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carolyn

@carolynlu_yoga

Yoga teacher, Content creator
▪︎ mama, ashtangi, & doula ▪︎ @stmarksyoganyc @equinox @yogaspace.nyc
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carolyn’s Most liked posts from the last 30 uploads.

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Same asana, new drishti… two tiny (yet very loud) teachers reminding me of impermanence 🧘🏻‍♀️💛 #ashtangayoga #urdhvadhanurasana #9monthsin9monthsout 2025-09-02 07:15:59 Same asa.. 224 -20% 12 -51%
Both babies recently had a bout of bad diarrhea and diaper rashes, so l’ve been changing diapers what feels like a billion times a day. Now that they’re so much heavier, all the bending and lifting has given me some low back pain. Simple stretches (especially for the sides of my waist) have really helped with the tightness and discomfort. Sharing these for any mamas who might find this helpful 💛💚 2025-07-29 00:35:27 Both babies rec.. 100 -64% 4 -84%
These 41 weeks were the closest I’ve ever come to witnessing pure magic 🪄 ✨💫 I hope I never forget to see the magic in each and every one of us. We were all created in this way! Mamas, we are the portals of souls 💛 2025-05-08 20:08:33 These 41 wee.. 249 -11% 9 -63%
Ciudad de Mexico con mis gemelos 💛💛 Babies first flights & first passport stamps. 2025-05-05 20:25:06 Ciudad de Mexico co.. 230 -18% 21 -14%
My shoulders have been really tense from carrying my babies around all day so I wanted to share a few simple ways that have helped me to release some of that tension (when I have the time in between feedings and diapers and soothing and ahhh 🫠) #postpartumshoulders #shoulderstretches 2025-03-18 16:30:00 My shoulders have been.. 107 -62% 8 -67%
In Ashtanga Yoga, there are 6 sequences/series of postures that practitioners can progress through. Pattabhi Jois called family life the “Seventh Series” of Ashtanga Yoga, and for me, it truly has been the ultimate challenge—where a new form of transformation happens. It’s not just about mastering poses; it’s about applying yogic principles to everyday life with my loves. Can I find a sense of contentment while running on 2 hours of sleep? 😴 Can I practice mindfulness while my heart breaks at hearing the cries of my babies? 💔 Can I stay grounded while cleaning up a blowout? 💩😭 I’ve still got much to learn 💛 PS- I’m teaching Ashtanga (part of the first series) at yogaspace.nyc every Monday and Friday ☺️💛 #ashtangayoga #yogalife #seventhseries 2025-02-27 02:04:45 .. 358 +28% 56 +130%
We captured these maternity photos just a month before welcoming our babies, beautifully shot by the talented Gaia the.family.lab 💛 What made this moment even more special was the full-circle connection we shared: I had the privilege of supporting Gaia as her doula when she welcomed her son. Thank you, Gaia, for preserving these precious memories for us, allowing us to cherish the time just before meeting our little loves ☺️ #maternityphotos #twinpregnancy #thirdtrimester 2025-02-24 06:15:36 We captured these .. 514 +84% 29 +19%
From planning my dream home birth, to seeking hospital interventions, to birthing via c-section, to 20 days of NICU for our baby boy… nothing went according to our plan when it came to birthing these babies. Somehow the lessons of aparigraha (non attachment) seem to always find me. But now we are here and so so grateful to have both babies in our arms, entering 2025 as a complete family 🫶 Happy New Year my friends. So much love to you all! 2024-12-31 22:02:13 From planning my dre.. 857 +206% 102 +319%
Grateful for my Ashtangi friend carolwongpiano who came by Queens to document some of my favorite asanas back when I was 30 weeks pregnant 🤰🏻 Pregnancy was feeling pretty good at that time! I can’t say the same for right now though but this body is amazing, magical, and I’m grateful for this time (even tho it feels like I’ve been pregnant forever) 😭 . . . #yogaphotography #yogaandpregnancy #pregnantyoga 2024-11-07 21:51:07 Grateful f.. 326 +17% 23 -6%
