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Jan 01 1970 GMT00:33
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Follow @yogadailyexercises ✨
Sciatica💫
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First, "sciatica" is a symptom, NOT a condition. Nope, you don't "have" sciatica; you have some other condition CAUSING sciatica. Figure that out and unlock the puzzle. 🎤🙋🏻
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Usual causes of sciatica:
1️⃣ spinal disc herniation (estimated 90% of total condition causes)
2️⃣ degenerative disc disease
3️⃣ lumbar spinal stenosis
4️⃣ spondylolisthesis
5️⃣ piriformis syndrome
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The Sciatic nerve is the largest nerve⚡️in the body. It is made up of several spinal nerves that converge and run from your low back to your knee before it branches off and continues to the foot. This thing is yuuuge and runs deep to the glutes and down the back of the thigh.
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Folks experiencing sciatica symptoms generally report:
🔻shooting pain from the low back, glutes or along the path of the sciatic nerve
🔻weakness in the leg
🔻numbness/tingling down the leg, into the foot
🔻symptoms aggravating with being seated
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⚠️Each case is very different and responds differently to treatment, these exercises may be the opposite of what you need! So, be smart, be kind to yourself and if something is making your worse STOP DOING IT. Go get evaluated! This demo might be useful for a lumbar disc or piriformis cause of symptoms.
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1️⃣ nerve floss
2️⃣ prone press up (I show all 3 levels)
3️⃣ supine pigeon
4️⃣ supine pigeon twist
5️⃣ thoracic rotation
6️⃣ glute bridge
7️⃣ single leg glute bridge
8️⃣ kick backs
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Media/caption by @drkatie_clare 💙
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Tag someone you think might benefit from this!
Jan 01 1970 GMT00:33
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PILATES AB WORK 💜
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Post By @guidedbyangie
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Although I’m not there right now, I’ve still have some great workouts for you guys.
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Here’s a pilates inspired workout focusing on ABS.
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The first exercise can be a little tricky for beginner, so try to do it on your knee instead for better balance. ⚖️
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Actually balance is one of the key words here. Imagine how many muscles have to work in your body just to keep you in the right balance, adding a movement to it is what makes the whole thing so effective and challenging.
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Let’s try this one
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✨WORKOUT
1. Side Plank with Leg Lift
2. Side Lift and Stretch
3. Pilates 100
4. Side Plank with Reach Under (incl. lifting the hips)
5. Plank with Knee to Elbow + Stretch!
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🔅30sec each exercise
🔅10 sec between exercise (15sec if you’re beginner)
🔅4-5 rounds
🔅1min break between rounds
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This one is FUN!! 🥰
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Tag me if you try, I’ll repost it - let’s motivate each other!!
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Jan 01 1970 GMT00:33
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Follow @yogadailyexercises ✨
🍃Eagle Headstand (Garuda Salamba Sirsasana)🍃
Post By @detikyoga
Now that you can do a full headstand away from the wall, and I mean really comfortable to hold Sirsasana I (straight up and down) for at least 10-15 breaths, i think you’re ready to start playing with some variations. The eagle legs variation is definitely my favorite.
This yoga move is very challenging at first but remember to take it slow, focus on your breath, and do the best you can. Going upside down can be disorienting enough (especially those new to inversions)—trying to organize your legs while you’re upside down is a whole new ballgame.
Once you are on your forearm-head-shoulder-stand, all that is left is twirling your legs into an eagle pose. Wrap one knee behind the other, which may take a few attempts. If you can, take the double wrap by hooking your toes behind your calf. Keep pressing the weight away from the floor with your forearms so the crown of your head is softly resting. Do it with wall nearby when you try it at the first time. Be confident & comfortable to hold it on, so you can bring it anywhere you go.
However, it’s important not just to engage the body but also engage the mind, so make sure you are paying attention to your breathing and taking chance to release any negative energy from your body. Yoga is not just about the pose, after all.
