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#healthyback medias

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At Grassroots we have our clients and classes perform this pose ALOT. Everyone moans, because it’s a position that you can’t shy away from tightnesses and compensations, but at the end they thank us for the AHA moment. 
In a day and age where we sit at work, we sit with our lap tops, we sit to exercise (aka cycling class), we have become very tight and de-conditioned in all the wrong places. Try this pose (holding 5 seconds, 5 reps, 2x per day for a week) and see how the list in the pic improves. 
You will feel a deep sensation in your thoracic spine. 
It’s okay. 
It’s not “bad back pain”. It’s your posterior chain engaging. That’s a GOOD thing!
Here’s the 411. Your back is made up of what you call tonic tissue. Tonic tissue WANTS to be tight. 
Why you ask? 
To support the spine!!!
So, stop stretching your back and start strengthening!
Call us, we are here to help. 
And, if you are in “back crisis” and need a little EXTRA help, contact our friends at Integrative Spine and Sports !
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#healthyback #healthyhips #cavemansquat #openhips #strongback #dailypractices #propertyofgrfp
At Grassroots we have our clients and classes perform this pose ALOT. Everyone moans, because it’s a position that you can’t shy away from tightnesses and compensations, but at the end they thank us for the AHA moment. In a day and age where we sit at work, we sit with our lap tops, we sit to exercise (aka cycling class), we have become very tight and de-conditioned in all the wrong places. Try this pose (holding 5 seconds, 5 reps, 2x per day for a week) and see how the list in the pic improves. You will feel a deep sensation in your thoracic spine. It’s okay. It’s not “bad back pain”. It’s your posterior chain engaging. That’s a GOOD thing! Here’s the 411. Your back is made up of what you call tonic tissue. Tonic tissue WANTS to be tight. Why you ask? To support the spine!!! So, stop stretching your back and start strengthening! Call us, we are here to help. And, if you are in “back crisis” and need a little EXTRA help, contact our friends at Integrative Spine and Sports ! . . . #healthyback  #healthyhips  #cavemansquat  #openhips  #strongback  #dailypractices  #propertyofgrfp 
Are you feeling anxious or stressed? Take a time-out. Practice yoga! View your preferred classes and make your bookings at www.mastersyogasadhan.com/schedule
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#healthyback #hotstretch #wallropeyoga #hotbasics #prenatalyoga #mastersyoga #yoga #yogasingapore #yogalife #weloveyoga #yogaforstress #yogapractice #yogafit
Lumbar spinal stenosis develops when either the spinal canal or nerve passageways (foramen) become narrow. It is a common cause of low back pain. If the spinal canal is narrowed, the disorder is also termed lumbar central stenosis. If the foramen is narrowed, it is called lumbar foraminal stenosis. When either condition develops, the spinal cord and/or nerves are compressed. Sometimes, patients have both types of lumbar stenosis.

#Orthospinedoc #SpineDoc #Doctor
Lumbar spinal stenosis develops when either the spinal canal or nerve passageways (foramen) become narrow. It is a common cause of low back pain. If the spinal canal is narrowed, the disorder is also termed lumbar central stenosis. If the foramen is narrowed, it is called lumbar foraminal stenosis. When either condition develops, the spinal cord and/or nerves are compressed. Sometimes, patients have both types of lumbar stenosis. #Orthospinedoc  #SpineDoc  #Doctor 
In @Salumedia office, trying the Wellness Ball Active Sitting🤨🧐
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I love it 💙
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Striving to stay upright, squeezing the abs and not shouldering forward is hard. But it is good for hard belly, firm legs and healthy back🤪
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En la oficina de Salumedia, probando el Wellness Ball Active Sittings😳🤗
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Me encanta 💙
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Es difícil mantenerse en pie, apretar los abdominales y no dar un paso adelante. Pero es bueno para el vientre duro, piernas firmes y espalda sana 😊
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#PhdChallenge #PhD #Salumedia #ITCompany #eHealth #Technology #BlueBubble #hardBelly #firmLegs #healthyBack #LittleChanges #BigResults #BigAmbitions
In @Salumedia office, trying the Wellness Ball Active Sitting🤨🧐 . I love it 💙 . Striving to stay upright, squeezing the abs and not shouldering forward is hard. But it is good for hard belly, firm legs and healthy back🤪 . _*_*_*_*_*_*_*_*_*_* . En la oficina de Salumedia, probando el Wellness Ball Active Sittings😳🤗 . Me encanta 💙 . Es difícil mantenerse en pie, apretar los abdominales y no dar un paso adelante. Pero es bueno para el vientre duro, piernas firmes y espalda sana 😊 . #PhdChallenge  #PhD  #Salumedia  #ITCompany  #eHealth  #Technology  #BlueBubble  #hardBelly  #firmLegs  #healthyBack  #LittleChanges  #BigResults  #BigAmbitions 
5 REASONS THE EMBODIMENT ACADEMY IS FOR YOU:
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>> You’re tired of feeling stressed, overwhelmed and anxious — unsure of what’s next for you and what the heck to do about it.
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>> You want to feel more connected to yourself — your inner guide, your confidence, your power and your alignment. You don’t know how to slow down and tap in.
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>> You’re tired of the hustle — you’re tired of going from one thing to the next hoping it will fill you up.
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>> You’re tired of the “quick fix” and ready to dive in + learn the tools to live a more connected and inspired life. You’re ready to UPLEVEL.
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>> You’re done playing small and letting your patterns [thought + action] dictate what you do — you’re ready to let go of what doesn’t serve you and STEP INTO a more aligned mindset and fall in love with the badass + empowered babe that you are.
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This is going to be epic but it’s not just a surface-level bypassing program. Get ready to peel back the layers of discontent and the shit that’s been holding you back and reconnect with the deep desires you have to create lasting change. Get ready to ask yourself some hard questions and take epic action in your life.
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It’s time to step up and into who you’re meant to be.⚡️
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The Embodiment Academy is open for only 2 more days. It’s time to stop playing small.🔥
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Drop a “READY TO EMBODY” in the comments below for more info!
5 REASONS THE EMBODIMENT ACADEMY IS FOR YOU: ⠀⠀⠀⠀⠀ >> You’re tired of feeling stressed, overwhelmed and anxious — unsure of what’s next for you and what the heck to do about it. ⠀⠀⠀⠀ >> You want to feel more connected to yourself — your inner guide, your confidence, your power and your alignment. You don’t know how to slow down and tap in. ⠀⠀⠀⠀ >> You’re tired of the hustle — you’re tired of going from one thing to the next hoping it will fill you up. ⠀⠀⠀⠀⠀ >> You’re tired of the “quick fix” and ready to dive in + learn the tools to live a more connected and inspired life. You’re ready to UPLEVEL. ⠀⠀⠀⠀⠀ >> You’re done playing small and letting your patterns [thought + action] dictate what you do — you’re ready to let go of what doesn’t serve you and STEP INTO a more aligned mindset and fall in love with the badass + empowered babe that you are. ⠀⠀⠀⠀ This is going to be epic but it’s not just a surface-level bypassing program. Get ready to peel back the layers of discontent and the shit that’s been holding you back and reconnect with the deep desires you have to create lasting change. Get ready to ask yourself some hard questions and take epic action in your life. ⠀⠀⠀⠀⠀ It’s time to step up and into who you’re meant to be.⚡️ ⠀⠀⠀⠀⠀ The Embodiment Academy is open for only 2 more days. It’s time to stop playing small.🔥 ⠀⠀⠀⠀⠀⠀ Drop a “READY TO EMBODY” in the comments below for more info!
Gotta check out Riki's Spinal Flexion Series @synergysportsmedicine 
She's tops in her game. 
#loveyourbody #healthyback
TEST your ability to sustain ♦️DEEP ABDOMINAL (TA) ENGAGEMENT♦️ PILATES is all about the deep abdominals (transversus abdominis [TA] - it’s acts as a corset & stabilizes your pelvis & lower back, engagement involves drawing up on your pelvic floor & using your breath) 👉foundational to movement. Are you engaging your TA? ⚠️If not you are a risk of hurting your lower back?? 📍The foam roller is a great tool to check your form ... it changes stability & stability requires your TA! ➡️SWIPE to see 3 exercises, progressing in difficulty. ❤️Be sure to like & save for later! ———————————————————
SET-UP: 🔺use the foam roller lengthwise, 🔺place your tail at one end & your head at the other 🔺knees bent, hip distance apart 🔺 feet planted on the mat 🔺hands resting on the mat to assist with stabilization. ⬇️⬇️⬇️
(A) to START: 🔺neutral pelvis, square & level - maintain throughout leg movement. 🔺place one hand between lower back & roller as you move your leg(s) be sure your pelvis does not rock or tilt 🔺 lower legs only as low as you maintain deep abdominal engagement
⚠️belly button to spine - not popping/rounding (B) PROGRESSION: 🔺 imprinted pelvis, slight posterior tilt - hip bones & ribs an inch closer together - lower back closer to the roller but not jammed in (obliques are helping out with the load of the legs) 🔺legs in table top - maintain imprint throughout leg motion ⚠️ you should not feel stress or pain in your lower back!! If you do, regroup ab engagement or go back to (A) ⚠️once your deep abs are strong enough you can work in neutral. (C) ADVANCE: 🔺stack elbows under shoulders 🔺imprinted pelvis 🔺eye gaze towards knees 🔺knees tabletop 🔺Abs ON! 🔺 above principles apply
⚠️to modify, rest toes on the mat
👉FORM OVER REPS!! There should be NO lower back pain. This challenges abdominal strength & endurance ⚠️which takes time to build! ———————————————————-
#pilatesstudio #pilatesinstructor #pilateswithprops  #coreworkout #core #abdominalworkout #abchallenge #backhealth #matpilates #pilatesforeverybody #homeexersises #pilates #pilatesforathletes #corendurance #foamroller #pilatesroller #pilatesfit #pilateslove  #enduranceathletes #foamrollerfriday #healthyback
TEST your ability to sustain ♦️DEEP ABDOMINAL (TA) ENGAGEMENT♦️ PILATES is all about the deep abdominals (transversus abdominis [TA] - it’s acts as a corset & stabilizes your pelvis & lower back, engagement involves drawing up on your pelvic floor & using your breath) 👉foundational to movement. Are you engaging your TA? ⚠️If not you are a risk of hurting your lower back?? 📍The foam roller is a great tool to check your form ... it changes stability & stability requires your TA! ➡️SWIPE to see 3 exercises, progressing in difficulty. ❤️Be sure to like & save for later! ——————————————————— SET-UP: 🔺use the foam roller lengthwise, 🔺place your tail at one end & your head at the other 🔺knees bent, hip distance apart 🔺 feet planted on the mat 🔺hands resting on the mat to assist with stabilization. ⬇️⬇️⬇️ (A) to START: 🔺neutral pelvis, square & level - maintain throughout leg movement. 🔺place one hand between lower back & roller as you move your leg(s) be sure your pelvis does not rock or tilt 🔺 lower legs only as low as you maintain deep abdominal engagement ⚠️belly button to spine - not popping/rounding (B) PROGRESSION: 🔺 imprinted pelvis, slight posterior tilt - hip bones & ribs an inch closer together - lower back closer to the roller but not jammed in (obliques are helping out with the load of the legs) 🔺legs in table top - maintain imprint throughout leg motion ⚠️ you should not feel stress or pain in your lower back!! If you do, regroup ab engagement or go back to (A) ⚠️once your deep abs are strong enough you can work in neutral. (C) ADVANCE: 🔺stack elbows under shoulders 🔺imprinted pelvis 🔺eye gaze towards knees 🔺knees tabletop 🔺Abs ON! 🔺 above principles apply ⚠️to modify, rest toes on the mat 👉FORM OVER REPS!! There should be NO lower back pain. This challenges abdominal strength & endurance ⚠️which takes time to build! ———————————————————- #pilatesstudio  #pilatesinstructor  #pilateswithprops  #coreworkout  #core  #abdominalworkout  #abchallenge  #backhealth  #matpilates  #pilatesforeverybody  #homeexersises  #pilates  #pilatesforathletes  #corendurance  #foamroller  #pilatesroller  #pilatesfit  #pilateslove  #enduranceathletes  #foamrollerfriday  #healthyback 
Freelancerze! Dziś jest Twoje święto! 🎉😄
Z tej okazji pas HealthyBack przeceniamy o 23% na naszej stronie - link w bio ⬅️🎁 ➖ Zobacz, co Freelance Mama pisze o naszym pasie: 📝⬇️ "Z moim kręgosłupem bywa różnie. Niby tragedii nie ma, ale codzienna praca przy komputerze daje mu się we znaki. Dlatego chętnie przetestowałam pas Healthy Back. Już po pierwszym założeniu poczułam różnicę, jakby ktoś zdjął mi spory ciężar z pleców.

