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📦🥶🧗🏻‍♂️Day 2️⃣6️⃣ of #YogaWallPaper with @cyogalife ➡️ #Kapotasana variant 🧗🏻‍♂️🥶📦 This #backbend is all about lifting the ribs, thrusting the pelvis forward and opening the shoulders enough so that the hands lower enough to create an angle where the feet can be tucked away. Do NOT try to lift the shins, it’s not the way to approach this! Don’t say I didn’t warn you if your calves/hamstrings will cramp... After a thorough warm up, kneel facing away from a wall and go into Camel. Applying the same actions of lifting the ribcage, lengthening the lumbar area, relaxing shoulders down/back, dropping the head, lift arms and find the wall. The perfect distance would be one where it feels a bit too close because, once you start climbing down, it’ll seem further and you’ll need as much wall contact as possible to push away from it, continue to send hips over kneecaps and chest up. When fingers will get to the sideboard (2-3 inches from the floor), it’ll be a good angle to bend the knees and guide feet to head. Remember it’s more about physics than anything else so, instead of contracting the back of the legs, focus on opening along the front of the body and deepen the backbend. When feet will touch the head comfortably, the next step would be to tuck chin to chest, let them ‘pass’ and trap them behind the neck. At this point, it’ll feel very comfortable and you’ll need minimum work to hold the pose. It is a magnificent arch to open, shoulders to knees. Place extra padding under them if the floor is too rough and let me know how it goes or if you have any questions. Don’t you dare quit now, we’re almost there!!! For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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📦🥶🧗🏻‍♂️Day 2️⃣5️⃣ of #YogaWallPaper with @cyogalife ➡️​ #Yogidandasana variant 🧗🏻‍♂️🥶📦 For the last #hipopener this month, I wanted to leave you with some ideas/homework so you can #keeppracticing these. In this Yogidanda variation the foot needs to land pretty deep in the armpit because it’s going to slide down the moment you straighten the elbows. One way to make it more doable is, precisely, to bend them, so build a ‘shelf’ to put a stop to the slippery issue. Another thing that makes a big difference is how much you actually ​lean​ into the front leg. If you keep the hips high, instead of aligning them to a horizontal line (like in the pic), it’ll be easier to hold and the back leg will have some leverage to help you stay. Climbing the foot on the wall or sofa is tricky because you need to rest the other foot into the armpit first, THEN jump. Here, I was on a convenient grass ramp, so it was definitely more feasible than climbing a wall, but if, at the moment of the hop, you transfer more weight into the arms, the transition will be more doable. You can also have someone help you lift or you can keep the foot on the floor and practice it like that. The further you sink the hips, the more intense the opening. If Yogidanda isn’t happening yet: from a seated position, cross one leg over the other like a ‘4’, twist to that side and aim to meet elbow/triceps/armpit and arch of the foot. Go deeper with every exhalation, stay for 6-8 breaths minimum. Find something like a door frame you can ‘grab’ strongly to help the twist and do this consistently at the end of your practice. You’ll notice improvement really quickly if you do! For questions or comments, scroll down and share. Last few days, let’s do this!! For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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📦🥶🧗🏻‍♂️Day 2️⃣4️⃣ of #YogaWallPaper with @cyogalife ➡️​ ​​​Mexican #Handstand or #AdhoMukhaVrksasana III 🧗🏻‍♂️🥶📦 This #inversion doesn’t ask for too much backbend flexibility, like Handstand Scorpion would, but the strength required makes up for it so, watch out! Like we did in Side Shoulderstand a few days ago, the lower the legs, the more challenging for the upper body so, if you’re not sure, I’d recommend you start somewhere close to the wall, press into Wheel, feet facing it, climb one leg at a time, level them and use that leverage to straighten the arms and push chest out some more. Keep legs engaged at all times so the hips won’t collapse (= no low back pain) and you’ll feel lighter on the upper body. I think this looks deceivingly easy when, in fact, is quite strenuous for the shoulders so, one of the main struggles you’ll find is to keep the elbows completely straight. Hug them towards each other, use both the ground and wall to stabilize yourself and find inner strength. To come out, retrace your steps, walk feet down to Wheel, lower and lie on your back. Scoop a bit further and try again. Practice it 2-3 times, but stop if your arms start to get