For some modifications and options, you can use the walls, yoga blocks, blankets, straps, or any yoga props needed.
As always, listen to your body, allow the mind to guide the way.
xo
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Jan 01 1970 GMT00:33
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Follow @yogadailyexercises ✨
Swipe 👉🏽 to see some key dos and don'ts for this one, and feel free to take any variation/modification that you like! 💕
•
If you’ve always wanted to learn splits, this challenge will help you train and gain the flexibility and strength you need to get into your splits. It doesn’t matter if you never done splits before, this is your time to try. 💪🏽
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•
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Do your best. It doesn't have to to be perfect so don't take it too seriously. Have fun! 🙃
•
🎥 @davidrobsonyoga & @vesic_jelena
Jan 01 1970 GMT00:33
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Follow @yogadailyexercises ✨
HANDSTAND DRILLS 💪🏼
DON’T FORGET TO LIKE 💕 & SAVE FOR LATER!
⠀
Work through these drills and spend around 30-60 seconds on each, resting when and where you need. Focus on your form and listen to the feedback your body is giving you ☺
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1. FALLING: Yes! You need to practice falling & get comfortable with it so that the fear of falling doesn’t stop you from exploring this pose!
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2. WALL TAPS: A drill that will allow you to experience some air time for a little bit while working your upper body and core!
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3. PIKE HANDSTAND LIFTS: A fiery drill to help you understand how to get your hips over your shoulders and build strength.
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4. WALL WALKS: please make sure you come out of this exercise before you are fatigued, safety first beauties!
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5. HANDSTAND HOPS: It doesn’t matter where you start, because it’s not where you’ll stay. Get familiar with how it feels to be on your arms in this way & build strength while you do it! 💕 As always, please listen to your body & modify where you need to 💕
Video by @jessicaolie 💙
Song: “Rockstar” by DaBaby & Roddy Ricch
Jan 01 1970 GMT00:33
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🔥 Core Strength
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Post By @ashleydeleonpilates
I could never find fluid movement in flows if I didn’t take time to intentionally strengthen my core. I always take time to bring my attention inward, finding a deep core connection, before I start sending my limbs outward into the large ranges of motion I often share here.
The pilates Long Box series is a great little collection of core exercises for doing precisely this. They address all four parts of the core in an efficient and functional way. Adapted from the reformer series, I might actually like these better on the mat 😉
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📦 Long Box on the Mat
-Focus on the breath, drawing the abdominals in and up with every exhalation
-3-5 reps each
-Only do what feels good and safe for you!
1️⃣ Backstroke
📌Only curl up slightly off the tips of the shoulder blades
🌬 Inhale to reach limbs up and out, exhale to bring them in
2️⃣ Teaser
📌Keep torso and pelvis still during the arm variations
📌Arm variations- Up/Down, Circles, Reverse Circles
🌬Exhale during the moments that feel most challenging
3️⃣ Pulling straps
📌Keep arms narrow, squeezing them in toward your body
🌬Inhale to lift the chest, exhale to lower down
4️⃣ T press
📌Palms of the hands face the floor throughout the exercise
🌬Inhale to lift the arms and chest, exhale to lower down
5️⃣ Horseback
📌Spine is rounded in the lift
🌬Inhale to prepare, exhale to lift
6️⃣ Breaststroke
📌Lift the thighs off the mat when kicking feet in
🌬Inhale to lift the spine, exhale to lower down
Jan 01 1970 GMT00:33
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Follow @yogadailyexercises ✨
😜HOW TO MASTER CHATURANGA!!😜
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Everyones favorite yoga pose! 🙃🤣 Haha but seriously 😳 this is a pose you’re most likely going to see in yoga! This tutorial shares pose tips as well as ways to modify + strengthen so you can PRACTICE Chaturanga properly!!