Pas zakłada się bardzo szybko – wystarczy położyć go na dolnym odcinku kręgosłupa, naciągnąć pasy na kolana i odpowiednio je wyregulować. HealthyBack stabilizuje miednicę, rozkłada ciężar, przywracając naturalne zaokrąglenie kręgosłupa i zapewniając wsparcie dla odcinka lędźwiowego. Korzystając z niego przynajmniej przez 15 minut dziennie (a można też do oporu), pomagasz organizmowi wypracować nawyk prawidłowej postawy, tak by po pewnym czasie sam ją przyjmował.

Dużą zaletą pasa jest jego mobilność. Jest lekki, a po złożeniu staje się niewielką torebeczką. Dzięki temu możesz korzystać z niego również popijając kawkę na kanapie, medytując albo podczas długiej podróży pociągiem.

Chcąc nie zrujnować swojego kręgosłupa, trzeba pamiętać o częstych przerwach, wstawaniu od biurka i aktywności fizycznej. A pas HealthyBack jest świetnym uzupełnieniem, które pomaga wypracować zdrowy nawyk podczas codziennej pracy przy komputerze. Z nim każde krzesło staje się tym ergonomicznym."
Freelancerze! Dziś jest Twoje święto! 🎉😄 Z tej okazji pas HealthyBack przeceniamy o 23% na naszej stronie - link w bio ⬅️🎁 ➖ Zobacz, co Freelance Mama pisze o naszym pasie: 📝⬇️ "Z moim kręgosłupem bywa różnie. Niby tragedii nie ma, ale codzienna praca przy komputerze daje mu się we znaki. Dlatego chętnie przetestowałam pas Healthy Back. Już po pierwszym założeniu poczułam różnicę, jakby ktoś zdjął mi spory ciężar z pleców. Pas zakłada się bardzo szybko – wystarczy położyć go na dolnym odcinku kręgosłupa, naciągnąć pasy na kolana i odpowiednio je wyregulować. HealthyBack stabilizuje miednicę, rozkłada ciężar, przywracając naturalne zaokrąglenie kręgosłupa i zapewniając wsparcie dla odcinka lędźwiowego. Korzystając z niego przynajmniej przez 15 minut dziennie (a można też do oporu), pomagasz organizmowi wypracować nawyk prawidłowej postawy, tak by po pewnym czasie sam ją przyjmował. Dużą zaletą pasa jest jego mobilność. Jest lekki, a po złożeniu staje się niewielką torebeczką. Dzięki temu możesz korzystać z niego również popijając kawkę na kanapie, medytując albo podczas długiej podróży pociągiem. Chcąc nie zrujnować swojego kręgosłupa, trzeba pamiętać o częstych przerwach, wstawaniu od biurka i aktywności fizycznej. A pas HealthyBack jest świetnym uzupełnieniem, które pomaga wypracować zdrowy nawyk podczas codziennej pracy przy komputerze. Z nim każde krzesło staje się tym ergonomicznym."
Lower back pain is what got me onto a mat in the first place, about 5years ago. Believe me, before that I wasn’t interested in that ‘yoga thing’ AT ALL. But my back pain got REALLY bad — I couldn’t get out of bed normally... Every morning I had to ROLL out of bed, into all fours on the floor... and then gradually get into vertical position. Insane, right?
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I remember putting on my first yoga video in the morning, before going to the office — it was only 30-minute long and I had zero expectations it would help. But it did. That day I felt ZERO pain. I kept showing up for myself and I can honestly tell you — that ‘yoga thing’ freaking works, more than you can imagine, actually.🔥🔥🔥
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If lower back pain is on your Menu of Daily Struggles, join me on YouTube (Cheeky Yoga Club)📲 and try my new, very short flow — it’s only 13-minute long. Because it’s so short, I recommend doing it every morning... or even every morning AND evening. Believe me, you’ll feel the difference 😎👍🏾
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Keep showing up for yourself xx
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If you’re curious about yoga, join me here: @cheekyyogaclub 🙌🏽
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#lowerbackpain #lowerbackpainrelief #yogaforlowerbackpain #yogaforhealthyback #healthyback #hipopeners #yogatherapy #fitnesstransformation #yogaforall #yogaforallbodies #yogaformen #yogaformoms #yogaformind #backexercises #healing #yogahealing #yogavideo #yogavideos #yogatutorial #yogainstructor #yogainspo #yogachallenge #yogateacher #yogateacherlondon #london #officelife #fitnessfashion #fitnessfashiongym #nikewomen #nikeyoga
Lower back pain is what got me onto a mat in the first place, about 5years ago. Believe me, before that I wasn’t interested in that ‘yoga thing’ AT ALL. But my back pain got REALLY bad — I couldn’t get out of bed normally... Every morning I had to ROLL out of bed, into all fours on the floor... and then gradually get into vertical position. Insane, right? • I remember putting on my first yoga video in the morning, before going to the office — it was only 30-minute long and I had zero expectations it would help. But it did. That day I felt ZERO pain. I kept showing up for myself and I can honestly tell you — that ‘yoga thing’ freaking works, more than you can imagine, actually.🔥🔥🔥 • If lower back pain is on your Menu of Daily Struggles, join me on YouTube (Cheeky Yoga Club)📲 and try my new, very short flow — it’s only 13-minute long. Because it’s so short, I recommend doing it every morning... or even every morning AND evening. Believe me, you’ll feel the difference 😎👍🏾 • Keep showing up for yourself xx • If you’re curious about yoga, join me here: @cheekyyogaclub 🙌🏽 • #lowerbackpain  #lowerbackpainrelief  #yogaforlowerbackpain  #yogaforhealthyback  #healthyback  #hipopeners  #yogatherapy  #fitnesstransformation  #yogaforall  #yogaforallbodies  #yogaformen  #yogaformoms  #yogaformind  #backexercises  #healing  #yogahealing  #yogavideo  #yogavideos  #yogatutorial  #yogainstructor  #yogainspo  #yogachallenge  #yogateacher  #yogateacherlondon  #london  #officelife  #fitnessfashion  #fitnessfashiongym  #nikewomen  #nikeyoga 
Finally Friday! Step on to your mats and get ready to flow through intense and exciting Yoga classes at Masters’ Yoga Sadhan. View your preferred classes and make your bookings @ www.mastersyogasadhan.com/schedule 🧘‍♀️❤️
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#healthyback #hotstretch #wallropeyoga #hotbasics #prenatalyoga #mastersyoga #yoga #yogasingapore #yogalife #weloveyoga #yogaforstress #yogapractice #yogafit
Most won’t achieve true #GymnasticStrength  without a solid foundation. Lately, we’ve been posting a lot of higher level #GST skills, but we must remember, especially as adults, it is our consistent foundations training that physically prepares us for these higher level skills.
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Here is Coach Ari (@arihalbert ), doing prone thoracic band pulls.
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Train Spinal Strength & Mobility with us in our Thoracic Bridge and Upper Body Mobility Classes.
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Find this exercise and many more in the  #GymnasticBodies #ThoracicBridge program.
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#HappySpineHappyLife
#TransformGST
#GymnasticBodiesNYC
#GymnasticStrengthTraining
#ChristopherSommer
🎥 by @mattmarlinski
Most won’t achieve true #GymnasticStrength  without a solid foundation. Lately, we’ve been posting a lot of higher level #GST  skills, but we must remember, especially as adults, it is our consistent foundations training that physically prepares us for these higher level skills. . Here is Coach Ari (@arihalbert ), doing prone thoracic band pulls. . Train Spinal Strength & Mobility with us in our Thoracic Bridge and Upper Body Mobility Classes. . Find this exercise and many more in the #GymnasticBodies  #ThoracicBridge  program. . #HappySpineHappyLife  #TransformGST  #GymnasticBodiesNYC  #GymnasticStrengthTraining  #ChristopherSommer  🎥 by @mattmarlinski
You need that support sometimes! 👍🏻 Get your own posture corrector today by using the code: WELOVEDEALS (48 hours only!) LINK IN OUR BIO 👆
