Carmen Aguilar Instagram Profile Picture

Carmen Aguilar

@cyogalife

Yoga Instructor, Wellness Coach
Yogi, creator of cyoga 👑, hand balancer🤸🏻‍♀️, anatomy junkie 🩻, life lover ❤️ 🎥 Online LIVE Classes on Thursdays 🧘🏽 and On Demand 💻 Practice with me:
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Day 12 of #ChooseStrength: Baby #SideCrow or #ParsvaBakasana variant The lift here is low but mighty🔥🔥! Read this before unfolding your mat: 🐦‍⬛ no matter how strong you are, if your twists aren’t deep enough to rest both legs above the elbow, this variant won’t happen so, warm those up with attention to detail, compression, lots of obliques’ isolation and active hip flexion🔥; 🐦‍⬛ for those practicing with me, head to one of my fav classes 💻#287:”Twists for longer lats” in which we explore the main limiting factors in rotations, dive into active twists, arm balances and several inversions applying those new ranges👍🏻; 🐦‍⬛ a big accomplishment is to be able to hold this without floating toes up. Organize the body so inner legs squeeze tightly, hollow abdomen, protract scaps & rest knees on upper arm without losing any of those elements; 🐦‍⬛ rather than dumping yourself forward to lift, think of hollowing abdomen, engage obliques & transverse abs, press against floor & go as much UP as you go FORWARD. Point toes diagonally to ceiling to feel lighter as well; 🐦‍⬛ if you place a thin block between thumbs & index fingers, not only it’ll help with the shoulder ER & you’ll feel stronger to hold this, but you’ll also have a small platform to rest chin or forehead on, in case you tilt too forward; 🐦‍⬛ energetically, think of making yourself smaller, turn yourself into a powerful ball of energy 💥 that can defy gravity & float like indoor skydiving in one of those vertical wind tunnels😉! For a more approachable option & further explanations, remember to check katydoesyoga and christines.moves 👍🏻. 🔓 Find today’s pose & more in class 💻#287:”Twists for longer lats” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogainspiration #yogachallenge #yogacommunity #cyoga #cyogalife #yogastrength #yogaasana #yogapractice 2025-10-12 05:30:28 .. 0 -100% 9 -46%
Day 11 of #ChooseStrength: #HalfLotus in #Scissors or #Padmasana in #EkaPadaKoundinyasanaII Some important points to consider before attempting today’s pose. Take a look: 🥨 this #armbalance pairs up well with hip openers👌🏻. For those practicing with me online, head to class 💻#341:”Best practices for Viranchyasana” for a detailed break down, thorough warm up and new/unexpected applications🙃; 🥨 for most people it’s easier to get into Half Lotus first, then go into the arm balance rather than the other way around but, if your hip ER is crazy good, #practice both entries and let me know in the comments how it went!; 🥨 the main issue people have here is to lift Lotus leg high enough. You need to keep pushing foot against inner thigh, engage gluts & drive knee/shin as vertical as you can. It’ll feel much ‘higher’ than it’ll actually be, but that’s the nature of the pose😌; 🥨 engage low back, like doing a backbend, to raise back leg as well; 🥨 if you tilt the whole shape more forward (face very close to the floor like in the pic), it’ll be slightly easier to raise back leg, but more demanding on shoulders, elbows & wrists so, pick your evil…😈; 🥨 project through head crown like neck is growing an extra inch, it’ll give you more lightness. Gaze towards front foot, to make an ‘energy loop’ running through the whole body (where gaze goes, attention focuses there as well, so legs will be MUCH more engaged💥); 🥨 we could keep talking much more but this is a good start (class is full of options as well!). For a more approachable alternative, visit katydoesyoga and christines.moves and practice what they propose👍🏻 . 🔓 Find today’s pose & more in class 💻#341:”Best practices for Viranchyasana” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogastrength #yogacommunity #cyoga #yogachallenge #cyogalife #yogaasana #yogapractice 2025-10-11 05:30:37 .. 0 -100% 15 -9%