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⭐CHATURANGA: First off... this is not an easy pose! So don’t be hard on yourself if it feels impossible 🙌🏼✨Focus on keeping the body in a straight line and only lower down about half way. The arms make a 90 degree angle and the elbows point back!
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⭐COMMON MISTAKES: The most common thing I see is people lifting their hips too high or too low. I also see collapsing in the chest and dropping way lower than you need to!
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⭐HOW TO BUILD STRENGTH + MODIFY: Please don’t hesitate to modify this pose!! Dropping the knees is a great place to start. Also try mini Chaturanga!! Just bending the elbows a little to build strength! 💪🏼🔥
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⭐MY SECRET FOR FAST RESULTS: Alright.... I’ll let you in on my secret for getting the best, quickest, most amazing results...... PRACTICE! PRACTICE! PRACTICE! 😄💖🙌🏼✨ The more you practice these drills the stronger you’ll become! Do them every day if you can and I promise you’ll be amazed at your results. But you need to stick with it!
Video by @maryochsner 💕
Music: Cactus by Jef
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Jan 01 1970 GMT00:33
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Follow @yogadailyexercises ✨
✨Arms and Abs
Post By @lizette_pompa
Three different moves that will work your arms and stability around your core.
▫️Gecko Plank
▫️Single Arm Forearm Plank to Side FA Plankk
▫️Hovering Tabletop Shoulder Taps
✔️Focus on keeping your pelvis as stable as possible as you move through these. Is not about moving fast, is about noticing the movements.
The gecko plank was so challenging for me and as always one side was smoother than the other one 😅.
Tag me if you try these.
_
Jan 01 1970 GMT00:33
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MODIFYING MOBILITY MOVES!
By @achievefitnessboston
-
We’re showing you some mobility drills along with some modifications you can make if they’re a bit too difficult at the moment.
1️⃣Spiderman lunges are a common mobility drill you see all the time - one way to meet yourself where you’re at is by elevating your hands on a bench/chair/table/etc! Perform 5 each side.
2️⃣90/90 hip switches are a fantastic way to open up the hips - if switching and leaning is a bit too much, you can just hold each position. 8 each side or 30 second holds each side.
3️⃣Squat to Stand is an awesome catch-all drill to warm up your squats. If the overhead reach is a bit too much on your upper back/shoulders, you can just skip that part and still get a ton of hip opening benefits with a squat pry. Additionally, you can raise you heels on some books/plates to help you with your squat depth. Perform 5 reps total.
4️⃣The Cobra to Downward Dog or Divebomber Push-up is actually a pretty tough move from a strength standpoint since you’re really getting at various angles that aren’t normally trained. Meet yourself where you’re at by simply dropping your hips to the floor after the downward dog and then go into your cobra thereafter. Also, feel free to bend your knees as much as needed in order to achieve that downward dog position. Perform 6 reps total.
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Oct 10 2020 GMT20:11
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Follow @futuretravelings ✨
It's all a matter of perspective..
Tag someone who needs to see this 😍
📸 @moderntarzan @acrosprout
--
Taken by @asenseofhuber
analysis
This post got 254% more likes
compared to @yogadailypractice's average. It uses 88% more hashtags
and its caption is 77% shorter
6,896
46
Oct 09 2020 GMT19:43
captions
Follow @yogadailyexercises ✨
MODIFYING MOBILITY MOVES!
By @achievefitnessboston
-
We’re showing you some mobility drills along with some modifications you can make if they’re a bit too difficult at the moment.
1️⃣Spiderman lunges are a common mobility drill you see all the time - one way to meet yourself where you’re at is by elevating your hands on a bench/chair/table/etc! Perform 5 each side.
2️⃣90/90 hip switches are a fantastic way to open up the hips - if switching and leaning is a bit too much, you can just hold each position. 8 each side or 30 second holds each side.
3️⃣Squat to Stand is an awesome catch-all drill to warm up your squats. If the overhead reach is a bit too much on your upper back/shoulders, you can just skip that part and still get a ton of hip opening benefits with a squat pry. Additionally, you can raise you heels on some books/plates to help you with your squat depth. Perform 5 reps total.
