Two Fit Moms

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  • #YogaWithTFM November Challenge!

    #YogaWithTFM November Challenge!

    Our November yoga challenge has not yet been announced on Instagram, but we wanted to give our @TwoFitMoms followers a sneak peak of what’s to come next month. Here are the 10 poses we will be covering starting on November 1.

    NovChallengeAnnouncment

    Welcome to our #YogaWithTFM November Challenge, sponsored by Gaiam! This month’s focus will be on backbends. As always, this challenge will be open to all levels, and modifications will be given each day on our website.

     

    Be sure to follow @TwoFitMoms, @laurasykora, @masumi_g and @gaiam on Instagram, and remember to always use the #YogaWithTFM hashtag when posting challenge photos.

     

    Need help preparing for this challenge?  Check out our Backbends practice available for purchase here.

  • Day 10: Adho Mukha Vrksasana or Handstand

    Day 10: Adho Mukha Vrksasana or Handstand

    Welcome to Day 10 of the #YogawithTFM 10-Day Challenge! You made it! Today’s pose is Adho Mukha Vrksasana or Handstand!

    Check out this article for a full tutorial on Handstand.

    If you are new to Inversions and are looking for more help, download our Inversions Tutorial on iTunes.

    You can also view the video below for a live tutorial and variations.

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-09-6-05-43-PM_thumb11.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-09-6-05-43-PM.mov[/KGVID]

    Don’t forget to keep these three things in mind when getting into the pose:

    – Use your fingers to help you find balance!  Think CREEPY FINGERS as you grip your mat.

    – Corset your low ribs together to help eliminate dumping into the lower back. It’s the same feeling you get when you catch a football!

    – It’s all about the stack!  Shoulders over the heels of the hands, hips over the shoulders, feet over the hips.

     

  • Day 9: Pincha Mayurasana or Forearmstand

    Day 9: Pincha Mayurasana or Forearmstand

    Welcome to Day 9 of the #YogawithTFM 10-Day Challenge! Today’s pose is Pincha Mayurasana or Forearmstand.

    For a tutorial on Pincha Mayurasana, view this article.  For a variation, check out our Funky Pincha Mayurasana.

    View the video below for a live tutorial, and keep in mind the following three tips.

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-08-3-10-37-PM_thumb13.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-08-3-10-37-PM.mov[/KGVID]

    – Keep your elbows shoulder width apart. Your hands and forearms can be parallel or together.  It’s what you feel comfortable doing! Use a strap right above your elbows if you need help keeping them in.

    – Exhale before you kick up to help engage your core.

    – Gaze down between your thumbs to help balance.

  • Day 8: Dolphin Pose

    Day 8: Dolphin Pose

    Welcome to Day 8 of the #YogawithTFM 10-Day Challenge! Today’s pose is Dolphin Pose.

    Review the three tips below to help get into this pose.

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-07-1-55-45-PM_thumb17.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-07-1-55-45-PM.mov[/KGVID]

    – Keep your elbows and upper arms squeezing in.

    – Widen your shoulder blades against your back and draw them down away from your ears.

    – Try to lengthen your tailbone up towards the sky.

    Want a variation? Check out our Daily Practice article on 3 Core Exercises for Everyday.

  • Day 7: Adho Mukha Vrksasana Prep or “L” Handstand

    Day 7: Adho Mukha Vrksasana Prep or “L” Handstand

    Welcome to Day 7 of the #YogawithTFM 10-Day Challenge! Today’s pose is Adho Mukha Vrksasana Prep or “L” Handstand.

    If you are new to Handstands, you must check out our article, “Handstands 101: Building Your Foundation.” You might also want to check out our Inversions Tutorial available on iTunes!

    If you are more experienced view the video below:

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-06-3-44-01-PM_thumb10.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-06-3-44-01-PM.mov[/KGVID]

    Remember to take a few gentle kick ups to get the feel of being on your hands! Actively engage that top leg and send energy all the way up through your toes!

  • Day 6: Baddha Hasta Sirsasana A or Supported Headstand

    Day 6: Baddha Hasta Sirsasana A or Supported Headstand

    Welcome to Day 6 of the #YogawithTFM 10-Day Challenge! We are more than half way there! Today’s pose is Baddha Hasta Sirsasana A or Supported Headstand.

    View the video below for variations and check out the three steps below to help you get into this inversion!

    If you are new to headstands and are looking for guidance, check out our Inversions Tutorial HERE!

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-03-2-36-10-PM_thumb9.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-03-2-36-10-PM.mov[/KGVID]

    – Most of the weight should be in your forearms!  It should feel like that at any moment, you could slide a piece of paper under your head.

    – Draw the shoulders down and away from your ears…keeping your neck long.

    – Engage everything…especially your core and legs!

  • Day 5: Tripod Headstand

    Day 5: Tripod Headstand

    Welcome to Day 5 of the #YogawithTFM 10-Day Challenge! Today’s pose is Tripod Headstand.

    Tripod Headstand is oftentimes one of the first inversions people experience.

    For step-by-step details on how to get into Tripod Headstand, view our article.  And, for help falling out of Headstand, check out this article!

    If you are new to inversions, please check out our Inversions Tutorial available on iTunes today!

    In the meantime, take a look at the video below for variations on Tripod Headstand.

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-03-2-34-09-PM_thumb10.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-03-2-34-09-PM.mov[/KGVID]

  • Day 4: Sarvangasana or Shoulderstand

    Day 4: Sarvangasana or Shoulderstand

    Welcome to Day 4 of the #YogawithTFM 10-Day Challenge! Today’s pose is Sarvangasana or Shoulderstand.

    View the video below for variations and keep in mind these three tips when trying Shoulderstand!

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-03-2-29-55-PM_thumb7.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-03-2-29-55-PM.mov[/KGVID]

    – Keep your elbows hugging in, shoulder blades drawing down the back.

    – Press your upper arms and shoulders down actively into the mat.

    – Try to relax and breathe into this pose as you lift the upper spine and back off of the mat.

    Also, if you are new to inversions, try our tutorial HERE!

     

     

  • Day 3: Adho Mukha Svanasana or Downward Facing Dog

    Day 3: Adho Mukha Svanasana or Downward Facing Dog

    Welcome to day 3 of the #YogawithTFM 10-Day Challenge! Today’s pose is Adho Mukha Svanasana or Downward Facing Dog.

    Downward Facing Dog is such an integral pose in yoga.  It’s a resting pose, it’s also an inversion! It’s the pose we are most familiar with as we move through a yoga flow.  While it’s well known, it’s often not well-practiced.  Read our tutorial here and check out the video below.

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-02-9-33-46-AM_thumb21.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-02-9-33-46-AM.mov[/KGVID]

  • Day 2: Prasarita Padottanasana D or Wide-Legged Forward Fold

    Day 2: Prasarita Padottanasana D or Wide-Legged Forward Fold

    Welcome to Day 2 of the #YogawithTFM 10-Day Challenge!

    Today’s pose is Prasarita Padottanasana D or Wide-Legged Forward Fold.  A version of Prasarita Padottanasana is actually one of the four yoga poses that helps to relieve stress.  If you haven’t already, check out our article that highlights three other poses for stress relief.

    Before you get into Wide-Legged Forward Fold, be sure to warm up.

    Check out the video below for variations and keep in mind these three tips:

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-01-3-16-46-PM_thumb15.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Oct-01-3-16-46-PM.mov[/KGVID]

    – Feet should be parallel to one another.  Press into the outside edges of the feet so the arches of your feet do not collapse.

    – Find length in your spine as you fold forward.

    – Shift your weight slightly towards your toes so your hips come in line with your feet.