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🍰🙃🤹🏼‍♀️Day 1️⃣7️⃣ of #PinchaParty with @cyogalife ➡️​​ Asymmetrical #ForearmBalance or #FunkyPinchaMayurasana variant 🤹🏼‍♀️🙃🍰 Funky Pincha is all about leveling palm and opposite elbow and find the most vertical line you can from there. At first, because the foundation is different on both shoulders, it feels a bit weird and uneven. Make sure you engage the lateral muscles of the body (lats, abs...), so you don’t collapse on the forearm side. Hug free elbow into side ribs and align hips above shoulders, imagining your spine describing a straight line. If you open the legs into Transversal Splits is easier to catch your balance, or hold it longer. Look down to one point below you, hug ribs, pull low abdomen in and breathe as calmly as possible. One side tends to be stronger than the other so, repeat a second/third time on the more wobbly. Once you can kick comfortably against the wall and catch your balance for a few seconds, the next step to try is to work on your #pressup. It’s easier than pressing into Pincha and less scary than doing so in Handstand. Project with one leg (the higher one, aka, the one that has its elbow in the air) either towards the ceiling, into Vertical Splits, or out to the side like you’d do for a Puppy press. Personally, I find this last one easier, but requires some strong side gluts (gluteus medius) and low back (lats especially) activation. As the second foot is about to fly, keep projecting through the first leg, DON’T forget that or you’ll stop the movement and fall back down. Also, let the second leg catch up SLOWLY with the first, instead of rising it quickly (lots of people make that mistake too, be patient, level them slowly...). Comment below what issues you encounter, let’s go upside down and see what happens! Enjoy!! For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga. . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 1️⃣6️⃣ of #PinchaParty with @cyogalife ➡️​​ #Karandavasana variant 🤹🏼‍♀️🙃🍰 Another very fun ‘baby’ #armbalance. If your elbows are bony or sensitive I highly recommend some extra padding underneath because you’re going to sink them quite a bit into the ground (you don’t want to know how mine were after shooting these challenge in 2 days... ). If #Lotus doesn’t happen, a Half Lotus/Half Crow leg position could also work (the weight distribution just won’t feel as symmetrical). Enter dropping from Pincha or pushing from the ground up (pass arms over shins, bend elbows, drop on forearms, elbows very close to butt, spread fingers, pull navel in and let’s go for it). It’s not essential to dig the kneecaps all the way into the armpits in order to balance (half way through the triceps can also work), but it’s easier to find that midpoint so the hands can lift towards the face/jawline. Lift butt up as high as possible, head slightly pointing down, then, on exhale, start to carefully tilt hips back, so upper body becomes weightless and fingers can find the face. If you don’t go ‘back’ enough, the forearms will drop back down and, if you go too far, you’ll butt land (try to do so with the ‘fleshy’ part and not the tailbone). We’ve all been there, no worries! Extra padding behind, like a blanket or extra mat, is a great help. Steady the gaze to gain more stability and maintain the breath calmed, under control at all times. If you’d rather keep both forearms down you can also do that, or just lift one at a time. Comment below how today’s #practice goes and have fun with it!! For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga. . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 1️⃣5️⃣ of #PinchaParty with @cyogalife ➡️​​ #ForearmBalance or #PinchaMayurasana 🤹🏼‍♀️🙃🍰 We’ve already covered the first half of this challenge so consider this a ‘check point’ to see how we’re doing. Are you getting more comfortable balancing on your forearms? Can you breathe better? Do you get less distracted when you do it? All those are also signs of improvement. If you’re not quite balancing in the middle of the room (yet!), go against a wall and, when you’re upside down, notice the weight shift between elbows and fingertips. If you manage to peel the heels off the wall for a few moments and then fall back on it, notice how your weight transferred quickly into your palms, your back didn’t engage in time and your legs likely bent, especially as you hit the wall. Tape yourself doing a few attempts and examine the routine. Obviously, the smaller the jump, the easier to catch the equilibrium (that’s why pressing works best), but, if that’s not an option at this point, remember to jump with the intention of going UP first, then slightly forward, just with the hips, NOT the shoulders (that’ll take care of face planting!). Think what happens when you throw, both low and high, a ball in the air. The higher it goes, the more time it gives you to prepare yourself to catch it. This works the same way. At some moment, you’ll literally ‘freeze’ in the air and will manage to fight for your balance (and will succeed!!). For those inverting easily, aim for a straighter line by tucking chin into chest, look behind you, hug ribs in, tuck tailbone, project through the legs and push against the ground like crazy. Comment below how it’s been so far and let’s keep going!!! #keeppracticing. For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga. . