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***if the last video was tight on your hamstrings & if you want a deeper core isolation*** . My issue with more traditional ab exercises as far as functionality, is the compression isn’t as deep as some yoga poses requires, I.e. crane pose, jump through, toe tap handstands, etc. . Here are 4 exercises for any level! Happy Friday! #actionswithhiro Wearing @aloyoga

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Here we’re working on shoulder stability through transitions! 4 different exercises for you, your students, your puppies, anyone! Keep pushing out of that shoulder girdle so you don’t feel pinching, impingement, dumping sensation into your shoulder joint. #actionswithhiro #functionalflow #shoulderstability

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4 progression videos with building strength around the spine when moving laterally in a wider range of movement. Working side planks or lateral arm balances like side crow are great but this exercise focuses on building more control in lateral transitions in your core as well as finding bigger strength in deeper side body bends. 1️⃣ keep the belly drawing in (transverse abdominals) to protect the low back in movement. 2️⃣ keep the transverse engaged while engage obliques to find more control in lateral movement. Try these out and try to move in slooooowww moooootttttiiiioooon for more intensity regardless of which level you’re on. Enjoy! #actionswithhiro #functionalflow

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Here are 4 progressions to some core and chest exercises that’ll get your hearth rate up for that Monday pump 💪. . We have slow and fast twitch muscles. In the pursuit of balance, it makes sense to work both muscle types. Here’s a way to tap into the fast twitch in your yoga practice! #actionswithhiro #core #chest

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5 exercises that will help with shoulder stability. Been getting a lot of students coming into my class recently complaining of old shoulder injuries related to yoga 😭 so I’d thought I’d make this video! This helps with flipped dog engagement as well prep that shoulder for other backbends like wheel pose. Try out this warm up routine: 10x hip lift reverse table top 10x single arm scapular protraction lifts 10x reverse table top to single arm down dog 10x reverse table top to single leg and arm down dog 10x reverse table top to reach towards wheel OR 5x reverse table top to wheel #actionswithhiro #functionalflow Wearing @aloyoga

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If you’re struggling with these 3 poses, we (the teachers) usually focus on the standing leg (or back leg in the arm balance) because it is equally important. But the leg that’s lifted (for the standing postures) is usually talked about from a bone rotation and/or flexibility standpoint. . Here are 3 variations of your vinyasa that will help with unfacilitated awareness around find that external rotation and finding your own end range ability in an isolated way. . Lvl 1. Work on keeping your belly hugging in to protect the low back and know that these vinyasas are NOT ⚠️ about finding depth in your backbend during updog. Really focus on trying to find a smooth, controlled glide of that half frog leg back into a charging updog . Lvl 2. Just trying to lift the leg in half frog higher squeezing your outer glute while again trying to not dump into your low back. . Lvl 3. This really drives focus on finding an adductor stretch unfacilitated as well as load more weight to the outer glute to keep the foot from touching the ground. . Enjoy and send in your vids! I’ve gotten some DM’s that I missed quite a few of you so let’s start a hashtag #actionswithhiro . Wearing @aloyoga . . #yogateacher #yogatutorial #yoga #exercise #yogafit #vinyasa

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Reposting this because I do get DM’s a lot about how you guys wish these videos were longer or explained more in depth so here you go! 💪 Putting up a 15 minute progression video on my bio 👆👆👆3 different exercises with progressions in each! . Building strength around tuck jumps for handstands AND crow slides! check it out on @aloyoga YouTube!

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Working on understanding how to push with your outer glute and find stability in your spine during a twist? Try these out! . 1️⃣ from pigeon or 90-90 work on using the outer glute to abduct. Try lifting yourself up using the outer glute ⚠️ not the knee to lift. . 2️⃣ find some coordination with that action from 1️⃣ to sit up and come to standing. This will help you understand in your body the coordination needed to understanding the outer glute and incorporate some core and movement. . 3️⃣a. Using your core come into crescent and work on finding the squeezing of the legs together to maintain balance as you twist and try to tap your hand onto the INSIDE of the front leg and maintain that core engagement when coming into the backbend. . 3️⃣b. Same thing as 3️⃣a. But with knee off the ground. ✅ maintain equal pressure on the inside and outside ball of the foot on the back leg for both exercises so that you find the twist from your core and not your hips! ✅ and try to keep your front knee in line with the 2nd/3rd toe in the front foot. Enjoy! . Wearing @aloyoga . . #actionswithhiro #yogateacher #yogatutorial #yoga #twist #armbalance #inversion

