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 ❤

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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

 

Funky tripod step by step!

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  1. Start in a regular tripod. Use a wall if you need help with balance. Keep your legs close to your body and tighten your core.
  2. Now put your feet together and move your weight a little bit to one side and put your arm out on the other side.
  3. Move your weight a little to the other side and put your other arm out. Now keep your wieght in the center, Spread your fingers and use your arms and fingermuscles to help with balance.
  4. For the next level, tighten your fingers evan more so that you balance on your fingers instead of your palms.

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Another fun variation is to put your legs in lotus!

Good luck yogis!

 

 

 

 

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!

Injury progress – healing yoga<3

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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!

Love, yogi back on track

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

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!