Day 11 #backbendmadness2014 is Setu Bandhasana. Literally translated as bridge posture, this is a full extension of the entire spine from the tip of the tailbone all the way through the crown of the head. If you have never tried this posture before feel welcome to stay in the preparatory movement or use your hands for support. Check my YouTube channel for a full tutorial if you are in doubt. While it looks scary for the neck this posture is one of the most important for strengthening the neck to support deeper spinal extensions. Setu Bandhasana is the last posture of the Primary Series and marks the transition into deeper backbending. In order to lift the body off the ground send the hips forward and use the strength of the legs and the pelvic floor to arch the back. Gently roll through the spinal extension all the way through the cervical spine. Do not twist, keep the body oriented along the center line. Inhale to lift up and stay for at least five breaths. Exhale to come down and be sure that you come out of the posture with the same level of integrity that you entered, supporting the spine the entire way. Check @beachyogagirl for a modification and @fitqueenirene for a flow option. Be sure to tag us all and our awesome sponsor @liquidoactive in all your posts. (at The Beach At 1st Street)
Handsand postcard from Miami Beach under the palm trees on the way to the beach. When working on handstands put in the work to engage your core, push up with the shoulders and find the vertical line. Even if you’re in balance don’t think you’re “there”. Keep working and draw everything in towards the center line of the body to lift even higher. Leggings @publicmyth (at The Beach At 3rd)
Placing the legs behind the head isn’t just for show. Externally rotating the hips joints frees up energy deep inside of the pelvis. Right behind the head are some important energy points that are stimulated when the legs are placed behind the head. The feeling of the weight of your leg bearing down on your neck encourages you push through and helps your energy travel up the whole spine. Once that energy starts to flow there is more freedom throughout the whole body. It takes work to create the space for your body to open. Be patient, don’t rush, don’t force, don’t push too hard. Just practice, practice, practice and over many years you will experience a deep transformation of the body and mind through regular yoga practice. (at South Pointe Park)
Day 11 #backbendmadness2014 is Uttana Padasana from the Ashtanga Yoga Closing Postures. Nothing fancy in this video, just the traditional order of postures that every Ashtanga Yoga student practices every day. Uttana Padasana means raised legs and in this posture the legs and the arms are parallel with each other and lifted. Point the toes and press the legs into each other. Press the palms into each other as well. Keep the spinal extension and hold for at least eight breaths. This is a therapeutic back bending posture that builds strength and stamina in the lower back muscles while connecting the spinal extension into the core. Including this in the Closing Postures every day resets the spine after any deep back bending done in the practice. Concluding with Chakrasana as the vinyasa gently rolls the spine through its full range of movement in the Shoulderstand Sequence. If your back isn’t strong enough you can place your back flat on the ground. Tag and follow @beachyogagirl @fitqueenirene and @liquidoactive in all your posts 😊 Filmed on an average day in paradise on Miami Beach. (at The Beach At 1st Street)
I’m feeling a little sick today but it doesn’t mean that I didn’t do my practice because I would feel even worse without it. Monday = Third Series. Urdhva Kukkutasana has three variations in the Ashtanga method. I am usually really healthy but I’ve been juggling what feels like ten thousand things lately so this must be a sign from the universe that I’m working a little too hard and I need to rest. Three full days without any new filming sessions because I lost my voice to go along with this cold. Ginger-lemon-honey tea, green juice, lots of echinacea, vitamin C and coconut water should get me better soon. It’s hard to say you feel under the weather in Miami where the weather is perfectly sunny 😊 This photo was taken by @eyecbeauty (at Bal Harbour Beach)
Day 10 #backbendmadness2014 is Matsyasana. This posture traditionally comes in the Ashtanga Yoga Closing Postures, but in this video I show you three different versions each with increasing levels of difficulty. Used as part of the closing postures Matsyasana strengthens and stabilizes the back. For the most basic version keep your elbows straight and hold onto your lotus feet. For anything more advanced send your hips even more forward and lift the spine up and out of the pelvis. For an easier version straighten your legs and don’t do lotus, check @beachyogagirl for the beginner options. Follow and tag me @beachyogagirl @fitqueenirene @liquidoactive in all your posts. (at The Beach At 1st Street)
Thank you for putting in the work for our February #inversionsmakeyouhot with @laurasykora @beachyogagirl @kinoyoga 😊 We hope you feel stronger and inspired to practice! 💪 Keep practicing and keep sharing your yoga journey with us on IG. 💜 The winners have been chosen@_taylorbuggg @yogidemi @xj_1208 will receive an outfit by @bodyangelactivewear Then, @jamesthewhitetiger will receive one yoga mat from @liforme And from Kino Yoga @traci8675309 will receive a Primary Series DVD, @marlakasilag will receive a Karma Mat and @denisebe2 will receive the big Kino Yoga package (yoga mat, DVD, signed copy of The Power of Ashtanga Yoga).
Day 9 #backbendmadness2014 is Ustrasana. This “easy” backbend is one of the most therapeutics back bending postures in the yoga tradition. The beauty of Ustrasana is that it is accessible for many people while providing a link from simple backbends to more challenging ones. How you set up the foundational principles of backbending in Ustrasana will determine how healthy your deep backbends are. Start off on your knees keeping the legs hips width apart. Draw the inner thighs towards each other to facilitate an inwards rotation of the hip joints. Stabilize the pelvic floor and nutate the sacrum. Lift the spine up and out of the pelvis while sending the hips forward. Roll the shoulders forward to create an internal rotation of the shoulder joint and give space to allow the neck to drop back. Reach both hands back in unison and press the heels of the hands onto the heels of the feet. Breathe deeply and stay for at least five breaths. In order to prepare for deeper backbends hold Ustrasana even longer to build strength and stamina. When you’re ready to come out of the posture exit with the same level of integrity as you entered. No music, just the peaceful sounds of the gentle Florida tide. Follow and tag @beachyogagirl @fitqueenirene @liquidoactive and me in all your posts 😊 (at Bal Harbour Beach)
Happy International Women’s Day! What do you love about being a woman? Men, what do you love about women? I love all the beautiful strong women in my life, starting with my Mom who lead by example and showed me that I could pursue any dream I wanted in my life. I love every man who loves and appreciates strong women and sees their beauty not just in their body but in what they stand for. I love every woman who practices yoga because you will experience your true feminine power through the yoga practice. For myself, I love my body, I love the freedom to be 100% authentically myself, I love my mind and my education, I love my yoga practice and all it has changed about my life, I love my emotions from my strength to my vulnerability and from sadness to joy. Awesome sunrise Photo by @jasonhreinhart check out his feed for some more beautiful pics! Clothes by @publicmyth (at Bal Harbour Beach)
Good morning sunshine. This tree just outside my hotel in Santa Monica seemed the perfect place for Eka Pada Sirsasana. I hope it didn’t the mind the visitor 😊 It’s Saturday and I have the day off, which is really something special for me! What are you doing with your Saturday?