Please read: Legs behind the head. What are the benefits? ⠀ Last time I posed this question about lotus pose, and I got some amazing responses. Many in favor of lotus as a great pose for meditation, and many against the contortion of cranking your legs into a pretzel. ⠀ I’m curious to hear what y’all think about legs behind the head. ⠀ Again, being “raised” on Ashtanga Yoga, I thought this was an important pose, but even back in the day when I could “do it”, I still wasn’t totally convinced it was a necessary place to put my legs. (Note: this is an old picture. I haven’t done this pose in years, and I don’t have plans of doing it anytime soon.) ⠀ In my post about lotus, I made a point of it being “passive” range of motion. Many people responded that they “engage their muscles” while in lotus to stay “active”, but that’s not really what I meant. If you have to use your hands to get into it, it’s passive (uncontrollable) range of motion. Even if you can get into it without using your hands, the leverage of pressing your legs against each other makes the range of motion uncontrollable on its own. Does that make sense? ⠀ So instead of passive, let’s call it “uncontrollable” range of motion, and legs behind the head is in the same boat. You have to use your hands to get your legs back there, and then you rely on the leverage from the back of your head to keep them there. ⠀ So the question is, what’s the point? ⠀ I LOVE open and honest discussion about this stuff, and while I’ve already shared my opinion that I don’t see the point of this pose, maybe YOU can convince me otherwise?
My favorite hamstring stretches! *Save this video* ⠀ The first exercise: Jefferson curls. Slowly roll up and down. Pause at the bottom of the last rep. Ideally I like to do this exercise with a weight in my hand, but there weren’t any weights in the sauna! ⠀ The second exercise: Bouncing elbow-to-toe. Flex your ankle as much a possible by wedging your foot again a wall or block. Keep your leg straight. Bounce your elbow into your toe. ⠀ Disclaimer: both of these exercises are potentially dangerous. One is a weighted, rounded back exercise, and the other is a bouncing stretch. ⠀ What do you think? Do these look dangerous to you? I’d love to hear your opinions on these two exercises. Also, maybe the sauna isn’t the best place to do this, but YOLO. ⠀ Stretching it out in my favorite blue board shorts from @aloyoga’s new spring line. The new styles just launched today, check ‘em out.
My ten year transformation: On the left, a 22-year-old college senior. Smoking weed every day and getting black out drunk most nights. Never practiced yoga. Never meditated. Never did a handstand. Total douchebag. On the right, a 32-year-old traveling yoga instructor. Sober, no drugs or alcohol. Spends 75% of the year on the road, sharing the practice with anyone and everyone. Rarely right-side-up, and never wears a shirt. Still kinda douchey.
Serious Yoga post: Are you serious about your practice? Do you want to dive deeper and learn more about Inversions, Rocket Yoga, floating, Bandhas, Pranayama, etc? I’m leading several serious Yoga trainings this year. Here’s a list of the big ones: ⠀ ATLANTA - February 11-14 @seviinyoga Rocket Yoga training DUBLIN - March 1-11 @hotyogadundrum 200-hour Yoga teacher training SEATTLE - April 25-28 @hotyogainc Rocket Yoga training UVITA - May 4-10 @floretreatcenter Rocket Yoga training / retreat PHILADELPHIA - May 14-16 @bulldogyogavillanova Rocket Yoga training LONG ISLAND - July 15-18 @revolutionyogaofficial Rocket Yoga training LONDON - July 24-28 @indabayoga Rocket Yoga training DUBLIN - August 1-15 @hotyogadundrum 200-hour Yoga teacher training and Rocket Yoga training ⠀ Want a Yoga training in your city? Leave a comment below and tag your studio & studio manager. ⠀ I’m teaching several more less “serious” workshops all over the world. Check my website for the full schedule: www.YogaWithCarson.com/schedule (link in bio)
Try this at home! This exercise is great for understand the strength and mechanics of dropping back from camel to wheel. ⠀ Instructions: 1. Start kneeling like camel pose. 2. Keep your hips extended, lean back, and stand up. 3. Don’t allow your hips to go into flexion like the stripper squat from the first demo. The action of flexing your hips will not help your backbend. But the stripper squat is kinda sexy, so you have that going for you, which is nice. (Name that movie) ⠀ If you post your squat in a story/post, @ tag me and throw a #CCCmademedoit on it so it lasts forever. ⠀ 🎥: @hoopalooper 🕺: @aloyoga ⠀