Day 10 of #ChooseStrength: #VerticalSplits or Floating #UrdvhaPrasaritaEkaPadasana Watch out for that lower foot floating 🆙. Let’s take a look at different options today: 🎈don’t just ‘plaster’ yourself against the wall, rather try first to go into your best version of Vertical Splits, ONLY toes resting on wall, then actively raise that leg off a few secs at a time; 🎈when you’ve done that x3 on each side (10-20 secs hold), go deeper pushing hands on floor & press against wall. Try to maintain the same engagement in your legs, don’t relax them; 🎈in my classes, Splits is a frequent theme, so there are plenty to take, but I chose 💻 #340: “6 applications for Vertical Splits” because it’s fun, with extensive explanations and lots of props’ uses for everyone🙌🏻 (if you haven’t tried my library yet, head to cyogalife.com and start your 7-day free trial now💥!); 🎈push hands down like lifting into Hstands & float base foot up. Pass head through arms, send it to wall behind, tuck chin, elevate scaps & open shoulders into deeper flexion; 🎈avoid rotating torso towards back leg so, keep extending back hip to the best of your ability. If you don’t feel it in that thigh, you’re probably compensating with the spine; 🎈another amazing drill to work on is putting a small rolled towel between ribs & thigh and squeeze it tightly. Don’t let it drop during the entire time you’re in the pose. If your active compression isn’t that tight, put a thin/thick block, something you can TRULY squash for 10-20 secs. Practice the same pose right after without the block but with the same muscle memory. Notice how much easier it is to lift & hover👌🏻! For a less strenuous option, head to katydoesyoga and christines.moves and #practice their option today 👍🏻. 🔓 Find today’s pose & more in class 💻#340: “6 applications for Vertical Splits” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogastrength #yogapractice #yogacommunity #yogachallenge #cyogalife #cyoga #yogaasana 2025-10-10 05:30:44 .. 0 -100% 11 -33%
Day 9 of #ChooseStrength: #CandlePose or #NiralambaSarvangasana Making a pretty straight line here is not obvious so, let’s take a look before unfolding your mat: 📐 many practitioners have a distorted reality of what straight feels like so, find a wall and do Shoulderstand with your back ENTIRELY resting on it, arms alongside it as well. If you can’t get that close, try as much as you can & hold for 1-2 min; 📐 if your limitation is in the neck/upper traps, make sure you warm up those thoroughly prior to getting into this demanding asana. For those practicing with my library, head to class 💻#248: “BBends: Wild Thing exploration” where we’ll take your upper back for a spin & release it like never before 😌; 📐 another prep pose you can do is regular Shoulderstand, lower 1 arm @ time to the floor. Alternate x3 on each side & hold 10-20 secs each side; 📐 firmly retract scaps & press triceps & palms into the floor. Back of the head is also pushing down (small cervical retraction) to avoid dumping into neck; 📐if, when seated, your cervical spine protrudes a lot (usually C7 that sticks out the most), place a folded mat under shoulder line, right below it. Playing with different angles of chin tucking may help as well; 📐activate & connect with the WHOLE body front, especially abs, obliques & quads. Think of engaging while lengthening them, so you don’t get into a ‘piked’ position (legs over head); 📐 this is a phenomenal pose to do right before arm balances & inversions (especially handstands) as the muscle memory carries over beautifully👌🏻. If you struggle, or your neck doesn’t like this, head to katydoesyoga and christines.moves for a more doable option as well 😉! 🔓 Find today’s pose & more in class 💻#248: “BBends: Wild Thing exploration” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogaasana #cyoga #yogachallenge #yogainspiration #cyogalife #yogacommunity #yogapractice 2025-10-09 05:30:11 .. 0 -100% 15 -9%