You need that support sometimes! 👍🏻 Get your own posture corrector today by using the code: WELOVEDEALS (48 hours only!) LINK IN OUR BIO 👆
Happy Thursday, Peakform fam! It’s the end of the week here in #Burnaby, and we’ve got some exciting news!
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This is our new chiropractic associate Dr. Pan! He’ll be starting on Tuesday, which means the office will be open Tuesdays and Fridays from 9am-7pm, and Sundays from 10am-2pm in addition to our regular hours!
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Click the link in the bio or call Lauren in Burnaby to book with Dr. Pan! And check out our instagram story to get to know him!
Happy Thursday, Peakform fam! It’s the end of the week here in #Burnaby , and we’ve got some exciting news! . This is our new chiropractic associate Dr. Pan! He’ll be starting on Tuesday, which means the office will be open Tuesdays and Fridays from 9am-7pm, and Sundays from 10am-2pm in addition to our regular hours! . Click the link in the bio or call Lauren in Burnaby to book with Dr. Pan! And check out our instagram story to get to know him!
40 fabulous years of Dru Yoga is certainly something worth celebrating. Discover the magic for yourself with TOBY YOGA’s Dru Yoga classes in Sheffield for great health, harmony and happiness. #yoga #dru #druyoga #mindfulness #fitness #stretch #flexibility #healthyback #lessbackpain #improveyourposture #flexible #asana #breath #pranayama #meditation #relaxation #learning #growth #personaldevelopment  #betteryou #liveyourbestlife #transformation #sheffield #southyorkshire #empowerment #success #changeforthebetter #yogaclasses #sheffieldissuper #Sheffieldisnice www.tobyyoga.com
40 fabulous years of Dru Yoga is certainly something worth celebrating. Discover the magic for yourself with TOBY YOGA’s Dru Yoga classes in Sheffield for great health, harmony and happiness. #yoga  #dru  #druyoga  #mindfulness  #fitness  #stretch  #flexibility  #healthyback  #lessbackpain  #improveyourposture  #flexible  #asana  #breath  #pranayama  #meditation  #relaxation  #learning  #growth  #personaldevelopment  #betteryou  #liveyourbestlife  #transformation  #sheffield  #southyorkshire  #empowerment  #success  #changeforthebetter  #yogaclasses  #sheffieldissuper  #Sheffieldisnice  www.tobyyoga.com
Still a few more spots for our FREE Pilates Open House event this Sunday! Sign up NOW at www.springpilateschicago.com.
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If you’ve never take pilates classes at Spring before, come experience the power of Pilates with us!
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We’ll also be raffling off two Pilates privates. Don’t miss out!
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The Pilates method offers you increased strength, mobility, balance, coordination, mind-body awareness, core strength, and so much more!
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Whether you’re a runner looking to cross-train, an athlete wanting to step up your game, a yogi looking to compliment your practice or someone simply wanting to FEEL GOOD and improve your health, we’ve got you covered!
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#pilatesexercise #southportcorridor #northcenter #lakeview #pilatesbody #corestrength #coreworkout #healthyspine #mobilespine #healthyback #strongback #powerhouse #josephpilates #contrology #pilatesapparatus #loveyourbody #fullbodyworkout #fitness
Still a few more spots for our FREE Pilates Open House event this Sunday! Sign up NOW at www.springpilateschicago.com. . . If you’ve never take pilates classes at Spring before, come experience the power of Pilates with us! . . We’ll also be raffling off two Pilates privates. Don’t miss out! . . The Pilates method offers you increased strength, mobility, balance, coordination, mind-body awareness, core strength, and so much more! . . Whether you’re a runner looking to cross-train, an athlete wanting to step up your game, a yogi looking to compliment your practice or someone simply wanting to FEEL GOOD and improve your health, we’ve got you covered! . . #pilatesexercise  #southportcorridor  #northcenter  #lakeview  #pilatesbody  #corestrength  #coreworkout  #healthyspine  #mobilespine  #healthyback  #strongback  #powerhouse  #josephpilates  #contrology  #pilatesapparatus  #loveyourbody  #fullbodyworkout  #fitness 
Thank you @absolutelymama for featuring us in this month’s issue.  Our Post Natal holidays let new mums focus on themselves and recover with women’s health physiotherapy, reformer Pilates and more on a bespoke tailored exercise programme.  And not forgetting the baby massage classes for the little ones to enjoy when they’re not in the fabulous @anantaravilamoura crèche for kids from 16 weeks old... what’s not to like?

#retreat #pilatesreformer #stott #merrithew #rehab #backpain #healthyback #physiotherapy #pilates #rehabgoals #heal #recover #stretch #pilatesreformer #postnatal #metime #babyholiday #womenshealth 
#pelvicfloor
Thank you @absolutelymama for featuring us in this month’s issue. Our Post Natal holidays let new mums focus on themselves and recover with women’s health physiotherapy, reformer Pilates and more on a bespoke tailored exercise programme. And not forgetting the baby massage classes for the little ones to enjoy when they’re not in the fabulous @anantaravilamoura crèche for kids from 16 weeks old... what’s not to like? #retreat  #pilatesreformer  #stott  #merrithew  #rehab  #backpain  #healthyback  #physiotherapy  #pilates  #rehabgoals  #heal  #recover  #stretch  #pilatesreformer  #postnatal  #metime  #babyholiday  #womenshealth  #pelvicfloor 
THE POWER OF THE INNER WORK // Living in your head keeps you exactly where you’re at-- doing the same thing over and over again & expecting a new result.
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Your thought + behavior patterns keep you playing small.
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You need to shift your patterns - you need to get out of your head and into your heart.
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But if you don’t know where to go or what to look for, you’ll stay exactly where you’re at.
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Diving into your subconscious will allow you to be more clear on your patterns and from here — you can learn to shift and re-create new patterns.
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So much of what we do, say and how we live is from previous patterns yet what many of us don’t realize is that these patterns were built so long ago and likely do not serve us anymore.
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These previous patterns include limiting beliefs, negative self-talk & blockages that you’ve created, been given or randomly accumulated throughout your life.
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It’s time to step out of the conditioning and step into living a more mindful and intentional life.
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It’s time to take a dive into the mud that’s keeping you stuck, eliminate what you don’t need and replace them with high-vibration patterns that serve you + your highest self.
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When you’re able to shift these patterns to ones that resonate with you now, you’ll be able to step into:
💫YOUR TRUTH + ALIGNMENT
💫WHAT YOU’RE MEANT TO DO IN THIS WORLD
💫YOUR CONFIDENCE + POWER
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Imagine feeling more aligned, connect, empowered and embodied.

Once you remove the bullshit that’s holding you back and keeping you small, everything becomes more clear and aligned--your path is illuminated.

