#herzkalender mit @blossomtime.yoga und @get.it.om
Tag 11 ❤️❤️❤️
Anahata Asana - Herzposition oder Puppy Pose
❣️Start im Vierfußstand.
❣️Langsam die Hände nach vorne wandern bis die Arme gestreckt sind und das Becken über den Knien schwebt.
❣️Brustbein und Kopf dürfen sinken. Sitzbeinhöcker ziehen Richtung Decke.
❣️Entweder du erdest dein Kinn oder die Stirn auf der Matte.
❣️Bleibe hier einige Atemzüge und lass deinen Herzraum immer weicher werden.
❣️Zum Auflösen schieb das Gesäß über die Fersen und komme in Balasana.
💪🏻Dieser “kleine” herabschauende Hund öffnet Schultern und Brustwirbelsäule. Der gesamte Atemraum wird geweitet und die Zwischenrippenmuskulatur gedehnt.
🧘🏻♀️Energetisch erlaubt dir diese Asana nachzugeben und mit offenem Herzen auf das Leben zu vertrauen.🙏🏻
Early morning (or anytime) shoulder selfcare:
👉 Cow pose: on the hands and knees, sink and broaden the front of the body. Slide the shoulders back and down away from the ears, breathing into the sides of the neck. 👉 Cat pose: curl the back upwards and press space between the shoulder blades. Tent the palms up onto the fingertips for added arch and stretch. 👉 Puppy pose: from Child’s pose, slide forward until the hips are right above the knees. (Chin or forehead touches the mat.) Breathe and allow the shoulder muscles to widen and the heart to settle downward bit by bit. 👉 Rabbit pose: from child’s pose, lace the fingers behind the hips. Rock forward, lifting the hips, rolling to the crown of the head. Reach the laced hands up toward the sky, and shift the shoulder bones away from the neck.
Time is an element of life that we can never get back. Time doesn’t stop for anyone. Don’t let time pass you by. Don’t waste time on those and things not worth your time. Don’t waste time procrastinating on your dreams and goals. Don’t even wait until the new year to set and start your goals. Do it now. There’s no better moment than the present. What you do today, reflects in your tomorrow. Invest your time wisely, we only have a limited amount of time on this Earth, make it worthwhile 🌏 ✨
PS. I am here every Sunday 6:30pm teaching Yin Yoga.
It’s 100% floor-based and it involves long holds (3-5min) it’s extremely relaxing and a great way to rest for the new week ✨
Day 9 - Pike #invertforjoy#yogachallenge by @coffeeandrainbows @tiny.kirsty @alexzandrapeters @chelseasyoga @alo.moves @aloyoga ❤️
Puppy pose - aka 'heart melting pose' or anahatasana - is a pose I teach in nearly all of my classes, because most people (including me) have a tight chest and shoulders and this helps to open things up. Most of us also don't have awesome mid-back mobility, so tend to dump into the lower back, so I teach it a bit differently than some people do, to ensure no one has unnecessary back pain.⠀
Come onto all fours and, keeping your hips over your knees, crawl your hands forward and rest your forehead on the floor (or use a block or blanket under your forehead if that's more comfortable).⠀
Make it an active pose by keeping your forearms off the ground and the arms engaged or (my preference) make it a passive/Yin pose by relaxing your arms as much as possible and resting your forearms on the ground.⠀
As you exhale, try to relax your armpits and visualise your chest dropping toward the ground. Continue to focus on your exhales to help you consciously release tension in your chest, shoulders, arms and wherever it crops up.⠀
Keep your spine straight to start, at least, to keep yourself from dumping into your lower back, which can cause pain during longer holds.⠀
Hold there for anywhere from 10 breaths to a few minutes. You'll notice things starting to open up, feel slightly uncomfortable or you might even get some tingles the longer you hold. This is ok - as long as it's discomfort and not pain.⠀
If you want to vary this, bring your hands into prayer, then bend your arms and bring your prayer hands between your shoulder blades. Keep your elbows relatively close to your head. This will get you more into your triceps.⠀
Hold as long as you like.⠀
Release gently and sink back to child's pose for at least 5 breaths. Observe what you feel and where you feel it.⠀
So you guys wanted more videos, here it is! •••
Some morning stretching I like to do just to wake up my body. You can even do them in your bed! In your PJs! Try it out! Sequence for video: •Knees to chest
•Supine Twist- drop knees to one side. Arms out in a T or cactus arms.
•Knees to chest
•Happy Baby, extending one leg then the other(if comfortable)
•Shoulder stand into Plow- if not in your practice, try just lifting your feet up with hips lowered and grounded, you can also do this out of bed with your legs up the wall. •Knees to chest, roll over into child pose into puppy pose
•Cobra- variation: sphinx, upward dog
•Cat/cow •Bridge lifts
And then I rolled off the bed slowly into a wheel pose with feet on the bed and flipped over into squat and then rested into child's pose. How fun to play around! Do what feels good to your body, modify and try different variations for what suits you!
Shoulder series part 1 ❤️ Tight shoulders and upper back muscles are super common in today's society for various reasons (e.g. Excessive forward flexion, from spending a lot of time at a desk/computer, driving, texting, etc). These actions aren't necessarily "bad" for the spine, but if done consistently for long periods of time, reduced mobility can result. Once one muscle loses independent movement, it drags its neighbors along with every contraction and increases strain in neighboring muscle groups. Thus, chronic tightness doesn't develop overnight, and it won't resolve overnight. It will take consistent stretching over time to resolve itself but it is possible!! 🙌🏻 A good exercise to start with is this gentle and effective shoulder opener- puppy pose with a twist. 🙏🏼 Begin in quadruped with a flat back, hands under shoulders and hips over knees. Stretch one arm up overhead and thread the needle underneath your body, pressing the back of the hand into the floor for leverage. Keep the hips lifted high above the knees and Draw your lower belly in actively to create space between the low belly and hip flexors. Inhale to lengthen through the spine, feeling your rib cage expand east to west; exhale to deepen the twist. The opposite hand can either rest by your face, reach straight in front of you, or come around the low back for a bind. Try not to let the hips move- rather, feel the twist come from the middle portion of the spine so the hips remain level. Don't forget to do both sides! 😊 @caitstoopid 💕#puppypose#puppyposevariation#asana#shoulderopener#shoulderstretch#scapula#yoga#pilates#stretch#poppilates#poparmy
OCTOBER ❤️ .
To me the moon is most beautiful in October. I just love that evening crisp air with the beautiful night sky laid out like a velvet cloth with diamond stars sparkling and the moon a glorious pearl with all her love truly radiant ❤️ .
I chose #puppypose as my inverted heart opener for today ❤️ please check in with my gorgeous co hosts for their shares ❤️ .
From the 1st - 12th December we will show gratitude for the things we are grateful for in each month this year. Let your heart be open, and let there be love ❤️
🎁@c2v.accessories 🎁@insideoutsideoutsidein ~ use Leona20 for a discount 🎁@juruyoga (South East Asia winner)
🎄Pose list 🌲
Day 10: October - INVERTED heart opener ❤️ Day 11: November - RECLINED heart opener
Day 12: December- STANDING heart opener .