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🧜🏾‍♀️ Today’s pose is a mermaid-y Ustrasana! 🧜🏼‍♂️ . I remember the first time I tried this camel pose mermaid variation, sometime last year. I hadn’t yet built up the strength in my core and back to keep the backbend safe, and ending up hurting myself. . Naturally I was apprehensive about trying it again, so I did so with caution. What a pleasant surprise when it was easily accessible, and felt lovely! I once again emphasize how important it is to respect where you are, and don’t push your body to make shapes that it’s not ready for. . Day 3️⃣ of #AllAboutMermaids 🧜🏻‍♀️ . Be sure to listen to your body and respect where you’re at. If something doesn’t feel right, it probably isn’t! We want this to be a fun & safe week ❤️ . 🧜🏾‍♀️ Hosts 🧜🏻‍♀️ @ina.yoga @yoga_miss_tee @fit_yoga_girl @ashtangi_ali . 🧞‍♂️Sponsors🧞‍♀️ @yogavated_athletics #yogavated @mymalanecklace @rollgahealth @everstretch . 🧜🏼‍♀️ Pose lineup 🧜🏼‍♂️ Day 1 - Mermaid Pigeon☀️ Day 2 - Mermaid Dancer 🌊 Day 3 - Mermaid Camel 🏝 Day 4 - Mermaid Low lunge Day 5 - Mermaid Bow Day 6 - Mermaid On the side Day 7 - Mermaid Splits

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🙏🏼Today is Guru Purnima, a day to honour our teachers. 🙏🏼 . I’m endlessly grateful for the amazing people I’ve had enter my life in my life as a student of Ashtanga yoga. Some only for a short time, others for years; all have made massive lasting impacts. I thank you all, for everything you’ve passed on to me. . @ashtangayogashaladublin @ashtanga_yoga_limerick @lukejords @ashtangayogaireland @kinoyoga @yogamarque . . 👖 Wearing Liquido Active @liquidoactive - Use code ALISONLIQUIDO for 15% off

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🧜🏾‍♀️ Today we do our only standing pose, adding mermaid arms to the classic dancer pose 🧜🏼‍♂️ . The biggest challenge for me with this one is keeping the hips squared while having the arms in mermaid. It was a fun test of balance for sure! . Day 2️⃣ of #AllAboutMermaids 🧜🏻‍♀️ . Be sure to listen to your body and respect where you’re at. If something doesn’t feel right, it probably isn’t! We want this to be a fun & safe week ❤️ . 🧜🏾‍♀️ Hosts 🧜🏻‍♀️ @ina.yoga @yoga_miss_tee @fit_yoga_girl @ashtangi_ali . 🧞‍♂️Sponsors🧞‍♀️ @yogavated_athletics #yogavated @mymalanecklace @rollgahealth @everstretch . 🧜🏼‍♀️ Pose lineup 🧜🏼‍♂️ Day 1 - Mermaid Pigeon☀️ Day 2 - Mermaid Dancer 🌊 Day 3 - Mermaid Camel Day 4 - Mermaid Low lunge Day 5 - Mermaid Bow Day 6 - Mermaid On the side Day 7 - Mermaid Splits

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🧜🏾‍♀️ I’m so excited for this challenge kicking off today! In #AllAboutMermaids, we’re going to put a lighthearted mermaid spin on 7 poses. 🧜🏾‍♀️ . Day 1 is the “classic” mermaid pose, featuring mermaid arms in Eka Pada Rajakapotasana. It’s an IG favourite and requires balance, flexibility and strength. . Be sure to listen to your body and respect where you’re at. If something doesn’t feel right, it probably isn’t! We want this to be a fun & safe week ❤️ . 🧜🏾‍♀️ Hosts 🧜🏻‍♀️ @ina.yoga @yoga_miss_tee @fit_yoga_girl @ashtangi_ali . 🧞‍♂️Sponsors🧞‍♀️ @yogavated_athletics #yogavated @mymalanecklace @rollgahealth @everstretch . 🧜🏼‍♀️ Pose lineup 🧜🏼‍♂️ Day 1 - Mermaid Pigeon☀️ Day 2 - Mermaid Dancer Day 3 - Mermaid Camel Day 4 - Mermaid Low lunge Day 5 - Mermaid Bow Day 6 - Mermaid On the side Day 7 - Mermaid Splits