fatigued. Another entry would be to drop from Handstand, lowering the legs straight until they find the wall. It’s more challenging than lifting from Wheel so, especially if you've never done it, make sure someone is spotting you or you have serious padding underneath, be safe. Another #heartopener day... let me know what happens and #keeppracticing, we’re getting to the end line, can you see it?? For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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GREAT NEWS: Our new online t-shirt store is up and running on our website cyogalife.com, yay!!! First designs are up and we’ll keep on adding more and more!!! I’ll keep you posted! For those of you that asked about @moises_chi drawings and how to get them, this is it! To celebrate the launch, we’re offering a 20% OFF ALL items starting today until Mon May 27th (Memorial Day)!!! Simply use code: MEMO19 at checkout and start enjoying these too-cute-to-be-true pieces. Wear or gift them with as much love as we did making them… ❤️🧡💛💚💙💜

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📦🥶🧗🏻‍♂️Day 2️⃣3️⃣ of #YogaWallPaper with @cyogalife ➡️​ #EkaPadaRajakapotasana III 🧗🏻‍♂️🥶📦 As we did a couple of days ago, this #backbend also requires quite the hamstring flexibility, so make sure you warm up both the spine and legs beforehand. In today’s Eka Pada, I’m keeping the hands down, but feel free to lift arms overhead and find the wall behind, to add a deep shoulder opener. It pays off to square the hips as much as possible so, if needed, place a block under the front leg or butt, to have more wiggle room. Ideally, you want the back shin against the wall, but move its knee a bit further to make it less intense on that thigh. Once you're in a (relatively) comfortable version of #Splits, with hips pretty leveled, press fingers on the floor and start to lift the ribcage up, decompressing the lumbar area. Drop the shoulders, relax head back and continue to reach sternum towards the ceiling, the whole time you’re in the pose. The moment you stop doing that, chances are you’ll dump into the low back so, keep lifting & arching from the back of the heart. Make space between the lower vertebrae as you wrinkle the skin of the thoracic spine. Press foot into the wall to get more stability, avoid the shin to ‘drop’ like a windshield. Make sure you don’t end up ‘sitting’ on the Splits side, so press back thigh down, roll it under more (notice the internal rotation of the back hip while the front one externally does). Breathe fully a few times with the intention of releasing. This is an asana that exposes the heart center, so it’s normal to feel vulnerable, scare or emotional. Purging is part of the journey, embrace where you are and feel free to share how it went. I’m here for you. Keep going... For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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Announcing June’s challenge: #HipNoticing. I’ve had this one for some time but was too afraid to put it out there... My challenges have a certain reputation of being ‘difficult’, so I feared it’d be dismissed or laughed at, because it’s definitely daring. At some point, I decided to not care anymore and finally publish. It is an AMAZING #hipopener journey where we’ll take one #armbalance, analyze and practice it, then we’ll do an equivalent one in Yogidandasana and Leg behind the head (the 2 hip opener milestones). The idea is not to be able to do all these 28 poses, but to study them from different angles, find various entry points to access our hips, while stimulating our brains and imagination (a lot of people don’t know what else to do after leg behind the head/Yogidanda, and there’s a WHOLE world of possibilities!!!). At the very least, you’ll add options in your head, increase the repertoire of poses to practice/teach and get plenty of ideas/tips. Since these are ALL arm balances too, there’s a major upper body component, so we’ll surely improve that. Having an analytical mind helped me demystify and deconstruct these poses in building blocks, and that’s exactly what we’ll do. Don’t let them intimidate you, get to know them (I’ll help with the introduction!), hear the lessons they’ll provide and take one day at a time. I guarantee you’re not going to regret it. I’ll provide detailed instructions daily and have my fellow yogis, Jinny @jinny.suh.00 and Garry @gmcyoga, offer more doable alternatives. I’ll also keep an open dialog through the posts so you can ask more details (will try my best to reply promptly!). As usual: follow @cyogalife repost this, comment, tag friends (easier to finish!) participate & post using #HipNoticing Besides the knowledge gained, awesome gifts will be mailed to the winners at the end! Get ready, we start June 1st!!!

