It’s #tiptuesday && Cat/Cow is the inseparable combo we’re looking at 🐱🐮
This is the best warm up for the spine to get you ready for practice! I always have it at the beginning of my classes… as it also brings awareness to the breath bringing synchronized movement when you alternate between the two poses. .
Cat stretches the back torso and neck. Cow stretches the front torso and neck. They both provide a gentle massage to the spine and belly organs. This asana flow also helps relieve stress from menstrual cramps, lower back pain, and sciatica among its' many other benefits. .
Keep the following things in mind when coming into .
1. Lift the spine to the ceiling as you pull the navel in and up.
2. Chin comes to chest.
3. Tailbone tucks.
4. Push into the palms and feel a lift through the upper back, separating the shoulder blades.
1. Belly lowers towards the floor.
2. Gaze lifts.
3. Tailbone up.
4. Chest reaches forward & up.
5. Shoulder glide down the back.
6. Spine is long, no compression in the low back.
7. EXTRA TIP ❗️I like to slightly bend my elbows to give more space to my heart centre. .
In both poses
* Shoulders are aligned with wrists & hips over knees.
* Depending on what feels best for your ankles, you can keep the tops of your feet down or tuck the toes under. .
Leave a comment below your experience of the pose as well as any other poses you’re curious about! 👇
Self doubt creeps into a lot of parts of my life. Am I good enough to teach? Do they know I'm unsure about what I'm doing? Am I even qualified to stand in front of people and share wisdom?
When we get out of our own way and let our greatness flow, we are giving the world something amazing. Authentic pieces of ourselves. Don't let self doubt keep those gems hidden. Take some time to shine today.
Next time you feel unqualified to do something, ask yourself if it might just be a fear of success instead of lack of qualification.
Life has always been amazing. But it is indescribably magical with you by my side ✨ @loudawg_
Double Tap for Love❤️❤️❤️
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@ericatenggarayoga on Home Practice with Props 😎🐶
Reupload due to music issues 😅. Finally got myself some yoga chairs!
I first used yoga chairs in @patrickcreelman 's 100hr CET.
He made us use:
I at first thought he was crazy but these days I crave a prop class but they are hard to come by at affordable rates in Singapore.
My main yoga membership expired last week & this is the first time in 5 years that I have no yoga membership at all. It feels very weird but the last two years I have been going to class less & less and thus felt it was time to let go & hopefully this will inspire me to work more on my self practice.
So here is some chair yoga experimentation. It's a great way to practice if you don't want to load your joints - meaning the chair will take up a lot of your load. But at the same time because your movements are a bit more restricted while holding or sitting on a prop it requires you to be more active when doing postures cause otherwise... you're just sitting 😅
Got my chair on carousell. You'd be surprised how damn hard it is to find props in Singapore & how expensive it is to ship them to Singapore. Next investment is some affordable yoga bolsters.
Song: Emanate (Turtle Rework)
What to do when you’re feeling stuck:
step 1: choose a song that makes you feel alive. if you don’t have a current anthem, try this one: Hurriya (Banco De Gaia Remix) by @gaudimusic. press play. turn it up loud.
step 2: start in table top. close your eyes. feel the earth beneath your hands. bring movement into your spine. let your breath be the guide. don’t worry about what it looks like. notice how it feels.
step 3: move back and forth from downward facing dog to high plank. slowly, mindfully.
step 4: rest in child’s pose. follow your breath.
step 5: come to standing, shift the weight from one foot to the other. feel the rhythm of the music. shake it off. dance. jump. noodle. breathe.
repeat after me:
life is tough, my darling,
but so are you.
keep going. ✨
Day 6 of #Yoga_creative is #armbalance 🎨
This challenge will be about you and your creativity! We do not choose poses for you, we leave you free to create what you want: a simple pose, an hard pose or an unseen pose! But that’s not all.. at the last day of the challenge we want to see you flowing you poses, because the best way to free our inner creativity is to put all our ideas together with a connection between them!! So we give you only the categories of poses for each day and we are looking forward to see your creativeness! 🎨
💙 Categories of poses:
3. Heart opener✔
5. Inversion ✔
6. Arm balance✔
I didn’t want to practice today. not as in i didn’t feel good physically, but i felt so much resistance emotionally to move and flow through. there was so much chit chat in my mind. so much bouncing around and unease with myself. I felt disconnected. so I went into it with the intention to return home (to myself) and rest and recharge ⠀
somehow, I started to say “i’m sorry” with every inhale and “I love you” with every exhale⠀
i’m sorry to others, to my body, to my mind, to the world for any hurt I might have done. and I love you to others, my body, my mind, and anyone who might have hurt me⠀
I still don’t know what exactly it was that I was resisting or what caused me to feel so heavy, but I feel 100 times better now. i’m so grateful I pushed through the motions because i finally got past the windy roads to get home
King pigeon is one of my all time favourite poses. It holds a special place in my heart as the first pose I managed to flip my grip and also the pose I first felt my toes touch my head and if that isn’t the most magical feeling in the world then I don’t know what is.
