R e j u v e n a t e . Day 7️⃣ of #giveyourselfasanas is a rest pose and how I find peace. . After a vinyasa flow, a pigeon pose is usually the first cool down pose I take and begin to rest, on my way to savasana. Peace for me consists of a happy belly and a little alone time, to help restore energy and center myself. It’s a tried-and-true formula. . I am very grateful to the hosts for being such great role models and sharing the ways they care for themselves. I really enjoyed the awareness this challenge brought to my self care habits. I loved seeing gallery and seeing the different ways people take care of themselves, and got so many ideas to try! 💡and thank you wonderful sponsors! . 📷: @dng_vcnt . 🎄 Self-caring hosts @lisaasana @saskia.yoga @eli_lifestyle_ @sarka.yoga @lifesjourney.yoga . 🎄 Generous sponsors @inspiritcollective @chicmoda.sport @narabellabrand @merubeads @re3life @vayumudra . 1. Hip opener - ways you nurture your state of mind ❤️ 2. Arm balance - how you find strength ❤️ 3. Heart opener - how you practice self-love ❤️ 4. Fold - how you find self-reflection ❤️ 5. Inversion - how you find calm ❤️ 6. Reclined twist - how you take care of your diet ❤️ 7. Rest pose - ways you find peace ❤️
BETTER WAY TO LOOSEN YOUR HIPS . 🔥 Hip flexor pain and stiffness presents in multiple groups of people. Whether you work 9-5 behind a desk, or squat every single day, your hips can be put under stress in different ways. . 🙌🏼 So you’ve probably foam rolled your “tight” hip flexors before, but chances are they continually seem to “lock” back up. So let’s get a little active with it, shall we? . ⬇️ Starting with your basic foam rolling to bring some of the tone down on those muscles. After you’ve done this, the dynamic hip flexor stretch is a great way to take advantage of the new ROM and actively pull yourself into hip extension. . 💪🏼 One way to help load and build strength in this new position is performing isometric holds in a split stance position. The further you separate your legs, the bigger the stretch on the hip flexors of the back leg. . ⏰ Spend time in each position (45 seconds) and gradually increase the distance of your legs. . 🙏🏼 If you found this helpful and want to learn more, let me know! . 👊🏼 If you or someone you know is looking for some help, tag them or contact me and let’s get you feeling better.
🌟How To Modify Pigeon Pose🌟 Pigeon Pose is HARD. It's a huge stretch for your hips and glutes and it may be out of reach for some of us. That's ok, we have options! But first, why do we want to stretch this area? 🤔The main muscle we are stretching is called the PIRIFORMIS, it is a hip external rotator and stabilizer. It can get tight for many reasons: during pregnancy when there is a lot of extra weight on the pelvis/hips, running, sitting, driving a lot...and more. ➡️Ok, back to the stretches: 1. This is my HONEST PIGEON pose people. My front knee is at 90 degrees to my thigh and my front thigh is directly in front of my hip socket. When I do this, my pelvis is way off the ground and I am uncomfortable trying to find a place to put my hands. Not the best piriformis stretch for me in this moment. 2. Block to the rescue! Keep your honest pigeon and place a block under your glute so you can rest your weight there and try to relax more into the stretch 3. Seated Piriformis Stretch: place your ankle over your opposite knee and keep the foot flexed. To change the intensity of the stretch, scoot your booty towards or away from your legs. 4. Seated Twist Stretch: bend your leg and place the heel as close to the opposite glute as possible. Sit up straight and hug that knee close as you gently twist and place your other hand behind you. 5. Thread the Needle: my favorite of these variations. Place one ankle on the opposite knee and keep the foot flexed. Reach through your legs and grab onto the back of your thigh. Pull the leg close. These are just a few variations on pigeon pose. Give them a try at home r in your next yoga class! Remember, you don't have to do what everyone else is doing! #modify #pigeonpose#hipopeners#piriformis#hipstretch#momsofla#lamoms#yoga#physicaltherapy#womenshealthpt#pelvicfloorphysicaltherapy