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📦🥶🧗🏻‍♂️Day 2️⃣2️⃣ of #YogaWallPaper with @cyogalife ➡️​ ​ Wrist #Toetaps 🧗🏻‍♂️🥶📦 This wrist tap variation is VERY useful for several reasons: it builds up upper body strength, teaches how high hips need to go, how deep flexors should fold and how much on top of the arms you need to be. It’s a win-win all around, but you need to scoop reeeeeaaaally close to the wall, otherwise it won’t happen. When you get to one, after warming up those wrists, shoulders and hamstrings, come up on the tip toes before resting your butt against it. Plant hands down right below and, if you feel the shoulders are ​almost​ going over the wrists, that’s likely a good distance. After teaching this many, many times, one of the most common problems is that people don’t shift enough weight on the arms, so the legs feel too heavy to lift. Coming on the toes helps because it’ll allow the hips to ‘climb’ higher on the wall, center of gravity will be higher too, hence you’ll feel lighter to float the feet. Start with one at a time, tap its wrist for a couple of seconds and alternate a few times. At the very end try both, always pulling navel strongly in to encourage a deeper flexor fold. You're not supposed to go ‘forward’ too much, but rather ‘up’ so, use the wall to continue the butt climb and send the sacrum to its highest point. A good leg activation and hamstring flexibility will help find toes touch higher on the forearms. Think baby steps, literally, for this one. Incorporate it daily in your #practice and it’ll happen, you’ll see! For questions or to share how it went, comment below ⤵. Your turn to get stronger... For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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📦🥶🧗🏻‍♂️Day 2️⃣1️⃣ of #YogaWallPaper with @cyogalife ➡️​ ​ 1 leg up in #Wheel or #EkaPadaUrdhvaDhanurasana 🧗🏻‍♂️🥶📦 As I’ve mentioned before, backbends and inversions are two families where the wall can help big time to improve them, hence the reason why there are so many this month (and especially now, towards the end). This particular Wheel variation requires the usual flexibility needed for it, as well as some balancing skills, extra strength (to balance on the other 3 limbs) and serious hamstring length. After a thorough warm up, go into Wheel like we did on Day 8, pressing chest towards wall, or at least sending it in that direction. Maintain elbows as straight as possible, facing each other, which is something the wall will help with. Look down between palms and push chest up/out, eventually finding contact with the sternum. Press strongly with the legs to encourage an upper thoracic arch, walk feet a bit in and towards each other, shift weight completely onto one, then lift other knee into chest and extend it towards the ceiling, toes pointing to that back wall. A little cheating tip you can do, in the beginning, is to lift the base heel, so you’ll send more weight into the upper body and shorten the distance toes-wall. Regardless if you touch or not, keep projecting out & up and stretch in all directions (upper toes, base leg, palms firmly planted with arms straight). If you find the contact, notice whether the leg is slightly dropping to the side (mine is too... working to improve it!), aim to bring it more into alignment. Base foot could be slightly turned out, to balance easier, but avoid an over rotation and gradually correct it. This is a tough one, yes, let me know how it goes!!! For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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📦🥶🧗🏻‍♂️Day 2️⃣0️⃣ of #YogaWallPaper with @cyogalife ➡️​ ​ Bound Half #Lotus in #Headstand or #ArdhaBaddhaPadmaSirsasana 🧗🏻‍♂️🥶📦 To be able to bind in this #inversion, the foot needs to be VERY tucked into the opposite groin, toes sticking out to the side. If that element is missing, no matter how much you reach, you won’t be able to bind so, warm up beforehand with some hip openers and specially seated poses in Lotus or Half Lotus (Half Lotus bound seated forward bend is an immediate prep asana). The good thing is that gravity works in our favor so, at the very least, the tucked leg won’t ‘slide out’ once we rest it there. You can also lace a strap around the foot, find it with the arm going behind, and crawl the fingers until you get there. Make sure the torso remains neutral and doesn’t follow what the shoulder/arm are doing. Press the upper leg into the wall, to give you more stability, and feel free to turn the base palm down instead of cupping the back of the head (if neck feels unstable, keep hand back there). Avoid overarching around the lumbar area, which is something that tends to happen unconsciously to create space for the arm to reach behind, continue to lengthen the spine and reach through the upper toes (it’ll also help to maintain minimum weight on the neck). Even if this pose is completely asymmetrical, visualize your central axis and focus on even things out as much as possible. Do both sides and notices their differences, maybe one is stronger but the other is easier to reach for the toes... comment below how i t goes and let’s unroll that mat to