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4 progressions for the transition flow from the last post! . This works coordination around adductor (inner thigh) and internal/external rotation of your thigh in and out of eka pads koundinyasana 2. . Try it out! #actionswithhiro

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yogaloveflow. Tag 🎯 a friend who will enjoy seeing this
credit: @actionhiro
➖➖➖➖➖➖➖

Tag 🎯 a friend who will enjoy seeing this credit: @actionhiro ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Hiro Landazuri: 4 progression videos with building strength around the spine when moving laterally in a wider range of movement. Working side planks or lateral arm balances like side crow are great but this exercise focuses on building more control in lateral transitions in your core as well as finding bigger strength in deeper side body bends. 1️⃣ keep the belly drawing in (transverse abdominals) to protect the low back in movement. 2️⃣ keep the transverse engaged while engage obliques to find more control in lateral movement. Try these out and try to move in slooooowww moooootttttiiiioooon for more intensity regardless of which level you’re on. Enjoy! . . . . . --- @yogaloveflow --- . . . . #actionswithhiro #functionalflow #yogaloveflow #igyoga #igyogafam #instayoga #onebreathatatime #ownyourpower #practicemakesprogress #practicewhatyoupreach #practiceyoga #aloyoga #beagoddess #yogainspiration #wheelpose #backbend #heartopener #flexible #yogi #yoga #igyoga #yogafam #sexyyoga #healthy #fitspo #me #yogisofinstagram #instagood #fit #cool

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Ok the sequel to the last video! Finding internal and external rotation in the hips without leveraging push on the ground. How deep can you rotate (with some added core strength 😉). #actionswithhiro #functionalflow

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Here are 2 warm up progressions that’s part of my practice right now as soon as I hit the mat. (Great self test prep for the next videos...stay tuned)! Living and teaching around Los Angeles there’s a lot of sitting in a car (🙌 if you can relate) so opening up the hips and the sacral area is so great when I do get a chance to practice. In video 1️⃣ I am pressing down the sides of the legs that’s in contact with the ground in both legs. And finding deeper rotations in the direction it’s already going in. **try to keep your chest and belly button facing the back of your front knee** I.e. external rotation in the front leg & internal on the back leg. In video 2️⃣ I’m engaging the muscles that are being stretched in those rotations. And then I am trying to maintain the engagement when I lift. I.e. outer glute in the front leg & inner thigh back leg. Try this out before you start your practice and see if it makes a difference in your practice. Enjoy! #actionswithhiro #functionalflow

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One of my home flows for prepping my legs/hips for backbends. 3 levels for stretching/strengthening hip flexors and inner thighs (adductors). Finding strength while stretching your adductors will help prevent dumping into your low back/sacrum when getting deeper into your backbends. . Enjoy! #actionswithhiro #functionalflow

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Before getting into the exercise, make sure your knees are set up safely. Due to tightness &/or weakness in glutes and hip flexors, or lack of stability in the foot, a lot of practitioners will see their knees come together on the way down or up from the bottom of a squat. Find your own range and build from there. A good metric is to keep the middle of the knees over the 3rd toe during movement. Then work on any or all of these 3 progression vids around hip flexion, core and glutes. Enjoy! #actionswithhiro #functionalflow

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Here are 4 progression exercises around oblique and lateral flexion. . Definitely an integral part of understanding your “core” better especially by isolating and coordinating more and more complex movements directed towards the obliques. . 1️⃣ try from malasana (squat) and try to tap your armpit to your knee and squeeze. While you do this try to keep from the knees rocking side to side. . 2️⃣ coordinate that same movement while standing up. ⚠️ try to keep the knee and elbow connected as you move up and down. It’s ok if it’s not perfect as you can see me break. . 3️⃣ take that coordination further into either a single arm plank or have both hands down but ✅ try to keep that arm to knee connection. . 4️⃣ well 💩 for you people already coordinated here are a couple options for you. Enjoy! . . #actionswithhiro #core #obliques #functionalflow

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This is all about gaze. ❗️even if you can’t hold a handstand working on this will get you there with better technique ❗️ . ✅ instead of looking at your fingers, or past them, aim your hairline to your fingers and look towards your wrists✅ . This will help you prevent arching in your back or planching (that hyperextension in the wrists as shown with the RED line) . 1️⃣ squeeze your inner forearms towards each other . 2️⃣ again same as the last video protract your shoulder blades (wrap your triceps inwards helps with this) it will allow for more front body recruitment for engagement . 3️⃣ pull your bottom ribs down and in to try and work that hollow front body . 4️⃣ ELEVATE the shoulder blades as much as you can. Very different from squeezing your upper trapezius. . ✅ you can use a wall (face the wall) maybe I’ll do a video on that soon. . #actionswithhiro #handstand #tuneup

