Daily YOGA inspiration 🙏 @talonyoga
Let’s get our thoracic spines Stretchy! @getstretchy #getstretchy 👉🏽 for more go to ActionJacquelyn.com
The pose on the bottom will open your thoracic spine, shoulders, chest, lats, and abs, which are the same muscles that you need to open for backbends!
BEGINNERS - start with the block one level down for safety, hold for 30 sec - 1 minutes, and breathe
INTERMEDIATES- do the pose as shown, hold for 1-2 minutes, and breathe
ADVANCED - do the pose as shown, hold for 2-3+ minutes, and breathe
Carefully come out of the pose and let yourself rest in savasana for 3 minutes before moving around to let your spine settle back in. Listen to your body, consult your doctor, never do anything that causes sharp pains
Outfit and mat by @aloyoga #aloyoga
repost from @actionjacquelyn
Phenomenal post by @tiny.kirsty 🕉
Forward folds— let’s talk about them. #uttanasana -
Forward folds for me started as a painful stretch in my hamstrings and glutes. I could barely get my hands to my toes and my stomach was 14957745 feet away from my thighs. It wasn’t until I properly learned how to forward fold that I started to make some real progress. (Swipe to see where I started my fold journey EXACTLY 2 years ago) -
With folds, keeping your thighs and belly touching are KEY! (Aka. compression) here are some tips if you are struggling to find comfort in your folds.
1. Hinge at the hips! Instead of just laying over forward think — lengthen spine long and straight then bend at the hips!
2. Taking a bend in the knee is perfect! A lot of people think taking a bend in the knees is cheating in a fold.. so not true!! Bending at the knees helps you hinge at your hips, helps you keep a flat back and helps you with compression(explained above)
3. Engage your quads! This is a big one— engaging your muscles helps actively stretch and lengthen your hamstrings vs. just hanging over with no muscle engagement.
4. Practice all the folds (standing: wide leg, straight leg, hip distance apart. Seated: wide straddle, feet together, side variations, ect.)
5. Consistent practice— yes, this means forward fold each and everyday. Hold for a few deep breaths and you will see progress!
Any questions? Let me know.
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