Jacquelyn Umof, Yoga@actionjacquelyn

Countdown to the NEW YEAR! A new workout/yoga class everyday until Jan 1. Videos streamed online, just follow along. Download your Calendar Now! ❄️👇🏼

www.actionjacquelyn.com/tistheseason

1,673 posts 473,247 followers 830 following

Jacquelyn Umof, Yoga

Let’s @getstretchy in our thighs and shins with a modified Hero’s Pose 🕉 Tag your stretching friend and do this together!
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Btw we are about halfway into our December calendar and I’m so proud of everyone whose sticking to the daily classes. Click the link in my bio if you haven’t joined yet - everyday you get a NEW & FREE Workout/Yoga class! https://www.Actionjacquelyn.com/tistheseason
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This stretch feels so good if you’re someone who sits all day, is a runner or cyclist, lifts heavy weights, or is just generally tight in your hips, thighs, shins, and top arches of feet!
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✅ Here’s how you do this stretch:
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1️⃣ I’m using a block to show the modification. You could do this without the block for more intensity.
2️⃣ Place the block under your right hip and place right foot flat on the ground, and then tuck your left foot under your other hip.
3️⃣ Use your hands behind you on the floor to guide yourself down.
4️⃣ Keep knees hugging in towards each other as you lower down, only going as far as feels comfortable.
5️⃣ Pull navel in to lengthen spine and tailbone down towards feet.
6️⃣ Reach arms overhead if you want to stretch sides of waist and deepen overall stretch.
7️⃣ Hold and breathe here for 5-10 breathes, slowing your body to totally relax and create space. 🔸 If the arch of your foot hurts you can place a blanket underneath for cushion as you stretch it out.
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For more stretching online go to Actionjacquelyn.com 🧘🏼‍♀️💕 outfit by @aloyoga


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Jacquelyn Umof, Yoga

Want to @getstretchy like this?? I’ll explain... Tag a Friend with Tight Hamstrings! 🤗.
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💥 Here’s how you do this...
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1️⃣ Find a wall, with nothing above you. I say this because when I was in AP chemistry class in high school, the clock suddenly without warning fell off the wall and onto my face 🤬 while I was in class. It gashed my face - luckily no scars, and i got to sit out of AP Chem class 🥳 — but still, find a plain wall! (true story btw).
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2️⃣ Sit a few feet in front of the wall, and use hands behind you to support, then Place your feet on the wall with knees bent.
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3️⃣ Use your hands to scooch your hips towards the wall as you begin to slide your legs up the wall.
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4️⃣ Your arms hold you up as you stretch your torso closer to your legs.
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5️⃣ Please don’t forget to breathe!!!! Otherwise you’ll look and feel like this 👉🏼🥴. This video is sped up so take 5 minutes if you need it! No rush!!
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🔮 How do you feel? LEAVE ME A NOTE BELOW 💌 LETTING ME KNOW, 📝and tag a friend! #getstretchysquad !!
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Don’t forget to save this tutorial for future reference 🗃😘.
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Stretchy pants by @aloyoga .
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Our December Challenge is going on now! Workout/yoga class everyday from now until 2019! 🎉 Link in bio, or here 👉🏼 https://www.actionjacquelyn.com/tistheseason
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#tistheseasontogetstretchy
#getstretchy
#takeaction


