𝐃𝐚𝐲 𝟐𝟎 of the yoga challenge 🧘🏼♀️
𝐏𝐨𝐬𝐞: Triangle Pose / Trikonasana
𝐇𝐨𝐬𝐭: @sophrosyne.wellness
#28daysofyoga2020
𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
✨ Stretches and strengthens the thighs, knees, and ankles
✨ Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
✨ Stimulates the abdominal organs
✨ Helps relieve stress
✨ Improves digestion
✨ Helps relieve the symptoms of menopause
✨ Relieves backache, especially through second trimester of pregnancy
✨ Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
Standing in mountain pose inhale, taking a deep breath, and exhaling as you step your right foot back about 3-4 feet. Similar to Warrior 1, your front left foot should be facing forward however, your leg stays straight (not bent). Your right leg should be straight with your right foot pointed out. Different from Warrior one, your hips should be open to the side with your pelvis neutral and even. Spread your arms parallel to the floor, ensuring they are strong, engaged and even (not lopsided or one higher than the other) and your fingers spread. Exhale and extend your torso directly over the plane of the left leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the right leg and pressing the outer heel firmly to the floor. Rotate the torso, keeping the two sides equally long. Rest your left hand on your shin, ankle, or the floor, whatever is possible without distorting the sides of the torso. Stretch your right arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the right, eyes gazing softly at the right thumb.
🧘🏼♀️ 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫𝐬 𝐭𝐢𝐩: Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose. Quality posture and bending safely is more important than touching the floor with your hand. Rest it higher up if you are unable to reach.
Sit in this posture for 5 full breaths or until it feels comfortable. Don’t forget to switch and do the other side! ♥️
𝐃𝐚𝐲 𝟏𝟗 of the yoga challenge 🧘🏼♀️
𝐏𝐨𝐬𝐞: Downward Facing Dog / Adho Mukha Svanasana
𝐇𝐨𝐬𝐭: @sophrosyne.wellness
#28daysofyoga2020
𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
✨ Calms the brain and helps relieve stress and mild depression.
✨ Energizes the body.
✨ Stretches the shoulders, hamstrings, calves, arches, and hands.
✨ Strengthens the arms and legs.
✨ Helps relieve the symptoms of menopause.
✨ Relieves menstrual discomfort when done with head supported.
✨ Helps prevent osteoporosis.
Because it’s Thursday, I thought it’d be fun to do a little #throwback to point out the differences in these photos. Can you tell what posture is correct and what one isn’t?
If you guessed the photo with the cute lil #puppers as the INCORRECT posture, you’re right! And here’s why..
This very popular posture is generally used in a variety of yoga sequences however, form can get a little sloppy! First, begin in a high plank with your feet hip distance apart. From there, slowly move your pelvis away from the floor towards the ceiling (imagine your body as an upside down ‘V’). Your hands should be shoulder width apart with your fingers spread wide, pushing the ground away with your hands. Notice the space between your feet and hands - ensure it is not too close together (so that you’re hunched over like I am in the first photo) but not too far apart so that you’re really having to reeeeach. This distance will be different for each individual. Spine should be long + lengthened (not round or cupping) with your core engaged and neck relaxed, gazing between your thighs or feet. Legs can be straight if it feels comfortable OR bent! Don’t push or strain yourself in order to get the legs straight - posture is more important! Reach the heels towards the floor (it’s okay if they do not touch the floor).
🧘🏼♀️ 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫𝐬 𝐭𝐢𝐩: If you have difficulty releasing and opening your shoulders in this pose, raise your hands off the floor on a pair of blocks or the seat of a metal folding chair. Again, practice this pose with knees bent if you are unable to keep them straight.
𝐃𝐚𝐲 𝟏𝟖 of the yoga challenge 🧘🏼♀️
𝐏𝐨𝐬𝐞: Four Limbed Staff Pose / Chaturanga Dandasana
𝐇𝐨𝐬𝐭: @sophrosyne.wellness
#28daysofyoga2020
𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
✨ Strengthens the arms and wrists
✨ Tones the abdomen
Begin in downward facing dog and transition into plank pose. From plank pose, firm your shoulder blades against your back ribs and press your tailbone toward your pubis. As you exhale, slowly lower your body and legs to a few inches above and parallel to the floor. Your body should be flat and strong with core, knees and thighs firmly engaged. Your neck and head should be aligned with your spine with your palms spread evenly under your shoulders and your feet perpendicular to the mat. Try to avoid lifting your buttocks too high in the air or too low to the ground.
🧘🏼♀️ 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫𝐬 𝐭𝐢𝐩: there are a few nice ways to practice this posture. To start, lay your body completely on the ground, with your arms, hands and feet in the proper position, ready to push the body off the floor. Stay here and practice littl lifts, ensuring you keep the body straight. Quality small lifts are better than big unstable lifts. Once you feel comfortable with that, you can then start in Plank Pose and begin by lowering your knees to the floor and then, with an exhalation, lower your sternum to within an inch or two above the floor. You could also practice this posture standing up against a wall. Alternatively, to check and improve your posture, you can practice this posture with blocks under your hips and behind your forearms and/or under your shoulders.