There are SO many components to the pose - external hip rotation, hip flexor length, spinal strength and mobility, shoulder flexibility.... probably some more I’ve forgotten. So really, your weak side is perhaps determined by which one of those you have the hardest time with.
For me, the flipped grip comes easily to me now, but hip flexibility is still an uphill struggle. Whilst we are in the spirit of sharing the ‘least aesthetic’ side, I though I’d go the whole hog and show this pose from the front cos no one EVER does that! I think it helps identify that my right side is weakest - albeit only slightly and im proud of that - but my body leans way more to one side due to the tightness in the hips which prevents the pelvis sitting flat against the mat. Ideally, I should use a little blanket or something under the hip to keep me level buuuuuuut no ones perfect and I quite simply can’t be bothered to carry such an item around with me 😂
So top tips❗️ If the balance is throwing you off, it’s cos that gap under your bum is meaning you’re balancing on just your back knee and front shin so go get that blanket or block and stick it under your bum to give you something to ground your hips on. I’ve included a video of how I flip my grip incase it’s helpful - I learnt by first using a strap so I hugely recommend it 👌🏼 Remember you can choose to take sleeping pigeon today and ignore the flipped grip aspect and focus entirely on the hip opener.
Sponsored by @aloyoga & @alo.moves
It’s #tutorialtuesday and today’s posture is Mermaid! This has always been one of my favorites since I tried it in a vinyasa class (and I think it’s pretty). You need open hips core/pelvic floor activation and the ability to twist.
From pigeon (on the right) engage your core/pelvic floor and lift the pelvis slightly off the ground, reach your left arm back grabbing the left foot, hook your back foot in the crease of your left elbow and attempt to clasp the hands overhead! -
Try the sequences in the other videos before Mermaid to help you enter it easier
2) figure 4 and straight leg cross body hip opened (for this one you can use a strap/towel be sure to keep both hips grounded try not to let the hip lift up)
3) malasana: in malasana engage the core and activate the pelvic floor lifting up slightly and dropping back down (this will help with the lift in Mermaid), then bring the right shoulder to right knee and open your heart to the left (repeat on left side)
4)seated twists: draw the right leg in take your right arm behind you and wrap the left arm around the right knee (5 breaths) then deepen the twist by taking the left forearm to the outside of the right knee (5 breaths) repeat on left side
5) feel free to do extra hip openers like gomukhasana and firelog (seated hip openers)
Have fun pretending to be Ariel
Want to learn how to start yoga or deepen the practice you already have? @tiny.kirsty and I are offering a 30 day online yoga course with full body strength AND flexibility drills + alignment tips and cues for postures. Open registration is NOW and closes December 1st. .
This program is beneficial for ALL levels - beginners can learn the basic foundation to help build a solid practice and seasoned practitioners can learn how to create balance between strength and flexibility in their current practice. .
See my stories for more details or send me a DM if you have any questions. .
Song: “a closeness” by dermot kennedy
@aminahtaha on One of My Favorites, too. 💛
Reintroducing one of my favorite forearm balances in my practice. I originally had learned this with the wall, it helped me create muscle memory of how to balance with a shifted gaze and hips gravitating towards the opposite direction.
Once I was able to catch my balance for a good 30 seconds to a minute, I started working on it without the wall, by practicing only shifting my gaze back and then gently starting to sit my hips back while pressing into my shoulders.
The wall can be a great tool to make postures like this more accessible, and you gradually work away from it as you gain confidence, stability and mind-body understanding of the pose.
I love that I am starting to reconnect with some of my favorite postures after pregnancy and use my favorite tools to access them again. I was actually telling my friend the other day that I feel so much stronger than pre-pregnancy and it’s mainly because pregnancy has led me to understanding my core and how to properly activate it.
I receive questions about how poses are “lost” during pregnancy and postpartum but I say this with full confidence: you can be stronger than you’ve ever been, more balanced than you’ve ever been, more open than you’ve ever been.
Wearing beautiful @aloyoga 💛
Ahhhh! I’m so excited to launch my first class today with @alo.moves !!!! Smarter Hips! The link is in my bio 👆👆👆 these are moves from my own personal practice that literally transformed my practice and what helped me wake up pain free everyday, which was something that I haven’t experienced since I was a preteen!
15 minutes to add to your practice and check out the link for a FREE 2 weeks on @alo.moves
Let me know how you like it, if it helped, even if it didn’t. I’ll be connecting with you there and commenting back and interacting with you! See you there!
🦗#Salabhasana Variation or #InvertedLocustPose Variation on 👉@yogaalignment with @alexzandrapeters
Pose: Supported One Foot Inverted Locust Pose
First and foremost: ALWAYS do your warm ups before jumping into any deep pose. You want to make sure your body is ready for it and that you’re taking your time. Let each pose be an invitation into the body, rather then forcing it.
