorporating a lot of the understanding Matt has gained from his recent @functionalrangeconditioning certification.
We'll get into a number of mobility practices you can take away and work with over time to build the requisite range, strength and control to find greater ease and stability in your hand balance practice - whether you're experienced with these postures or completely new to them.
And here's another cool thing - we're planning to film the workshop. 🎬
If you attend on the day then you'll receive a link to the video for free after the workshop (once it's ready).
But if you can't make the workshop in person, you'll be able to purchase access to the recording to work on these postures at home - so it’s a win-win either way if you ask us. Though we’d always recommend being there of course...
Spaces are going to be limited - to secure your place hit our bio link.
It’s really all about the core. 💥
After my training in India I could all of a sudden do movements and postures that I couldn’t do before, because of wrist issues. Postures I didn’t even practice during the month in India was all of a sudden accessible.
This crow pose #kakasana for example, was something I never dreamed of being able to do again. But by training intensely for a month my body and especially core muscles got stronger. I could then take some of the pressure off the wrists by making my body lighter thanks to proper core activation. Now I can hold it even as long as I want and not have to come out because of discomfort.
When the big main muscles aren’t strong enough or are sleepy, the smaller muscles have to make up for it and that can create injuries.
Make sure to keep your core strong and you’ll have a solid base for your physical practices and everything else in life. ✨