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 1️⃣4️⃣ of #PinchaParty with @cyogalife ➡️​​ #ViparitaDandasana variant 🤹🏼‍♀️🙃🍰 I vouch for this Viparita variation, it’s incredible how much opening it brings into the upper spine and shoulder area. Especially if backbends like Kapotasana, Natarajasana or Padangustha Dhanurasana elude you (natural since they’re pretty challenging), this should be a must in your personal #practice, before you start any of them. From Wheel, drop on the forearms, one at a time. Either interlace fingers or place palms, down but keep elbows as close to ears as possible. Push chest out through the space between the arms, relax the neck, maintain breath long and walk feet in, towards the midline of the body. Come up on the balls of the feet if needed, when you can’t shorten the distance feet-hands, anymore, lower heels onto palms and take a few more breaths there, always sending chest out and visualizing a ‘c’ shape made with your thoracic spine, curving it more one exhalation at a time. At first, not only I could barely walk the feet in without feeling it in the low back, but I remember how difficult it was to breath, how exhausting to hold it because my heels never landed (legs get fatigued quickly when that happens). Neck hurt too as well as one of the shoulders (always got tweaked weirdly!) and, as much as I tried, I couldn’t quite ‘send’ the chest out. The best thing was that it felt liberating, like tensions literally lifting & moving out of the chest and shoulders. With time all those issues vanished and now I find it essential in order to fully open up. Let me know any questions and how it goes below!! Time to unroll that mat... For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga. . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 1️⃣3️⃣ of #PinchaParty with @cyogalife ➡️​​ #Yogidandasana in #Headstand or #Sirsasana variant 🤹🏼‍♀️🙃🍰 This is a fun #inversion besides the obvious #hipopener. From a seated position, enter Yogidanda first by crossing one leg over the other in a ‘4’. Twist to the side the foot is pointing and, on exhale, try to find the contact between the triceps and sole. One of the mistakes people tend to make here is that they stay in the twist too little and try to move forward (towards the arm balance or the inversion) way too early. Don’t. Take at least 3-4 LONG breaths, gaining a tenth of an inch at a time with each exhalation. If the foot ends up on the upper half of the arm, you’ll have more leverage to squeeze elbow into side ribs and keep it sliding towards the armpit. Once the foot gets there, chances of it slipping out are very slim, so it’s worth investing the time and effort! Keep pointing elbow down as you kneel and set your foundation (Tripod Headstand, Asymmetrical Tripod...). As long as you keep that elbow in the air (don’t drop on that forearm), foot pushing into triceps, and back as straight as possible, especially as you invert, this will be pretty doable. If going upside down is scary, face a wall, touch it with the upper spine if needed. Tilt hips up & forward until you feel the other leg start to raise. Do it gradually and keep projecting with those toes, imagining a diagonal line projecting into the ceiling. To come out, retrace your steps back. Try not to be too ambitious in the beginning and don’t lift that leg too high or else you’ll likely lose the Yogidanda one (happens all the time). Even if you last a couple of seconds, it’s a pretty exhilarating #asana. Comment below if you have any questions and remember to check @yogawithaislinn and @katydoesyoga for alternatives and further explanations. Good luck! . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 1️⃣2️⃣ of #PinchaParty with @cyogalife ➡️​​ #ForearmBalance or #PinchaMayurasana #pike 🤹🏼‍♀️🙃🍰 Check point day to see how we’re doing. Pressing into Pincha, as pressing into Handstand, is quite the milestone, and very challenging for most of us so, if you’re not quite there, all I can tell you is hang in there and #keeppracticing. I don’t feel particularly strong or gifted and I managed to pull it off after a few years so, it’s more than possible, I assure you. Having said that, it also takes time and LOTS of constant repetition until not only you develop the strength and flexibility necessary, but also the muscle memory to know exactly where each part of the body goes at any moment. Working the ‘negative’, aka the drop down, is a great way to start approaching this. Kick up against a wall if needed, project actively through the legs, keep squeezing them together and, as you start lowering, send butt overhead, like doing a backbend. When you manage to find your balance every step of the