Day 8 of #ChooseStrength: #Bridge or #SetuBandhasana variant Another interesting #backbend that can help you grown your practice this month. Take a look: 🏵️ warm up that neck before attempting this! In my library, there’s a few classes you can do but 💻#339: “Bbends: building strength for Sirsa Padasana” will give you lots of practical applications & a thorough warm up with bands/blocks to incorporate from now on👍🏻; 🏵️ practice regular Bridge prior to this, feet pretty close in so you can grab one hand to its ankle, like putting a bracelet around it. Make sure body doesn’t tilt when reaching each side; 🏵️ to enter this, you can first grab ankles, then carefully roll on the head OR, bring arms next to ears, lift on head crown, then reach hands to feet. Second option is safer; 🏵️ keep rolling slowly on head towards forehead. Maintain legs active, pressing through big toe & engage inner thighs like squeezing a beach ball; 🏵️ retrace your steps to come down and pay attention as you roll out (in my experience, many people that hurt themselves in a pose, they do so during the exit so, pay attention and save some energy for the dismount👌🏻); 🏵️ pressure shouldn’t be felt on the neck but rather distributed along spine, hips & chest; 🏵️ the more scaps squeeze, the more pecs’ opening. Grab firmly the ankles & make it happen; 🏵️training neck strength is important, not just for Headstand but for bbends like Pincha or Hstand Scorpion. If you struggle picking your head up & looking out, this is a good addition to your repertoire. If you’re not convinced, head to katydoesyoga & christines.moves for a more mellow option to practice 😉! 🔓 Find today’s pose & more in class 💻#339: “Bbends: building strength for Sirsa Padasana” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogabackbends #yogabackbend #yogaasana #yogapractice #yogachallenge #yogacommunity #yogainspiration #cyoga #cyogalife 2025-10-08 05:30:39 .. 0 -100% 20 +21%
Day 7 of #ChooseStrength: #Dandasana variant Interesting #armbalance for several reasons, let’s take a look: ⭐️ if you struggle with hip adduction, try putting a rubber band around thighs and “rip” it apart while lifting (it’ll help you feel lighter as well); ⭐️ you can also place a band around feet & waist, to help with hip flexion & knee extension; ⭐️ a block between belly & thigh can be of great help, to teach the body to turn on low abs (not just upper quads). This is one of my fav drills I do with private students when they struggle with that connection; ⭐️ for those practicing with me, head to class 💻#282: “Leg dips in inversions”, where you’ll find lots of (outside the box) applications of this for Headstand, Pincha & Hstand… there’s a reason why it’s a crowd’s favorite🙃; ⭐️ place hand between legs as close to inner groin as you can, right under shoulder, to push straight down; ⭐️ place outer hand close to hip flat or, like in pic, on the fingertips, for more of a challenge; ⭐️ lean body slightly forward, so it’s easier to float & hips can travel slightly behind; ⭐️ depress/move scaps down along the back, away from ears. Connect with low traps to make that happen; ⭐️ find contact between inner thigh & forearm to help you slide up/down & float. It’s not THAT big of a help but it may give you the nudge you need to hold it easier😉. Remember to go check Katy katydoesyoga and Christine christines.moves for a more mellow alternative & other ideas to practice today💡! 🔓 Find today’s pose and more in class 💻#282: “Leg dips in inversions” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogapractice #yoga #yogainspiration #yogacommunity #yogachallenge #cyoga #cyogalife #yogastrength 2025-10-07 05:30:55 .. 0 -100% 29 +76%