〰️A little post run free flow〰️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I don’t have a set mobility routine that I always do after a run, instead I like to play around, try different things, and see what feels good for my body that day. Today my legs felt great but my hips definitely needed some love. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #running#hipstretch#mobility#stretchtowin#flow#playtime
Hey Guys! Welcome to another #mobilitymonday ! 📝 For today we're going to tackle the quadruped adductor rockback. This is a great hip and groin opener to loosen up any tight muscles or help prep up for any squat or lower body exercise. . . ✅ Let's start off in a tabletop position with our hands underneath our shoulders and knees underneath our hips. Let's kick one leg out laterally with your foot on the ground. . . ✅ Use your hands to push back sending your hips into your back heel and pause once you extend as far back as you can go. You should feel the stretch across your groin and hips. From here, let's begin to rock back forward, pulling through with your hands. . . ✔️Let's tackle this for 10 reps/side and hit 3 sets! Let me know how it goes! @westchesterfit @sletizia @coach_chris_guerrero #westchesterfit#adductorrockbacks#stretch#flexibility#mobility#movement#groinstretch#hipstretch
I think @shakira said it best 🗣 the hips don’t lie 😳 — The pigeon pose is a great way to stretch the E❎TERNAL rotators but a lot of people lack the mobility to sit in the stretch properly. Instead of having a “closed” knee position and basically sitting on the shin, elevate the hips with something like the FLE❎ cushion to help stretch the external rotators 💪
💥Hip “pinch” with a deep squat?💥 💥Traditional hip flexor stretching not helping?💥 . ▪️FAI: Femoral Acetabular Impingement occurs when bony growth increases along either the femur or acetabulum (socket) and pinches typically with internal rotation and flexion. . 🏋🏻♂️As our femur moves up during a squat, our femoral head actually “slides” down in the socket to make room and allow for the range of motion to occur. . 👆🏼Banded mobilization in the lateral and posterior planes can help facilitate that same natural motion and help alleviate symptoms by “making room” during movements that require some internal rotation and flexion (squats). . ✅Place thick band high onto femur close to joint. ✅ Mobilize in lateral and posterior planes ✅ 2-4 min . . . 🤟🏼This is not medical advice. Seek your rehab professional for an individualized evaluation and treatment plan
Game day Mobility During bears games I rotate between two corrective exercises for about 20min. 90/90: The 90/90 helps work my internal and external rotation. Couch stretch: This stretch works my hip flexors. Hips and ankles are areas I am addressing a lot and find it useful do perform these drills upon waking up in the morning or when watching tv.
Anyone else have a busy weekend?! This was one of those pre Christmas weekends where it was tough to find 5 minutes of quiet time. I have done a much better job the last couple of years of focusing on one thing at a time, and truly being present in the moment. It can be hard to do when your to-do list is a mile long 😜 But instead of thinking about how much we had going on, I focused on the joy the advent season brought to my girls’ faces, on connecting with old friends we got to spend a rare evening with, and on the peace the Sunday service brought our family. As Sunday starts to wind down, I was able to grab some time to myself to recharge (thanks to my wonderful husband)! This stretch session was much needed! — Next time your hips are feeling tight, try this wall assisted hip flexor stretch. I start by pushing my weight back towards the wall, and then slowly shift my hips forward until I feel a good stretch. I then shift my weight back, and repeat 5-10x/side. 🧘🏻♀️☺️❤️ — #sundaystretch#flexibilitytraining#hipstretch#quietthemind#meditation#kansascitytrainer#kansascityfitness#fitkc#authenticoverperfect#choosejoy#fitmoms#choosejoy#gratitude#relaxation
Live at @gardenofyoga this morning! ・・・ Our next #facebooklive video starts at 10am Melbourne time, and you can watch it anytime after that on the Garden of Yoga Facebook page 😀 I’m sharing one of my favorite #aerialyoga postures and it has many names - Yin Yang, Flying Pigeon and Deer Pose are the first three that come to mind, and I’ve heard lots more! What I love about this shape is that the fabric supports the unique architecture of each individuals hips and knees, most people can find a variation that feels great for them - much more so than practicing these kinds of postures on the floor. I’ll also be sharing my favorite way to get into this shape that makes it much more accessible for people working with hip and knee issues! And I’ll also share a floor version so you can still practice along without an #aerialhammock I’ll be sharing these moves in my classes all week ✨💖✨ . . . #gardenofyoga#aerialyoga#aerialpilates#aerialyogalove#yogalove#yogalife#hipstretch#restorativeaerialyoga#accessibleaerialyoga#pigeonpose
