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

 

Flexy poses for xmas!

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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!

 

 

 

Sunshine and Handstands

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Finally some sunshine! And because of holidays I had time to enjoy it! In Sweden it gets dark around 3 p.m now and it’s rare with sunshine so it’s been really hard for me to get sunlight in a while. So when I saw the sun today I decided to do some yoga outdoors. Made sure to have gloves though, the ground was freezing… Maybe some peeps walking by thought it was kinda wierd, me popping handstands outdoors in December but I was just happy to put smiles on their faces. It felt great. Can’t think of a better workout actually.  So tip for the holidays is to take your yoga outside. Especially if it’s sunny. It dos’nt have to be for long, think my fingers lasted about 25 min, but thats enough to get your puls up, working thoose muscles and getting some D-vit from the sun! Gave me a happy start today. 🙂 Happy holidays everyone!! ❤️

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

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!

Headstand hollowback variation!

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Never tried this before! It’s a great challenge especially for your core! Make sure to have a wall behind you in case of falling over;)

  1. Start by putting your head in the floor and your hands in the floor behind you. Spread your fingers and feel your hands strong and in control. Walk with your legs towards your head. Lift one leg bent.
  2. Now tighten your core and your arms and try to kick yourself up to headstand or even better slowly let go of the floor with your foot and pull your leg up with your core, like a press up.
  3.  Now this is tricky, the goal is to shift your balance so that you can get your straight leg behind your head. If it’s really hard, stand close to a wall with the side of your body so that you can put your foot to the wall and help with balance. Keep your core tight and push your hands against the floor to adjust  your balance.
  4. If you want more challenge, try straightening your other leg slowly. If your afraid to fall make sure to have a wall behind you! Good luck yogis!