Koh tao Beach yoga!

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Woho! Finally vacation!

I’ve dreamed about the sun and blue skyes for so many cold, dark swedish months and now we’re here! It’s even better than I imagined – lazy days with snorkeling, sunworshiping, beach yoga and hanging out with friends, wonderful bungalow hotel and I’m sold. Could’nt ask for more. And the Thai-people are so nice! This break is just what I need before reality kicks in.

When we get back home me and my fiance are moving to his hometown Karlstad and starting our first jobs as doctors. Ofcourse I’m excited for this new period in our lives but I’m also sad to leave all our friends, my family and Uppsala behind. For me it’s a big step and two weeks break in Thailand to catch my breath could’nt have come with better timing. Hanging out on the beach has had me thinking. Life is a bundle of memories and thoose I remember the most are the new experiences that came with both new great things but also pain and worries over what your leaving behind. Even the not so positive experiences have always served a purpose for me and helped me grow in to the person I am. That thought calms me a little bit and makes me think that there is no point in worrying about this new change, whatever comes with it will have a purpose in my life in some way.

So I lean back a bit more in my sun-chair, take a sip of my fruitshake and smile, enjoying the present and definitly looking forward to the future!

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Doctors orders; morning stretch!

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A few days ago me and my fiance finally graduated from med. School! Now we are in Thailand for some vacation before work kickstarts in February. So nice to get some laid back time with relaxed days at the beach, yoga and diving! So beachyoga definitly coming up! Just had to share this great morning stretch first that I totally forgot to post 🙂

In the morning my hamstrings are always so stiff and I feel so unflexy, kinda like a box:) Theese are some poses I try holding for a while (after my warmup rutin ofcourse) to give my back, hamstrings and hips a nice stretch!

1. Standing split can be a tough one so I usually start against a wall and push myself up with my arms, almost lifting myself up to make my tippytoes touch the floor.

2. When attempting non assisted standing split I start by lifting on leg while my other knee is bent. Then I bend over and when my head reaches my knee I straighten it. Then I just lean a little bit forward, balancing on my hands while I try to reach as high as possible with my upper leg!

3. This forward fold is superyummy for thoos hamstrings! To get further I put my hands together behind my legs and slowly pull my upperbody closer to my legs. One breath at a time!

4. The next step is to get your head past your legs! This is how far I get now, but there is still work to be done:)

Challenge yourself with some yoga warmup and stretching in the morning, promise it’s a great way for your body to start the day!

Love Dr. Hedin ❤

Getting in to chinstand!

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Tips on chinstand!

This pose is about flexibility, strength and confidence. You need to be flexible to be able to put your weight on your arms and not your chin while standing in this position. Focus on stretching your back and opening up your chest and neck. You need strength to hold the pose. You need confidence to dare balancing on your chin!

1. Start by lifting one leg up and moving your weight to your arms.

2. Now slowly bend your arms and move towards the ground like a pushup, until your chin reaches the floor.

3. When you reach the floor, move your weight over to your arms at the same time as you kick up your other leg. If you can’t get up with a easy kick, do’nt force it. Instead use a wall to climb up with your legs to practice standing in this pose.

4. When your up with both legs, tighten your whole body to gain control in this pose.

Good luck yogis!

 

 

Flexy-bendy tips!

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Okej lets get flexy! Here are some tips on how to open your hips and back to be able to reach that foot with your hands.

Start by stretching your hips and warming up your back. Good pose for this is wheel. Warmup video coming up! Never force a backbend, just relax your neck move in to a pose when it does’nt hurt.

1. A good starting pose is Mermaid. (The last picture). Just lift your leg and place your foot against your arm. Connect your arms behind your head and feel the stretch.

2. Another tip is using a strap. Tie it around your foot and hold it with a distance to your hands that feel comfortable.

3. Next tip is using a wall to assist your leg. This way you can just relax your neck and try to reach your foot. It’s also a great hipstretch to get ready for the next step.

4. When you feel ready, try grabbing your foot with the opposite hand and move it towards your shoulder. Now grab both hands around your foot and turn your arms, elbows facing up. Relax your neck and feel your foot against your head. Video coming up!

Good luck yogis!

Remember to check my Instagram if you want more yoga ❤ @yogaripped

 

New year -> New yoga goals!

Happy New Year!

Hope you’ve had a great holiday and thay you’ve got your newyears resalutions ready! 🙂 My main yoga goals for 2015 is pressup handstand with both legs and getting more control in handstand to get better at making shapes. I’d also like to get more flexible and improve my balance over all.