Ahh this is the FINAL post for my Ashtanga modifications! I got through majority of the Second Series but now I am officially in resting mode so unfortunately I only was able to film up to Parighasana. I had a lot of fun documenting my journey. Every pregnancy is so so different and these were the modifications that worked for ME. Hopefully some other pregnant Ashtangis will find these to be helpful 🙂 Now I’m off to prepare myself for the Seventh Series… Second series modifications 👇 Mayurasana: I can’t do the full arm balance as it requires pushing my elbows into my belly so instead I just stay and breathe 5x in the down dog position with wrists flipped so still enjoy the wrist stretch. Nakrasana: I’m mortifying with my knees in the mat and instead of hopping fwd and back, I stay in place and do mini push ups. Vatayanasana: I am modifying here by taking a classic eagle pose. Feels great for my hips and shoulders! Parighasana: Not too much has changed here, I just removed the jump back in between the two sides. #yogaandpregnancy #ashtangamodifications #pregnancymodifications #pregnantashtangi #yogapregnancy #pregnantwithtwins 2024-11-06 01:31:10 Ahh this is.. 211 -25% 23 -6%
Week 37 modifications for second series of Ashtanga Yoga 🧘🏻‍♀️ my modifications are continuously changing throughout the entire pregnancy and I wish I could document them all. Now I am just simply eliminating many postures 🙂 It’s been incredible experiencing and watching the changes in my body. In ways I never expected. So much magic is happening inside of me and even though I am having to “give up” so much of my practice right now, I feel like what I’ve gained is an experience and wisdom that I will cherish forever 💕 Yoga Nidra: laying down during practice is uncomfortable so I just take a gentle Badha Konasana here instead. Tittibasana: I stopped being able to arm balance in tittibasana around week 25 once I started feeling the babies move and expand into the sides of my torso. My torso no longer fits in between my legs so I now fold, hold my ankles and breathe. Pincha Mayurasana: What was once upon a time effortless is now very very challenging! I face the wall bc my balance is nowhere as steady as it used to be. I love the way my belly feels when inverted, it takes so much weight and pressure off my pelvic region and my hips! Karandavasana: During second trimester, I would modify this with a tripod headstand but third trimester I’ve gotten so heavy that the tripod puts too much pressure on my neck so now I enter in a classic Sirsasana and try to hold a lotus there. Some days my legs are so swollen I can’t even lotus 😅 #ashtangayoga #ashtangaintermediateseries #secondseries #modifiedashtanga #pregnantashtangi #yogaandpregnancy #pregnantwithtwins 2024-10-29 19:40:33 .. 220 -21% 14 -43%
Feeling bigger day by day and modifying even more than ever these days! I love that I can still practice Ashtanga while getting creative with modifications that make sense to my ever changing body. Here are some more ways I’m modifying the Second Series. Bharadvajasana: To accommodate my swollen legs, I avoid the lotus part of this pose. I lengthen and twist, holding my leg instead of pressing down on the floor with my hand because that would compress the side of my ribs now and is super uncomfortable. This version of the twist actually feels amazing right now 🙂 Ardha Matsyendrasana: I really had to reinvent this asana to make space. My legs are pretty wide apart, instead of hooking my armpit outside my opposite knee I just hold with my hand. Instead of forcing a twist, I lengthen upwards and make a small gentle twist. Twisting postures feel really good as long as I can make space and avoid compressing my belly. Eka Pada Sirsasana: Around my 5th month of pregnancy is when I stopped being able to put my legs behind my head due to my legs getting reeeally swollen. I still enjoy the feeling of the external rotation in the lifted leg so I just try to sit tall and bring my foot close to my ear. Dwi Pada Sirsasana: I am now taking Badha Konasana because both legs definitely will not go behind my head right now 🙃 #yogamodifications #pregnantashtangi #ashtangamodifications #intermediateseries #ashtangaandpregnancy #pregnantwithtwins #thirdtrimesteryoga 2024-10-09 05:34:03 Feeling bigger da.. 275 -2% 41 +68%
Part 2 of how I’m modifying the Ashtanga Intermediate Series postures in my third trimester. To be honest, I used to imagine that I wouldn’t have to modify most of these bc I’ve seen many amazing pregnant Ashtangis on instagram still able to get deep into these postures during their pregnancy. However, that’s not the case for me. I’ve been trying to be really good about listening to my body and these are the modifications that feel right for me at this moment 🙂 . . Parsva Danurasana: Starting off on hands and knees, I take my half Danurasana to the side and then repeat on the other side. I tilt my head back between my shoulder blades the same way I would in regular Parsva