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We’ve reached the end of this lovely challenge! I had so much fun exploring the common threads between poses in the Ashtanga sequences. . For our last day we’re working internal hip rotation and hamstring lengthening with the combination of triang mukha Eka pada paschimottanasana (how’s that for a mouthful??) and Krounchasana. . My hips don’t like to internally rotate, so the hip of my folded leg in triang mukha usually pops up a bit. I’ve actually found that the more I work on Krounchasana, the more open I am in triang mukha. The two poses are so similar, yet feel so different for me. The upright posture in Krounchasana makes everything much more intense in my experience. . Day 7️⃣ of #SimpleToComplexAsanas, where we’ll explore the relationship between poses. We’ll get to see how work in the simpler ones can lead to progress in the deeper ones. . ❤️❤️❤️ thank you so much for everyone who joined us!! ❤️❤️❤️ . . 🧘🏻‍♀️Hosts: @ashtangi_ali @biancayoga @kaitlynpatrizia @katkayoga @nikitanevison . 🌻Sponsors: @shambhalabarcelona @karma.passion @mymalanecklace . ✨Pose lineup (pick one or all for each day!): 1. Prasarita padottanasana/ Kurmasana/ Tittibhasana❤️ 2. Ardha baddha padma paschimottanasana/ Vatayanasana❤️ 3. Janu sirsasana/ Baddha konasana/ Padmasana❤️ 4. Sirsasana/ Pincha mayurasana❤️ 5. Ustrasana/ Urdhva dhanurasana/ Kapotasana ❤️ 6. Marichyasana C or D/ Pasasana❤️ 7. Triang mukha eka pada paschimottasana/ Krounchasana❤️

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Pasasana is a tricky pose for me! Because I lack the ankle flexibility to ground into the heels, I have to maintain balance on my toes while in a deep twist and bind. . My favourite asana to work on the principles of Pasasana is Marichyasana D. They feel quite similar to me, with the exception of the added stability of the leg in lotus on the ground. . In marichyasana D, I can work on deepening the twist and opening the chest. By focusing on that, just in the last week I’ve been able to bind my wrist in Pasasana! Also in marichyasana D, I try to ground strongly into the “standing” foot to simulate the Pasasana squat. . Any tips for getting those pesky heels down is appreciated! I’ll post a video on my stories! . Day 6️⃣ of #SimpleToComplexAsanas, where we’ll explore the relationship between poses. We’ll get to see how work in the simpler ones can lead to progress in the deeper ones. . The Ashtanga sequences are elegantly designed, so that tricky poses are preceded with simpler ones to build the strength or flexibility required for them. . . 🧘🏻‍♀️Hosts: @ashtangi_ali @biancayoga @kaitlynpatrizia @katkayoga @nikitanevison . 🌻Sponsors: @shambhalabarcelona @karma.passion @mymalanecklace . ✨Pose lineup (pick one or all for each day!): 1. Prasarita padottanasana/ Kurmasana/ Tittibhasana❤️ 2. Ardha baddha padma paschimottanasana/ Vatayanasana❤️ 3. Janu sirsasana/ Baddha konasana/ Padmasana❤️ 4. Sirsasana/ Pincha mayurasana❤️ 5. Ustrasana/ Urdhva dhanurasana/ Kapotasana ❤️ 6. Marichyasana C or D/ Pasasana❤️ 7. Triang mukha eka pada paschimottasana/ Krounchasana

