#yogafitjuly

[prudentaddy]

The secret to a comfortable stay in #Utkatasana is the release of the heads of the thigh bones toward the heels. Once in the pose, bring your hands to your tops thighs. Nestle the bases of your palms into the creases of the groins and push the heads of thighs toward the heels, digging the heels deep into the floor. Against these actions, lift the sitting bones up into the pelvis. Beginner's Tip To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches away from the wall. Adjust your position relative to the wall so that when you bend into the position, your tailbone just touches and is supported by the wall. Benefits Strengthens the ankles, thighs, calves, and spineStretches shoulders and chestStimulates the abdominal organs, diaphragm, and heartReduces flat feet. A partner can use either hands or feet to press your heels firmly into the ground.You can also deepen the pose. Just bend your knees, lift up onto the balls of your feet and sit your buttocks down on your raised heels. Extend your arms forward, parallel to each other and the floor, palms down or facing inward. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase. #yoga #YogafitJuly

[prudentaddy]

Foundational pose for strength is today's pose for #YogafitJuly #Chaturanga dandasana. Alignment is key for this very basic and yet advance asana. Poor albicans cause various injury. Keep your shoulder girdle strong and all the muscles in the front of your body engaged. Don't lean forward, keep everything in a flexed straight line.shoulders square and chest open, be careful not to collapse. If you are a beginner modify by keeping your knees on the mat. Hosts : @MissBCross and myself ( @distinguisheddiva) Sponsors: @fractal.9 @thepaprikashop @abombapparel

[prudentaddy]

#ChargingScorpion for today's#YogafitJuly pose. Keep trying always and never give up. A failure is not always a mistake, it may simply be the best one can do under the circumstances. The real mistake is to stop trying. Host @missbcross and @DISTINGUISHEDDIVA (myself) Sponsors @fractal.9 @thepaprikashop @abombapparel

[prudentaddy]

Pristhasana (Lizard Pose) for day 7 of #YogafitJuly. From Down Dog, step your right foot between your hands to a lunge position. Bring both or one forearm(s) to the floor inside the right leg. Keep your inner left thigh lifting and resisting. As your left heel reaches back, your heart opens forward to create length in your upper back. You can modify the pose by bringing your back knee down or placing your forearms on a block. Stay for 10 breaths. Switch sides. Check my co-host for more tips. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase.

[prudentaddy]

I just want to stretch out the tightness from running. You are welcome to join me. #flexibility #yoga #stretching #yogawithAdeola #strongisthenewsexy #julyyogachallenge #yogafitJuly

[prudentaddy]

It’s true that you aren’t always going to agree with everyone. Don’t focus on your differences; find common ground and peace. Day 22 of #YogafitJuly is high lunge with a backend intro. This pose requires a strong foundation, weights equally distributed on both legs and a great spinal extensions before you attempt the bend. Lift up to the sky from the upper body , create space in hevspine and then open the chest as you lean back. Bend from the upper back and beware not to collapse in the lower back. Keep a strong pelvis. Check @MissBCross for more advance bend. Remember to tag and check out our generous sponsors : @fractal.9 @thepaprikashop @abombapparel .

[prudentaddy]

Some people are going to leave, but that's not the end of your story. That's the end of their part in your story. Virabhadrasana 1 for day 21of #YogafitJuly. The most important of all is your foundation to be solid in this pose. Keep weight equally on both legs. Your feet should be spread far apart enough so that your bent knee will remain over your ankle and foot to keep your thigh parallel to the ground. Keep your hips square to the centre and lift your pelvis so as not to compress your lower back. Neutral tailbone and active back muscles to extend all vertebra away from the pelvis and lift the spine up. If you choose to lift your arms up, then tilt your head back a little to gaze at your fingertips. Stay in the pose and enjoy the grounding yet elevating sensations. I will post on the benefits of this fierce pose. One of my favourite standing poses. Hosts : @MissBCross @distinguisheddiva Sponsors: @fractal.9 @thepaprikashop @abombapparel

[prudentaddy]

Today's pose for #YogafitJuly is forearm plank with alternate leg/arm lift. Start in forearm plank and stay for at least a minute. Work and engage every single muscle in the body. Engage your abdomen, shoulders before adding the leg/arm extension variation. Beginners should just stay in plank. Will try to get a full view and post it in the morning. Host @MissBCross @DISTINGUISHEDDIVA Sponsors: @fractal.9 @thepaprikashop @abombapparel .