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Jacquelyn Umof, Yoga

Today we begin Week ✌🏼of the December Workout/Yoga Calendar! Are you following along? Comment below if you are! And sign up for the month-long challenge right now if you haven’t yet!!! (Link in bio and below). A new workout/yoga video everyday to strengthen, stretch, and sweat our way to the new year!! 🎉💪🏼💦🤗🧘🏼‍♀️🙏🏼 #tistheseasontogetstretchy .
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Today i have an extra challenge for you!! And it’s 3 yoga and gymnastics inspired drills that strengthen your DEEPEST core muscles so you can lift your own body weight, improve athletic performance, sculpt and tone your waist, strengthen your hips, improve posture, and alleviate pain that’s caused from a lack of strength. Do these moves today and notice an immediate difference in standing upright and feeling strong 💪🏼.
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✅ Directions — do 2 rounds of these exercises, or 3 if you’re advanced.
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1️⃣ LOLASANA: place hands underneath your shoulders, and tuck knees under shoulders, with heels under hips. Press Intl hands and pull belly button to spine as you inhale, and then exhale pull knees up to chest using your core.
2️⃣ STRADDLE LIFTS: Sit upright with legs in straddle, place hands inside legs, and press hands into floor as you inhale and then exhale lift one leg up, keeping spine long as you can. If you’re more advanced Try for both legs!!
3️⃣ DOUBLE LEG LIFT: Bring legs together, ankles squeezing together, and place hands on the outside of your thighs. Sit upright, pull belly button into spine, and place your hands onto the floor as you inhale, then exhale lift both feet off the floor using your lowest core muscles. Slowly and intentionally lower legs to the floor.
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👩🏼‍💻 Sign up for the month-long workout/yoga Calendar here at https://www.actionjacquelyn.com/tistheseason


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Jacquelyn Umof, Yoga

What happened in your life that made you believe you weren’t enough? Im here to tell you that you ARE enough. Don’t search outside of you for the perfect thing to be or say
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Search inside your heart ❤️ because that’s where all the answers are. Your heart and breath is your life force, and it’s connected to the divine energy - which is abundant and vibrant
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Stay connected to your breath and your heart and you’ll be forever energized, comforted, happy, and free
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I’ll be honest in saying that i didn’t even want to post this pic because I thought its not enough - I need to be doing something to make it worthwhile
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And then i stopped myself because i realized that’s my normal pattern of thinking, and it’s a limiting belief and the only way to break the pattern is to stop the thoughts that created the belief
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And that’s what inspired this caption here, because then I thought you know what?
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I am enough, and i love this sunset and I want to share with you what I love, and my sister @thedentalbeauty Took this photo, so I’m going to post it!! 🤗.
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This year has been about leaning back into my heart, my intuition, and my essence
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I’m learning to soften into myself, and I’ve realized that I am enough exactly as I am
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No fancy tricks or flashy moves required
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I am intrinsically interesting just BECAUSE! Just being me, because there’s no other me out there! Thoughts of “not enoughness” still creep in,
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but everyday, through my meditation and yoga practice and workouts, I remind myself how frickin’ amazing I am
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And so are you 😘🌟 Comment below if this resonates with you, can’t wait to read your thoughts!
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Are you following along with the #tistheseasontogetstretchy calendar? Sweat and stretch with the squad everyday from now until 2019! 🎉 And all FREE! Pretty amazing right? Sign up here: Actionjacquelyn.com/tistheseason
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@getstretchy
#getstretchy #getstretchysquad .. outfit by @aloyoga


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Jacquelyn Umof, Yoga

Today is Day 3️⃣ of the #TistheSeasontoGetStretchy Calendar! ❄️ This calendar is a mix of daily mantras, stretching routines, yoga flows, barre workouts, cardio workouts, and core strengtheners! So as an added bonus to your calendar today I challenge you to also do this foot stretch! Perfect to do after a long work day, a run, gym session, or if you have to wear uncomfortable shoes! 👠 🚫.
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Whaaaa ... you’re not signed up yet?! 🤔 Why the heck not? It’s free, yo’! Daily follow-along workouts. Enough said. Click link in my bio to sign up right now!
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And on to our foot stretch... an often overlooked stretch.
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Directions:
💫 Place a block on the floor, and then place the ball of your BARE foot on the edge of the block and heel on the floor.
💫 foot can be slightly angled out, a few feet behind the front foot. Feet are not on a tightrope, so split the middle for balance.
💫 Place hands on hips, and gently begin to fold forward, thinking about lengthening the spine. Pull belly button into spine to support low back.
💫 If this is going well for you then you can continue all the way to hands on blocks, if it’s too much for you then don’t go that far! Suspend at your edge and breath there.
💫 If you’re going further then remember to lengthen slime as you fold forward, no straining anywhere.
💫 Breathe deeply and completely for 10 breathes, imagining your breath traveling down to your toes.
💫 Switch sides and repeat.
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Sign up for my December Fitness and Yoga Calendar 🗓 :
https://www.actionjacquelyn.com/tistheseason