If you’re over there raising your hand like HECK YES--it’s time to learn more about The Embodiment Academy..
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You’ll learn the tools to access this deeper work and your inner guide--you’ll learn how to connect with yourself & other tools to UPLEVEL and take the steps forward that you’ve always wanted to.
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You’ll step into what you’re meant to do and who you’re meant to be with more confidence, strength + power
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We begin on MONDAY and spots are filling up.
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Drop a ⚡️emoji below if you want to learn more about it--i’ll DM you details
THE POWER OF THE INNER WORK // Living in your head keeps you exactly where you’re at-- doing the same thing over and over again & expecting a new result. ⠀⠀⠀ Your thought + behavior patterns keep you playing small. ⠀⠀⠀ You need to shift your patterns - you need to get out of your head and into your heart. ⠀⠀⠀⠀ But if you don’t know where to go or what to look for, you’ll stay exactly where you’re at. ⠀⠀⠀ Diving into your subconscious will allow you to be more clear on your patterns and from here — you can learn to shift and re-create new patterns. ⠀⠀⠀ So much of what we do, say and how we live is from previous patterns yet what many of us don’t realize is that these patterns were built so long ago and likely do not serve us anymore. ⠀⠀⠀⠀ These previous patterns include limiting beliefs, negative self-talk & blockages that you’ve created, been given or randomly accumulated throughout your life. ⠀⠀⠀⠀ It’s time to step out of the conditioning and step into living a more mindful and intentional life. ⠀⠀⠀⠀ It’s time to take a dive into the mud that’s keeping you stuck, eliminate what you don’t need and replace them with high-vibration patterns that serve you + your highest self. ⠀⠀⠀⠀⠀ When you’re able to shift these patterns to ones that resonate with you now, you’ll be able to step into: 💫YOUR TRUTH + ALIGNMENT 💫WHAT YOU’RE MEANT TO DO IN THIS WORLD 💫YOUR CONFIDENCE + POWER ⠀⠀⠀⠀⠀ Imagine feeling more aligned, connect, empowered and embodied. Once you remove the bullshit that’s holding you back and keeping you small, everything becomes more clear and aligned--your path is illuminated. If you’re over there raising your hand like HECK YES--it’s time to learn more about The Embodiment Academy.. ⠀⠀⠀⠀⠀⠀ You’ll learn the tools to access this deeper work and your inner guide--you’ll learn how to connect with yourself & other tools to UPLEVEL and take the steps forward that you’ve always wanted to. ⠀⠀⠀⠀⠀ You’ll step into what you’re meant to do and who you’re meant to be with more confidence, strength + power ⠀⠀⠀⠀⠀ We begin on MONDAY and spots are filling up. ⠀⠀⠀⠀⠀ Drop a ⚡️emoji below if you want to learn more about it--i’ll DM you details
HOW TO.. Body awareness is key in this exercise to make sure we effectively train the gluteals. You need to keep your trunk, upper body and feet still whilst moving the leg from the hip joint - this avoids cheating with other muscles.

Start position - ✅Your feet, bottom and back should be in a line - imagine you're against a wall and each point is touching ✅Lengthen the top hip away from you to maintain good pelvic alignment. Imagine you are trying to create a small gap between the bottom hip and mat. ✅Your core muscles need to be engaged and active but not over braced to maintain this position and allow for isolated movement from the hip. 👍Why not use a mirror and see how quickly the waist starts to drop, the hips rotate back or the shoulders start to roll forward. 
Movement.

1️⃣Make the movement slow and controlled so just the hip is moving.
2️⃣Work in your controlled range it is not about how high
3️⃣The working sensation should be in the bottom muscle - so play around with your position to help this.

This can take time - don't worry if you don't get it first time!  #exerciseexplained #pain #whattodo #selfhelp #motivation #backpain  #movemore #move #wellness  #healthybody #healthyback #healthymind #bodyandmind #mindandbody #onlinephysio #physiotherapy  #getbacktobeingyou #physio #fordchancellorwellness #rehabilitation #thebackplan #happiness #fitness #exercise #physio #backexercise #spine
HOW TO.. Body awareness is key in this exercise to make sure we effectively train the gluteals. You need to keep your trunk, upper body and feet still whilst moving the leg from the hip joint - this avoids cheating with other muscles. Start position - ✅Your feet, bottom and back should be in a line - imagine you're against a wall and each point is touching ✅Lengthen the top hip away from you to maintain good pelvic alignment. Imagine you are trying to create a small gap between the bottom hip and mat. ✅Your core muscles need to be engaged and active but not over braced to maintain this position and allow for isolated movement from the hip. 👍Why not use a mirror and see how quickly the waist starts to drop, the hips rotate back or the shoulders start to roll forward. Movement. 1️⃣Make the movement slow and controlled so just the hip is moving. 2️⃣Work in your controlled range it is not about how high 3️⃣The working sensation should be in the bottom muscle - so play around with your position to help this. This can take time - don't worry if you don't get it first time! #exerciseexplained  #pain  #whattodo  #selfhelp  #motivation  #backpain  #movemore  #move  #wellness  #healthybody  #healthyback  #healthymind  #bodyandmind  #mindandbody  #onlinephysio  #physiotherapy  #getbacktobeingyou  #physio  #fordchancellorwellness  #rehabilitation  #thebackplan  #happiness  #fitness  #exercise  #physio  #backexercise  #spine 
Did you know that strengthening your abs can help support your lower back? A strong, healthy back is critical for functional daily living. The Ab/Back Machine engages your whole core to help strengthen it for mobility, posture and balance. Plus, all our Curves machines are hydraulic which are built to create resistance that intensifies with effort, so they are perfect for all levels of fitness! What’s your favorite machine on the circuit? Let us know in the comments!
Did you know that strengthening your abs can help support your lower back? A strong, healthy back is critical for functional daily living. The Ab/Back Machine engages your whole core to help strengthen it for mobility, posture and balance. Plus, all our Curves machines are hydraulic which are built to create resistance that intensifies with effort, so they are perfect for all levels of fitness! What’s your favorite machine on the circuit? Let us know in the comments!
This week Isabelle started nursery. Here I am in the staff room; waiting,  hiding, squatting, reading and spying on Isabelle as she explores her fantastic new wild outdoor environment with her new friends. #squat #squatrest #healthyhips #healthyback #healthybody #thenextchapter #toddlerlife #nursery #newbeginnings #development #newexperiences #learning #skills #confidence #friends
Team player!!! Working their way through a 5 rep, 10 min EMOM. (Every minute on the minute)
We’ve certainly taken our time getting to a point, where we would do a lift like the deadlift under the pressure of a timer..
If you’re programming this way, it can be tricky picking the right weight as you really won’t know how the body will respond until the later rounds.. Best to start on the conservative side and increase the load next time, rather than over shoot and hurt yourself, you can always add extra rounds to the end to make it more challenging..
#jointpreservation #jointpreservationtraining #healthyback #healthyhips #legs #stronggirl #deadlift #defrancosgym #fitnessfirstmonavale #fitnessfirst #couplesthattraintogether #notcouplescounselling
Team player!!! Working their way through a 5 rep, 10 min EMOM. (Every minute on the minute) We’ve certainly taken our time getting to a point, where we would do a lift like the deadlift under the pressure of a timer.. If you’re programming this way, it can be tricky picking the right weight as you really won’t know how the body will respond until the later rounds.. Best to start on the conservative side and increase the load next time, rather than over shoot and hurt yourself, you can always add extra rounds to the end to make it more challenging.. #jointpreservation  #jointpreservationtraining  #healthyback  #healthyhips  #legs  #stronggirl  #deadlift  #defrancosgym  #fitnessfirstmonavale  #fitnessfirst  #couplesthattraintogether  #notcouplescounselling 
Do you have a scoliosis? Are you getting ongoing neck, shoulder lower back pain? Osteopathy can help to determine what the exact cause of the scoliosis is and help to improve the movement in the spine in order to help alleviate your pain. You don’t have to suffer. #painmanagement#osteopathicmedicine#osteopath#osteopata#spine#healthyback#spinalpain#healthylife#health#therapy#physicaltherapy
❗Takie są skutki długotrwałego garbienia się❗
Chcesz poznać 17 sposobów dzięki którym możesz przestać się garbić? Opisaliśmy je na naszym blogu 👉🏼 link znajdziesz w bio 😊
❗Takie są skutki długotrwałego garbienia się❗ Chcesz poznać 17 sposobów dzięki którym możesz przestać się garbić? Opisaliśmy je na naszym blogu 👉🏼 link znajdziesz w bio 😊
Day 4 #HeartFeelsYoga 
Circle is closed by my todays #wullbowpose #dhanurasana 
I’m so happy, that my left shoulder pain is gone and i can practice fully flip grips again. Next step is left hand - right foot flip grip and vice versa, stay tuned 🙋🏻‍♀️ Hosts:
@cupcakesandyoga 
@kimterpstra_yoga 
@silver_cloudss 
@yoga_miss_tee 
Sponsors:
@onzie 
@yogi.bare
@thesamadhiinitiative 
@radhabeauty 
@insideoutsideoutsidein 
#yoga #challenge #lifeischallenge #yogi #girlyogi #heartopener #backbends #healthyback #workout #yogaprogress #healthyback #liforme 📸 @mx0r
Day 4 #HeartFeelsYoga  Circle is closed by my todays #wullbowpose  #dhanurasana  I’m so happy, that my left shoulder pain is gone and i can practice fully flip grips again. Next step is left hand - right foot flip grip and vice versa, stay tuned 🙋🏻‍♀️ Hosts: @cupcakesandyoga @kimterpstra_yoga @silver_cloudss @yoga_miss_tee Sponsors: @onzie @yogi.bare @thesamadhiinitiative @radhabeauty @insideoutsideoutsidein #yoga  #challenge  #lifeischallenge  #yogi  #girlyogi  #heartopener  #backbends  #healthyback  #workout  #yogaprogress  #healthyback  #liforme  📸 @mx0r
Happy back➡️happy day! 
Don’t let your hamstrings ruin the party! 
#fleximorning #physicalpoetrytechnique #hamstrings #hamstringstretch #thisisnotyoga #stretch #happyback #healthyback #happybackhappyday
The HappyBack air filled seat cushion from TOGU in Germany....engage your core and keep yourself moving while sitting. You can adjust the amount of air in the cushion for more or less movement. Use it on any sitting surface.

#togu#happyback#activesitting#cushion#chair#chairs#badback#aircushion #movement#healthyback #backexercises #exerciseball #exercises#movingmeditation
Give a man a fish,  you feed him for a day. Practice #fishpose everyday, you get a healthier back for life.

