Fallen dancer ♥️ I remember seeing photos of this pose and thinking it was so beautiful, but couldn’t wrap my arms around how get into it, let alone how to prepare for it. I’ve simplified things a bit with this post, showing videos of me getting into each variation. The top is great for understanding the mechanics of the pose. There’s a balance element entering into it, with or without the strap. The strap assists if grabbing the foot isn’t accessible at this time, but entry into the full expression is the same - so even with the strap you can feel the full expression in your body. The key is to move slowly - keep the back knee down until the elbows are on the ground, creating a stable base to lift the back knee. Once the elbows are down and the back knee is lifted, draw the front foot forward to deepen to your extent. ♥️ Before attempting this pose, I recommend opening up the hip flexors and preparing the spine for a deep backbend with movement in all directions. ♥️ Wearing one of my favorite @aloyoga outfits. 😊 #yoga#yogatutorial#tutorial#flexible#yogateacher#yogastudent#practicenotperfection#dedication#strong#fitmom#igyoga#instafit#stretch#balance#breathe#aloyoga#beagoddess
Preparing for forearm wheel. ♥️ Bridge pose is a great prep pose for forearm wheel or wheel pose, and has many benefits on its own if you’re not working towards a deeper heart opener. I love the use of the strap around the ankles in bridge to prepare my body to go deeper or just intensify the stretch in bridge. Keeping feet hip with distance apart and heels under the knees, take the strap and wrap it around the ankles. Get a good grip on the strap in each hand with enough tension, keeping the arms straight, to pull the strap and heels towards you. Tractioning the heels towards the hands in bridge engages the hamstrings which in turn, creates a bit of softening in the glutes. Glutes are still engaged, but not so much that there’s compression in the low back. Add the strap, and you have leverage to drive the heart forward and up. The lift creates more opening to the front body. There are lots of ways to modify bridge pose (both to prepare the body to go deeper or accommodate for injury). A block between the thighs reminds us to use our adductor muscles to create space in the low back. A bolster or block under the sacrum is restorative and alleviates back pain if there’s an injury issue. A towel behind the neck supports the spine. Adding a strap is just another way to modify or intensify, depending on what you’re working on. Try it out! ♥️ Wearing my favorite blacks by @aloyoga Photos by @yogi_a.lo ♥️🙏🏻 #yoga#yogatutorial#yogateacher#yogastudent#stretch#flexible#yogaprops#practicenotperfection#yogapractice#practicedaily#breathe#benddontbreak#aloyoga#beagoddess
30! ♥️ That’s how old I was when I took my first yoga class. I finally gave in to two years of relentless pressure by a friend to take a class. I resisted because I didn’t understand what yoga was. Once I survived (barely) that first class, I knew it was something very special and much more than just a physical practice. Most people - like me - don’t try yoga and meditation until they are adults. It’s time to make a change and introduce yoga to kids around the world! I am so proud to be a part of an amazing company/family @aloyoga that has set out to do so much good. Today we launched #AloGives, a nonprofit that is dedicated to bringing yoga & mindfulness to the world by providing a free curriculum of 5-minute videos to do in the classroom or at home helping to introduce mental & physical skills that are a part of social & emotional learning.