4️⃣The Cobra to Downward Dog or Divebomber Push-up is actually a pretty tough move from a strength standpoint since you’re really getting at various angles that aren’t normally trained. Meet yourself where you’re at by simply dropping your hips to the floor after the downward dog and then go into your cobra thereafter. Also, feel free to bend your knees as much as needed in order to achieve that downward dog position. Perform 6 reps total.
.
analysis
This post got 56% more likes
compared to @yogadailypractice's average. It uses 31% more hashtags
and its caption is 38% longer
5,728
56
Oct 11 2020 GMT20:20
captions
Follow @yogadailyexercises ✨
Swipe 👉🏽 to see some key dos and don'ts for this one, and feel free to take any variation/modification that you like! 💕
•
If you’ve always wanted to learn splits, this challenge will help you train and gain the flexibility and strength you need to get into your splits. It doesn’t matter if you never done splits before, this is your time to try. 💪🏽
•
•
•
Do your best. It doesn't have to to be perfect so don't take it too seriously. Have fun! 🙃
•
🎥 @davidrobsonyoga & @vesic_jelena analysis
This post got 29% more likes
compared to @yogadailypractice's average. It uses 100% less hashtags
and its caption is 47% shorter
comments
15,669
138
Oct 10 2020 GMT20:11
captions
Follow @futuretravelings ✨
It's all a matter of perspective..
Tag someone who needs to see this 😍
📸 @moderntarzan @acrosprout
--
Taken by @asenseofhuber
analysis
This post got 345% more likes
compared to @yogadailypractice's average. It uses 88% more hashtags
and its caption is 77% shorter
5,728
56
Oct 11 2020 GMT20:20
captions
Follow @yogadailyexercises ✨
Swipe 👉🏽 to see some key dos and don'ts for this one, and feel free to take any variation/modification that you like! 💕
•
If you’ve always wanted to learn splits, this challenge will help you train and gain the flexibility and strength you need to get into your splits. It doesn’t matter if you never done splits before, this is your time to try. 💪🏽
•
•
•
Do your best. It doesn't have to to be perfect so don't take it too seriously. Have fun! 🙃
•
🎥 @davidrobsonyoga & @vesic_jelena analysis
This post got 81% more likes
compared to @yogadailypractice's average. It uses 100% less hashtags
and its caption is 47% shorter
6,896
46
Oct 09 2020 GMT19:43
captions
Follow @yogadailyexercises ✨
MODIFYING MOBILITY MOVES!
By @achievefitnessboston
-
We’re showing you some mobility drills along with some modifications you can make if they’re a bit too difficult at the moment.
1️⃣Spiderman lunges are a common mobility drill you see all the time - one way to meet yourself where you’re at is by elevating your hands on a bench/chair/table/etc! Perform 5 each side.
2️⃣90/90 hip switches are a fantastic way to open up the hips - if switching and leaning is a bit too much, you can just hold each position. 8 each side or 30 second holds each side.
3️⃣Squat to Stand is an awesome catch-all drill to warm up your squats. If the overhead reach is a bit too much on your upper back/shoulders, you can just skip that part and still get a ton of hip opening benefits with a squat pry. Additionally, you can raise you heels on some books/plates to help you with your squat depth. Perform 5 reps total.
4️⃣The Cobra to Downward Dog or Divebomber Push-up is actually a pretty tough move from a strength standpoint since you’re really getting at various angles that aren’t normally trained. Meet yourself where you’re at by simply dropping your hips to the floor after the downward dog and then go into your cobra thereafter. Also, feel free to bend your knees as much as needed in order to achieve that downward dog position. Perform 6 reps total.
.
analysis
This post got 48% more likes
compared to @yogadailypractice's average. It uses 31% more hashtags
and its caption is 38% longer