One of my favourite yoga poses is called Wild Thing, I don’t know why half of the poses are called what they are in yoga! But this one I completely get. As that’s what I feel when I do this. Open.. free.. wild 😜 Happy Sunday ❤️
Mind over Matter.....
Each morning I wake and struggle to rise knowing the challenges of the day ahead of me with this current and thankfully ‘not permanent’ disability. Those words ‘not permanent’ are what I need to remind myself of, to push through my day.
I’m not even half way through this process and I still wake up each day struggling to accept that I won’t be putting on my running shoes to go for my training run. I’m struggling to accept that each day the fitness that I had worked so hard to build, is crumbling. I struggle to accept that I’m not self-sufficient and have to reply on others to help me. However deep down I know that those struggles are only temporary and are only making me stronger. Instead of letting those struggles consume me, I’m working hard to use them to set new goals and focus on becoming a better me! Those struggles are teaching me patience and acceptance.
Tip #56 - Accept what you can’t change, have the courage to change the things you can and gain the insight to know the difference. #lovelife#ivegotthis#runfree
👋🏼 Hey Yogis!
🍁🍄🍃 FALL is in full swing so we think it’s the perfect time to #FallForCore !!!
🔥 Join us November 24 - 30 as we show you new ways to strengthen the vital powerhouse of our bodies. For 7 days we will present fresh, fun ideas so you will have a whole new repertoire for your personal practice!
Here’s how to play along ::
🔸 Follow all hosts & sponsors
🔸 Share this flyer on your page with the hashtag #FallForCore & tag some friends to join
🔸 Check out the hosts’ posts each day of the challenge for helpful ideas, tips & tricks. Then share YOUR practice of the day’s pose!
🔸 Tag hosts, sponsors & include the hashtag #FallForCore each day on your public posts so we can see you & give you some love
🔸 Most importantly—do what feels comfortable for YOU and have fun!
🌟 Sponsors ::
🔥 Lineup ::
1 on hands & feet
2 on tummy
3 on butt
4 on back
5 on head/inverted
6 on forearms (and feet)
7 on hands
Saw the sunrise and then the fog setting in this morning 🌄
Taught a quick class to runners before their race. The excitement around a race is so fun, and I had forgotten that. Even in the 30° weather, a few hundred came out to run, and a dozen or so to practice yoga beforehand... I was hoping to run, but it's too cold for the baby this morning. I'm already back home, he's taking a nap, and I'm so proud of myself for waking up super early. ☺ Hoping to make this a more regular thing! *And letting my husband and the baby sleep in longer. 😊
Good luck to all the runners, and happy Saturday to everyone!
Flexible Warrior friends are the best 💚
Bmore area warriors, if you have a spring marathon on your radar, check out @charmcityrun running coach Katie Heyl! Her winter marathon training group kicks off December 1st!
Now that’s motivation to stay healthy and fit through the holiday and winter season 😊
Add in the Flexible Warrior yoga and nutrition coaching for the ultimate combo (Link in bio for details 👍)
Katie starred in many of my yoga for runners and triathletes videos that are available in my online programs. When you join, you have unlimited access to the entire library (over 40 videos and more coming!) These videos aren’t available on my YouTube channel - for members only 😍 Plus dozens of Superfood-based recipes, self care tips for optimal rest and recovery AND access to our private Facebook group for insider health coaching tips.
PS phase two of the Chillpower Challenge starts on Monday! Link in bio @flexiblewarrior to join this FREE challenge 🤗
A good coach knows what her team needs which is why Andae at @limitless_track_team has had me take the Saturday Squad through some stretches, mobility drills and some strength work after training for about a month now. The feedback from the crew has been awesome! I love teaching people about their bodies, how to use them and move them for their best results. Seeing the 'lightbulb' moment when someone gets it and actually hearing the parents saying that their child has felt a difference after making it part of their cool down. The crew are doing it themselves on other training nights when I'm not there which makes me so happy 😁
Here we're doing #utthitahastapadanghusthasana in the sand for foot, ankle, knee and hip stability. Hip flexor strength and hamstring and calf flexibility.
🇬🇧 It’s rest day but I’m trying not to be a couch potato so I’m stretching on my couch ... in PJs😂 Viparita Dandasana is aback bend that lengthen the front of the body, and it’s especially good for my quadriceps and psoas muscles after a run❤️ The bridge could be enough if my back is stiff but I feel great with this one today 😊. Have a lovely weekend, all 🙏 .
🇫🇷 C’est jour de repos mais j’essaie de ne pas faire la patate sur mon canap’ donc je fais un peu de souplesse dessus ... en pyjama @etam 😂 Viparita Dandasana me permet d’allonger le devant du corps et cela fait surtout du bien à mes quadriceps et mes flexeurs après une session course à pieds ❤️ Le pont aurait été suffisant si mon dos était moins souple mais aujourd’hui je me sens bien comme cela 😊 Bon weekend à tous! .
