Strengthen Your HipsThis class is about finding new ways to work with your hips, to find balance between strength and flexibility. The more we open the hips the more we want to make sure we can support that openness. We start by lubricating the hips to move into a flow full with different hip drills.
Support Your Immune System
For when you are feeling the onset of a cold, in times of seasonal change, or better yet — as true ‘health’ care, before you even begin to feel sluggish. Begin by slowing down with mellow hip openers, and then gradually turn yourself upside down with grounding inversions, no jumps involved.
Use Your GlutesHow often do you think about your glutes while practicing yoga? Probably not so often but believe me, you use them. In this class, we bring our focus to the glute max and medius and the movements they create as they contract. This class will give you a new understanding of how and when we use our glutes during yoga postures.
Fly As a Bird of ParadiseJoin this 45 min Ladder Flow and improve your balance in Bird of Paradise and Dancer's Pose! The Bird of Paradise is an advanced and challenging yoga pose. It improves balance and stability; your body will become strong and toned. Your hips, hamstrings, and groin will be stretched, which in turn will increase overall flexibility. Legs and calves will become stronger and internal organs will get a great massage, due to the twisting and stretching involved in this particular pose. Let's fly together and join me on the mat!
Twist to Release
This class focuses on the spine, specifically in the thoracic area. Use the next 45 minutes to explore movements through the middle back such as twisting, opening and closing the chest and side bend while keeping the lower back (lumbar spine) in place.
Get ready to release your spine and feel a lot lighter after class.
Strengthen to Lengthen
Bring the focus to your hip flexors and hamstrings. This class is all about creating a balance between strength and flexibility. Feeling tight in one part of our body does not necessarily mean it needs more stretching, sometimes what we really need is more strength to open up.
So let's strengthen to lengthen and find the sweet spot in between.
Jump Through TutorialDuring the next ten minutes, we take the time to break down the transition of "jumping through". It doesn't only take a strong core, but strong hip flexors, arms, and shoulders. Get ready to practice and hopefully make a few connections between your body and mind to start making it possible to jump through your arms.
Use your whole body and break out a sweat. Use the next 20-minutes to move through your upper body, core, and legs in a workout yoga class setting. No fancy equipment, all you need is your mat and towel, and you will be feeling your whole body working hard.
Come, join me and get sweaty!
The Magic Ten is a series of 10 simple asanas designed by Sharon Gannon that can be done in about 10 minutes. It can be used either as a practice in and of its own when one is short on time, or as a warm-up sequence for a more extended asana practice or to prepare for seated meditation.
This hip class is designed to bring a little bit more stability and strength onto our hip/pelvic area. We all spend quite sometime opening up our hips, let's balance that by focusing on active internal and external hip rotation.
Hip Strengthening Exercises Love
Yin Yoga Practice for Supple Hips
During this practice, we will focus on moving through a series of Yin yoga postures that will focus on opening up our hips. Long holds allow us to release tension and tightness through the deep connective that is not often affected in Yang like practices, allowing us to access the passive flexibility of our hips.
Hips are the area of the body where a lot of emotions from the past are stored unconsciously. Move through this practice and if feelings from the past arise just notice them and let them go, allow yourself to use props as showed to surrender more at times.
Enjoy your practice!
Jump into MalasanaThis 45-minute class focuses on malasana - the yogi squat. Not just on sitting down low but in activating the legs and feet to sit strong. Move in and out of this posture as you transition into the rest of the flow and feel your pulse rising as you jump back and forth from malasana to downward facing dog. Then warm up your hips a bit more before you try bhujangasana, an arm balancing posture.
Big Toe Pose Tutorial
This posture is in Sanskrit called Utthita Hasta Padangusthasana and is one of the first balancing-on-one-leg postures. To enter the full posture, you’ll need some hamstring & hip flexibility, which the previous postures in the Ashtanga sequence gives you in time.
This tutorial also cues the correct vinyasa count in the posture, meaning it shows which movement is connected with an inhale or exhale.
This tutorial shows you step by step how to approach Chakrasana, the backward roll, which is included at the end of Ashtanga Primary Series and the closing sequence.
Chakrasana is often used when coming out of a posture where we are lying on the floor. It gives us more flow in the sequence, instead of rolling up to a seated position and then jumping back to Chaturanga and doing our vinyasa.
Here are some of Sofia’s favorite strength exercises to prepare for Handstand! This set of exercises strengthens your core, wrists and improves your balance. Doing this routine a few days a week will definitely get you going in your handstand practice. Keep practicing and it will come!
A class to help you open up the hips and the back of the hamstrings to prepare for Supta Kurmasana, one of the deepest forward fold in the Ashtanga Primary Series. Supta Kurmasana, or Sleeping Turtle Pose, is the peak pose of the series and before we’ve reached this pose we’ve gone through many forward folds. This video you can do just as it is or after/in your longer yoga practice/routine.
Hips and ShouldersThis class focuses on hip flexion and shoulder extension, among lots more. Start by moving through a flow where we take our shoulders into active extension, internal and external rotation. Then work through the rest of the class moving your shoulders mindfully while adding some hip strengthening drills.
Kettlebell Yoga Class
This is a 20 min yoga based class using a kettlebell. Start by warming up your shoulders to then move through variations of sun salutations. Once the body is warm, we strengthen our arms, shoulders, hips, and core, all of this using our kettlebell and two blocks. Feel free to take breaks if it gets too challenging. I recommend you to start with a lightweight kettlebell, to begin with, especially if you have never used one before.
Monday Workout 20
It's Monday and here is a workout for you. This one focuses on the upper body.
- 12 Bent over rows.
- 10 Presses over head.
- 10 Downward dog push-ups.
- 10 Side plank dips.
- 10 Airplane rows.
- 15 Tricep/legs lower.
Go for at least 3 rounds. Make sure you get enough time to recover in between sets.