way of the descend, you’ll know you’ll have it. The closer the legs to the floor, the further over the hips. That’s why, when you press from the ground up, the first few inches are the hardest ones (you feel the heaviest, shoulders need to push away like crazy, hips are at their highest & furthest over, hamstrings are also very stretched...). Once you pass a certain angle, it becomes just about bringing everything back to a vertical line while not losing the balance in the process. Even if you touch the ground with your forehead (crash pad is a good idea), pick the head up as soon as possible and repeat again and again. It gets better but needs time so, let’s start putting some! Comment below what issues you usually find and include it consistently in your personal #practice... your turn to try!! For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 1️⃣1️⃣ of #PinchaParty with @cyogalife ➡️​​ #BabyTittibhasanaA variant 🤹🏼‍♀️🙃🍰 This baby #armbalance illustrates perfectly the idea of developing more flexibility than in the regular one, in order to lift up. The fold at the flexors needs to be very comfortable, so the legs won’t ‘slide’ down the arms. Once you’ve warmed up accordingly, sit down, climb legs up on the back of the shoulders and lower forearms to the ground, elbows VERY close to inner groin. You REALLY need to do that and almost tuck them underneath so you’ll have enough leverage to press and lift the butt up. Stretch out the hamstrings so legs can, literally, take you with them. Pull low belly in, flatten lumbar spine by reaching out through the crow, and activate forearms all the way to the fingertips (spread those wide!). One test you can do prior to it is go into regular Tittibha A, on the hands, pressing from the ground up. It’s not exactly the same sensation but, chances are, if you can lift that way, rising into the baby version will work too. Think it’s not so much a ​forward​ movement, but rather an ​upward​ one so, don’t just ‘go’ like a bull, head leading, but try to lift up first, like an elevator, engaging the lower two bandhas, THEN go forward. It’s a subtle but important difference that can determine whether you’ll go up or not. For those going that extra mile, once you can balance on the forearms, start pivoting around the elbows and guide hands towards opposite biceps. The deeper your forward folds, the easier to do it so, make sure you include some in your warm up. Comment below what issues you found and how it worked... looking forward to seeing what happens! Good luck!! For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 🔟 of #PinchaParty with @cyogalife ➡️​​ #Headstand or #Sirsasana variant 🤹🏼‍♀️🙃🍰 This Headstand variation is supposed to be playful, make us develop our balancing skills and step outside the comfort zone a bit. If you need a wall or sofa behind, go for it. You can enter already with the arms placed this way or go into regular Headstand (w/hands laced behind the head), unclasp fingers and extend one arm out. I think it’s easier to start with the foundation you want, instead of switching once you go upside down. On the other hand, if you want the extra challenge, you might want to begin with fingers laced. Use the lower body, legs in particular, to help you balance and compensate any kind of tilt. To switch sides, again, you can come down and reposition the arms or do so while holding the #inversion. Remember that, whenever you move a limb, the more weight you take off it, the less wobbly you’ll be. Remember a couple of days ago when we did that Dolphin variation grabbing opposite hand and foot? Remember how you had to take the weight off one arm in order to lift it up? This works exactly the same, only you’re sliding it out. Keep pressing with the other arm and don’t dump unconsciously all the weight into the head and cervicals. Maintain legs active at all moments, even if they’re bent. Pull navel and low ribs in and play a bit. Link it with other Headstands and, especially if you stay some time upside down, rest a few breaths in Child’s Pose upon exiting, to allow the blood to get out of the head and not feel dizzy when sitting up (especially if you have low blood pressure). Time to get upside down and enjoy our #practice!! For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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Announcing the winners of last month's #yogachallenge #HipNoticing: @bodymindconnection, @elletheyogi, @yoga.vova and @htbeary. Congratulations to all of them and all of you that participated! Thank you for joining, practicing and sharing your experience on this road. As always, #keeppracticing and see you in the next challenge!!! Winners, we will be contacting you via insta DM with instructions on how to redeem your gift from our online store. Much love to all of you, xoxoxoxo