Another strength challenge for my Yogi friends! Actually, this is a good challenge for any friends. Tag your friends who like leg strength. ⠀ Instructions: 1. Put your bodyweight on a barbell. For me, that’s about ~205lbs. 2. Squat down slowly. 30 seconds for the descent. 3. Pause at the bottom for 30 seconds. Stay active here. No passively resting on your ligaments. 4. Stand up. Screaming helps. ⠀ Guaranteed to get your blood flowing! Don’t believe me? Watch the video until the end, and notice my color change back when the video restarts. 🥵 ➡️ 😊. Ginger problems. ⠀ If you post your squat in a story/post, @ me and throw a #CCCmademedoit on it so it lasts forever. 🙏
For every successful trick, there are 3x as many failed attempts. Here’s to keeping it real. 💯 ⠀ Do you want to learn some tricks? Come to a workshop and I’ll throw things at you. 🤽♂️ ⠀ But seriously though, my workshops are for all levels. Beginners can feel comfortable safely learning the basics of inverting, and more advanced students, well, I’ve got something for you! 😈 ⠀ I’m probably coming to your city this year. Click the link in my bio for my full schedule: www.YogaWithCarson.com/schedule 🙃 ⠀ P.S. who ya got this weekend? I’m thinking Saints, Rams, Patriots, and Chiefs. 🏈
The world’s BEST handstand exercise. *Save this video* It’s not the world’s most exciting exercise, unless straight line handstands excite you. ⠀ The video is a one-minute handstand, but I figured you wouldn’t want to watch a full minute of boring handstanding, so I split it up in two. ⠀ On the left, I show the entry: climb up, get as close as you can. For the first 30 seconds, I’m practicing alignment (not balance), so my head is neutral, staring at the wall. ⠀ For the second half of the video, I’m practicing balance, so I shift my gaze to the ground and bring my toes off the wall. The only thing touching the wall is my chest hair, and I believe it creates a velcro-like attachment to the wall, helping me to not fall over. If you don’t have chest hair like me, try using your fingers as brakes to prevent you from falling. ⠀ Always save something for the exit. You don’t want to get stuck up there with no gas in the tank to pivot out. Also, always pose for the judges after the dismount. ⠀ What are YOUR favorite handstand exercises? Comment below with your faves. Tag your friends who need to try this one. ⠀ As always, if you make a post/story doing this, @ mention me and throw a #CCCmademedoit on it so we can find it. ⠀ Straight up @aloyoga all day.
Please read: A few days ago I posted about Yoga and how I think it is not great for building leg strength. Many people agreed, and said they like to lift. Many people also said that Yoga alone has made their legs strong. 🤔 ⠀ So here is my question: how do you measure leg strength? A squat with a barbell on your back is a great way to do it. Can you squat 100lbs? 200lbs? 300lbs? You get the point. It’s easily measured and quantifiable. 🤓 ⠀ Asking a yogi to do a barbell back squat is, well, unlikely, so here’s a test of leg strength using just your bodyweight! 🕺 ⠀ From easiest to hardest: Lift your knee, then your foot, and stand up. Lift your foot, then your knee, and stand up. Grab your foot with one hand, and stand up. Grab your foot with both hands, and stand up. How did it go? 🤷♂️ ⠀ Yoga teachers, PLEASE steal this move and make your students do it instead of Warrior 1 or 2. 🏄♀️ ⠀ Tag your friends with strong legs and give them a challenge! If you post your squats in a story/post, @ me and throw a #CCCmademedoit on it so it’ll last forever. 🙏
Try this at home! ⠀ I got a lot of messages yesterday about yoga “rules”, and one that came up a lot was “your knees shoudn’t go past your toes when you squat.” First, don’t should on me. Second, I made this video to show you how hard it is to NOT let your toes go past your knees when you squat. ⠀ Try it! Stand with your toes touching the wall. Your feet can turn out slightly, but this is not a “goddess” squat, this is a regular squat. Squat down as low and you can. How did it go? For more advanced variations, try with your arms overhead or behind your back. ⠀ I’d love to see your squats! If you make a story or a post, @ me in it and add a #CCCmademedoit so it lasts forever.