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Natasha Swinford natashaswinter natashaswinter Posts

Flowing after HIIT. Included some basic high intensity exercises which just means they work multiple muscle groups and get your heart rate flying. . The most common questions I get is if I do other workouts besides yoga (and how I build strength). If you know me or have been following me, you know I’m equally into fitness as well. I joined a YMCA when I was 17 and used to take classes 6 days a week even in high school. I started teaching step class just after college. Then kickboxing and a few years after that I found yoga and Pilates. I’m so glad I did because that balance is EVERYTHING ❤️ I love mixing it up though. I love feeling my heart soaring and pushing to my limits. . #natashafitdrills #homeworkouts_4u #playeveryday #sweateveryday #growwiththeflow #bayareayoga #yogastudent #fitnessinstructor #hiitdrills #fpmovement #aloyoga #fitforlife #strongmoms

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natashaswinter. Told you it’s not held. You just need a good second. Thanks for all th

Told you it’s not held. You just need a good second. Thanks for all the love and no, it doesn’t bother my neck at all. Thanks for your concern. I’m very engaged through my body. ☺️ . #aloyoga #yogachallenge2019 #liforme #yogabody #yogamama #yogahard #yogastretch #strongmoms #yogastrength #yogaislife #headstandvariation #playeveryday #benddontbreak #sirsasana #yogafun #momlife #inversionjunkie #yogastrong #headstand #lotuslegs #invertedlotus #hollowbackpincha

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natashaswinter. Day 10 #WellRoundedYogis
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Yogi’s choice! Absolutely anything you want

Day 10 #WellRoundedYogis . Yogi’s choice! Absolutely anything you want! But maybe something that you typically neglect? 🤷🏻‍♀️🤷🏻‍♀️😏😏 I went with this fun pop up headstand and lotus is definitely something I avoid 😭😭 it took me years to even be able to get there. I still am not even close to getting into it while inverted. Good thing I’m strong and can press myself there 🤣🤣 . Thank you sooooo much for joining us for a second round of this challenge. Who knows, maybe we will keep this good thing going! 🤔🤗 . 1.L sit/lolasana 2.Camel/kapotasana 3.Side plank 4.Sugar Cane 5.Straddle Fold / Middle split 6.Bird of paradise 7.Firefly/titthibasana 8.Forearm wheel 9.Inversion 10.Yogis choice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hosts: @laraliam @natashaswinter @seacoralyoga @eileendelatorre @bluesuntara . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sponsors:  @aloyoga @alo.moves . . #aloyoga #yogachallenge2019 #liforme #yogabody #yogamama #yogahard #yogastretch #strongmoms #yogastrength #yogaislife #headstandvariation #playeveryday #benddontbreak #sirsasana #yogafun #momlife #inversionjunkie #yogastrong #headstand #lotuslegs #invertedlotus

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natashaswinter. Nothing better than feeling strong and powerful in your body. Yesterda

Nothing better than feeling strong and powerful in your body. Yesterday was the opposite but I’m much better today. Quick little stomach bug which basically just had me sleeping a ton. Can’t complain too much 😂 . Beautiful sounds from @jonny_southard 🎶 Baby mat by @liforme NATASHA10 . #qftp #yogamama #yogafit #fitforlife #aloyoga #liforme #yogabody #yogahard #yogastretch #strongmoms #yogastrength #yogaislife #headstandtocrow #playeveryday #presshandstand #yogafun #inversionjunkie #yogastrong #sidecrow #inversionflow

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natashaswinter. Day 9 #WellRoundedYogis
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Any inversion! 🙃 My happy place for sure. I

Day 9 #WellRoundedYogis . Any inversion! 🙃 My happy place for sure. I went with this side bend headstand but I had like 4 others to choose from 🤣 I’m always upside down 🤷🏻‍♀️ except today. Today, I’m in bed not feeling well. Booo . 1.L sit/lolasana 2.Camel/kapotasana 3.Side plank 4.Sugar Cane 5.Straddle Fold / Middle split 6.Bird of paradise 7.Firefly/titthibasana 8.Forearm wheel 9.Inversion 10.Yogis choice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hosts: @laraliam @natashaswinter @seacoralyoga @eileendelatorre @bluesuntara . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sponsors:  @aloyoga @alo.moves . . #aloyoga #yogachallenge2019 #liforme #yogabody #yogamama #yogahard #yogastretch #strongmoms #yogastrength #yogaislife #headstandvariation #playeveryday #benddontbreak #sirsasana #yogafun #momlife #inversionjunkie #yogastrong #sidebend

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natashaswinter. It’s MY #YogiSeeYogiDo Day!
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I went with this funky peacock 🦚 sort o

It’s MY #YogiSeeYogiDo Day! . I went with this funky peacock 🦚 sort of pose that I saved a while back from @fitqueenirene I’m sure you already follow her but she certainly is a powerhouse of strength and flexibility! Check out her hamstring curl action and point too 😳 . Make sure to lean onto the supporting elbow and push away from the forearm to get the lift. Then think of really engaging the back muscles as in locust. Finally that added deep hamstring curl on one leg. I’ll just say I was sore for days and did this soooo many times this week 🤣🤣 Thanks to my friend Donna @satyayogawear for capturing this one up at the top of Berkeley. . And just because it’s a tougher one, I added a video of a modification using a wall to help. Can’t wait to see. Give it a shot! . #ysydcrew is: . . @eileendelatorre@mrs_khaleesi_gaither @cece.carson@leighyogipilot@helen_garner_yoga@livinleggings@laraliam@susanbishopyoga@bethanysmithyoga@yogi.bree@yogaandchaigirl@yogamand@geeoice_yoga@bentley.likethecar@natashaswinter@seacoralyoga . . #funkypeacock #armbalance #funkyarms #bestcrew #playeveryday #yogisofig #aloyoga #nikewomen #bayareayoga #yogilife #yogaposeoftheday #yogaislife #yogastrong #yogamama