Practice this small sequence of beginning in downward dog to plank pose to four limbed staff pose. Hold the last pose for 5 breaths or until it feels comfortable. The key is to keep the elbows in, feet engaged and core strong. ♥️
📸 @dawn.mac
#fourlimbedstaffpose #ChaturangaDandasana #28daysofyoga #yogachallenge #februaryyogachallenge #yogaeverydamnday #yogaeverywhere #yogaeveryday #yyj #yyjyoga #sophrosynewellness #meditation #yoga #namaste #health #w
𝐃𝐚𝐲 𝟏𝟕 of the yoga challenge 🧘🏼♀️
𝐏𝐨𝐬𝐞: Warrior 2 Pose / Virabhadrasana II
𝐇𝐨𝐬𝐭: @sophrosyne.wellness
#28daysofyoga2020
𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
✨ Strengthens and stretches the legs and ankles
✨ Stretches the groins, chest and lungs, shoulders
✨ Stimulates abdominal organs
✨ Increases stamina
✨ Relieves backaches, especially through second trimester of pregnancy
✨ Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Standing in mountain pose inhale, taking a deep breath, and exhaling as you step your right foot back about 3-4 feet. Similar to Warrior 1, your front left foot should be facing forward, with your left leg bent 90 degrees. Your right leg should be straight with your right foot pointed out. Different from Warrior one, your hips should be open to the side with your pelvis neutral and even. Your gaze should still be forward but your arms should be spread parallel to the floor, ensuring they are strong, engaged and even (not lopsided or one higher than the other) and your fingers spread.
🧘🏼♀️ 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫𝐬 𝐭𝐢𝐩: again, this is another great posture to practice with a chair. Begin by using the chair to straddle as you build leg + core strength. Slowly inch your way off the chair to eventually remove the chair all together.
Sit in this posture for 5 full breaths or until it feels comfortable. Don’t forget to switch and do the other side! Challenge yourself by sitting deeper and deeper into this posture. ♥️
📸 @dawn.mac
#warriortwo #warrior2 #warriorpose #VirabhadrasanaII #Virabhadrasana #28daysofyoga #yogachallenge #februaryyogachallenge #yogaeverydamnday #yogaeverywhere #yogaeveryday #yyj #yyjyoga #sophrosynewellness #meditation #yoga #namaste #health #wellness #holistichealing #holisticliving #yogapractice #yogaprogress #beginneryoga #beginneryogaposes #beginneryogi #beginneryogachallenge #pnw
𝐃𝐚𝐲 𝟏𝟔 of the yoga challenge 🧘🏼♀️
𝐏𝐨𝐬𝐞: Warrior 1 Pose / Virabhadrasana I
𝐇𝐨𝐬𝐭: @sophrosyne.wellness
#28daysofyoga2020
𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
✨ Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)
✨ Strengthens the shoulders and arms, and the muscles of the back
✨ Strengthens and stretches the thighs, calves, and ankles
Standing in mountain pose inhale, taking a deep breath, and exhaling as you step your right foot back about 3-4 feet. Your front left foot should be facing forward, with your left leg bent 90 degrees. Your right leg should be straight with your right foot pointed out. Hips, torso and gaze should be facing forward with your core strongly engaged. Bring your hands together in prayer over your heart or extended above.
🧘🏼♀️ 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫𝐬 𝐭𝐢𝐩: this is another great posture to practice with a chair. Begin by using the chair to straddle as you build leg + core strength. Slowly inch your way off the chair to eventually remove the chair all together.
Sit in this posture for 5 full breaths or until it feels comfortable. Don’t forget to switch and do the other side! Challenge yourself by sitting deeper and deeper into this posture. ♥️
📸 @dawn.mac
#warriorone #warrior1 #warriorpose #VirabhadrasanaI #Virabhadrasana #28daysofyoga #yogachallenge #februaryyogachallenge #yogaeverydamnday #yogaeverywhere #yogaeveryday #yyj #yyjyoga #sophrosynewellness #meditation #yoga #namaste #health #wellness #holistichealing #holisticliving #yogapractice #yogaprogress #beginneryoga #beginneryogaposes #beginneryogi #beginneryogachallenge #pnw
𝐃𝐚𝐲 𝟏𝟓 of the yoga challenge 🧘🏼♀️
𝐏𝐨𝐬𝐞: Low/High Lunge / Anjaneyasana/ Utthita Ashwa Sanchalanasana
𝐇𝐨𝐬𝐭: @sophrosyne.wellness
#28daysofyoga2020
𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
✨ Opens the thighs, groin and chest
✨ Strengthens and stretches the legs, knees and ankles
✨ Stimulates the abdominal organs which could help relieve bowel movements such as constipation
✨ Energizes the body
✨ Helps to relieve lower back pain
✨ Stretches the hip flexors to help prepare you for other workouts as well as improving your posture
Apologies for getting this to you guys so late! Start this posture in downward facing dog. Once there, lift your right leg up to the sky and slowly bring it forward to your right hand, ensuring that the right knees is aligned over the right heel. From there, you can stay in the high lunge or place your left knee on the ground for a low lunge. Your back left toes should be pushed in to the ground (not laying flat) with your front right foot being firmly planted to the ground. Engage your core as you lift your chest up, extending your arms and keeping your gaze forward.
🧘🏼♀️ 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫𝐬 𝐭𝐢𝐩: To improve balance practice this pose facing a wall. Press the big toe of the front foot against the wall and stretch your arms up, finger tips to the wall.
You can stay in this pose for as long as it feels comfortable. To deepen the pose you can try resting your arms on the floor or on a block. ♥️
📸 @dawn.mac
#lowlunge #lunge #highlunge #crescentpose #Anjaneyasana #UtthitaAshwaSanchalanasana #28daysofyoga #yogachallenge #februaryyogachallenge #yogaeverydamnday #yogaeverywhere #yogaeveryday #yyj #yyjyoga #sophrosynewellness #meditation #yoga #namaste #health #wellness #holistichealing #holisticliving #yogapractice #yogaprogress #beginneryoga #beginneryogaposes #beginneryogi #beginneryogachallenge #pnw