Our next #facebooklive video starts at 10am Melbourne time, and you can watch it anytime after that on the Garden of Yoga Facebook page 😀 I’m sharing one of my favorite #aerialyoga postures and it has many names - Yin Yang, Flying Pigeon and Deer Pose are the first three that come to mind, and I’ve heard lots more! What I love about this shape is that the fabric supports the unique architecture of each individuals hips and knees, most people can find a variation that feels great for them - much more so than practicing these kinds of postures on the floor. I’ll also be sharing my favorite way to get into this shape that makes it much more accessible for people working with hip and knee issues!! And I’ll also share a floor version so you can still practice along without an #aerialhammock I’ll be sharing these moves in my classes all week ✨💖✨ . . . #gardenofyoga#aerialyoga#aerialpilates#aerialyogalove#yogalove#yogalife#hipstretch#restorativeaerialyoga#accessibleaerialyoga#pigeonpose
Do you squat? 🏋️♂️ If so, control of the hips is a good idea in my books👍 This is a hard one, see if you can do it👊 . If you move all over the place you can use a foam roller or other prop in the back - try to avoid touching it. How to make this harder?😈 1️⃣ Sit+stay more upright 2️⃣ Place obstacle object closer to the hip 3️⃣ Higher and/or wider object 4️⃣ Face forward more (this will make clearing even the floor much harder) 🏋️♂️ How to make it easier? The opposite of the above😊 . #functionalrangeconditioning#frc#squat
👋 Hey everyone! __ 📌 Here is what's on the agenda for this week - not too much of a theme to this weeks content. We should get back on track with that next week. __ 📌 Hip flexion mobility can be important in squatting. Hamstrings for a variety of movements. & posture is applicable to well.. everyone __ 📌 Tuesday and Thursdays post will drop ~6-9pm CST and Saturday likely closer to noon. __ 👫 If you have a friend who could use this weeks info please tag them! __ Thanks for reading and have a good rest of your weekend! 👍
Snippets from today's @kinstretch Class. Some components we covered included: 🔻 Isometric ramping to heighten neurological mapping of 'sticky' areas of the spine in order to free up movement. 🔻 Global shoulder CARs with axial rotations for the capsule in various angles. 🔻 Hip axial rotation PAILs and RAILs to free up space in the hip capsule, followed by strengthening the surrounding BioFlow involved in hip flexion. #functionalrangeconditioning#kinstretch#controlyourself •
But have you tried this stretch yet? This is quickly becoming one of my favorites for inner groin. Without forcing it, work to turn the toes out and bring the heels down. Hold on each side (i.e look to one side, then switch your gaze) for a few minutes. Add this towards the end of your practice and add a belly down quad stretch right after to neutralize the hips before you try to get up. Also, great to see you again @loyolasoftball. Always a pleasure 🙏🏽
Hip and hamstring stretch while doing kossac squats is a #muaythai staple. Extremely useful to us geezers over 40. Segueing into a side-to-side stretch with foot flat pointing forward. See improvement within a week. #movementculture#martialarts#hipstretch
Favorite must do hip/low back/leg series after travel!Learned this from my dear teacher, Jill Miller @yogatuneup - 1/2 Happy Baby Mini Viny is such an excellent way to reset a fatigued travel body. All you need is the floor and maybe a strap or towel. Put this move on your holiday travel packing list!
Amazing STRETCH class on Wednesday in Brisbane Botanical Gardens with Chris Chesher . Great way to finish off the year....🙏🙏 Classes recommence on WEDNESDAY 9TH JAN. Class runs from 7-7.30am (or arrive at 6.45am for pre-stretch) . Looking forward to the new year and seeing some new faces at our FREE class! ☀️We are located opposite The Gardens Cafe!