Danurasana. . . Ustrasana: I am refraining from engaging too deeply in backbends because my belly region already feels quite tight, and I prefer not to exacerbate that at the moment. So for Ustrasana, some days I just keep my hands on my waist instead of reaching for my heels. . . Laghu Vajrasana: My props for this pose continues to increase the further along I get in this pregnancy 😂 It was already hard getting up from this pose when I wasn’t pregnant, so now I definitely need to make this even easier for myself my placing some props for my head to rest on. . . Kapotasana: I’ve seen many pregnant Ashtangis getting deep into Kapotasana and I looked forward to experiencing such openness in my own body but that did not happen! Instead my body has been telling me, “No thanks we don’t want any deep backbends right now,” so I just start the pose by leaning back, allowing my chest to open a little, and then that’s all, done! . . Supta Vajrasana: My swollen arms and legs make any kind of binding impossible at the moment so I modify this pose by just pressing my hands into the floor behind me and allowing my chest to open towards the ceiling. This feels great! . . Bakasana: I stopped any kind of jumping many months ago, so I skip Bakasana B and just focus on balancing in Bakasana A. I’m not trying to lift my Bakasana very high, I’m just happy to find a little tiny balance and that’s enough for me 🙂 . . #ashtangayoga #secondseries #intermediateseries #pregnantashtangi #pregnancymodifications 2024-09-25 15:27:54 .. 213 -24% 8 -67%
3rd trimester, final stretch! My practice is completely different now. Carrying my 🐉&🐦‍🔥 in my belly means a lot of added weight. I practiced a lot of Ashtanga Yoga intermediate series during my 2nd trimester and wish I had time to record that but I didn’t. Now in my 3rd trimester I practice this series a lot less often and am modifying even more than before. . . Pasasana: I bring my feet apart so it’s more like Malasana. Belly has space and I’m supported by a block. I’m still able to twist and bind so that feels great. . . Krounchasana: I take my extended leg out to the side and just let it stretch there. Before when my legs were not so swollen, I would do compass pose here as a modification. . . Salabhasana: Since I’m unable to lay on my belly, I take this modification on my hands and knees. I’m reaching with opposite arm and opposite leg. . . Bhekasana: Again I’m on my hands and knees to avoid laying on the belly. What I love most about Bhekasana is the deep stretch for my thighs so for this modification I focused on that, with the same Bhekasana hand grip, working on leg at a time while keeping my chest lifted and open. . . Dhanurasana: Starting on my hands and knees again, I’m maintaining the back bending aspect of the pose but working one side at a time. . . #ashtangayogaintermediateseries #secondseries #pregnantashtangi #prenatalashtanga #ashtangapregnancy 2024-09-16 20:31:17 .. 297 +6% 11 -55%
Summer 2024 💕 2024-09-06 19:03:21 Summer 2024 💕 428 +53% 48 +97%
26 weeks in! Inversions are still feeling great but becoming very very challenging with the additional weight of 30+ lbs. I can feel my shoulders burning 🔥 And the balance is extremely different as well but the wall is my friend 😊 trying to savor every moment of this special time and appreciate the deep magic that is happening inside me. It’s flying by so quickly and I can’t believe soon I will meet these little munchkins 🥲 Still teaching my classes as well so hope to see some of you in class before I pop! Happy Friday 💛 . . . #yogalove #tripodheadstand #pregnantyogi #twinpregnancy 2024-08-16 19:01:36 26 weeks .. 369 +32% 28 +15%
Tina flew all the way from California to have belly dance with me 😂 #sillypregnantladies 2024-08-09 09:34:50 Tina flew all the way .. 323 +15% 53 +118%
Finally reached the last part of the Primary Series of Ashtanga Yoga here. I’m in need of lots of modifications here for sure 😬 . . Upavistha Konasana: the wide leg stretching feels great but of course I am not folding myself down to the floor. . . Supta Konasana: this was the moment I realized that I can not roll back anymore 😭 so I guess I’ll be skipped that part. I just catch my toes in the air and let my legs lower to the ground. . . Supta Padangustasana: I am not doing a full crunch anymore, just a gentle lift of my torso towards my leg. Skipping Chakrasana transition since I can’t get myself to roll backwards. . . Ubhaya Padangusthasana and Urdhva Mukha Paschimottanasana: for both of these again I’m no longer rolling back. When balancing in the air, I keep my legs apart just enough to make space for the belly. . . Setu Bandhasana: I’m keeping my shoulders on the mat and grounding down with the bottoms of my feet for stability. Otherwise with the quick increase in my body weight I’m afraid I can’t balance and hold the full posture with control. . . Alright that is all for Primary Series! Shall I attempt to share Intermediate Series next 🤔 . . #AshtangaYoga #PregnantAshtangi #AshtangaPrimarySeries #AshtangaModifications #twinpregnancy 2024-07-09 17:00:00 Fi.. 108 -61% 5 -79%