#matsyasana #asanafortheday #yogaphilippines #yogapose #yogaeveryday #backhealth #healthyback #instafit #fitnessaddict #yogisofinstagram
#Repost @jaderiverpdx with @get_repost
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Chiropractic treatment is about more than just spinal adjustments!  Our doctors also use:
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🔊 ultrasound therapy
⚡ electrical stimulation
💆 manual therapy
💪 cupping
🏋️ exercise rehab
🍎 nutritional advice
🦶 kinesiotape
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to promote a healthy musculoskeletal system. We know that every body is different and we will customize a treatment plan that is the best fit for your individual condition.
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#chiropractic #chiropracticworks #chiropracticcare #chiropracticadjustment #healthyback #healthyspine #backpain #neckpain #painrelief #liveactivelivebetter #complementarymedicine #wellness #medicine #activeliving
#Repost  @jaderiverpdx with @get_repost ・・・ Chiropractic treatment is about more than just spinal adjustments!  Our doctors also use: . 🔊 ultrasound therapy ⚡ electrical stimulation 💆 manual therapy 💪 cupping 🏋️ exercise rehab 🍎 nutritional advice 🦶 kinesiotape . to promote a healthy musculoskeletal system. We know that every body is different and we will customize a treatment plan that is the best fit for your individual condition. . #chiropractic  #chiropracticworks  #chiropracticcare  #chiropracticadjustment  #healthyback  #healthyspine  #backpain  #neckpain  #painrelief  #liveactivelivebetter  #complementarymedicine  #wellness  #medicine  #activeliving 
Check out these fitness tips if you suffer from lower back pain from our strength and conditioning coach Rachel Patrick, RDN, LD, CSCS. 💪*video updated*

These tips don't replace recommendations given by your doctor or physical therapist. 
What other fitness or nutrition tips would you like to see from us? Post below 👇
Check out these fitness tips if you suffer from lower back pain from our strength and conditioning coach Rachel Patrick, RDN, LD, CSCS. 💪*video updated* These tips don't replace recommendations given by your doctor or physical therapist. What other fitness or nutrition tips would you like to see from us? Post below 👇
Here’s a great move to improve your spine and shoulder mobility.
👉The go to movement for most people looking to mobilize or stretch their back, is usually some version of an active lower body twist with arm reach- like a scorpion, hip crossover or windshield wiper.
👉These moves are great in their own right, but they require proper levels of mobility and stability to be performed correctly and prevent excessive rotation of the lumbar spine.
👉The issue here is that the lumbar spine has little range of rotation. The greatest amount of rotation of the trunk comes from the thoracic spine.
✅So-this is a safer and more appropriate modification for those with limited mobility, low back pain and/or injury.
✅Stabilize the pelvis and lumbar spine by contracting the adductors (squeezing the roller), maintaining a neutral spine, and tensing your abs. ✅Align yourself properly as shown in the video and rotate only to the point your capable of without loosing the initial tension and position.
💪This will help you improve mobility of the spine and shoulders and the stability of your lumbar spine and hips, while decreasing the chances of injury and further damage.
🎼🎸”Smells Like Teen Spirit” by Nirvana.
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#fit #fitness #fitnessmotivation #mobility #core #training #train #strengthtraining #strengthandconditioning #performance #results #trainsmart #trainbetter #workout #sport #sports #healthylifestyle #healthyback #ny #nyc #personaltrainer
Here’s a great move to improve your spine and shoulder mobility. 👉The go to movement for most people looking to mobilize or stretch their back, is usually some version of an active lower body twist with arm reach- like a scorpion, hip crossover or windshield wiper. 👉These moves are great in their own right, but they require proper levels of mobility and stability to be performed correctly and prevent excessive rotation of the lumbar spine. 👉The issue here is that the lumbar spine has little range of rotation. The greatest amount of rotation of the trunk comes from the thoracic spine. ✅So-this is a safer and more appropriate modification for those with limited mobility, low back pain and/or injury. ✅Stabilize the pelvis and lumbar spine by contracting the adductors (squeezing the roller), maintaining a neutral spine, and tensing your abs. ✅Align yourself properly as shown in the video and rotate only to the point your capable of without loosing the initial tension and position. 💪This will help you improve mobility of the spine and shoulders and the stability of your lumbar spine and hips, while decreasing the chances of injury and further damage. 🎼🎸”Smells Like Teen Spirit” by Nirvana. . . . . #fit  #fitness  #fitnessmotivation  #mobility  #core  #training  #train  #strengthtraining  #strengthandconditioning  #performance  #results  #trainsmart  #trainbetter  #workout  #sport  #sports  #healthylifestyle  #healthyback  #ny  #nyc  #personaltrainer 
Still keeping my lower back healthy as much as possible but my secret in the last year has been to really work on my shoulders and my upper back and it's working and most importantly it feel so yummy for my body 😊 It's so important to celebrate every improvements that happen no matter how small it is 😊 📷 by @alexavilayoga #practiceandalliscoming #yogaeverywhere #beachyoga #outdooryoga #yogagirl #yogaretreat #yogaeverydamnday #heartopening #healthylifestyle #healthyback #yogaingreece #backbend #parisianyogini #createamagicalyou 🦄🦄🦄
Still keeping my lower back healthy as much as possible but my secret in the last year has been to really work on my shoulders and my upper back and it's working and most importantly it feel so yummy for my body 😊 It's so important to celebrate every improvements that happen no matter how small it is 😊 📷 by @alexavilayoga #practiceandalliscoming  #yogaeverywhere  #beachyoga  #outdooryoga  #yogagirl  #yogaretreat  #yogaeverydamnday  #heartopening  #healthylifestyle  #healthyback  #yogaingreece  #backbend  #parisianyogini  #createamagicalyou  🦄🦄🦄
Watch your step #wildthing 😎
3. Day of

#HeartFeelsYoga 
Hosts:

@cupcakesandyoga 
@kimterpstra_yoga 
@silver_cloudss 
@yoga_miss_tee 
Sponsors:

@onzie 
@yogi.bare
@thesamadhiinitiative 
@radhabeauty 
@insideoutsideoutsidein 
#yoga #challenge #lifeischallenge #yogi #girlyogi #heartopener #backbends #healthyback #workout #sunset #picofinstagram #liforme 📸 by @mx0r
Jugando un poco con estas variaciones con la torre y el reformer @merrithew me encanta las posibilidades para poder enseñar estos exigentes movimientos dando soporte a la espalda y haciéndolo más seguro para personas no tan fuertes aún #pilates inspired by @biancabolissian ❤️ #pilatesreformer #pilatescommunity #stottpilates #core #funcionaltraining #healthyback
2. Day of #HeartFeelsYoga 
#camelposevariation #camelpose #ustrasana 
My version for yesterdays camel pose. I tried it for first time to reach the knees, obviously there is something happening in my back, because this was far away from me couple weeks ago :) 🐪🐫 Hosts:
@cupcakesandyoga 
@kimterpstra_yoga 
@silver_cloudss 
@yoga_miss_tee 
Sponsors:
@onzie 
@yogi.bare
@thesamadhiinitiative 
@radhabeauty 
@insideoutsideoutsidein 
#yoga #challenge #lifeischallenge #yogi #girlyogi #heartopener #backbends #healthyback #workout #homeworkout #liforme #neurosurgeon #onthemat
2. Day of #HeartFeelsYoga  #camelposevariation  #camelpose  #ustrasana  My version for yesterdays camel pose. I tried it for first time to reach the knees, obviously there is something happening in my back, because this was far away from me couple weeks ago :) 🐪🐫 Hosts: @cupcakesandyoga @kimterpstra_yoga @silver_cloudss @yoga_miss_tee Sponsors: @onzie @yogi.bare @thesamadhiinitiative @radhabeauty @insideoutsideoutsidein #yoga  #challenge  #lifeischallenge  #yogi  #girlyogi  #heartopener  #backbends  #healthyback  #workout  #homeworkout  #liforme  #neurosurgeon  #onthemat 
Tudi jaz rabim kontrolo!

Kontrolo nad tem, ali je moja drža pravilna, ali sem postavljena tako, kot je pri posamezni vaji prav, ali diham,... In rabim odklop.

Odklop od razmišljanja o 1000 in 1 stvari.

Fokus. Osredotočenost samo nase. Na moje telo, na simetrije in asimetrije, ki sem si jih pridelala z držo, z (ne)gibanjem, s ponavljajočimi gibi pri delu, s sedenjem.

Samo koncentracija na moje dihanje, na moje misli, ki se mi pojavljajo medtem, ko mi je pri kakšni vaji težko... Znam kontrolirati svoje misli?

Skoraj 15 let sem že navdušena nad Pilatesom. In 13 let ga že poučujem. Navdušeno! 🙂 
In ta mesec sem začela obiskovat ure joge. Ne zato, ker nebi več verjela v Pilates, ampak zato, ker sem dolgo verjela, da joga ni zame! Da mi ne bo šlo, da se bom vsa tresla v kakšni pozi ( ok, to sedaj vidim, da se res! 🤣), da me bodo drugi opazili, kako mi ne gre, kako sem vsa trda... Uf, same "spodbudne" misli!! Želela sem v živo preizkusiti, če je to res in preveriti moje omejujoče prepričanje.