Day Five of #8crazyposesandflowses . #latkepotatohead (Stay tuned for modification) - - For today’s gift, I offer my love to Jerry the Busdriver. When I was in elementary school, I had an amazing school bus driver named Jerry Mallette. He was like a cool uncle to me. For Hanukkah, since he didn’t have much money, he would give me his own stuff as gifts. 💗 One year, he bought me a set of highly coveted Pac-Man pins (I had a bad case of Pac-Man fever) which I cherished for my whole life. We sadly lost touch over time, but I will never forget him! - What gift can you share today? Kindness Challenge details are below. . . . It’s the Festival of Lights, Eight Crazy Nights! #8crazyposesandflowses . . Join your hostesses with the mostestes, @amyweckermd and @yogathletica (#IAmAJewToo) for a very special challenge, #8crazyposesandflowses . . . Each day of Hanukkah, December 3 - 10, join Amy and Shana for a fun, funky, crazy #8crazyposesandflowses pose (Shana) and flow (Amy). And, here’s the catch: let’s step away from materialism and focus on the season of giving. Each day, we ask that you include in your post some gift that you shared with another person. It can be a donation to charity or even just a shout out to one, a kind note or a compliment to someone, or even a real gift of special significance. Or...share a story about a special gift that someone gave to you. But we want to hear what makes your gift meaningful. . . GRAND PRIZE WINNER (the shamesh) will be someone who posts the announcement, uses the hashtag #8crazyposesandflowses on their photos, participates all eight days and follows both hostesses. The person with the most heartfelt giving will win. 💗 Prize is a one-year subscription to the YOGAthletica Vimeo channel ($180 value). EIGHT OTHER WINNERS will be rewarded for their light with a free month’s unlimited subscription. Classes of all lengths, all levels, all intensities. Guaranteed to revolutionize your practice forever. Happy
Do you have tight hips, low back, and slouch by the end of the day?😩 . Me too! This simple seated side bend is one of my absolute FAVORITES for opening up the side and hips after a long day of sitting, driving, and just overall use. It’s also good to reduce bloat🙌, and feels amazing in the morning too.😍 . All you do is sit cross legged with a tall posture. Then take your right hand and reach it up overhead on an inhale. Then exhale and bend towards your opposite side, holding 10-30s. Repeat the move on the opposite side with the left. Do the stretch as many times each side as feels good.🧘♀️ . Do you stretch during the day? I never used to but now that I do it makes a world of difference!💪🏻 . . . #dontforgettostretch#stressrelief#flexibilitytraining#flexibility#stretchingtips#stretchingexercises#fitnessisalifestyle#nighttimeroutine#hipstretch
🧜🏼♀️🧘🏼♀️𝐇𝐈𝐏 𝐇𝐈𝐏 𝐇𝐎𝐎𝐑𝐀𝐘🧘🏼♀️🧜🏼♀️ • These are ✌🏼 of Lacey’s favorite stretches that she has been doing lately to increase her hip mobility⚙️, and stretch practically all of the surrounding musculature in just these ✌🏼 stretches! 💥 • In the first stretch, the hip flexors are being stretched on one side 🌜, while the hip extensors are being stretched on the opposite side 🌛 at the same time. 🤯 • In the second stretch, the hip abductors are being stretched on one side🌜, while the hip adductors are being slightly stretched on the other side🌛, at the same time.😳 • Give these stretches a try after your next leg day🏋🏻♂️, or if your hips just feel tight! I’ll bet you find you some relief!👍🏼 • Better Function ➡️ Better Hips
This is probably one of my favorite new stretches, Pigeon Pose with a twist. It is great for tight glutes and hip flexors, but also works on Thoracic Spine mobility. ———————————————————————— To do this have one leg at 90 degrees in front of you, and the other leg straight behind you. Sink your weight backwards. ———————————————————————— Whichever leg is forward, take that same side arm and twist up toward the ceiling. Keep your eyes on your fingers the whole time. Then come back and switch sides for your arms and legs. You can hold this for 20-30 seconds, or do a few 5 second holds. ———————————————————————— Next time your hips/back are feelings tight, try this great stretch and loosen back up a bit!
Part 2️⃣ of the tight hips series: these poses targeting outer hips & glutes! Remember to BREATHE, learn to soften and relax into the poses. Be patient & try to surrender🙏 Use your favourites from this post and my previous for a full hip opening practice!
🕷SPIDERMAN CRAWL🕷 #weekofthedynamicmovements . Rating: 💚 ~Try 8-10 reps ~ . The SpiderMan crawl will primarily target the inner thigh/groin area as well as the back. Movement is slow and controlled. Try it out and let me know what you think! . . This concludes the Week Of The Dynamic Movements. If you missed any check out my past few posts. DON’T FORGET to vote this Sunday for next week’s theme! Enjoy the #weekend! . . => Bookmark and Tag a friend