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!
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.
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
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 🙂
Hope your having a great holiday! Santa gave me a new yoga mat so today I tried it out with some new poses! Finally feeling some progress with my leg behind my head. This pose is all about opening thoose hips with stretching.
Next pose is a variation of chinstand called locust pose. I thought it was hard to get my legs up so I used the wall to assist! Now back to my christmas candy 😉 happy holidays!
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!
I think it’s time for a injury update! About 3 months ago I was in an bikeaccident and hurt my left arm. I broke my forearm and dislocated my collarbone from my shoulder. It was the worst injury I’ve ever had and the rehab seemed endless. I hav’nt done surgery on either, the fracture was stable enough to heal by its own and for the dislocation I got recommendations to try with rehab before surgery. It’s been a tough way back. The first month was all about working up flexibility in my shoulder and arm again and the pain was awful. But the more I pushed the more function I got back in my arm which kept me motivated. After a month my fracture was supposedly healed and I could start trying to put pressure on my arm again. I did a lot of rehab-exercises and started doin yoga poses again. I tried different armbalances to put more and more pressure on my arm every day, depending on how much I could handle. It hurt a lot but I saw so fast progress, and a few weeks later I was back doing handstands. Yoga helped me so much to gain back both strength and flexibility in my arm! Now I’m not doing any particular rehab exercises anymore because I feel that my arm is back on track. Im doing yogaposes now that I could’nt even do before the injury. I have full function in my forearm and my shoulder is working well for me in yoga and everyday life. The issues I have left is sometimes pain over the joint between my collarbone and shoulder (where the injury was) and sometimes I cant rest on my left side because it hurts in my shoulder. But I’m so grateful for this fast progress and I’m hopeful for the future, I don’t think I will need surgury. Rehab worked for me. I think yoga was a BIG part of it mostly because I think it’s such a fun workout and it’s easy to feel progress because you’re working with your whole bodys strength, balance and flexibility. This has helped med so much to stay motivated through pain and failure.
I’ve said it before and I say it again; I truly recommend yoga as a healthy complement to rehab-exercises after injuries or for differ’nt kind of chronic pain-issues! Please share with me if you’ve had an experience were yoga has helped you!
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!