V bistvu se ni zgodilo nič od tega (razen, da se tresem v kakšni pozi, da sem zategnjena v kakšni drugi pozi, da včasih pozabim dihat, ker mi je težko in ker moram razmišljati o toliko detajlih). Sedaj vem, da je vse to ok! Da se ne rabim obremenjevat zaradi tega, da se ne rabim krivit in počutit slabo. 
Predvsem pa vem, da sem tam zaradi sebe! Zaradi svojega telesa. Zaradi svoje želje, da odpravim kakšno nepotrebnost, ki sem jo naložila svojemu telesu v zadnjih letih.

Zato mi je lažje!

Vem, da nisem edina. Kako vem? Ker se pogovarjam z vsemi vami, ki se odločite in naredite korak naprej k življenju brez bolečin v sklepih in hrbtenici (to obstaja! 😉 ), ki želite boljše spati, se dobro počutiti, biti v službi bolj produktivni in se nasploh bolje počutiti v svoji koži. 
Ko mi poveste, da je bilo na uri fajn, da se dobro počutite, da vam pa ne gre dihanje, da kakšno vajo težko naredite, da ste vse trde,... Vse to je normalno. Potrebujete čas! Dajte si čas! Nihče vas ne gleda (vsaka ima s sabo ogromno dela!), možgani tudi potrebujejo nekaj ponovitev, da se navadijo in skoordinirajo vse skupaj, predvsem pa vaše telo potrebuje čas, da naredi nekaj čisto drugače.
Tudi jaz rabim kontrolo! Kontrolo nad tem, ali je moja drža pravilna, ali sem postavljena tako, kot je pri posamezni vaji prav, ali diham,... In rabim odklop. Odklop od razmišljanja o 1000 in 1 stvari. Fokus. Osredotočenost samo nase. Na moje telo, na simetrije in asimetrije, ki sem si jih pridelala z držo, z (ne)gibanjem, s ponavljajočimi gibi pri delu, s sedenjem. Samo koncentracija na moje dihanje, na moje misli, ki se mi pojavljajo medtem, ko mi je pri kakšni vaji težko... Znam kontrolirati svoje misli? Skoraj 15 let sem že navdušena nad Pilatesom. In 13 let ga že poučujem. Navdušeno! 🙂 In ta mesec sem začela obiskovat ure joge. Ne zato, ker nebi več verjela v Pilates, ampak zato, ker sem dolgo verjela, da joga ni zame! Da mi ne bo šlo, da se bom vsa tresla v kakšni pozi ( ok, to sedaj vidim, da se res! 🤣), da me bodo drugi opazili, kako mi ne gre, kako sem vsa trda... Uf, same "spodbudne" misli!! Želela sem v živo preizkusiti, če je to res in preveriti moje omejujoče prepričanje. V bistvu se ni zgodilo nič od tega (razen, da se tresem v kakšni pozi, da sem zategnjena v kakšni drugi pozi, da včasih pozabim dihat, ker mi je težko in ker moram razmišljati o toliko detajlih). Sedaj vem, da je vse to ok! Da se ne rabim obremenjevat zaradi tega, da se ne rabim krivit in počutit slabo. Predvsem pa vem, da sem tam zaradi sebe! Zaradi svojega telesa. Zaradi svoje želje, da odpravim kakšno nepotrebnost, ki sem jo naložila svojemu telesu v zadnjih letih. Zato mi je lažje! Vem, da nisem edina. Kako vem? Ker se pogovarjam z vsemi vami, ki se odločite in naredite korak naprej k življenju brez bolečin v sklepih in hrbtenici (to obstaja! 😉 ), ki želite boljše spati, se dobro počutiti, biti v službi bolj produktivni in se nasploh bolje počutiti v svoji koži. Ko mi poveste, da je bilo na uri fajn, da se dobro počutite, da vam pa ne gre dihanje, da kakšno vajo težko naredite, da ste vse trde,... Vse to je normalno. Potrebujete čas! Dajte si čas! Nihče vas ne gleda (vsaka ima s sabo ogromno dela!), možgani tudi potrebujejo nekaj ponovitev, da se navadijo in skoordinirajo vse skupaj, predvsem pa vaše telo potrebuje čas, da naredi nekaj čisto drugače.
Are you tired of feeling stuck where you’re at in the hustle of life? Craving the opportunity to connect to your deepest dreams and desires, your innermost truth and alignment?
⠀⠀⠀⠀⠀
Introducing: The Embodiment Academy.✨
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A small group coaching program that will take you on a journey of yourself to allow you to feel connected, in alignment, and the embodied badass babe that you are meant to be.
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This program isn’t for the bypassers—this isn’t a surface level job. We’re gonna go deep to peel back the layers and strip away the bullshit — the negative thoughts and behavior patterns, the limiting beliefs and energetic blockages that have been keeping you where you’re at.⚡️
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We’re doing a spring cleaning for your mind, body & soul to reconnect you with the magnetic leader that you are—
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A full-spectrum, holistic program that every light-leading, high-vibe, empowered and embodied badass babe needs in order to truly step into their essence, truth, confidence and power in this world.
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Reminder: you become more alive and embodied when you connect with your higher self.🙌🏼
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This program isn’t like any other coaching program out there-- this one is for YOU if you’re ready to stop bypassing the hard stuff— if you’re ready to heal from the inside out. If you’re ready to connect to your higher self and step into your path with more alignment, confidence, truth & power.
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It’s time to embody the badass you are.🔥
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~~ there are only 12 spots available ~~
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When you sign up, you’ll get unlimited access to The Embodiment Academy online portal with so many videos, PDFs, and actionable worksheets...
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AND….
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> Weekly coaching calls where you’ll receive 1:1 support
> Weekly action items to help you to reconnect to your guide within and continue to transform
> 24/7 support from the amazing sisters inside the FB community > Support from me inside the FB group
...and so much more.
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This program is filled with LOVE, SUPPORT + ACCOUNTABILITY so you dive in and step up into who you’re meant to be.🦋
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It’s time to embody your truth, confidence & power.
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Comment EMBODY below for more info! 👇🏽
Are you tired of feeling stuck where you’re at in the hustle of life? Craving the opportunity to connect to your deepest dreams and desires, your innermost truth and alignment? ⠀⠀⠀⠀⠀ Introducing: The Embodiment Academy.✨ ⠀⠀⠀⠀⠀ A small group coaching program that will take you on a journey of yourself to allow you to feel connected, in alignment, and the embodied badass babe that you are meant to be. ⠀⠀⠀⠀⠀ This program isn’t for the bypassers—this isn’t a surface level job. We’re gonna go deep to peel back the layers and strip away the bullshit — the negative thoughts and behavior patterns, the limiting beliefs and energetic blockages that have been keeping you where you’re at.⚡️ ⠀⠀⠀⠀⠀ We’re doing a spring cleaning for your mind, body & soul to reconnect you with the magnetic leader that you are— ⠀⠀⠀⠀⠀ A full-spectrum, holistic program that every light-leading, high-vibe, empowered and embodied badass babe needs in order to truly step into their essence, truth, confidence and power in this world. ⠀⠀⠀⠀⠀ Reminder: you become more alive and embodied when you connect with your higher self.🙌🏼 ⠀⠀⠀⠀⠀ This program isn’t like any other coaching program out there-- this one is for YOU if you’re ready to stop bypassing the hard stuff— if you’re ready to heal from the inside out. If you’re ready to connect to your higher self and step into your path with more alignment, confidence, truth & power. ⠀⠀⠀⠀⠀ It’s time to embody the badass you are.🔥 ⠀⠀⠀⠀⠀ ~~ there are only 12 spots available ~~ ⠀⠀⠀⠀ When you sign up, you’ll get unlimited access to The Embodiment Academy online portal with so many videos, PDFs, and actionable worksheets... ⠀⠀⠀⠀⠀ AND…. ⠀⠀⠀⠀ > Weekly coaching calls where you’ll receive 1:1 support > Weekly action items to help you to reconnect to your guide within and continue to transform > 24/7 support from the amazing sisters inside the FB community > Support from me inside the FB group ...and so much more. ⠀⠀⠀⠀⠀ This program is filled with LOVE, SUPPORT + ACCOUNTABILITY so you dive in and step up into who you’re meant to be.🦋 ⠀⠀⠀⠀ It’s time to embody your truth, confidence & power. ⠀⠀⠀⠀⠀ Comment EMBODY below for more info! 👇🏽
As they say, a sedentary lifestyle is just as bad as smoking. Let’s get moving! #jumpropechallenge -1min 2ct, #jumpingjacks -50ct, #plankchallenge -30sec, #jumpsquats -70ct, #situps -45ct with 15lbs, #yoga -25min, #worshipdance with my 👶🏻 -1hr #movement #healthyback #healthyheart #happymood #lovetheskinyourin #ilovemylife #dancer #danceislife
Our Healthy Back Series starts this Saturday and will educate students on how yoga, building strength, movement, breathing, and relaxation all contribute to easing back pain and stiffness. Still a few spaces remaining! #yogaforbackpain #healthyback #liveyogastudio #southsurrey #whiterock
Zapraszam Cię na Akademię Zdrowego Ciała - gwarantuję Ci ze będzie to dobrze spędzony czas! 
Zapisz się już teraz bo ilość miejsc jest ograniczona
Wiecej info na fb
https://www.facebook.com/events/1970690946310226/?ti=cl

