FOLLOW @melisfit_ for YOGA TIPS Are you afraid to fall face first when trying Crow Pose?! ♀️ I was for YEARS!! The best modification to work your way to a full crow pose is by using props!! Whether you’re a beginner or advanced try this fun exercise out using a block to catch your fall!:
Place a block about 5 inches away from your finger tips in the center of your mat.
Make sure your wrists are in line with your elbows!
Bring both knees up onto your triceps and begin to lean forward until you feel your head hit the block. You will feel SO much better knowing there is a block there to catch your fall and can help you work on strength to hold a full crow pose!
What yoga pose are you afraid to try? Tell me in the comments below & tag a friend who would love this! Xo Melis #yoga#yogspiration
FOLLOW @melisfit_ for NEW yoga tips every Tuesday! "Today I want to show you some of the biggest form mistakes and problems I see when people practice Tree Pose (Vrksasana)
In the before photo there are a few big issues here that could cause serious injury and hurt your practice:
My foot is placed on my knee!!!! This can cause knee injury and permanent damage!! In Tree pose your lifted foot should either be placed below your knee on your calf or above your knee on your inner thigh (as shown in the after photo above), but the knee is OFF LIMITS!! Think "No Knee Tree"
My hips are uneven and they aren't squared forward! When we practice Tree pose so many things are going on with our body! Fixing your core and hips is a great place to focus to help with your balance. Make sure you're standing with a neutral spine and hips pinning in towards each other (Think of squeezing your hips into the center of your body). Don't sink into the standing leg for support with your foot: Lift UP and engage your core. A great tip is to place your hands on your hips to feel if they are even!!
To help stabilize myself I'm tensing my face, shoulders and chest...this is so uncomfortable and can cause so much discomfort!! In Tree pose, your upper body should be effortless. Keep your neck muscles soft and elongate the sides of your neck. Relax your face and jaw AND let your shoulders fall back and lift your chest up!! Your whole upper body should feel light like a tree!!
Want some modifications to work your way to the "After" photo? If you're a beginner try this pose with your foot against your calf or toes of lifted foot on the ground and just touch heel to ankle. You can also use a wall to hold onto for support! Focus on form first!! Want more?? In my variation I have my hands at heart center - if you're feeling balanced and in strong form, touch your palms towards each other and lift your arms strongly up to the sky! Or wave your arms like a tree in the wind "
Tag a friend below who would love these tips! @melisfit_#yoga#yogspiration
Do you suffer from back pain? Knee pain? Poor digestion?? Did you know that malasana, or a resting squat, is one of the best exercises for 1) relaxing the low back 2) building strong knees 3) improving digestion and gastrointestinal disorders. WHEN DONE CORRECTLY! If needed, you can also place something under your heals. @yoga.with.en#yoga#yogspiration ・・・
How-To is about one of my favourite asanas: Malasana or Garland Pose
If you have ever been to one of my yoga classes you will know that I love this posture. A great pose for building leg and core strength while improving hip flexibility. Try practicing your Malasana everyday and you will be surprised by your ability to hold it for longer and sink a little deeper
Here are my tips to ensure a nice aligned Malasana and avoid any injuries or pain to your knees or back
Feet flat and slightly wider then hip width
Keep the leg muscles engaged to protect the knees
Core engaged and a long straight back
Triceps/ Elbows pushing into inner thighs adjusting the height of the hands to accommodate tight hips As hip mobility increases try to bring the hands down so that the wrists are at 90 Degrees.
Keep the chest open!As hip mobility increases you will be able to drop the butt lower while keeping the chest open and back straight .
Lift the feet or bring them too close together
Relax the leg and core muscles or close the chestThis will turn Malasana from an engaged pose into a resting pose.
Look up and kink the neck backFocus on keeping the neck inline with the spine.
Always remember to listen to your body, yoga is a journey that doesn't happen overnight. By practicing within our limits we will avoid injury and reach our goals in due time.