Hi friends :) Here is how I am modifying the next part of Primary Series in Ashtanga Yoga. To be honest, most days I don’t even have the energy to make it this far in Primary. When I do Primary I usually just stop before Navasana. On days I have more energy, these are the modifications I take ⬇️ . . Navasana: I’m bending my knees and holding my legs with my hands. On the lift ups, I only lift my hips, feet stay on the floor. . . Bujapidasana: No more jumping onto my arms. I just cross my ankles, balance, and stay lifted. I do not have the strength or the space to lower my chin to the mat. . . Kurmasana & Supta Kurmasana: I am definitely not pancaking onto the floor anymore. I just fold down until my belly lightly touches the mat and I stop there. My legs have been swollen so I can no longer put both legs behind my head. I just round my back, make diamond shape with my legs, and enjoy curling down and breathing there. . . Garbapindasana: I hold my knees with my hands in lotus and balance there. Instead of rolling in a circle, I just roll back and forth in place. I skip Kukutasana these days. . . Badhakonasana: I only fold and lower to where my belly allows me to. . . And that’s all for this post! To be honest I imagine second trimester that I would still be able to do a lot more but the belly is growing so fast so I’m adjusting a lot more than I thought I would need to. It’s been such an interesting journey and I’m super grateful that I can still move 💕 . . #AshtangaYoga #AshtangaModifications #PregnantAshtangi #PrenatalAshtanga #YogaAndPregnancy #TwinPregnancy 2024-07-07 20:37:41 Hi fri.. 122 -56% 4 -84%
Hi yogi friends 👋 Here I am continuing to share how I’ve been modifying some of the Ashtanga Yoga Primary Series seated postures during my second trimester. I’m still not jumping through or jumping back bc my belly is huge and growing so big so quickly I don’t have the strength to control all the extra weight. . . Janu Sirsasana A, B, C: For A I am sitting up straight. I’m skipping B because it is not feeling good. C feels so gooood to stretch my toes (why feet have been so sore during this pregnancy). I’m leaning back a bit in C because otherwise my heal will jab into my belly. . . Marichyasana A & B: I am not modifying the legs here, just sitting upright instead of folding fwd. For B, I lean back a bit so the lotus heal doesn’t poke my belly. The lotus feels great for me. . . Marichyasana C & D: I’m not modifying the legs here, instead I twist in the opposite direction to create an open twist so belly has space. For D, I again will lean back abit so that I can keep my lotus without poking my belly. . . #ashtangayoga #ashtangapregnancy #prenatalmodifications #ashtangamodifications #janusirsasana #marichyasana #pregnantashtangi #twinpregnancy 2024-07-03 18:59:01 Hi yogi .. 118 -58% 2 -92%
Mexico City & Huatulco! Beautiful week of celebrating love and eating tacos. I think the babies had a good time ☺️ 2024-06-29 20:51:30 Mexico City & Huatulc.. 332 +19% 23 -6%
Hi friends! Sharing how I’m modifying the first few seated postures of the Ashtanga primary series. You can see I am not jumping through or back anymore. I just walk back and forth and as gently as I can. . . Dandasana & Paschimottanasana: I’m not folding deeply and will keep the legs apart to make some space. Just focusing on keeping the legs engaged and creating length in torso. . . Purvottanasana: I haven’t actually needed to modify this yet . . . Ardha Baddha Padma Paschimottanasana: Binding my arm behind me is difficult but I still go for it in the seated posture because it feels great for my shoulder. Then I just stay upright and enjoy. . . Triang Mukha Eka Pada Paschimottanasana: This asana has been feeling amazing. I love getting some internal rotation in my bent leg so sometimes I stay in this pose for a few extra breaths while staying upright. . . #AshtangaYoga #PrimarySeries #YogaModifications #PregnantAshtangi #PracticeAndAllIsComing #PrenatalAshtanga 2024-06-25 20:19:19 Hi friends! Sharing.. 159 -43% 6 -75%