#healthylifestyle #healthyback #zdrowecialo #zdrowykregoslup #fizjoterapia #fizjoterapeuta
👉Gentle Yoga for lower back pain👈
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The video above is just a quick summary, for the full session (13-minute long) jump on my Youtube channel or type: http://bit.ly/CheekyLowerBackPain 👩‍💻👨‍💻
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Lower back pain is what got me onto a mat in the first place (believe me, before that I wasn't interested in this 'yoga thing' at all!) — and I was quickly *shocked* by the results. Still cannot recommend it enough. •
The power of regular movement, relaxation and breathwork is absolutely mindblowing — and so underrated. •
This session is beginner-friendly 👩🏾🧔🏻and senior-friendly. 👵🏼👴🏾
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What you might need:
🌀 1-2 thick books
🌀 1-2 pillows
🌀 A blanket
🌀 A yoga mat or non-slippery ground
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Enjoy and, once you've tried it, PLEASE let me know your thoughts. 💌 It means a lot to me. •
Thank you for showing up for yourself.🙏💛
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#lowerbackpain #lowerbackpainrelief #yogaforlowerbackpain #yogaforhealthyback #healthyback #hipopeners #yogatherapy #cheekyyogaclub #yogaforall #yogaforallbodies #yogaformen #yogaformoms #yogaformind #backexercises #healing #yogahealing #yogavideo #yogavideos #yogatutorial #yogainstructor #yogainspo #yogachallenge #yogateacher #yogateacherlondon #london #officelife #fitnessfashion #fitnessfashiongym #nikewomen #nikeyoga
👉Gentle Yoga for lower back pain👈 • The video above is just a quick summary, for the full session (13-minute long) jump on my Youtube channel or type: http://bit.ly/CheekyLowerBackPain 👩‍💻👨‍💻 • Lower back pain is what got me onto a mat in the first place (believe me, before that I wasn't interested in this 'yoga thing' at all!) — and I was quickly *shocked* by the results. Still cannot recommend it enough. • The power of regular movement, relaxation and breathwork is absolutely mindblowing — and so underrated. • This session is beginner-friendly 👩🏾🧔🏻and senior-friendly. 👵🏼👴🏾 • What you might need: 🌀 1-2 thick books 🌀 1-2 pillows 🌀 A blanket 🌀 A yoga mat or non-slippery ground • Enjoy and, once you've tried it, PLEASE let me know your thoughts. 💌 It means a lot to me. • Thank you for showing up for yourself.🙏💛 • • #lowerbackpain  #lowerbackpainrelief  #yogaforlowerbackpain  #yogaforhealthyback  #healthyback  #hipopeners  #yogatherapy  #cheekyyogaclub  #yogaforall  #yogaforallbodies  #yogaformen  #yogaformoms  #yogaformind  #backexercises  #healing  #yogahealing  #yogavideo  #yogavideos  #yogatutorial  #yogainstructor  #yogainspo  #yogachallenge  #yogateacher  #yogateacherlondon  #london  #officelife  #fitnessfashion  #fitnessfashiongym  #nikewomen  #nikeyoga 
Trabajando con Super Cris la estabilidad lumbar,  la activación de la musculatura abdominal profunda, y buscando conocer nuestro cuerpo.
De esta manera vamos a mejorar los dolores de nuestra espalda, dolor en la zona lumbar y objetivo cumplido, ¡¡dolores fuera!! 👏👏 En este caso lo hemos trabajado con el stabilizer. Cris tiene en su zona lumbar una almohadilla con aire y en su mano un indicador de presión. Realizamos un movimiento y la aguja que marca la presión no se puede mover, si la aguja se mueve hacia arriba es que estamos ejerciendo más presión y si baja es que arqueamos la espalda ejerciendo menos presión.
Tenemos que hacer el movimiento manteniendo nuestra espalda neutra.

Www.madridpersonaltrainers.com

#espalda #espaldasindolor
#espaldasana
#espaldasaludable #back #healthyback #healthybody #lowback #lowbackhealth #entrenamientosaludable #entrenamiento #Entrenamientopersonal #entrenadorpersonal #healthytraining #pesonaltraining #personaltrainer #stabilazer
Trabajando con Super Cris la estabilidad lumbar, la activación de la musculatura abdominal profunda, y buscando conocer nuestro cuerpo. De esta manera vamos a mejorar los dolores de nuestra espalda, dolor en la zona lumbar y objetivo cumplido, ¡¡dolores fuera!! 👏👏 En este caso lo hemos trabajado con el stabilizer. Cris tiene en su zona lumbar una almohadilla con aire y en su mano un indicador de presión. Realizamos un movimiento y la aguja que marca la presión no se puede mover, si la aguja se mueve hacia arriba es que estamos ejerciendo más presión y si baja es que arqueamos la espalda ejerciendo menos presión. Tenemos que hacer el movimiento manteniendo nuestra espalda neutra. Www.madridpersonaltrainers.com #espalda  #espaldasindolor  #espaldasana  #espaldasaludable  #back  #healthyback  #healthybody  #lowback  #lowbackhealth  #entrenamientosaludable  #entrenamiento  #Entrenamientopersonal  #entrenadorpersonal  #healthytraining  #pesonaltraining  #personaltrainer  #stabilazer 
Yoga for Healthy Backs is THIS FRIDAY, 6:30-8:30! @sayshaheinzman will show you how to stabilize, strengthen, and modify your practice to get out of pain. Strengthen core muscles, work with hip flexion and extension, and explore gentle traction to move better and practice more. Learn more or sign up via our profile link. ⬆️
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#brooklyn #brooklynyoga #parkslope #parkslopeyoga #yogaworkshop #yogaforbackpain #backpain #backpainrelief #yogaforhealthybacks #corestrength #yogateacher #lowerbackpain #lowerbackworkout #backworkout #healthyback #coreworkout #core #abs #absworkout
Yoga for Healthy Backs is THIS FRIDAY, 6:30-8:30! @sayshaheinzman will show you how to stabilize, strengthen, and modify your practice to get out of pain. Strengthen core muscles, work with hip flexion and extension, and explore gentle traction to move better and practice more. Learn more or sign up via our profile link. ⬆️ . . . #brooklyn  #brooklynyoga  #parkslope  #parkslopeyoga  #yogaworkshop  #yogaforbackpain  #backpain  #backpainrelief  #yogaforhealthybacks  #corestrength  #yogateacher  #lowerbackpain  #lowerbackworkout  #backworkout  #healthyback  #coreworkout  #core  #abs  #absworkout 
WORKPLACE YOGA - CVIČENIE NA STOLIČKE
Ako si uľaviť od bolesti chrbtice a kĺbov počas pracovnej doby :-) Sedavý spôsob života a nesprávne pohybové návyky sa skôr či neskôr prejavia u každého často práve v podobe bolesti chrbta. Akékoľvek sedenie dlhšie ako 30 minút, už je nezdravé a je potrebné sa aj počas pracovného nasadenia aspoň na chvíľu zastaviť, trošku svoje telo rozhýbať a tak zároveň aj optimalizovať svoj pracovný výkon. Na tomto workshope si spoločne ukážeme zopár účinných cvikov a relaxačných techník, na ktoré budete potrebovať iba zopár minút denne a sami uvidíte, ako sa bolesti postupne vytratia a vy sa budete cítiť oveľa lepšie. :-) Čaká nás: - prednáška o fungovaní našej chrbtice, o správnych a nesprávnych  pohybových návykoch a ako ich odstrániť,
- odpovede na Vaše otázky,
- cvičenie na stoličke - vhodné cviky do kancelárie, ktoré Vám  pomôžu zbaviť sa bolesti chrbtice
- lekcia power jogy zameraná na cviky odstraňujúce bolesť chrbtice  a podporujúce znovuobnovenie funkčnosti chrbtice,
- jednoduché relaxačné techniky na odstránenie stresu a načerpanie  novej energie.

Všetky podrobné informácie, aj online prihlášku nájdete na: https://www.yogo.sk/Workshopy