Day 6 of #ChooseStrength: #EagleLegs #armbalance or #ParsvaGarudasana Arm balance + hip IR combo for today’s menu. A few things you can #practice are: 🧩 try BOTH from a seated and a standing position, wrap legs first, twist body, plant hands & go into the #armbalance , see which option is tougher for you; 🧩 if standing is tougher, chances are your hip internal rotation needs extra work. There’s plenty of things you can do for that and class 💻#408: “Better hip IR for inversions & arm balances” is one of the most popular ones that’ll give you MANY ideas & options to incorporate into your practice, not just today, but any day you work on mobilizing your hips; 🧩 if you have a hard time climbing on your arms from a seated position, see if your obliques & serratus need extra attention. A few sets of knee-to-opp-elbow abs, Side Plank holds, Baby Planks sliding feet along floor, are a few ideas you can incorporate before today’s posture; 🧩 once elbows reach 90°, and if you’re comfortable there, dip lower head & torso & find a more challenging angle. Keep squeezing legs together & into arm to not let them slide out; 🧩 gaze out & reach through head crown to feel lighter climbing & holding this; 🧩 for more of a challenge, link this with Twisting Scissors or lift into Tripod Headstand, switch legs’ wrap & come down on the other arm 💪🏻. Remember to check katydoesyoga and christines.moves for a more doable alternative and further options to practice 🙌🏻. 🔓 Find today’s pose and more in class 💻#408: “Better hip IR for inversions & arm balances” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogapractice #yogainspiration #cyoga #cyogalife #yogaasana #yogacommunity #yogachallenge 2025-10-06 05:30:51 .. 0 -100% 17 +3%
Day 5 of #ChooseStrength: #Kapotasana variant This month is about choosing strength, including your back. Deep backbends require BOTH flexibility and strength to protect the spine and explore end ranges. Let’s take a look: 🧚🏻‍♂️ HIGHLY recommend you #practice today with class 💻#404: “Finding your mid back in Camel”, which provides plenty of explanations & alternatives for everyone, especially the most rigid spines or those that feel aches right away… my specialty👌🏻!; 🧚🏻‍♂️ once warmed up, kneel away from wall & send arms overhead until palms find it. If you can’t, or low back hurts, go closer or try the same version standing up; 🧚🏻‍♂️ it’s important that starting point is COMFY, to articulate spine and hold 1-2 min easy!; 🧚🏻‍♂️when arching, “hold” hips back for as long as possible. In other words, delay the moment the lumbar spine steps in as it’ll try to overpower everything else and take control of the bend; 🧚🏻‍♂️ for those with low back pain, avoid thrusting pelvis forward to 100%. Go to 80-90% (less if low back hurts), engage low abs, softly pull in & concentrate on bending more from upper spine. Just having the intention of doing that will help a ton; 🧚🏻‍♂️ straighten arms, protract scaps & widen space between them, to externally rotate shoulders. The stronger you push palms into wall, the more active shoulders & upper back; 🧚🏻‍♂️ when walking hands down the wall, WAIT first until breath is ok & there’s no aches anywhere (this is crucial!). Walk hands a little lower, re-scan the body for new pains or erratic breathing, hold until that’s under control and repeat process 2-3 times; 🧚🏻‍♂️retract cervical spine a little instead of just dangling head in the air, so neck is supported. Again, class will clarify all these concepts a lot more than just these bullets points. For an interesting alternative, check what katydoesyoga and christines.moves have in store today 👌🏻! 🔓 Find today’s pose and more in class 💻#404: “Finding your mid back in Camel” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogabackbends #yogabackbend #yogaasana #cyogalife #cyoga #yogachallenge #yogainspiration #yogapractice 2025-10-05 05:31:02 .. 0 -100% 23 +39%
