Real-Time Lessons From 7 Insta-Yoginis We Love

Real-Time Lessons From 7 Insta-Yoginis We Love

It’s International Yoga Day but you don’t have time to squeeze in a class? Then do it right at home with help from the experts.

We are coming to YOU! @erinkellyart and I are taking our Cultivating Creativity workshops on the road! – You can now find our schedule on either of our websites www.casa-colibri.com or www.erinkellyart.com (link in profile bio). – Most of the sign up links are already available, so reserve your spot or check back soon for more info! We will also be sharing specific market flyers for Houston, Austin, Breckenridge, Denver, Boulder, Asheville, Chicago, and Milwaukee. – Visit our sites for a sneak peak of our upcoming 6 day retreat in Costa Rica, early 2017. Sign ups will launch in a few weeks and prices start at a very reasonable $1350 including lodging and most meals. – Come play with us in paradise or at a workshop near you (more cities coming soon).

A photo posted by Steph Gongora (@casa_colibri) on

Steph Gongora

Steph Gongora is a handstand enthusiast. How do we know? From the tutorials she dishes – ranging from firing up the core, to building up arm strength, and finding shoulder stability, it’s clear this girl is dedicated to helping her 159k followers walk on their hands. If trawling through individual clips is too trying, she’s very kindly put together a #TheBeginnersGuideToHandstand e-book for easy reference.

Tomorrow, DAY 6 #HonorYourZen is Downward Facing Dog/Adho Mukha Svanasana. See @darlingyogi for Day 6 flow option. ———————————————– Instructions: 1: Come onto the floor on your hands & knees in a table top position. Spread your palms, index fingers parallel or slightly turned out, & turn your toes under. 2: Exhale & lift your knees away from the floor. At first keep the knees slightly bent & the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis & press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, & from your inner ankles draw the inner legs up into the groins. 3: Then with an exhalation, push your top thighs back & stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs & roll the upper thighs inward slightly. 4: Firm the outer arms & press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them & draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang. 5: Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose. ———————————————– Generously Sponsored by @fitfitactive (wearing @fitfitactive leggings. Discount code: C&RAINBOWS10) Hosts: @darlingyogi & @coffeeandrainbows ———————————————– Day 1: Revolved Triangle Day 2: Half Boat Pose Day 3: Warrior 3 Day 4: Plow Pose Day 5: Locust Pose Day 6: Downward Facing Dog Day 7: Pigeon Pose Day 8: Half Lord of the Fishes Day 9: Shoulder-Pressing Pose Day 10: Hero Pose ———————————————–

A photo posted by Toni Bopp (@coffeeandrainbows) on

Toni Boop

You guessed it. Toni Boop constantly has coffee and rainbows on her mind, along with yoga of course. Depending on the challenge she partakes in or the mood of the day, Toni is ever ready with a detailed step-by-step to get into poses or transit from poses. Just follow each step to the T and viola! Yes, it’s that simple. Well, almost.

🙃🚨⚠️ Day 1️⃣4️⃣ of #InvertAlert ➡️ #SirsasanaII Variant with #BaddhaKonasana legs ⚠️🚨🙃 Whenever you walk your hands close together you know you’re going to have more trouble balancing. The ideal triangle where you push through all 3 points gives a perfect foundation but, when the palms come together, it’s almost like balancing on 1 big spot (the head and both hands are there). It’s also very difficult to counteract when you lean too much to one side. The best thing you can do is try to nail your balance from the very beginning and rectify as little as you need to. Feel free to go up against a wall and place the crown of your head and the palms down (elbows squeezing together, fingers pointing out, little fingers touching). Lift the knees up and walk the feet in. Before going upside down completely, make sure you have a steady foundation, feel really connected to the earth, spread the fingers and use every single one of them to give you accurate (and fast) feedback in case you’re tilting sideways or falling out. Lift the legs very slowly (no jumping but rather pressing up) and extend them little by little or make a diamond, #BaddhaKonasana, shape with them (also helpful in case you fall, so your legs will reach the ground sooner). Keep the weight in the middle of your head (or as close to that as you can), body completely symmetrical on both sides of your central axis and use the pressure of each inner elbow pushing into each other to help you balance. It might not seem like it’s that much but it is…. Despite appearances, balancing here is all about subtleties…. In any case, this is a fun #inversion to try over and over!! Stay tuned for tomorrow’s posts too for different alternatives!

A photo posted by @cyogalab on

Carmen Aguilar

Owner of Yoga Lab in Chicago, Carmen Aguilar makes it her business to educate her 139k followers on the right way to get into poses. Every day, Carmen offers up tutorials, starting with fantastical poses that require maximum flexibility and superhuman strength, then breaks it down with easier options so everyone can get in on the action. While her learning curve is without a doubt steep, the tips Carmen shares are insightful and a surefire way to get the game on. As she always says, you’ve got this!

