A home practice sequence for you, with an accessible core practice, focusing on stability at the abs, glutes, & obliques so that we can find efficiency & ease in our overall movements 🌿
The sequence is sped up and over x3 videos so just expand it out in your own time.
I offer progressions of some Movements & alignment tips (pointing!) so simply find where you can work with a sense of the lumbar- pelvic region staying steady.
Start on your back, find some ease at the abdomen with your breath.
- Circle legs- bigger circles requires more core control- try to keep torso steady. Change direction.
- Curl Up from Tailbone to low bridge, and down a few times. Then pulse to fire up glutes. Hold a weight if you need more!
- Bend one knee in- Options to lift head & chest plus foot and tailbone for more fire.
- Switch sides
- Dead bugs- opposite arm to leg keeping torso steady.
- Both arms & Legs if you feel stable.
- Then raise to low boat. You can hold legs if you need or keep feet down on floor. Or for more fire, arms overhead.
- Now Tuck pelvis under to roll down, You can hold legs to support yourself.
- Roll up & add some boat pose twists, then roll down & repeat.
- Finish sitting again
Now find a way to standing - perhaps Roll Up somehow!
Standing Forward fold to plank and side planks- option to have knees down or up.
Then option to close with some gentle seated poses & shavasana.
i’ve been in a right self-pity party pot hole + i’ve honestly, struggled + am still struggling to get out of it.
i’ve held the space + i’ve let myself be.
but i need to + want to get out of this.
my mantra for this week is
‘i embody + embrace tapas’
tapas is the yogic practice of soulful discipline (not punishment), determination, perseverance + commitment.
i’m reminding myself of this practice to ignite my inner fire 🔥 that seems to have gone out just lately - i think lots of us can relate, right?
but igniting the fire doesn’t mean we have to go 100 miles an hour + end up burning out; but instead tapas means for me about showing up through soul nourishing practices like meditation, slow asana + journalling.
if you feel me + want some help, send me a DM with the word ’re-energise’ - I’ve got something for you ✌🏼
Even though I’m practicing from home now, I still enjoy turning on a little heat for a Hot Yoga class. Hot Yoga helps warm the body for increasing flexibility, improves cardiovascular health by making the practice more challenging, and it’s great for cleansing the skin with our own sweat. If you want to take this class with me on Patreon and you’re not into heaters, you can put on a little extra clothing to get your sweat on or just practice at your favorite temperature. Make it your own! 💚#patreoncreator#homeyogapractice#hotyoga#onlineyogateacher#hotornotyoga
Tree pose on a… tree!
I like to be literal sometimes. Well, often. 😜 More and more I am finding that it is so different to do exercise systems outside ON nature instead of the predictability of a floor surface. It makes me think these systems should remain in a home or studio and our more natural movement should be ON nature. But, it also makes me think that it can challenge our predictable systems of movement and bring more depth to our understanding of them.
What I ❤️ about this pose:
It feels happy to me, especially when I extend my arms!
It engages the deep front line of the body when done with both legs engaged properly.
Hardest place I’ve ever done it:
In the shallow part of the ocean as the waves keep shifting the sand and
the foot is too slippery to stay on the inner thigh. Balances with the leg extended are better here, but tree pose ain’t happening!
How to level it up for even more benefit:
Close your eyes and grow your proprioception (perception and awareness of the position and movement of your body).
Traditionally, tree pose is known for its strengthening of the standing leg and improving balance and focus physically and emotionally. But, you’re only going to achieve these things if you perform it with activation of the standing leg pushing equally into the sole of the foot and get your pelvis balanced over the supporting ankle. I’ve been known to spend quite a bit of time just standing around this way and sitting lazily in that supporting hip. 😉
Share your thoughts on taking your practice outside in nature!