[prudentaddy]

Day 17 #YogafitJuly is Headstand or Sirsasana. My favourite inversion. During Sirsasana (Headstand), the entire body weight has to be borne by the muscles of the hand, neck and shoulders. Those suffering from spondylitis, slipped disk and other conditions of the neck and spine should avoid this asana. Also, people with vertigo, high blood pressure, blood impurities, thrombosis and other heart conditions should avoid this pose. Benefits Sirsasana pulls the stagnant blood in the lower limbs back to the heart for purification.Sirsasana improves the flow of the blood to head region with many related benefits. It tones the pituitary gland which is the master gland that influences the functioning of the rest of the endocrine glands. It can improve the functioning of reproductive glands.It can relieve headaches.The extra flow of the blood in the head is good for the eyes and other organs.It can take off the gravitational pressure from the organs of the abdomen. It can help to relieve piles and hydrocele.During the inverted stand, many internal visceral muscles which do not usually get stretched get exercised.It can help with management of asthma.It increases general vitality of the body.Spiritual practitioners use Sirsasana for sublimating their sexual energy into higher spiritual energy called ‘ojas’. This ojas enhances the aura, gives health and vitality, makes the personality brighter and helps in higher spiritual practices. Check @MissBCross for more tips and how to get in the pose. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase. #yoga

[prudentaddy]

Forgive the office yoga post. Day 16 of #YogafitJuly is utkatasana. My favourite pose for so many reasons. I will give you all the benefits of the pose and check my co-host @MissBCross for more instructions . Strengthens the spine, calves, thighs and ankles.Stretches the chest and shoulders.Stimulates the heart, diaphragm and abdominal organs.Helps reduce fat in the body, especially in the buttocks.Helpful in conditions like arthritis and joint pain.Improves functioning of the immune system. The more you squat in this pose, the more resistance to gravity the body will be required to overcome. This will require a lot of strength from the quadriceps, which is one of the biggest muscles in the body. Individuals with knee problems will benefit from this pose because it strengthens the muscles that give the knees support. However, it is important that the pose is practiced gently because the bones of the lower legs can rotate with the bending of the knees and increase the chances of injury. Therapeutic Applications Reduces flat feet.Helps in the stimulation of the muladhara root charka.

[prudentaddy]

Be a goddess for day 15 of #YogafitJuly . Instructions Begin standing in Mountain Pose (Tadasana) at the top of your mat with your arms at your sides. Bring your hands to rest comfortably on your hips.Turn to the right and step your feet wide apart, about four feet. Turn your toes out slightly, so they point to the corners of your mat.On an exhalation, bend your knees directly over your toes and lower your hips into a squat. Work toward bringing your thighs parallel to the floor, but do not force yourself into the squat.Extend your arms out to the sides at shoulder-height with your palms facing down. Then, spiral your thumbs up toward the ceiling, so your palms face forward. Bend your elbows and point your fingertips toward the ceiling; your upper arms and forearms should be at a 90-degree angle.Tuck your tailbone in slightly and press your hips forward as you draw your thighs back. Keep your knees in line with your toes. Soften your shoulders. Gaze softly at the horizon.Hold for up to 10 breaths. To release, slowly return your hands to your hips. Keeping your spine upright, inhale as you press firmly into your feet and straighten your legs. Step your feet together and come back to the top of your mat in Mountain Pose. Benefits. This pose strengthens the entire lower body, including the glutes, hips, thighs, calves, and ankles. It opens the hips and chest, stretches the thighs, and elongates the spine. #goddess #yoga

[prudentaddy]

You are perfect right the way you are. Drop back drills for day 14 of #YogafitJuly. It is okay if you can go deeper. You are PERFECT right where you are. Don't push it. Check the lovely @missbcross for how to get into the pose with safety. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase.

