Forearmstand is something else you can do for Day 4 of #journeytoastrongeryou 🤸🏼♀️ It’s not necessarily more challenging, but can be for some people! Some days it feels easier for me than handstand, other days—not so much!!! Here are some tips:
🤸🏼♀️ If you are still working on shoulder strength and want a little more support, try stacking your hands as opposed to making your forearms parallel. @atxyogamama gave me that tip long ago 😊
🤸🏼♀️ Think about the engagement of your upper back in a really strong plank pose. Remember day 1, when I talked about not letting your shoulder blades cave in? Same thing here! Press the earth away through your forearms and feel the power in your upper back. .
🤸🏼♀️ Check your elbows! Much of the time I see people struggling, it’s because their elbows are set too far apart. Before kicking up, you should be able to grab the outside edge of the opposite arm with your fingers. And then kind of roll your elbow skin to make sure your arms aren’t going to shift once you get up. .
Side note: you can learn a lot about your practice through pictures that you might not otherwise! When I first heard of yoga challenges on Instagram and yoga selfies being a thing, I was so appalled because omg Yoga is so sacred and you shouldn’t practice for validation or likes or anyone else etc because that’s where I was in my practice and mindset at the time (and it’s also okay to feel that way)! But once I started doing it, it became a really beneficial tool. Like, what in the world is going on with that little foot twist?! I never knew I did that! But 80% of the shots @westoncarls took of this pose I’m doing this weird little foot thing 😆 it’s probably not something a teacher would point out to me (because as a teacher I would have at least 10 other cues to give myself to worry about first 😜) but because of this tool called Instagram and the very little effort required to video or photograph our practice, we can use it as a way of self study. Or for likes and validation and famous cats and memes. Whatever floats your boat! But for sure a reminder to myself to not be a judgmental ass. And figure out wtf is going on with my foot 🤨
| if you are going to rise, you might as well s h i n e . | ☀️
day eight of #MayYouShineBright in #bowpose#dhanurasana ; starting to get more comfortable in switching my grip to work on lengthening even more ☀️
took my practice to the beach today & as dj khaled would say "the sun's shininnnnn on me"🙌🏼
If you want to be strong in a handstand learn to be strong in adho mukha svanasana, alias down dog.⠀
It‘s also a great pose to learn something about your shoulder alignment. ⠀
Try to push the ground away but keep some space between bizeps and ears.⠀
Give it a try and turn your finger outwards. That creates a external rotation in your arms, activates your M. latissimus dorsi and gives you the right shoulder alignment.⠀
But be careful and don‘t use this technique too often because it creates a crushing in your outer wrist. So just use it to find you shoulder alignment. If you got it, turn your hands that your middle finger is pointing straight forward. Now be happy, smile and hold it for 10 minutes. ;-)⠀
Found one more of those texts in my notes.⠀
Have fun with some anatomy.⠀
Muscle of the day 💪⠀
"M. levator scapulae"⠀
This muscle is located in your neck. Its function, as you can guess from the name, is to lift the scapula (shoulder blade).⠀
We need it in poses like down dog, handstand, forearm stand, for lifting weights over the head or shoulder shrugs.⠀
The M. levator scapulae attach on C1-C4 (Cervical vertebrae 1-4) and the top medial corner of your shoulder blade.⠀
It is going to be okay. It might not feel like it right now, but in time all pain passes on.
One of the many things that amazes me about yoga is that with consistent practice, it eases both physical and emotional pain. Before I started yoga my body was in constant pain. I have had several knee surgeries on both knees and wrists. In fact I still have a partially torn ACL in my right knee. I didn't think it was possible to not have wrist or knee pain. I figured I had just been too hard on my body as an athlete in high school and college. At first yoga hurt. My knees were uncomfortable in the poses, and I couldn't even hold down dog without wrist pain. But I kept practicing and my body began to strengthen itself. Now I rarely have wrist pain and my knee pain is much more manageable.
The practice can also heal emotional wounds. Yoga has taught me so many things, but I think one of the most basic things is I have learned to be present. I think so often we cause ourselves unnecessary pain and suffering by living in the past or the future. A consistent yoga practice will help you practice how to be present on your mat, and it will condition you to be present when difficult times come your way.
Any of my fellow Swedes that recognise this tune...? 😍🇸🇪
I get a lot of questions in regards to post surgical therapy, practice, modifications and advice.
If you are struggling with any kind of asana or physical movement at the moment after your scoliosis/spinal fusion surgery, wait. It will take weeks before you’ll be fully able to learn how to walk again, and even more time to create movements beneficial for your body and your spine. Take the time to heal and accept the fact that it is a long journey. It is not a quick fix. It is not a week or a month after that you will feel back to yourself. You will experience stiffness, complete lack of mobility or flexibility and balance, pain, cramps, aches day and night. These symptoms should get better in a few weeks. Recovery after scoliosis and spinal fusion surgery is longer than majority of surgery as it is affecting your whole body and as it is an invasive and long surgery which can take anything between 6-10 hours to complete; it can take longer depending on the state of the spine. You will not be able to fully return to activities as quickly so be aware and love your body in the meanwhile. It takes at least 3 to 4 months after surgery for bones to heal well, and healing may continue for at least a year. Healing may continue after five years, ten years and more.
Create a sense of self-awareness and acceptance, you may not be able to restart your practice after a year after surgery - so be patient.
Practice, much like life, teaches us to be humble towards ourselves. To have patience and give time and healing to what we need and to what our souls and bodies crave.
Do not push. Do not pull. Do not hurry. It is not a competition. It is not a battle. It is not a race. Nobody will receive a medal, a prize, a buckle to place on your cupboard. Only love. Smile. Laugh. Rest. Breathe. Let go of the expectations, the pressure, the personal judgement against yourself. All is well and all comes with time 🙏💙 #onemovementatatime
Lately I have been feeling like I do the same things over and over. So yesterday I threw in both a dancer and a pigeon that are two of my favourite poses and...my back has been paying for that all day today. So from now on my philosophy will be that any movement is better than no movement and that there will be a time for play and favourite asanas in not too long. #selfkindness#takecare#yogaselfpracticetribe