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🍰🙃🤹🏼‍♀️Day 9️⃣ of #PinchaParty with @cyogalife ➡️​​ #BabyGalavasana or #FlyingPigeon 🤹🏼‍♀️🙃🍰 I really like this #armbalance, maybe more than the regular version, especially when teaching, because people can work on the proper external rotation and have the floor to assist them when the leg will want to ‘fly’. To enter it, kneel and fold one leg in front like a ‘4’, hook its toes over opposite elbow (higher than it ideally), and knee over other elbow. Drop onto the forearms and, if needed, use the toes, especially the last ones, to press against the ground and stop the leg from going anywhere (when you’ll get more open you won’t need to do that anymore). It really works. Another reason to like this one is that, since the face ends up VERY close to the floor (look at pic), any possible fear factor disappears immediately. Use the lower shin and push with it against the arms to lift hips as high as possible. Extend the upper leg last and continue to project through the toes like an arrow shooting in the air. Pull navel in and avoid rounding the lumbar spine to connect better with the lower body. Because the folded leg will likely end up higher than in regular Galavasana, the opening in the hips will be deeper so you’ll be working on a more intense rotation. Again, remember to push AWAY from the arms to gain tons of height and let’s fly!!! Comment below how you like this variant versus the regular one. Which one do you think is more doable? Which do you get more out of? Time to unroll that mat and find out. Have a great #practice with lots of lightness in it... For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 8️⃣ of #PinchaParty with @cyogalife ➡️​​ #Dolphin or #ArdhaPinchaMayurasana variant 🤹🏼‍♀️🙃🍰 The fastest way to improve this pose and bind with ease, is to work on the hamstring flexibility in regular Dolphin. When you lift one leg, bend its knee, heel to butt, and reach opposite arm to hold that foot, if you press more with the base leg (especially heel) into the floor, you’ll be ten times more stable, hence chances to grab upper toes increase. A couple of tips that’ll make your life easier are: 1️⃣ if you internally rotate the base ankle, heel will anchor (or will be closer to the floor), hence easier to finish the move; 2️⃣ if you internally rotate the base shoulder, forearm will point more in a diagonal, instead of straight out, giving also more stability. Eventually, you want to correct both movements but, until you get solid enough, it’s a good compromise. Remember: no fast or sudden moves as those will make you fall, 100% guaranteed! Once the leg is up, come on the fingertips of the opposite hand, feel sturdy in your base (just an arm and leg!). Do NOT lift the fingers until you’ve completely removed the weight off them. When that’ll happen, you’ll reach arm back and find the upper foot without any wobbliness. The beginning and how you set your foundation are essential. The rest is an outcome of how good you’ve started. Even if you use a wall by your side (good assist), be patient and take your time. Piece of cake! Let me know how it goes... For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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🍰🙃🤹🏼‍♀️Day 7️⃣ of #PinchaParty with @cyogalife ➡️​​ #Pigeon or #EkaPadaRajakapotasanaI variant 🤹🏼‍♀️🙃🍰 When you cradle the forearms under the pigeon leg, chances are the shin will end up more horizontal than usual, into a ‘higher’ version (good thing as it’ll access the hip deeper). To get into it, from a kneeling position, step one leg forward and prepare the arms, one elbow hooking under the kneecap, other under ankle. Rest them down, forearms parallel to each other, fingers spread, then walk back leg so hips come closer to the ground. Make sure the back kneecap is facing down (not open to the side), and think of internally rotating that hip so that thigh rolls ‘under’. The front one is doing the complete opposite: externally rotating, knee pointing out, while maintaining shin parallel to top of the mat. A good prep exercise is do the same thing laying on the back, or sitting up with straight spine. If you’re recovering from an injury, or knee/hamstrings are sensitive, those are great alternatives as they won’t put that much pressure on the joints. If Pigeon is doable, you can try to hold it for 10-12 minutes, then switch legs. It’s a completely different experience, more difficult to handle, isn’t it? Comment below and let me know if you try it. One of things that could happen is that your brain will start to act up in all kinds of ways: it’ll tell you it’s not healthy to hold a pose that long, it’ll start to build up crazy scenarios and get you all anxious. If you manage to stay even longer, it’ll go away, like the calm after the storm but boy, it’ll feel like you’ve been through something meaningful... Have a great one today and let’s go deeper... For alternatives and further explanations, check out @yogawithaislinn and @katydoesyoga . Upcoming workshops: 🚎 7/2-22 Barcelona 🐲 9/19-29 Seoul, Korea 🦁 10/3-6 Singapore 🐠 10/8-13 Bali 🧘🏻‍♀️ For more info, visit cyogalife.com. For online classes go to vimeo.com/cyogalife/vod_pages

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