Lunges have been some of my favourite groups of postures since my hip surgery. My psoas muscle (pronounced so-as) is generally tight, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The psoas muscle is the primary connector between the torso and the lower body, The psoas stabiliser the pelvis and spine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You may experience tightness in this muscle if you spend too long sitting - so if you have a desk based job. If you are a runner, cyclist, dancer. It can be the cause of a lot of lower back and hip pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The simplest way to strength this out is to practice low lunge pose.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Place some extra padding under your knee if you need to. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Arms are optional (if you have shoulder, back or neck injury)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Imagine your tailbone moving towards the mat as you life the ribs up and away from the pelvis⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Hug the belly button and ribs in to engage the core and support the lower back⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Use the muscles of the legs, keep shin vertical⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Option to reach the chest and gaze up to the sky and take into a backbend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember to switch sides. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀
D O W N W A R D D O G⠀
WHERE SHOULD I FEEL IT?⠀
opening through hips and shoulders, stretch in hamstrings and calves, strength in arms, shoulders and abs.⠀
1. Rebalancing body - one side dominant sports.⠀
2. Lengthens backside of body + releases fascia.⠀
4. Stretches and strengthens major muscle groups.⠀
1. make an inverted ‘V’ shape with your body - 90 degree angle or less at hips.⠀
2. tilt sit bones (bony parts of bottom) to the sky.⠀
3. lengthen spine, and back of neck.⠀
4. draw in belly button.⠀
For tight hamstrings: lengthen distance between hands and feet, and bend knees.
For weak wrists - lower to forearms (Dolphin pose) with knees on ground.⠀
The more I do Yoga, the more I love it. Another cracking workshop at @theyogaextension . Tonight’s was pranayama. A mad dash after work. Backpack on. Made it. Two hours of sheer and utter bliss. Backpack back on and up to book group. Finally home and utterly gubbed. Hello weekend. .
If you’re a runner and you’re not doing yoga, you need to. I don’t know how I ever managed without it. .
It wasn’t easy to come back from trails to tarmac... from sun to less sun 😅less space, less headspace 🤪
Threw in more flowy movements this week to keep things soft & playful where possible for the body & mind. .
Whatever challenges came up really tried to follow my gut feeling & not any stiff panicky reactions... and that paid back massively. It’s been quite a ride this week & I end it super happy 💥.
🌟happy weekend movers 🌟
Yogi friends- after a very long hiatus due to family health issues and entertaining the crazy thought of and actually running all 26.2 miles in the NYC Marathon...guess who’s baaaaacccckkkkk??
Join me on the mat this Sunday, 11/18 at 8:45a @brazenathletics in Hoboken as we get our Sunday yoga vibes on. Alternating Sunday’s will be @blackhousestrong in Jersey City at 8:15am. DM me for deets. #namaste#yogaforathletes#yogaforrunners#imbackbitches#imback
Yoga is something I’m trying to improve upon. This is my second time doing yoga in over 5 years. I’m not good at it and still have not finished a full workout video. Last week I did 30 minutes of the dvd and today I completed 45 minutes (the dvd is 90 minutes). However, I was more flexible today than last week and my breathing was better.
You don’t have to be perfect at something to be successful. I consider my yoga journey journey a success after only 2 sessions because I improved. Small successes eventually add up to monumental changes. Who knows....maybe 6 months from know I’ll be able to do a split! 😳😳😳😁😁😁😂😂
⚡️INJURY: PERSISTENCE COPERS⚡️
A few days ago we discussed avoidance opers: people who react to injury by minimizing movement in an attempt to keep their bodies “safe”. Persistence copers do the opposite: they grit their teeth, tell everyone (themselves included) that it’s not that bad, and continue exercising in the belief that “it’ll work itself out.” These people tend to be already physically quite competent, see athleticism as a big part of their identity, and are generally driven, Type A personalities.
⚡️In an injury scenario, these folks could probably benefit from taking some rest, but also need to feel like they’re still actively involved in managing their well-being in order to not lose their minds. Icing, myofascial release, massages, GENTLE movement, meditation, generally not feeling like a couch potato: all of these are helpful.
⚡️We’re probably a bit biased, but we think that yoga, when used appropriately, can be a great recovery tool when healing from injury, learning to be more self-aware, feeling connected to one’s body, and of course, serving as actual injury-specific rehab. Are you a persistence coper (athletes, talking to you)? If you’re a movement professional, have you worked with people who fall into this category, and if so, what tools did you use?