[prudentaddy]

Whatever purifies you is the correct road. Navasana (boat pose) for day 11 of #YogafitJuly. I know we all love to hate this pose but let's just go as far as the body allows us and then we will grow to love the rocking boat. Don't mind my serious face, smile in the pose. Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor. Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs. While the lower belly should be firm, it shouldn’t get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck. At first stay in the pose for 5 breathes, gradually increase the time of your stay as you practice . Release the legs with an exhalation and sit upright on an inhalation. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase. #yoga #yogavideo

[prudentaddy]

Be someone who makes someone else look forward to tomorrow. Upward Plank Pose for day 11 of #YogafitJuly  Instructions Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. If you have wrist issues or a beginner,  let your fingers point in like mines are. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your butt. Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular. Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your back torso to support the lift of your chest. Without compressing the back of your neck, slowly drop your head back. Hold for 30 seconds, then sit back down in Dandasana with an exhale. Repeat at least 5 times.

[prudentaddy]

Can't believe it is already day 10 of #YogafitJuly. I get so much love for you all practing with us,I know it hasn't been easy but keep it up. Parivrtta Utkatasana strengthens the mid- and low back and increases flexibility throughout the spine. It also tones the internal organs, including the kidneys and digestive organs. This helps with detoxification, which improves your overall health. This pose also tones your thighs, buttocks, and hips. It is also helpful for improving balance, posture, endurance, and confidence. INSTRUCTION Begin in Mountain Pose (Tadasana). Stand with your feet together, with your big toes touching. Beginners can stand with their feet hip-distance apart. Inhale and raise your arms above your head, perpendicular to the floor. Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form an approximate right angle over your thighs. This is UTKATASANA, Lower your arms and bring your palms together in prayer position at your chest. Exhaling, twist your torso to the right. Bring your left elbow to the outside of your right thigh. Shift your left hip back slightly, squaring off your hips once again. Bring your knees into alignment. Press your upper left arm against your thigh and draw your right shoulder blade into your back to turn your chest to the right. To deepen the pose, extend both arms, reaching your right fingertips to the sky and your left fingertips to the mat. You can also place your left hand on a block. Turn your gaze to the sky. If your arms are extended, gaze at your top thumb. Bring your hips down even lower. Lengthen your spine even further on your inhalations and twist even deeper on your exhalations. Stack your top shoulder above your bottom shoulder. Draw your thumbs to your heart, and your heart toward your thumbs. Keep your weight in your heels and keep your feet pressing firmly together. Hold for up to one minute. Inhale as you return to center, reaching both arms overhead in Chair Pose. Straighten your legs, lifting through your arms. Exhale to release back to Tadasana. Repeat at least 5ce.

[prudentaddy]

Day 9 of #YogafitJuly Those suffering from back and neck aches should not attempt the King Cobra. It is okay if your feet aren't touching your head. Mines too can't. Instruction: Lie face down on the floor with your chin on the floor. Place your arms close to your body with your elbows bent and press your palms into the floor with your fingers pointing forward.Flatten your toes.Inhale, slide forward, raise your torso off the floor and arch your spine.Keep your hips on the floor and elbows straight with your shoulder relaxed.Keep your gaze at your eyebrow centre.Breathe normally while in the pose. Exhale while lowering the elbows on the floor.Then lower the torso and chin on the mat. Part the legs slightly.Inhale and walk the hands back to the hips while arching the spine.Then bend the knees and bring the feet up towards the head. Try to bring your toes to touch the back of your head. Breathe evenly. Benefits: Increases flexibility of the spine and cervical region.Rejuvenates spinal nerves and improves circulation in the back region.Stretches the thoracic region therefore increasing the lung capacity.Massages and tones the back muscles. Massages the reproductive organs and digestive systems. Check my co-host for more tips. Please tag hosts : Hosts: @DistinguishedDiva & @MissBCross Sponsors: @thepaprikashop, @fractal.9 & @abombapparel I am wearing a @fractal.9 leggings, used code DIVA15 for a 15% discount on your purchase.