#mondaymodification

[yogawithbird]

🔈Seated Side Stretch | Parsva Sukhasana . Get the most out of your side stretch. Simple adjustments like shoulder placement make a huge difference in feeling the full stretch and allow for real growth. Don’t compromise the whole stretch simply to get into it the full pose. . HOW TO: 1. Both sit bones remain on the mat. If the butt lifts you’re going further than your body can actually go. Practice patience. 2. Start with your hand close to the hip. 3. Inhale the right arm up like you’re scooping air over your head. 4. Roll the right shoulder back, opening the chest, gaze over the armpit. 5. Rest here, to go deeper walk the hand further away or come to the fore arm. 6. Inhale come out, exhale opposite side 7. Once you find comfort in your side stretch you can begin exploring by slowly moving the torso forward and back.🤸🏻‍♀️✨ . . . #yoga #yogatutorial #yogavideo #yogahowto #mondaymodification #yogaposes #yogateacher #yogisofinstagram #yogaeverydamnday #yogapractice #beginneryoga #yogachallenge #yogaforeveryone #yogaforbeginners #howto #tutorial #stretches

[yogawithbird]

🔊 SOUND ON🔊 Today's #MondayModification Is Agnistambhasana - Fire Log Pose 🔥 . WHAT YOU NEED: Rolled up yoga mat/pillows or 2 blocks or choice of books or box. . HOW TOO: Note alignment. Place your right shin parallel to the side of your mat so your knee is in line with your ankle. The goal is to get the left ankle above the right knee creating a “fire log” stack. Remember to flex your feet. But if we are feeling tight especially in the hips and groin this pose can be a bit difficult to sit through and even worse, cause injury. So let’s make it feel good in a safe way while still getting the same stretch. Adding ease and comfort. 1. Using a rolled up mat or pillow stacked between the legs. This can be a bit intense so feel free to use a block under the left knee or two blocks! One under the left knee and one under the left ankle. 2. If it’s too strenuous to place your left ankle over the right knee, go ahead and bring the left knee outwards resting that left knee on the block. Feel free to place a block under the left ankle if that feels good too, you can modify this how ever you like as long as you don’t feel a strain or pain. We just want to reach that line where we feel a stretch. 3. Instead of a rolled up mat you can use two blocks or even books, place one directly in front of the right shin and one block under the left ankle. When you feel comfortable here go ahead and remove the ankle block. Rest and when you feel ready to go even deeper you can remove the last block. Remember to do BOTH sides and alwayssss listen to your body, you should feel a stretch but never pain, if it’s too intense for you pull back in any pose and use a modification. 🔥 . . . #yoga #yogaposes #yogadaily #yogachallenge #yogagirls #yogajourney #yogateacher #yogaeveryday #yogainspiration #yogspiration #yogaeverydamnday #yogapose #yogi #yogisofinstagram #yogisofig #yogini #fitness #fitspo #fit #firelogpose #bodybuilding #vegansofig #vegangains #health #asana #howto #namaste #montrealyoga #modifications

[yogawithbird]

🔊 SOUND ON🔊 Today's #MondayModification Is Paschimottanasana - Seated Forward Bend 🤸🏻‍♀️ . WHAT YOU NEED: Strap, block or folded blanket to raise the hips for a more comfortable tilt. . HOW TOO: *Use a rolled up mat or blanket under the knees for extra support. Or sit on a blanket or block to raise the hips. 1. Work through your alignment: remove the flesh away from sit bones, ribs in and up draw button towards the spine. Feet flexed towards the sky..engage!!! 2. Tilt the pelvic creating a fold at the hips while keeping the spine long and straight. Pull the heart forward. Invasion a string pulling from the crown of your head and one string at your chest pulling forward as you fold forward. 3. STOP WHERE YOU FEEL A GOOD STRETCH. 4. Mod 2: Use a strap if you can't reach your feet. The most important thing here is alignment otherwise this pose is close to pointless. The right stretch will be from that pelvic tilt hinging at the hips. Once your knees are straight and you can comfortable grab your feet go ahead and relax there. Rest in your mod anywhere from 1-5 minutes. Listen to your body. . . . #yoga #yogaposes #yogadaily #yogachallenge #yogagirls #yogajourney #yogateacher #yogaeveryday #yogainspiration #yogspiration #yogaeverydamnday #yogapose #yogi #yogisofinstagram #yogisofig #yogini #fitness #fitspo #fit #reclinedheropose #bodybuilding #vegansofig #vegangains #health #asana #howto #namaste #montrealyoga #modifications