find out!! For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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📦🥶🧗🏻‍♂️Day 1️⃣9️⃣ of #YogaWallPaper with @cyogalife ➡️​ ​ #SideShoulderstand or #ParsvaSarvangasana 🧗🏻‍♂️🥶📦 The wall works wonders if you want to learn how to balance on one hand in this pose, or build up enough wrist strength to do so. Just like in any backbend, the more you #practice it, the deeper it’ll gradually get, this is no different and, the more consistent you’re with it, the lower the legs. In the very beginning, the idea is to properly align the joints and start to have a taste of how much weight you’ll have to carry. Forget about how extended, or parallel to the ground, the legs are. The closer to the wall, the more it’ll hold you so, find the distance that works best (usually, the length-of-your-leg works), warm up the body with a few twists and arm balances like Crow, small backbends like Bridge, and stretch the wrists some. Go into Shoulderstand then turn the body towards the wall and prep the hand closer to it, right under the sacrum, like holding a heavy tray, fingers pointing out. Make sure the wrist lies above its elbow and the weight is evenly distributed across the palm. Reach one leg at a time towards the wall, maintaining a certain arch along the thoracic spine, sternum to chin, as the lower body twists facing it. The more you do that, the easier to find the balancing line. As you get better/stronger, scoop further away, so the toes find the contact at a lower angle, hence more pressure on the wrist. Include this regularly (towards the end of your practice is a good moment) and soon you won’t need any support at all. Comment below and let me know if you encounter any difficulties. Let’s go!! For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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📦🥶🧗🏻‍♂️Day 1️⃣8️⃣ of #YogaWallPaper with @cyogalife ➡️​ #Kapinjalasana 🧗🏻‍♂️🥶📦 This is how I practiced this #backbend until I was able to grab the foot, flip the grip and balance properly in the middle of the room. Since the foundation is rather small and we’re moving and doing an intense arch, it’s VERY normal to fall so, let’s deconstruct and break down the asana in more ‘chewable’ bites, so we can digest them, shall we? Besides using the wall, another alternative you could #practice is to drop the back knee or do both, knee down WHILE at the wall. The idea is to reduce the balance difficulty to a point where it’s still challenging, yet manageable. Flipping the grip is also quite a daring task so, use a small strap if needed, or rest the toes strategically on the wall, so you can #practice the shoulder rotation without worrying about falling. Besides the obvious balance and flexibility skills, you’ll need quite the strength to hold you, as well as stamina to finish the movement. The wall can help with that too until you develop all those skills. Make sure you’re not too close because you won’t have room to maneuver and try it 2-3 times on each side, so the movement becomes more natural and you can step a little further after each attempt. Use the ground to push against it and turn gaze towards the ceiling once at the very end. Pull gradually sole to the crown of the head, think of sinking the chest even more, pushing ribs out. Avoid balancing on the outer edge of the base foot, keep internally rotating its ankle and press all the way to the ball of the big toe. This is a tough one, yes! Comment below what issues you find (I’ll try to reply to all) and keep going, #keeppracticing!! For further modifications, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🦆 6/12-16 Strasbourg 💂🏽‍♂️ 6/21-23 London 🏔 6/27-30 Graz, Austria 🚎 7/2-22 Barcelona 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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cyogalife. Early bird 🐣 to my upcoming yoga + meditation retreat ending SOON (Ma

Early bird 🐣 to my upcoming yoga + meditation retreat ending SOON (May 31st)!!! 🛑 Join me for 6 days in a true paradise 🌟where you can completely decompress, tune inwards, work on your practice, do all sorts of fun water activities, eat amazing meals, make new friends while surrounded by an incredible setting... sounds good? Keep reading!😉 Usual, super busy, schedule includes: 8am: breakfast 9-11am: meditation w/Moises to start the day right (and digest food!) 11:30am-1:30pm: yoga practice with me (duh, a blast!💥) 2pm: lunch (followed by an optional siesta 😴😴) Free afternoon for activities, excursions, treatments, sunbathing, shopping... VERY important stuff!👌🏻 Around 7pm: dinner time to share and socialize 💚 What’s included:👍🏻 ✔️accommodations for 5 nights ✔️yoga + meditation daily ✔️3 meals per day (fish & veg options only - no meat) ✔️access to resort’s jacuzzi, sauna, steam room and plunge pools ✔️transport to & from airport What’s NOT included: ➰flight to Bali ➰extra activities Prices start at $1,300 until May 31st‼️🔚 Let’s practice in paradise and make unforgettable memories...🧡🏖⛵️🧘🏻‍♂️🏄🏻‍♀️🤸🏻‍♀️🌈 For more info visit cyogalife.com. Keep the 🔥alive and let’s #keeppracticing together...🙏🏻

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