Above is a video of a flow I put together with crow (bakasana) to handstand back to crow and then to one legged crow. Theese transitions where some of the goals I accomplished this year and I’m so proud and thankful for the progress.   I can’t believe that I had my accident a few months ago and I’ve healed this fast. I never thought I would be better at handstands than before the accident, I was afraid I would’nt be able to do it at all! Super thankful for yoga in this fast progress. This year I started this blog and my Instagram @yogaripped and I’m so happy I did! What a wonderful way to workout! I’ve gotten amazing inspiration from theese wonderful communities and so much support from all you awesome readers, THANK YOU! It has really helped me stay positive and motivated this year!

Now to some yoga tips for pressup from crow to handstand and back.

1. Start with your back against the wall and use your head and back for balance pressed against the wall when you lift your legs from your knees.

2. When you can do this, practice it to build thoose muscles and stability. When you feel ready, try without a wall but with a strap around your triceps, right above your elbows. This helps to keep your arms stable.

3. When pressing up, push your elbows and legs towards your center, this will help you focus strength in your core and keep your arms stable.

4. Lean forward with your upperbody to make the curve of your back more straight, this makes it easier to lift your legs.

5. When your float of thoose knees use your fingers to keep balance in your hands and hold your focus in the floor.

6. Getting down to crow again is the same technique but now you start by lowering your legs as the same time as you lean forward, getting your upperbody slightly in front of your arms. Focus focus focus your core and slowly land on your arms. It’s all about practice! I can’t count the times I’ve tried this and failed. Just stay consistent in your workout and it will come! Goals are great because they can keep you motivated and when you accomplish then you feel great. And a fat bonus is getting ripped in the process 🙂

Good luck with your goals everyone!

Love

 

Bakasana to handstand-pressup!

yeaaah! Biggest yogaprogress for me in a long time! This has felt like a impossible transition, but nothing is impossible if you want it bad! I truly recommend starting against a wall and then trying with a strap. The feeling is amazing when you float of thoose arms! Happy weekend everyone!

Sickness, rest and..Yogaprogress!

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Hey! Long time no see! I’ve had a really bad cold this week, barely getting out of bed in the morning. Could’nt do yoga at all for almost a week. So boring! But yesterday I felt better and tried this weeks poses of the instagram challenge #healinghearts. It felt so good to do yoga again and the wierdest thing was that I felt progress in all theese poses. They where easier, my balance was on top and I felt more flexible then ever. I got further then I’ve ever got before! For example I’ve never been able to grab my foot in forearmstand hollowback, but been working on it a lot and suddenly yesterday I did it after a week without yoga. I think I learned a great lesson again. Sometimes all your body needs is rest. Never push yourself if your body feels soar or if you feel stressed or sick. Yoga is a peaceful workout that does’nt work well under stress (at least for me). I think I’ve had a stressful period in my life that I’m finally getting through and I’m getting better at handling stress over all. If your body is stressed try to rest. When you feel better and calm you will feel yoga progress! Good luck yogis and remember to listen to your bodies!

Love

Friday lotus madness!

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Played around with lotus yesterday. It’s a great way to challenge your strength. Lotus can give you another sence of balance, which I think makes armbalance challenges easier! With all theese poses I start by sitting in lotus. Then I come up on my knees, put my hands in the floor and move my weight over to my arms in armbalance. I ended with a stretch which feels deeper in lotus. Hope you get inspired! Have fun and happy friday!

Wheel-pose!

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This pose recently became possible for me! If this pose feels impossible I really recommend practicing the earlier steps and practicing with holding a elastic strap tighed around your feet – worked for me!

  1. Start by laying on your stomach. Lift your feet and try to reach your legs with your hands. Relax your neck. Breath in and out a few times and feel how it affects your balance. Experiment by tightening your legs and pulling your upper body up, and relaxing your legs and pulling them closer to your upper body.
  2. If you feel ready for the next step, put a strap around your foot and pulling it up with your arm. Keep your other arm and leg in previous position. If you get really close with your foot to your arm you can try without a strap – reach for your foot behind you, rotate your wrist and hold your foot. Aim to have your arm and leg as straight as possible.
  3. Now try with the strap on both feet holding it with both arms. When you feel ready, start in position 1. Then let go of your legs but try to keep them up. Rotate your wrists, grab your toes and pull your feet up. Good luck!

Funky 2-pod headstand!

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  1. Start in tripod-position. Put one knee on your upper arm and straighten the other leg so that your up on your toes.
  2. Grab your toes. Hold tension in your arm and leg, keeping them both straight.
  3. Now engage your core, focus on your balance and try letting go with your toes from the floor.
  4. Engage your other leg to help with balance and try lifting your foot a little further. This is a real balance challenge so remember to keep tension in your core, legs and arms but try to breath regularly at the same time! If it’s to hard you can try putting your foot or back against the wall to help with balance. Good luck!