Morning friends ☀️ Sharing how I’ve been modifying the second half of the Ashtanga standing sequence during my second trimester. As my center of gravity continues to change, I’m constantly exploring new shifts in balance. . . Utthita Hasta Padangusthasana: I’m no longer bringing my chin to my shin. Instead, I keep my leg to the outside of my face so that my torso and belly doesn’t squish against my thigh. . . Ardha Baddha Padmottanasana: I hold my arm instead of my foot because quite frankly I can barely reach it anymore! I hear many pregnant yogis get extra flexi due to the hormone Relaxin, however I am experiencing the opposite! Also I do not fold forward, I just stay standing and breathe there. . . Utkatasana: I am no longer hopping or floating, just stepping gently back and forth. When I’m holding Utkatasana I usually keep my feet apart now but sometimes I’ll still bring them together just to feel the engagement from the squeezing of my legs. . . Virabhadrasana: Both variations of A and B I’m mostly doing the same way as before. I just might not sink deep into the hips as I used to. And also again I don’t jump back. Lightly walking just trying to move as gracefully as I can. . . That’s all for standing postures 😊 Let me know if you have modified any differently for your pregnancy? I’m always interested in exploring more ways to move during this time. . . #ashtangayoga #pregnantashtangi #twinpregnancy #yogapregnancy #ashtangaprimaryseries #practiceandalliscoming 2024-06-20 16:30:00 .. 169 -40% 11 -55%
Good morning friends! Here are the modifications I’ve been taking recently from the first half of the Ashtanga Yoga standing sequence. Overall in my practice I am no longer trying to test my boundaries or challenge myself. Instead I’m mostly focusing on bringing my asanas to place that is calm, steady, and where it feels good to breathe. I take breaks and try not to get too hot or exhausted. . . Padangustasana & Padahastasana: I’m having my feet separated wider than usual. I don’t fold as deep as possible anymore, instead I’m just encouraging length in the torso as I give the babies space. . . Trikonansana: I no longer catch the big toe, I just allow my hand to press into the shin so I can breathe comfortably and deeply. Early in the pregnancy I would still add parivrtta trikonasana if I had a block handy. My grounding hand would press into the block on the inside of my leg. . . Parsvakonasana: I’m no longer reaching for the floor because it squishes my side belly into my thighs. Now I just keep my forearm on my thigh so the side belly has some room. Parivrtta parsvakonasana can still be done if I had a block handy. I’d stay in the inside of my bent leg, push into the block with my grounding hand, and keep the back heel lifted. . . Prasarita padottanasana: I haven’t needed to modify this too much except for prasarita C, I no longer flip my palms or try to touch the floor. I just reach to where I can still feel comfortable and breathe without feeling like I am struggling. . . Parsvottanasana: Instead of folding my torso on top of my leg, I bring my torso to the inside of the leg so babies have space. . . #AshtangaYoga #PregnantAshtangi #AshtangaStandingSequence #AshtangaModifications #PrenatalAshtanga #PracticeAndAllIsComing 2024-06-17 16:00:00 Good morn.. 214 -23% 5 -79%
Morning friends 👋 I’m going to start sharing how I’ve been modifying my practice in the second trimester. If you’re wondering about first trimester, I was too busy trying not to puke I honestly didn’t practice much. Second trimester is feeling better but just getting big reeeal fast so modifications have been super fun to explore. . . For Surya Namaskar A & B, I’ve just been standing with my feet super wide to make space for the babies when I fold. I’ve also stopped jumping and floating because my weight has increased so fast I can’t land as lightly. Don’t want to scare the babies with high impact landing 🤭 So for now I am stepping and also alternating which foot I lead with first. . . Stay tuned for how I’m modifying the Ashtanga standing sequence in the next reels to come! . . #ashtangayoga #sunsalutations #suryanamaskar #pregnantashtangi #twinpregnancy #yogaandpregnancy 2024-06-13 18:04:52 M.. 469 +68% 63 +159%

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Tracked since Sep 10, 2025
Updated: Sep 10, 2025
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