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natashaswinter. Day 8 #WellRoundedYogis
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We are going for a deep backbend tomorrow. F

Day 8 #WellRoundedYogis . We are going for a deep backbend tomorrow. Forearm wheel. Of course wheel or even bridge would be great modifications. . Remember to have patience with your body and always warm up with some sun sals and core work before you do any backbends. To warm up for a deep backbend, do a few rounds of Locust and Bridge pose. For Forearm Wheel, you may want to utilize a few rounds of Camel and Dolphin Pose /Puppy as well. Opening the shoulders and hip flexors is extremely important here. . 1.L sit/lolasana 2.Camel/kapotasana 3.Side plank 4.Sugar Cane 5.Straddle Fold / Middle split 6.Bird of paradise 7.Firefly/titthibasana 8.Forearm wheel 9.Inversion 10.Yogis choice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hosts: @laraliam @natashaswinter @seacoralyoga @eileendelatorre @bluesuntara . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sponsors:  @aloyoga @alo.moves . . #aloyoga #yogachallenge2019 #liforme #yogabody #yogamama #yogahard #yogastretch #strongmoms #yogastrength #yogaislife #forearmfriday #playeveryday #benddontbreak #forearmwheel #yogafun #momlife #inversionjunkie #yogastrong #operationgetbendy

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natashaswinter. Saw some yogis working on this no hand pincha shape today. It’s a fun

Saw some yogis working on this no hand pincha shape today. It’s a fun and challenging one. . . #liforme #playeveryday #aloyoga #upsidedownlife #pinchavariation #pinchamayurasana #inversionjunkie #yogamama #yogastrong #yogatricks #yogaplay #acrobatics #peaceloveyoga #realtimeyoga

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natashaswinter. Day 7 #WellRoundedYogis
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Firefly Pose / Tittibhasana 💫
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KEY 🔑 TIPS

Day 7 #WellRoundedYogis . Firefly Pose / Tittibhasana 💫 . KEY 🔑 TIPS BEING: . ❣️Stretch your hamstrings, of course . ❣️Connect and squeeze legs into shoulders . ❣️Hands slightly wider than shoulder width will give you more space . ❣️Elbows angled out will help so much with keeping those legs behind the arms and not slipping down! That's what helped me tremendously. Game Changer! . . 1.L sit/lolasana 2.Camel/kapotasana 3.Side plank 4.Sugar Cane 5.Straddle Fold / Middle split 6.Bird of paradise 7.Firefly/titthibasana 8.Forearm wheel 9.Inversion 10.Yogis choice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hosts: @laraliam @natashaswinter @seacoralyoga @eileendelatorre @bluesuntara . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sponsors:  @aloyoga @alo.moves . . #aloyoga #yogachallenge2019 #liforme #yogabody #yogamama #yogahard #yogastretch #strongmoms #yogastrength #yogaislife #armbalance #playeveryday #benddontbreak #fireflypose #yogafun #momlife #yogabalance #yogastrong

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natashaswinter. Yesterday was big. From this beautiful hike with @satyayogawear to a p

Yesterday was big. From this beautiful hike with @satyayogawear to a phone interview for a full time job 😬 to a special surprise from my husband on our 7th wedding anniversary. Taking it all in. Am I ready for a huge life change? . . . #yogaanywhere #yogaeverywhere #yogaislife #yogisofig #playeveryday #highlunge #magiciseverywhere #bayareayoga #tilden #gonehiking #berkeleyca #eastbay #nikewomen #aloyoga #beagoddess #justdoit

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natashaswinter. Day 6 #WellRoundedYogis
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Currently being surprised by my husband for

Day 6 #WellRoundedYogis . Currently being surprised by my husband for our anniversary. No clue what we are doing! So I’m cutting and pasting a description of Bird of Paradise! 😭 see my other hosts and feel free to use a strap or towel if you have trouble with the bind. If your hamstrings are tight, keep the top knee bent! . Start in Warrior Pose II, with a bent left leg, right foot turned in slightly, and a firm, straight back leg. Inhale and take your arms to shoulder height. Exhale and bring your left arm under the left thigh, and your right arm to the sky, then behind your back. Clasp the left wrist with the right hand. . . 1.L sit/lolasana 2.Camel/kapotasana 3.Side plank 4.Sugar Cane 5.Straddle Fold / Middle split 6.Bird of paradise 7.Firefly/titthibasana 8.Forearm wheel 9.Inversion 10.Yogis choice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hosts: @laraliam @natashaswinter @seacoralyoga @eileendelatorre @bluesuntara ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sponsors:  @aloyoga @alo.moves . #aloyoga #yogachallenge2019 #liforme #yogabody #yogamama #yogahard #yogastretch #strongmoms #yogastrength #yogaislife #standingcompasspose # #playeveryday #benddontbreak #birdofparadise #yogafun #momlife #yogabalance

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