-5-10 sun sals. -Hold high and low lunge (both sides) add in a little back bend to really dig into the hip flexors. -All the yummy quad and hamstring stretches you can this of - these are key to making this pose accessible!
-Warm up your spine : cobra, seal, up-dog, standing back bend, bridge, wheel, camel. -Warn up your wrist - see my video a few post back for wrist strengthening and flexibility.
-Take your time, breathe into each movement.
- Ask you body how it feels before going deeper- and be honest with yourself about this! -You want to make sure you have a clear breath in ever pose - if you’re struggeling on an inhale- that usually means you’re past your limit, so be easy on yourself :) Pose:
-Place the blocks just above the knee - not on your knee.
-Extend the opposite leg back, toes uncurled - Actavice the extended leg by pressing it into the earth - Push out of your palms and shoulders
- Hips press down towards the earth - view point to the ceiling
- Bending the grounded knee (when you feel comfortable to do so)
- Lifting the knee that’s on the blocks, off the blocks - pulsing up and down
if you didnt realize it yet, i m back in town! -
On the 1st of December, I ll be teaching a semi-private class at @balboamove open only to 10 people!
We will use more than the usual yoga props to understand how our bodies move in space n so much more!
Intersted? Send me DM for more!
Do you know why I admire you? You do not seek power or popularity, you simply ask, “Is a thing right?” #fantasticbeasts#dumbledorequotes
Watching fantastic beasts last night with @rwest35 and this quote last night really hit me 👌🏻
My morning yoga...it really helps the body recover after battling the flu 📷: @adellbridges on Remember Your Side Body 🦎
Add a side stretch! They’re good for backbends! Also good for bending sideways, and for feeling great ☺️ .
Most of the time getting a deliciousness from your practice involves just the tiniest adjustments and variations .
A good practice is a great way to clear your mind!!!It’s as simple as that😉❤️🙏
Today it was all about #thirdseries !At the beginning it was soooo hard for me because it demands a lot of strength(and i am not a naturally strong girl 😜) but the practice helped me to get stronger and to love the poses that were very challenging for me!So trust the process, don’t avoid what’s tough for you and always keep in mind that #practiceandalliscoming !!!🙏
@gymnasticbodies @worldofyoga @yoga.tuts @yoga @fitgirlsworldwide @fitgirlvideos
Fighting hard to find a routine in between home(s) and extra travels!
As I always say I love to stay in between two cities and I love to travel extra, but I’ve to admit I never feel settled, I struggle getting organised and getting all the work/practice in, but I’m doing my best to find a balance 😊
Wearing @aloyoga #aloyoga#beagoddess#adv
I’m giving you exclusive early-access to @aloyoga’s Black Friday sale. Take 30% off full-priced items (this includes their new holiday line). Just head to their site & use code: INSTA30 to shop! #aloyoga
✨ PROSTE I SILNE PLECY ASANY ✨ ☘️ Dla wszystkich, którzy chcą mieć silne i proste plecy wolne od bólu i dyskomfortu. 🙏 👉 1 & 2 Pozycja krowy i kociego grzbietu. W kocim grzbiecie przyciągnij pępek do kręgosłupa i mocno odepchnij się od dłoni. 👉 3. Deska na przedramionach. Pilnuj by altywnie odpychać się od przedramion, trzymaj altywny brzuch i biodra na linii z barkami 💪 👉 4. Pozycja Delfina. Podejdź stopa i tak blisko na ile czujesz że barki nie zapadają się w dół. Staraj si3 chować klatkę między łopatkami. Przedramiona mocno odpychają Cię od maty 💪 👉 5. Sfinks. Ułóż się na brzuchu, przedramiona są równoległe do siebie, wsuń łokcie pod barki. Ściągają łopatki do siebie a mostek do przodu. Głowa neutralnie (nie zadzieraj brody do góry 😀 ) 👉 6. Utkatasana, czyli krzesełko. Staraj się utrzymać proste plecy, brzuch aktywny. Kolana noe wychodzą przed linię palców stóp. 👉 7. Navasana. Wzmocni brzuch i plecy. Utrzymuj proste plecy. Jeśli uniesienie stóp do góry spowoduje, że się zaokrąglą to albo ustaw stopy niżej albo całkowicie odstaw je na matę. 👉 8. Półmostek. Leżąc na placach przyciągnij pięty blisko pośladków i trzymając neutralnie ustawioną moednocę sięgnij biodrami do góry i za siebie. Oddychaj 😀 👉 9. Skręt. Zneutralizuje kręgosłup i przyniesie ulgę. Jedna noga leży prosta na macie. Kolano drugiej nogi przyciągnij do klatki i przenieś na przeciwległą stronę. Pilnując by bark nie oderwap si3 od podłogi.
Słuchaj swojego ciała, pozwól by oddech płynął swobodnie. #ćwiczjogę