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tif_thalassaemia. Do you have #backpain?  Then do this #yoga pose. It's like massaging y

Do you have #backpain? Then do this #yoga pose. It's like massaging your back. Remember you are responsible to keep yourself strong. Repost from @actionhiro using @RepostRegramApp - Typically in cat & cow pose we typically focus on just moving the whole spine. Here are 3 variations that draw in different elements. . A lot of comments about the spinal rolling and how to do it, the last version is one to try to start to learn how to isolate movements and find coordination around each vertebrae. . ❗️ keep belly tracking in to protect spine ✅ move slowly this vid is sped up . . #spinalwaves #actionswithhiro

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flowyoga. 🐮🐱Vaca y gato!
Eso si es fluir! Oleaje espinal. 🌀🌊
Beautiful movem

🐮🐱Vaca y gato! Eso si es fluir! Oleaje espinal. 🌀🌊 Beautiful movement @actionhiro. Thanks for sharing 🙏🏼 TRADUCCIÓN: Típicamente en vaca y gato nos enfocamos en solo mover la columna entera. Aquí hay 3 variaciones que atraen elementos diferentes. Muchos comentarios acerca del movimiento de enrollar de la espina y como hacerlo. La última versiñon es tratar de empezar a entender o aprender a aislar movimientos y encontrar coordinación entre cada vértebra. ❗️Mantén el abdomen hacia adentro para proteger la columna, ✅Muévete despacio, el video está acelarado. #RepostBy @actionhiro: "Typically in cat & cow pose we typically focus on just moving the whole spine. Here are 3 variations that draw in different elements. . A lot of comments about the spinal rolling and how to do it, the last version is one to try to start to learn how to isolate movements and find coordination around each vertebrae. . ❗️ keep belly tracking in to protect spine ✅ move slowly this vid is sped up . . #spinalwaves #actionswithhiro #catandcow #movement

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Typically in cat & cow pose we typically focus on just moving the whole spine. Here are 3 variations that draw in different elements. . A lot of comments about the spinal rolling and how to do it, the last version is one to try to start to learn how to isolate movements and find coordination around each vertebrae. . ❗️ keep belly tracking in to protect spine ✅ move slowly this vid is sped up . . #spinalwaves #actionswithhiro

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The focus here is the coordination of the chaturanga push-up while in a twist and understanding the hip lifting while in the arm balance. . In the first video: . 1️⃣ keep elbows over wrists, chest broad, shoulder blades protracted. . 2️⃣ push the edge of the foot down like side plank and lift hips focusing on flexing obliques . In the second video: . 1️⃣ same as 1️⃣ from first video ☝️ . 2️⃣ no need to go to 90 degrees on the chaturanga 🚫 just focus on coordination and keeping obliques engaged✅ . . #actionswithhiro #sidecrow #progression Wearing @aloyoga

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You know l have to try this, right? #EzRepost @actionhiro with @repostigapp Holy core! 3 different levels to meet you where your practice is. . ***try to keep palms down*** . #actionswithhiro Wearing @aloyoga

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njca8. #Repost @actionhiro with @get_repost
・・・
Holy core! 3 different levels

#Repost @actionhiro with @get_repost ・・・ Holy core! 3 different levels to meet you where your practice is. . ***try to keep palms down*** . #actionswithhiro Wearing @aloyoga

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ozblackaller. Action Hiro is my yoga hero!

#Repost @actionhiro with @get_repost
・・・

Action Hiro is my yoga hero! #Repost @actionhiro with @get_repost ・・・ Holy core! 3 different levels to meet you where your practice is. . ***try to keep palms down*** . #actionswithhiro Wearing @aloyoga

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yoga_center__kokshetay. #Repost @actionhiro
・・・
Holy core! 3 different levels to meet you wher

#Repost @actionhiro ・・・ Holy core! 3 different levels to meet you where your practice is. . ***try to keep palms down*** . #actionswithhiro Wearing @aloyoga

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Holy core! 3 different levels to meet you where your practice is. . ***try to keep palms down*** . #actionswithhiro Wearing @aloyoga