[yogawithbird]

🔊 SOUND ON🔊 Today's #MondayModification Is Rajakapotasana - King Pigeon 🐦 . WHAT YOU NEED: 1. Your choice of block, bolster or pillows 2. Yoga mat strap I find works best but you can definitely use a towel, belt, yoga strap, resistant strap...or any strap! . HOW TO: 1. For those of you with tight hips, throw a block under the hip. This will relieve any stress or strain on your muscles and help ease you into the full stretch. Make sure to keep the hips square. When you're comfortable here you can remove the block and allow gravity to pull you closer towards the mat. 2. For those with tight shoulders getting into king pigeon could be painful. Use a strap! I like to use my yoga mat strap because it has two loops zany you can grab a strap in each hand. Using a strap allows you to ease into grabbing your foot. This is also a GREAT stretch for opening the shoulders and chest. Comment below what you'd like help with for next Monday! Namaste🌿 . . . #yoga #yogaposes #yogadaily #yogachallenge #yogagirls #yogajourney #yogateacher #yogaeveryday #yogainspiration #yogspiration #yogaeverydamnday #yogapose #yogi #yogisofinstagram #yogisofig #yogini #fitness #fitspo #fit #vegan #bodybuilding #vegansofig #vegangains #health #asana #howto #namaste #montrealyoga #modifications

[yogawithbird]

🔊 SOUND ON🔊 Today's #MondayModification Is Supta Virasana - Reclined Hero Pose👩‍🚒 . WHAT YOU NEED: Yoga/Pilates ball and a block. Optional folded blankets, pillows or bolster. . HOW TOO: 1. Sitting between your feet slowly back bend over the ball. Ease your way down. If this is too intense on the legs or knees lift your hips by placing folded blankets or a pillow underneath the butt. 2. Variation 2- You can actually use a block or a long bolster along the spine. Sitting between the feet slowly come to your forearms and melt over the block or bolster. Adjust the prop till if feels comfortable. Place a pillow or folded blankets under the head or neck for added support. Om Shanti🙏🏼 . . . #yoga #yogaposes #yogadaily #yogachallenge #yogagirls #yogajourney #yogateacher #yogaeveryday #yogainspiration #yogspiration #yogaeverydamnday #yogapose #yogi #yogisofinstagram #yogisofig #yogini #fitness #fitspo #fit #reclinedheropose #bodybuilding #vegansofig #vegangains #health #asana #howto #namaste #montrealyoga #modifications

[yogawithbird]

#MondayModification 🔊 SOUND ON Every Monday we will abuse the use of props and mods. I'll be posting a simple modification for those just beginning, need a more restorative practice or simply those who are tight. Let's grow in our practice together! . Gomukhasana arms can seem quite daunting especially when the teacher directs a fold 😰 don't be nervous to utilize props...like seriously...I give you permission to go to town lol This is a great stretch not only great for the shoulders but the whole upper torso. Send that heart forward❤️ . HOW TO: 1. Shoulder down and back 2. Tuck tail bone/send it down towards the mat. 3. Lift through the crown almost like a string pulling you(keep the string intention in mind through the whole stretch 4. Inhale arms up, drop left hand on the back, right hand rests on left elbo (stay here if the stretch is enough) 5. Deepen the stretch by grabbing allllll that air/space and grab the strap where you feel that point of discomfort but never pain...if you feel pain pull back a bit by lowering the right hand on the strap or simply pull the left elbow towards the left further away from the head. 6. Go deeper as you continue to grow in this pose. Respect the body and its limits. Slow and steady.......ALWAYS WINS! 🤙🏼🌺 . . . . #yoga #yogaposes #yogadaily #yogachallenge #yogagirls #yogajourney #yogateacher #yogaeveryday #yogainspiration #yogspiration #yogaeverydamnday #yogapose #yogi #yogisofinstagram #yogisofig #yogini #fitness #fitspo #fit #vegan #bodybuilding #vegansofig #vegangains #health #nature #photography #montreal #montrealyoga #modifications