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Jacquelyn Umof, Yoga

Today we embark on the first day of our #TistheSeasontoGetStretchy Calendar! ❄️ We get the award for the longest hashtag on Instagram, and the best @getstretchy squad ever 🙌🏽😂🌟👯‍♀️. This calendar is a mix of daily mantras, stretching routines, yoga flows, barre workouts, cardio workouts, and core strengtheners! So as an added bonus to your calendar today I challenge you to also do this core workout here! Ready, let’s do it!
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Whaaaa ... you’re not signed up yet?! 🤔 Why the heck not? It’s free, and you’re going to feel amazing. That’s like happiness served on a silver platter. Click the link in my bio to sign yourself up right meow 🐈.
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Yoga for Core Workout!! 💪🏼 Strengthening your core has soooooo many benefits - increased total body strength, less back pain, stabilized trunk and hips and spine, better mechanics and performance, etc. For all of these moves, stay connected to your core, pull belly button to spine, and breathe deeply.
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🌟 Directions: do 2 rounds of these 3 exercises, or 3 rounds if you’re advanced!!
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✔️ Move 1️⃣: Start in a little ball with knees to chest, and knees and ankles together, and spine long. Inhale and exhale lay out with legs extended strong with ankles together. Then back up to the ball.
⚠️ Move 1️⃣ MODIFICATION: do this with your hands placed in the floor behind you with elbows pointing back and fingertips facing towards hips so you have constant support.
✔️ Move 2️⃣: Legs extended straight and spine long, ankles and inner thighs zipped together. Inhale to Lower to lay out the body and then exhale to return to starting position.
⚠️ Move 2️⃣ MODIFICATION: Bend the knees, and take breaks when you need them.
✔️ Move 3️⃣: On your back, hands behind your head, inhale extend your legs long, then exhale to bend the knees and bring the knees in so far that they touch your triceps. hips will come off floor a little and we’re targeting the low abs. Don’t bring the upper body to meet the lower body, do the opposite.
⚠️ Move 3️⃣ MODIFICATION: Do this exercise one leg at a time, keeping opposite foot on floor with knee bent. Still strive to make contact with knee and triceps
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Sign up: Actionjacquelyn.com/tistheseason


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Jacquelyn Umof, Yoga

Let’s sleigh and @getstretchy all December long, you down??!🎄The holidays are one of my favorite times of the years and I’m so excited to experience it with YOU and the #getstretchysquad!
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I created a fun & simple 28 day Fitness and Yoga Challenge Calendar to keep us present, healthy, motivated, & balanced. This month you can look forward to:
🌟 Stretch Routines
🌟 New Workouts
🌟 Daily Mantras
🌟 Powerful Meditations
🌟 Daily Support and Accountability
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The best part? My December Calendar is totally FREE & can be done at home, no gym necessary! & you just MIGHT (wink,wink) get a special little coupon for signing up too. 🎁
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Workouts include: HIIT, Cardio, Barre, Pilates, Power Yoga, and Yoga Stretching
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Let’s be intentional this month & experience the holidays with presence & joy. I can’t wait to go into the new year with you confident & glowing like never before! ✨
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We start on Monday (December 3rd), so sign up right now! https://my.actionjacquelyn.com/p/tis-the-season-to-get-stretchy (link is in my bio) ❄️
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How to join:
🎄 Comment below with “I’m in!” 🎄 Tag two friends to join us this month! We’re better together! 👯‍♀️
🎄 Click the link in my bio and sign up!
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#TisTheSeasonToGetStretchy ❤️
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P.S. thank you @laseraway for allowing me to be comfortable and free in a leotard! 😉 I’ve been going there for a few months now and it’s great!!
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📸 @dimlitesnotwits 🧘🏼‍♀️ leotard by @aloyoga 💇 hair by @lisasatornhair