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I just filmed over 100 short videos in 2 days! I’m really proud of myself because speaking into a camera is something that is new for me so the way to get better is practice right? . And one of the comments I see the most with all the exercises or flows I post is the wish that it was longer or broken down in more detail, so stay tuned...I’ll be adding a ton of content to my YouTube channel (Hiro Landazuri) that goes into more detail to supplement posts here on IG. . Excited to bring some new stuff to you soon and it’ll just keep getting better the better I get at communicating into a camera as well ☺️. Happy Sunday! . #yogateacher #alwaysgrowing #actionswithhiro

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#Repost @actionhiro • • • • • Hamstrings and handstands are still the most common thing I get asked to cover so here are a couple exercises to up-level your Surya A’s! . No need for fancy new movements, just more attention to detail. Here we really focus on hip mobility, hip flexor, core and hamstrings by the action of lifting a leg as high as you can while keeping it as straight as you can. . ⚠️ palms flat down AND ✅ pressing into the ground! Enjoy and don’t be hard on yourself, these are hard AF and if they feel easy, more weight into the hands and elevating those shoulder blades. Enjoy! . . #actionswithhiro #core #hamstrings #handstand Wearing @aloyoga

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Hamstrings and handstands are still the most common thing I get asked to cover so here are a couple exercises to up-level your Surya A’s! . No need for fancy new movements, just more attention to detail. Here we really focus on hip mobility, hip flexor, core and hamstrings by the action of lifting a leg as high as you can while keeping it as straight as you can. . ⚠️ palms flat down AND ✅ pressing into the ground! Enjoy and don’t be hard on yourself, these are hard AF and if they feel easy, more weight into the hands and elevating those shoulder blades. Enjoy! . . #actionswithhiro #core #hamstrings #handstand Wearing @aloyoga

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2 videos to help build functional core awareness with lateral (side-side) movement. . 1st video helps train understanding for stability: try to keep torso longer by pulling the belly in and lifting the side ribs away from your hip bones. . 2nd video puts this to the test with landing into skandasana. Give these a try! . #actionswithhiro Wearing @aloyoga

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2 videos for core, wrists, strength in twists. . Quick exercise to try to help build core coordination towards side crow and some strength! Also great stand alone quick workout. . #actionswithhiro

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kiltyyoga. Post-surf movement drills.
.
This was NOT as easy as it looks. Guess t

Post-surf movement drills. . This was NOT as easy as it looks. Guess that means we’ll be using it in class soon. Give it go!! Always challenging to do the #actionswithhiro

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roos.yogi. 👓 Glasses and yoga🧘🏻‍♀️, what can I say... 🤷🏻‍♀️😂 Really enjoyed

👓 Glasses and yoga🧘🏻‍♀️, what can I say... 🤷🏻‍♀️😂 Really enjoyed this glute flow inspired by @actionhiro , it definitely made me sweat! #actionswithhiro . ➡️➡️ Check out the end of the video to see what happens when you combine inversions with glasses 🤓💦🙃. . . Wearing my old favs from @myinnerfire, new collection is out now! Use code Roosyogi15 for discount. Free shipping till end of Sept 🙌🏻 #myinnerfire #innerfireluminary

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paulinawangs_yogastudio. #Repost @actionhiro (@get_repost)
・・・
Here’s a great exercise to work

#Repost @actionhiro (@get_repost) ・・・ Here’s a great exercise to work your glute as well as your inner thigh (adductor) for all the hip opening postures you find in a yoga class. . 3 progressions for any level in your practice or something to offer your students before digging into those deeper postures. Give it a go! #actionswithhiro . Wearing @aloyoga

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Here’s a great exercise to work your glute as well as your inner thigh (adductor) for all the hip opening postures you find in a yoga class. . 3 progressions for any level in your practice or something to offer your students before digging into those deeper postures. Give it a go! #actionswithhiro . Wearing @aloyoga

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One of the most common things I see from students when they’re starting out with learning puppy press is using adductor (inner thigh) and hamstring flexibility to get into it...which I’m not saying is wrong, as long as there’s awareness that it’s happening. Or using momentum to hop into it. . The benefits ✅ of trying it through gluteal engagement is that it 1️⃣ builds awareness around your butt while getting into a straddle-ish position and 2️⃣ provides more pelvic stability (especially if your low back wobbles when getting upside down). . Here are 2 levels of mini flows to help build more 🍑 awareness give one or both a try! #actionswithhiro . Wearing the new cut plow board shorts @aloyoga

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