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The link between Ustrasana (camel pose) and Kapotasana (pigeon pose) seems pretty obvious. I’ve even heard some people refer to Kapotasana as “full camel”. . Ustrasana comes 2 poses before Kapotasana in the Ashtanga Intermediate Series, separated by the thigh-burner Laghu Vajrasana. . In Ustrasana, I focus on bringing the hips forward as far as possible to open up the hip flexors, and the sternum up as high as possible to open the chest and engage the core. All of the same principles are of paramount importance for a safe and comfy Kapotasana. . Day 5️⃣ of #SimpleToComplexAsanas, where we’ll explore the relationship between poses. We’ll get to see how work in the simpler ones can lead to progress in the deeper ones. . The Ashtanga sequences are elegantly designed, so that tricky poses are preceded with simpler ones to build the strength or flexibility required for them. . . 🧘🏻‍♀️Hosts: @ashtangi_ali @biancayoga @kaitlynpatrizia @katkayoga @nikitanevison . 🌻Sponsors: @shambhalabarcelona @karma.passion @mymalanecklace . ✨Pose lineup (pick one or all for each day!): 1. Prasarita padottanasana/ Kurmasana/ Tittibhasana❤️ 2. Ardha baddha padma paschimottanasana/ Vatayanasana❤️ 3. Janu sirsasana/ Baddha konasana/ Padmasana❤️ 4. Sirsasana/ Pincha mayurasana❤️ 5. Ustrasana/ Urdhva dhanurasana/ Kapotasana ❤️ 6. Marichyasana C or D/ Pasasana 7. Triang mukha eka pada paschimottasana/ Krounchasana

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To be clear, I don’t think of Sirsasana (headstand) as a “simple” pose. It took me about a year to feel comfortable and steady in it! . I’m a bit of a floppy noodle and it took me a long time to build the strength in my arms, shoulders and core to hold Sirsasana. 🍜 Pincha Mayurasana will be the next pose to be added to my practice, so I’m hoping all my work in Sirsasana will help! Watch this space 🤗 . Day 4️⃣ of #SimpleToComplexAsanas, where we’ll explore the relationship between poses. We’ll get to see how work in the simpler ones can lead to progress in the deeper ones. . The Ashtanga sequences are elegantly designed, so that tricky poses are preceded with simpler ones to build the strength or flexibility required for them. . . 🧘🏻‍♀️Hosts: @ashtangi_ali @biancayoga @kaitlynpatrizia @katkayoga @nikitanevison . 🌻Sponsors: @shambhalabarcelona @karma.passion @mymalanecklace . ✨Pose lineup (pick one or all for each day!): 1. Prasarita padottanasana/ Kurmasana/ Tittibhasana❤️ 2. Ardha baddha padma paschimottanasana/ Vatayanasana❤️ 3. Janu sirsasana/ Baddha konasana/ Padmasana❤️ 4. Sirsasana/ Pincha mayurasana❤️ 5. Ustrasana/ Urdhva dhanurasana/ Kapotasana 6. Marichyasana C or D/ Pasasana 7. Triang mukha eka pada paschimottasana/ Krounchasana

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Janu sirsasana and baddha konasana are one of my favourite pairs of poses in Ashtanga. The relationship between them can reveal a lot about our bodies. Janu sirsasana is pretty much a one-legged version of baddha konasana, after all. . Both poses ask for external rotation and abduction at the hip joint. In Janu Sirsasana, because of the asymmetry of the posture, it’s easier to “cheat” this movement. Movement at the pelvis can compensate for tightness in the muscles of the hip. . In Baddha Konasana, the pose is symmetric, so it’s not possible for the pelvis to twist to compensate. People (me included) often find that their baddha konasana is less deep than their Janu sirsasana. Baddha konasana gives you a more accurate picture of the openness of the hips. Working on opening the hip with squared pelvis in Janu Sirsasana has been really helpful for me as I am working on deep hip openers in Second Series. . Day 3️⃣ of #SimpleToComplexAsanas, where we’ll explore the relationship between poses. We’ll get to see how work in the simpler ones can lead to progress in the deeper ones. . The Ashtanga sequences are elegantly designed, so that tricky poses are preceded with simpler ones to build the strength or flexibility required for them. . . 🧘🏻‍♀️Hosts: @ashtangi_ali @biancayoga @kaitlynpatrizia @katkayoga @nikitanevison . 🌻Sponsors: @shambhalabarcelona @karma.passion @mymalanecklace . ✨Pose lineup (pick one or all for each day!): 1. Prasarita padottanasana/ Kurmasana/ Tittibhasana❤️ 2. Ardha baddha padma paschimottanasana/ Vatayanasana❤️ 3. Janu sirsasana/ Baddha konasana/ Padmasana❤️ 4. Sirsasana/ Pincha mayurasana 5. Ustrasana/ Urdhva dhanurasana/ Kapotasana 6. Marichyasana C or D/ Pasasana 7. Triang mukha eka pada paschimottasana/ Krounchasana