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Jacquelyn Umof, Yoga

IMPROVE YOUR POSTURE in 2 minutes with @getstretchyatwork! Today we’ll release our chest, pecs, and fronts of our shoulders, because so many of us are really getting STUCK in bad postures and ending up in lots of PAIN!!! 🔥😫🔥 Your muscles begin to adapt to the positions you mostly stay in, i.e. slouching! so take care of your body and MOVE throughout your day to reverse the negative effects of sitting and slouching. 🙌🏽⚡️ After work, or during your work day if you can, find a few moments to do these two stretches. You’re worth taking 2 minutes of YOUR day to heal pain and improve your posture. 💪🏼 invite your coworkers to do it with you! It’ll be fun :) Overtime, doing this a few minutes each day will drastically change you from someone who experiences a lot of discomfort and fatigue to someone who is proactive, energized, and pain free! 👩🏼‍💻.
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Stretch 1️⃣:
🔸 Start in downward dog and slowly lower yourself down to the floor. Place elbows under shoulders, forearms parallel to one another.
🔸 Lengthen neck by drawing shoulders do your back.
🔸 Pull belly button to spine, and allow your hips and legs to relax behind you. 🔹 Breathe deeply and completely here for 1-2 minutes.
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Stretch 2️⃣:
🔸 Lye on your stomach with legs together and arms stretched out to a T.
🔸 Begin to roll over into your left hip, and place your right hand in front of your chest to navigate your body. 🔸 Place your right foot behind you and lay your head on the floor. 🔹 Hold here for 30 seconds - 2 minutes.
🔹 Breathe deeply in and out through your nose.
🔹 Repeat other side.
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Stretch with me online in your office with GET STRETCHY AT WORK. https://www.actionjacquelyn.com
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@getstretchyatwork
#getstretchy
#getstretchyeveryday
Outfit by @aloyoga


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Jacquelyn Umof, Yoga

@getstretchy POST WORKOUT!! Since yoga isn’t the only form of exercise that I do, I think it’s really important to remember the post-workout stretch!! Your muscles are getting tighter and tighter with each workout that you do, so do a few stretches for 5-10 minutes to release tension, and prevent injuries in your next workout. Definitely take OFF your shoes and do these barefoot to relieve tension in your feet and calves. ... STRETCHES:
1️⃣ Pyramid: Feet are a comfortable distance from each other, and you are splitting a tight rope. Front foot is forward and Back foot is slightly turned out. Rock forward and back, flexing the foot and getting that extra calf stretch in there.
2️⃣ LOw Lunge: Keep fest where they are and place hands down inside of foot. Make sure front knee is over ankle and not over arch of foot. Circle hips around in both directions, and then hold the stretch.
3️⃣ Surfers Lunge: carefully lift the hips up as you turn to face your hips forward, with your hands on the ground. Keep the feet spread apart and gently lower your hips down as far as you can, keeping your hands on the floor if you need to. If you’re comfortable take your hands to prayer pose and press your elbow into the inside of your knee. Hold and breathe deeply. ....
Actionjacquelyn.com ...
#getstretchysquad
Outfit by @aloyoga