Tešíme sa na Vás :-) #yoga #poweryoga #yogainoffice #office #officeyoga #healthyback #zdravychrbat #yogaeverydamnday #yogaeverywhere #chairyoga #yogaonchair #exerciseinoffice #jogavkancelari #zbavsabolesti #stacimalo #yogoforyoga #yogosk @yogo.sk
WORKPLACE YOGA - CVIČENIE NA STOLIČKE Ako si uľaviť od bolesti chrbtice a kĺbov počas pracovnej doby :-) Sedavý spôsob života a nesprávne pohybové návyky sa skôr či neskôr prejavia u každého často práve v podobe bolesti chrbta. Akékoľvek sedenie dlhšie ako 30 minút, už je nezdravé a je potrebné sa aj počas pracovného nasadenia aspoň na chvíľu zastaviť, trošku svoje telo rozhýbať a tak zároveň aj optimalizovať svoj pracovný výkon. Na tomto workshope si spoločne ukážeme zopár účinných cvikov a relaxačných techník, na ktoré budete potrebovať iba zopár minút denne a sami uvidíte, ako sa bolesti postupne vytratia a vy sa budete cítiť oveľa lepšie. :-) Čaká nás: - prednáška o fungovaní našej chrbtice, o správnych a nesprávnych pohybových návykoch a ako ich odstrániť, - odpovede na Vaše otázky, - cvičenie na stoličke - vhodné cviky do kancelárie, ktoré Vám pomôžu zbaviť sa bolesti chrbtice - lekcia power jogy zameraná na cviky odstraňujúce bolesť chrbtice a podporujúce znovuobnovenie funkčnosti chrbtice, - jednoduché relaxačné techniky na odstránenie stresu a načerpanie novej energie. Všetky podrobné informácie, aj online prihlášku nájdete na: https://www.yogo.sk/Workshopy Tešíme sa na Vás :-) #yoga  #poweryoga  #yogainoffice  #office  #officeyoga  #healthyback  #zdravychrbat  #yogaeverydamnday  #yogaeverywhere  #chairyoga  #yogaonchair  #exerciseinoffice  #jogavkancelari  #zbavsabolesti  #stacimalo  #yogoforyoga  #yogosk  @yogo.sk
Hip Hinge - do your clients fail to maintain a good posture during any kind of hip hinge ? .
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Here is yesterdays student toby who is part way through his pt qualification going through coaching for the hip hinge.
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1️⃣ & 2️⃣ show Toby with a rounded back tucking his pelvis under from back to front (posterior pelvic tilt). .
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3️⃣ & 4️⃣ show a test with a broom stick were i ask him to fold at the hip with the stick on his back. During 4️⃣ I have prompted him to pull his scapular back and down and to maintain contact with the stick from shoulders to Glutes with a anterior pelvic tilt (front to back) rather that posterior pelvic tilt from the previous clips. .
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5️⃣ result - Proficient solid movement holding a neutral spine which will keep your clients injury free from just a few simple coaching cues. .
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#bodyaidsolutions #fitness #healthyback #moveefficiently #movecorrectly #bodybuilding #functionalfitness #coachinglife #coachingcues
Hip Hinge - do your clients fail to maintain a good posture during any kind of hip hinge ? . . Here is yesterdays student toby who is part way through his pt qualification going through coaching for the hip hinge. . 1️⃣ & 2️⃣ show Toby with a rounded back tucking his pelvis under from back to front (posterior pelvic tilt). . . 3️⃣ & 4️⃣ show a test with a broom stick were i ask him to fold at the hip with the stick on his back. During 4️⃣ I have prompted him to pull his scapular back and down and to maintain contact with the stick from shoulders to Glutes with a anterior pelvic tilt (front to back) rather that posterior pelvic tilt from the previous clips. . . 5️⃣ result - Proficient solid movement holding a neutral spine which will keep your clients injury free from just a few simple coaching cues. . . . #bodyaidsolutions  #fitness  #healthyback  #moveefficiently  #movecorrectly  #bodybuilding  #functionalfitness  #coachinglife  #coachingcues 
Ab jetzt haben wir neue Themen und Zeiten in unseren Group Workouts im @mcfit_ Köln-Kalk!

Mittwochs übernimmt @jtizzle39 und den Donnerstag teilen wir uns, wobei Jeff den Mobilitykurs macht!

Die Group Workouts sind kostenfrei und wenn ihr noch keine Mitglieder seid, kommt einfach für ein Probetraining vorbei und überzeugt euch von der Qualität unserer Arbeit!

Peace👇

#PerformanceCoach #McFit #functionalfitness #CrossFit #Ernährung #kettlebell #burn #healthyback
Ab jetzt haben wir neue Themen und Zeiten in unseren Group Workouts im @mcfit_ Köln-Kalk! Mittwochs übernimmt @jtizzle39 und den Donnerstag teilen wir uns, wobei Jeff den Mobilitykurs macht! Die Group Workouts sind kostenfrei und wenn ihr noch keine Mitglieder seid, kommt einfach für ein Probetraining vorbei und überzeugt euch von der Qualität unserer Arbeit! Peace👇 #PerformanceCoach  #McFit  #functionalfitness  #CrossFit  #Ernährung  #kettlebell  #burn  #healthyback 
EXERCISE EXPLAINED...THE CLAM.⠀
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An exercise designed to target a group of muscles around our buttocks - called our gluteals or glutes for short.
But why do we need strong, functioning glutes??? ⠀
Our glutes are important because they help to stabilise and control the hips, pelvis, knees and ankles. They are also the 'powerhouse' muscles of the body giving us propulsion and speed when we need it and are are hugely important for balance. ⠀
Most of us don't use our glutes as much as we could day to day. We tend to sit too much and avoid taking the stairs - both of which switch off these highly important muscles .⠀
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When our glutes are weak and/or tight – excessive strain and tension is placed on the joints in the back and lower limbs. ⠀
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The gluteal muscles help:⠀
•  Lift us from a squatted position⠀
•  Climb stairs⠀
•  Walk uphill⠀
•  Keep the pelvis stable as we walk or run⠀
•  Keep the knees aligned⠀
•  Maintain our standing balance⠀
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This is an exercise that is often done without control which will affect the effectiveness of this movement.⠀
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Keep your eyes peeled for our “How to tips”…⠀ #exerciseexplained #pain #whattodo #selfhelp #motivation #backpain  #movemore #move #wellness  ##healthybody #healthyback #healthymind #bodyandmind #mindandbody #onlinephysio #physiotherapy  #getbacktobeingyou #physio #fordchancellorwellness #rehabilitation #thebackplan #happiness #fitness #exercise #physio #backexercise #spine #spinehealth
EXERCISE EXPLAINED...THE CLAM.⠀ ⠀ An exercise designed to target a group of muscles around our buttocks - called our gluteals or glutes for short. But why do we need strong, functioning glutes??? ⠀ Our glutes are important because they help to stabilise and control the hips, pelvis, knees and ankles. They are also the 'powerhouse' muscles of the body giving us propulsion and speed when we need it and are are hugely important for balance. ⠀ Most of us don't use our glutes as much as we could day to day. We tend to sit too much and avoid taking the stairs - both of which switch off these highly important muscles .⠀ ⠀ When our glutes are weak and/or tight – excessive strain and tension is placed on the joints in the back and lower limbs. ⠀ ⠀ The gluteal muscles help:⠀ • Lift us from a squatted position⠀ • Climb stairs⠀ • Walk uphill⠀ • Keep the pelvis stable as we walk or run⠀ • Keep the knees aligned⠀ • Maintain our standing balance⠀ ⠀ This is an exercise that is often done without control which will affect the effectiveness of this movement.⠀ ⠀ Keep your eyes peeled for our “How to tips”…⠀ #exerciseexplained  #pain  #whattodo  #selfhelp  #motivation  #backpain  #movemore  #move  #wellness  ##healthybody  #healthyback  #healthymind  #bodyandmind  #mindandbody  #onlinephysio  #physiotherapy  #getbacktobeingyou  #physio  #fordchancellorwellness  #rehabilitation  #thebackplan  #happiness  #fitness  #exercise  #physio  #backexercise  #spine  #spinehealth 
Bad Habits for Your Back pain: Sit Too Long.
It stresses your back muscles, neck, and spinal column. Slumping over makes it worse. Sit straight in a chair that supports your back, and set the height so your feet rest naturally on the flooring. However no matter how comfortable you get, your back won't like sitting for long stretches. Get up and move around for a number of minutes every half hour to offer your body a break.

#healthylife #healthybody #healthyback #backpain #backpainrelief #backpaintips #backpainsupport #backpainmanagement #backpainfacts #saynotobackpain #bodsupport #wellnes #pain
Bad Habits for Your Back pain: Sit Too Long. It stresses your back muscles, neck, and spinal column. Slumping over makes it worse. Sit straight in a chair that supports your back, and set the height so your feet rest naturally on the flooring. However no matter how comfortable you get, your back won't like sitting for long stretches. Get up and move around for a number of minutes every half hour to offer your body a break. #healthylife  #healthybody  #healthyback  #backpain  #backpainrelief  #backpaintips  #backpainsupport  #backpainmanagement  #backpainfacts  #saynotobackpain  #bodsupport  #wellnes  #pain 
Yoga for Healthy Hips and Back
With Chris
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You will learn to:
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• find comfort in your body and release tension and compression in your hips and back
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• help to prevent injury (e.g. the ability to bend over with ease from the hips instead of the waist)
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• address misalignments
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• create new movement patterns healthier hips and back
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• earn a sequence of exercises you can take home and practice daily
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#healthyhips #healthyback #yoga #releasetension #gentle #therapeutic #yogaforbeginners #yogacommunity #portmoody #savasana #yogaeveryday #kushalayoga
Yoga for Healthy Hips and Back With Chris . You will learn to: . • find comfort in your body and release tension and compression in your hips and back . • help to prevent injury (e.g. the ability to bend over with ease from the hips instead of the waist) . • address misalignments . • create new movement patterns healthier hips and back . • earn a sequence of exercises you can take home and practice daily . . . . . #healthyhips  #healthyback  #yoga  #releasetension  #gentle  #therapeutic  #yogaforbeginners  #yogacommunity  #portmoody  #savasana  #yogaeveryday  #kushalayoga 
When you're old you have to stretch to function...
#hamstrings #healthyback #palmsflat
#chucktaylors #teamoakley
Do you suffer from lower back pain? Do you feel like sometimes that you need a good stretch? Then try the plot pose. If you feel like you need support for your technique then come to @exhaleyogastudio popular Fundamentals course starting Tuesday 16th October @7:30. Great for beginners #exhaleyoga #happiness #healthyback #freedom #flexibility
Do you suffer from lower back pain? Do you feel like sometimes that you need a good stretch? Then try the plot pose. If you feel like you need support for your technique then come to @exhaleyogastudio popular Fundamentals course starting Tuesday 16th October @7:30. Great for beginners #exhaleyoga  #happiness  #healthyback  #freedom  #flexibility 
The #1 question by a long shot that y’all ask me is how to help your low back! Cat cow stretch is where it’s at. Exhale and push the earth away as you round your shoulders like a fraidy cat. Inhale as you reverse it into cow pose. A great warm up for twerking & life in general as well ☝🏼
The #1  question by a long shot that y’all ask me is how to help your low back! Cat cow stretch is where it’s at. Exhale and push the earth away as you round your shoulders like a fraidy cat. Inhale as you reverse it into cow pose. A great warm up for twerking & life in general as well ☝🏼