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✨🧜🏼‍♂️🧜🏾‍♀️ NEW CHALLENGE!! 🧜🏼‍♀️🧜🏿‍♂️✨ . Summertime yoga has us thinking about all those fun mermaid variations of classic poses! So let’s have some backbendy fun and see your best mermaid look! #AllAboutMermaids . ‪☀️🌊 15-21 July‬ 🌊☀️ . 🧜🏾‍♀️ Hosts 🧜🏻‍♀️ @ina.yoga @yoga_miss_tee @fit_yoga_girl @ashtangi_ali . 🧞‍♂️Sponsors🧞‍♀️ @yogavated_athletics #yogavated @mymalanecklace @rollgahealth @everstretch . 🧜🏼‍♀️ Pose lineup 🧜🏼‍♂️ Day 1 - Mermaid Pigeon Day 2 - Mermaid Dancer Day 3 - Mermaid Camel Day 4 - Mermaid Low lunge Day 5 - Mermaid Bow Day 6 - Mermaid On the side Day 7 - Mermaid Splits To join, and be eligible to win an amazing prize: 1️⃣ Repost this flyer, and tag a few friends to join in 2️⃣ Follow all hosts and sponsors 3️⃣ Post every day, using the hashtag #AllAboutMermaids 4️⃣ Make sure your profile is public, so we can see your posts! 5️⃣ Show yourself and others some love. Be safe, and respect your body ❤️

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Vatayanasana, or horse face pose! This one isn’t in my practice, but it was fun to play around with. . This one is so tricky because all of the balance is on the knee (of the leg in lotus) and the other foot very close to the knee. I had to work very hard on strong bandha engagement to keep my balance. If your shoulders are tight, the arm bind might prove tricky too! . Ardha Baddha Padma paschimottanasana works a lot of similar things, but is much more accessible. External rotation for the leg in lotus, shoulder opening for the bind, and bandha engagement to stay balanced and not tipping over to the side. ❤️ . Day 2️⃣ of #SimpleToComplexAsanas, where we’ll explore the relationship between poses. We’ll get to see how work in the simpler ones can lead to progress in the deeper ones. . The Ashtanga sequences are elegantly designed, so that tricky poses are preceded with simpler ones to build the strength or flexibility required for them. . . 🧘🏻‍♀️Hosts: @ashtangi_ali @biancayoga @kaitlynpatrizia @katkayoga @nikitanevison . 🌻Sponsors: @shambhalabarcelona @karma.passion @mymalanecklace . ✨Pose lineup (pick one or all for each day!): 1. Prasarita padottanasana/ Kurmasana/ Tittibhasana❤️ 2. Ardha baddha padma paschimottanasana/ Vatayanasana❤️ 3. Janu sirsasana/ Baddha konasana/ Padmasana 4. Sirsasana/ Pincha mayurasana 5. Ustrasana/ Urdhva dhanurasana/ Kapotasana 6. Marichyasana C or D/ Pasasana 7. Triang mukha eka pada paschimottasana/ Krounchasana

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Want to work on Tittibhasana? Turn it upside down! . It requires a good bit of hamstring flexibility, strength in the hip flexors, and both length and strength in the adductors of the inner thigh. The best pose I know that lets you work all of these things is prasarita padottanasana. It’s pretty much Tittibhasana flipped upside down! . Day 1️⃣ of #SimpleToComplexAsanas, where we’ll explore the relationship between poses. We’ll get to see how work in the simpler ones can lead to progress in the deeper ones. . The Ashtanga sequences are elegantly designed, so that tricky poses are preceded with simpler ones to build the strength or flexibility required for them. . . 🧘🏻‍♀️Hosts: @ashtangi_ali @biancayoga @kaitlynpatrizia @katkayoga @nikitanevison . 🌻Sponsors: @shambhalabarcelona @karma.passion @mymalanecklace . ✨Pose lineup (pick one or all for each day!): 1. Prasarita padottanasana/ Kurmasana/ Tittibhasana❤️ 2. Ardha baddha padma paschimottanasana/ Vatayanasana 3. Janu sirsasana/ Baddha konasana/ Padmasana 4. Sirsasana/ Pincha mayurasana 5. Ustrasana/ Urdhva dhanurasana/ Kapotasana 6. Marichyasana C or D/ Pasasana 7. Triang mukha eka pada paschimottasana/ Krounchasana

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