Two Fit Moms

Tag: yoga challenge

  • Day 3: Bridge Pose or Setu Bandha Sarvangasana

    Day 3: Bridge Pose or Setu Bandha Sarvangasana

    Welcome to Day 3 of the November #YogaWithTFM 10-Day Challenge! Today’s pose is Bridge Pose or Setu Bandha Sarvangasana.Day-3 IG

    See the video below for a tutorial on how to get into Bridge Pose, and keep in mind these three tips:

    1. Keep your feet and thighs parallel while actively pressing into the inside edges of your feet.

    2. Press into your arms coming onto the tops of your shoulders.

    3. Keep your neck long, bringing your chest up towards your chin.

    Please remember to warm up before participating in any challenge.  If you would like to practice with us, download our 24-minute Backbends Practice class here.

     

    [KGVID poster=”http://www.twofitmoms.com/wp-content/uploads/2014/11/Video-Nov-02-1-26-08-PM_thumb7.jpg” width=”640″ height=”360″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Video-Nov-02-1-26-08-PM.mov[/KGVID]

     

     

  • Day 2: Bow Pose or Dhanurasana

    Day 2: Bow Pose or Dhanurasana

    Welcome to Day 2 of the November #YogaWithTFM 10-Day Challenge.  Today’s pose is Bow Pose or Dhanurasana.Day-2 IG

    See the video below for a tutorial on how to get into Bow Pose, and keep in mind these three tips:

    1.  Grab the outside edges of your ankles, and begin to kick your legs into your hands.

    2.  Lift your knees, thighs and chest from the mat as you press your tailbone toward the floor.

    3.  Maintain a comfortable space between your knees throughout the pose.  Your legs should not splay wider than hip width apart.

    [KGVID width=”568″ height=”320″]http://www.twofitmoms.com/wp-content/uploads/2014/10/Bow.mov[/KGVID]

    Please remember to warm up before participating in any challenge.  If you would like to practice with us, download our 24-minute Backbends Practice class here.

  • Welcome to the November #YogaWithTFM 10-Day Challenge!

    Welcome to the November #YogaWithTFM 10-Day Challenge!

    Welcome to the November #YogaWithTFM 10-Day Challenge! Today’s pose is Upward-Facing Dog or Urdhva Mukha Svanasana.Day1 IG

    See the video below for a tutorial on how to get into Upward-Facing Dog, and keep in mind these three tips:

    -When in doubt about hand placement and general alignment for Upward Facing Dog, start out in plank pose (top of a push-up).  Align your shoulders over your wrists, keep your elbows pinned to your sides, and lower half way into a tricep (chaturanga) push-up.  Roll over your toes, and straighten your arms for upward facing dog.

    -Only the palms of your hands and the tops of your feet should touch the mat in upward facing dog.  Keep your thighs lifted!

    -Roll your shoulders down and away from your ears.

    [KGVID width=”568″ height=”320″]http://www.twofitmoms.com/wp-content/uploads/2014/10/UpDog.mov[/KGVID]

  • 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!