Are you running the @philly_marathon this weekend? Bring your medal or bib to our Monday 9:30am class and get in for just FIVE DOLLARS! @lynnaayy is specifically trained in offering yoga for athletes not to mention familiar with running the Philly Half herself a few times. She has worked with numerous clients over the years for post race recovery specific to this event! Monday’s class will be geared towards all the race recovery you need! Want to benefit from a recovery session but can’t make Monday? Let’s talk! We can even offer discounts on small group or private sessions with proof of race participation! Tag someone you know who is running! ...#yogaforathletes#yogaforrunners#yogaformarathoners#yoga#yogaforeveryone#yogamainline#mainlinepa#malvernpa
When I started this training plan Fridays became rest days which at first meant an extra hour of sleep before work. As I started using the NTC app and falling in love with the yoga routines I decided to make Friday yoga days. These workouts along with my Saturday afternoon class have helped sooooo much. I’ve been dealing with some stuff this training cycle and these workouts have not only helped my hips but also have helped to keep me focused and grounded. I 💙 Yoga!!! ✌🏼#ntc#yoga#yogaforrunners#namaste#nrc#runchat#marathontraining#spacecoastmarathon#runorlando#runflorida
Please note slight change - this will now be a 75 minute class (9-10.15am) not 2 hours as originally advertised.
R150 - no need to book but if you prepay you get a free copy of the Wellness Warehouse Wellness magazine worth R20. Contact me for banking details otherwise bring cash or SnapScan on the day.
Please bring your own mat or let me know if you want to borrow one.
Please share with any trail runners and mountain bikers you know, as the class will be full of stretches just for those stiff bodies - anyone will benefit however.
10% of proceeds goes to Stellenbosch Trail Fund whose beautiful space we are using.
See you there!
MONDAY MOTIVATION: I love ♥️ They are like a clean slate, a fresh start, a new beginning, a new window full of opportunities. Anything is possible ✨ This is you 7 day reset and you can achieve anything you want !! I will be traveling to Europe tomorrow and am beyond excited to attend my best friends wedding this weekend 💃 She is the one who got me into in the first place 🙏🏻💁♀️ If you have been following me for a while you can probably guess which country I am going to, right? Here are a few hints: 🥨 🍻 🌭 Type your guess in the comments below 👇... 📸: My mom 😘
Follow us: @y0ga_nidra
Thank you so much !
Taking some time out of my busy day to do a 30 minute yoga for runners video by @adrienelouise. I’ve been so busy pushing my endurance over the past couple of months in preparation for my half marathon in 2 days, that I needed this time to stretch out my (super tight, yikes!) hips and focus on my breathing.
I definitely don’t stretch as much as I should, and I’ve never been big into yoga, but I’m trying to change that as I continue in my fitness journey. Your body and mind need that break from high & heavy impact to refocus and reset.
Also the third picture was just an experiment with crow pose by yours truly 🙃
Y O G A B A S I C S⠀
my little 15-20 min sports and lifestyle specific yoga flows will be out soon 🤗 yay! ⠀
2019 VIMEO | YOUTUBE⠀
Shannon Adams Yoga⠀
365 (na verdade, hoje 367) dias de São Paulo!
E depois de todo esse tempo, você segue sendo incrivel. .
Sempre me perguntam se eu me adaptei a SP. E acho que eu me adaptei na primeira semana. .
São Paulo do bairro familia (Moema I 💙 U) ,do grupo de corrida acolhedor (filhas de nelson maravilhosas!), das novas amigas de infância (@isadora.martinsp 💙), da renovação do amor pelo vinho (@enotecasaintvinsaint 💙), dos encontros e desencontros. .
Comemoro 1 ano aqui, não só pelo marco do tempo mas pelo que vivi ao longo desses meses. Voce tem sido incrivel, Sampa. Eu vim para ficar. 💙
Well, I got my first run after the marathon in this morning. It was super short because #sleep 🤣
I always feel like my legs have no clue what they are doing that first run back. It’s like I forgot how to run, and I just put in a 100-mile week or something even though it was a zero mile week! It was the same way after lifting again on Monday. My legs were super sore after, which doesn’t usually happen.
It can be difficult mentally because it feels like I’ve lost all of my fitness. But, I know that is not the case, and I will get back to where I was before. Our bodies need some time off and that is ok! I was really happy with how my yoga went this morning, though. My balance has definitely improved since I started back in April!
3 miles at 9:17 min/mile average
45 min yoga
How does your first workout feel after you’ve taken some time off?
“How do I know my abs are engaged when I am running?” .
I get this question A TON in #yogaforrunners - I turn to my trusty props, the yoga belt & the Pilates ball for help. .
1. The belt wrapped around the abdomen - along with the hands (use those nerve endings!) - cue the engagement of the transverse abs, aka the cornerstone of the deep core, when I exhale. .
2. I then come in & out of this one-legged squat - because running is a series of one legged squats. I keep the Pilates ball wedges between my calf and my hamstrings to cue hamstring engagement & pelvic position. .
3. Who tries this? If you’ve had hamstring woes from running, if your hamstrings are sleepy, if you need to connect mat-based core work to dynamic running mechanics - this is for you! .
(My hamstrings, btw, are cooked after 3 hours of filming & an early speed workout - I’d tell me to get that heel higher if I was teaching me!)