YOGA SEQUENCE FOR STRONG ARMS This sequence is all about holding, most yoga poses require a lot of holding on so why not strengthen by holding the foundation? – 1. DOWNWARD FACING DOG 5mins Man will you feel this in the shoulders but get up close & personal with your foundation & all harder poses will feel easier – 2. HIGH PLANK 2mins This will force you to not let the hips drop & really lift through the core, great for those who have very bendy spines & struggle with arm balances & inversions 3. CHATURANGA 1min/3x10sec Most arm balances will start with chaturanga arms so why not strengthen the chaturanga? If you struggle to hold it, start with knees down till you don't need to anymore, for motivation place a block under the chest & don't touch the block 4. SIDE PLANK 30secs The side body helps to support your centre line. Make sure to keep the shoulders away from the ears & try to lift the hips as high as possible. Keeping balance trains your stability muscles. If you have a shaky bottom arm, don't worry, I did too, it will go away with practice 5. FOREARM SIDE PLANK 30secs Like side plank only it gets deeper in to the shoulders 6. FOREARM PLANK 2mins This is all about just pushing, keeping the butt up & pushing through the forearms. If you get lower back pain holding this, then you know you've let the hips drop 7. DOLPHIN POSE 1min This is more of a test of your flexibility. The more flexible you are the easier dolphin gets. If you find you keep leaning forward too much, stretch the shoulders & hamstrings more 8. DOLPHIN PUSH UP Lean forward to bring kiss the space between your hands. For super tight shoulders, keep the palms flat, thumbs touching & kiss the thumbs. This is a great way to train yourself to lean forward as a prep for arm balances 9. HANDSTAND 1min I used a chair but feel free to get creative or use a wall. Find the straight line and just hold. The more you train this straight line upside down, the easier going upside down will feel. Just push the floor with all your might & stay – Remember, effort before effortless so be patient, practice & give time & dedication #productofpatience #adidassg

A photo posted by #ProductOfPatience (@ericatenggarayoga) on

Erica Tenggara

This yoga teacher certainly walks her talk. Her Do This, Not This visual entries keep her 75.6k followers coming back. Take a cue from this self-professed #ProductOfPatience, as the saying goes, practice and all is coming.

#practiceandalliscoming 🌰 Outfit:: @bodyangelactivewear 🌱 15% discount code:: kathy

A photo posted by @kathy0805 on

Kathy

Yoga is best demonstrated with grace and precision. And this lithe Korean is as graceful as they come. Equal parts yogini and ballerina, Kathy is an inspiration to watch as she turns simple yoga transitions into a beautifully choreographed dance.

.. Hello yogis ✨🎉✨ . Here my pose for DAY -14 #creativeyogaminds #funkypincha is before the last day ..! 🙂 you can check out at her @susievanessa for more explanation and see what variation from @yogoskenz . ❤️ #Llegs is my part. I did not do it often, but I like it because it is a challenge to the path of yoga … . . Hope you have fun with your practice!!🙃😊 . . … ✨🎉 2 winners will be chosen! One prize is the Travelers outfit (bra and legging) from @Wearsuccess, and the other a Bali bra from @solosolmovement ! .. Be sure to tag all 3 hosts @mayyoga14 @susievanessa @yogoskenz ☺️ . 🌤🌤Happy weekend !! . #challenge #yogachallenge #yoga#yogini#pose#asanas #loveyoga #mayyoga14 #forearmbalance #armbalance #inversion #inversionjunkie #yogaeverydamnday #yogapose#yogainspiration #yogaaddict#picoftheday #yogaphotography #lovewithin #progress #strenght #bestrong #yogathailand #โยคะ #practiceandalliscoming #practicedaily 🙇🏻🙇🏻🙇🏻

A photo posted by M-A-Y 📧Mayyogalover@gmail.com (@mayyoga14) on

May

From deep back bends to circus-ready inversions, there’s nothing this yoga studio owner from Bangkok cannot do. While she’s no wordsmith when it comes to dishing verbal cues but her videos are self-explanatory. Watch, re-watch then watch again – you’ll soon get the hang of it.

Holly Fiske

Ok, we get it. Handstand is the holy grail of yoga. But before you feel absolutely weightless standing on your hands, there are steps to take to get there. And one way is via drills that get your body ready, working on everything from the wrists to the arms to the shoulders to the core to the quadriceps. Holly Fiske is the yogini to issue drills like there is no tomorrow. Follow them through with sheer determination and you’ll be walking on your hands in a matter of months. Guaranteed.

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