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Jacquelyn Umof, Yoga

See magic in every pocket of your life. Because... why not? 💫 When you believe in Magic then magic appears, and that’s been something I’m learning. And gratitude works in the similar way, when you find things to be grateful for you’ll always have something to be grateful for, and the more things you enjoy and love come into your life. ❤️ I’m so blessed to be living this life in this world. I’m so grateful for my family, friends, tribe, experiences, lessons, yoga, dance and the ocean. And if there’s one thing that I feel an overwhelming amount of gratitude for, it’s this community. I never imagined that I would be supported, encouraged, and loved so hard. I knew I always wanted to inspire health, and every time i receive a DM or comment from you saying i helped you achieve one of your fitness goals, I am filled with gratitude and honor. I started posting on Instagram to inspire, and I’ll keep doing it as long as I possibly can. My vision for this world is daily empowered and inspired action towards health so you can life a rich, full, and loving life. If you feel alone today, know that you are not, and if you feel not enough, know that you are enough. You are beautiful and loved. ...
I’ve been in the kitchen all day cooking with my mom, and this year it’s just my dad and mom and I, but the kitchen looks like we are cooking for 20 people lol. We can’t help it, and I’m really excited to eat, be present, and fill my belly with food and love. Check out my stories for all of our dishes! 🦃🍁🍠🍷🍽🥧 And last two things: 1️⃣ I announced our next challenge that starts Dec 10! Link in bio to sign up. 2️⃣ Are you apart of my blog email list? If not I have an AMAZING cyber Monday GIFT I’m giving, so go to actionjacquelyn.com and sign up for my newsletter so you don’t miss the announcements!!!! Ok that’s all. Love you 😘 ...
📸 magical edits and photography by @dimlitesnotwits


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Jacquelyn Umof, Yoga

STRENGTH DRILLS for CROW POSE! 🦅 i have to admit Crow is NOT my favorite pose, mainly because it’s challenging for me!!! So that’s why I’m really excited to share these exercises because I know they will help you, and they aren’t your typical yoga poses you see in classes.
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Here they are:
1️⃣ Crow Crunches: these are probably one of my favorite ab moves because it’s actually pretty challenging to touch your knees to your triceps! If they don’t make contact, then it doesn’t count!! Do 15 reps, 2x tHrough, and then hold the last one for 5 seconds.
2️⃣ Shoulder Protractions: another fav of mine to develop the strength in your serratus and really get a handle on your shoulder strength, mobility and range of motion. Film yourself doing this one so you can see if you really are protractor and retreating through the shoulder blades. Do 20 reps, 2x tHrough.
3️⃣ & 4️⃣: Pour weight into hands (on blocks, and off blocks): this requires a lot of hamstring flexibility, so if you’re not there yet then do it off the block only and bend your knees. But this will help your nervous system acclimate to how far forward you need to be for crow pose. This is a helpful drill for any hands balancing pose.
5️⃣ Heel raises (or in ballet we call these relevés): again this will help you realize how far forward onto your hands you need to be, and it’s a good stretch for the legs and feet, and also helps prepare you to put your knees really high into your armpits when setting up your crow.
6️⃣ & 7️⃣: Do Crow! Begin by rooting hands into floor, hug elbows in, lift heels high and protract shoulders, pull navel in, place knees in armpits, pour weight into hands but still lift navel up, hug elbows in as you pull your heels to your butt. And if you’re ready pull your entire body UP and begin to straighten arms. Try both on the floor and off the blocks will help you get your knees higher up into your armpits. Please don’t start Crow with knees on elbows ❌❌❌, not good.
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Leave your comments and questions below!!! Can’t wait to hear from you 🤗.
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Take your practice to the next level with my online courses! Go to 👉🏽 ActionJacquelyn.com
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Outfit @aloyoga


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Jacquelyn Umof, Yoga

Let’s @getstretchy !! HOW TO Modify your FORWARD FOLD ✨ Uttasana 🕉 This picture is showing an option for you to do if you have tight hamstrings and tight low back and find yourself "hanging" or rounding a lot in your low back - which is not good! 😣.
What to do instead:
* I suggest focusing on lengthening your spine which takes the pressure out of the low back and helps you in improving your posture and strength, all while still improving your flexibility.
* Think of your front body and back body: front body 👉🏼 think of reaching the heart forward, ribs knitting together, and lower belly pulling in and up towards spine. Back body 👉🏼 shoulder blades squeeze slightly together to draw the shoulders down the back, lengthen the spine and low back, and slightly squeeze the glutes / outer hips to support and strengthen the pose.
* Breathe deeply and completely, 5-10x, in and out through your nose 👃 not your 👄. * Hands are resting lightly on your shins, knees, or thighs.
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Take your practice to the next level with my online courses! Go to 👉🏽 ActionJacquelyn.com
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Outfit @aloyoga


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