Day 4 of #ChooseStrength: Floating #Paschimottanasana This is a personal fav especially good for compressions, pikes, presses & the likes. Take a look: 📐 if chest doesn’t reach thighs, use a block between them & squeeze it really hard, like you’re trying to squash it. Personally, I’d recommend you do that regardless. It’ll awake abs much more & reinforce those neuro pathways; 📐 for those practicing with me, head to class 💻#256: “Lolasana: how to suspend & float” (if you haven’t tried my library yet, remember the first 7 days are FREE💥!!). The class gives a lot of alternatives, different props’ uses, plus a detailed warm up, breakdown & further applications; 📐 when lacing arms around legs, do it as close to butt as possible, so it’s easier to float; 📐 if balancing is too difficult, turn palms down (not holding opposite elbows), see if that helps; 📐 let legs take you with them, project through toes & head crown, to lift butt with ease; 📐 in the first few seconds, find the perfect see-saw balance between legs & hips. It’s normal to fall back & forth a bit until you fine tune things and accurately find your balancing point; 📐 lots more details could be said, but this is a good starting point. Let’s see how well you balance and come back to this pose when you need some active compressions👌🏻!. For other interesting alternatives to explore, go check katydoesyoga and christines.moves 🔓 Find today’s pose and more in class 💻#256: “Lolasana: how to suspend & float” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yoga #yogapractice #yogainspiration #yogacommunity #yogachallenge #cyoga #cyogalife #yogaasana 2025-10-04 05:30:59 .. 0 -100% 18 +9%
🇲🇽 1 semana para CDMX, Oct 9-12, en mi querido mula.yogashala ❤️!!! Últimas plazas disponibles y AHORA puedes comprar algún taller suelto⚡️! Qué haremos cada día y por qué es este training único?: 👉🏻 nos enfocaremos muchísimo en cómo secuenciar de una forma creativa y segura, entendiendo la anatomía de lo que estamos haciendo; 👉🏻 sesión diaria de ajustes para docenas de asanas: arcos, caderas, splits, invertidas, balances en los brazos, torsiones 👉🏻 práctica diaria con un enfoque distinto cada día: ⦿ Torsiones, oblícuos & balances en los brazos ⦿ Apertura & movilización de caderas ⦿ Confianza, alineación y precisión en la parada de manos ⦿ Arcos sin dolor 4 días, 2 maestros en uno de los mejores estudios de CDMX🙌🏻. Y SÍ, este training será en español 🇪🇸!!! Últimos talleres hasta final de año: 🇮🇹 Cesena, IT: Oct 31-Nov 2, workshops giorgigirasole_yoga 🇬🇷 Athens: Nov 5-9, 40hr yoga + hstands + adjustments + mobility baliloathens 🇪🇸 Madrid: Nov 14-16, workshops (en español 🇪🇸!!!) zentrourbanyoga Para más info sobre alguno de ello, o para registrarte, visita cyogalife.com 🙌🏻🔥. 2025-10-03 07:39:15 .. 97 +554% 11 -33%
Day 3 of #ChooseStrength: Tripod #Headstand or #SirsasanaII variant First #inversion of the month🙃. Let’s take a look before unrolling our mat: 🌀warm up your twists for a proper dissociation between upper & lower body. Shoulders should turn very little (ideally nothing) while hips & legs face the extended arm. The stronger you are, the more you’ll rotate without moving your foundation; 🌀for those subscribed to my library, head to class 💻#411: “6 directions to steer Compass Pose”, which is PACKED with fun stuff, variants and an insanely good sequence🤯!; 🌀make an equilateral triangle between head & hands. I must insist on this because I see too many times people putting their heads on the same line as the palms… for the sake of your neck, DON’T do that and measure properly; 🌀 palm up (of the extended arm) is a bit more challenging, balance wise, than palm down. Eyes closed also adds something extra 😌. Adapt these 2 elements as needed; 🌀imagine a straight line between upper knee & crown. If upper thigh drops, think of lengthening quads, squeeze gluts & hamstrings, rather than arching lumbar area; 🌀turn on pecs by squeezing arms towards each other (they won’t move, just have the intention of keeping them closer); 🌀press tongue against soft palate, to support neck a bit more; 🌀neck & upper body warm up is also needed, to not dump all the weight on the cervicals. Find the best angle for the head to rest on (not too much cervical flexion nor extension). One good way to do that is by sitting up, lace hands on top of head & push straight down, what angle is the most adequate for your neck? Find that same spot upside down. For other fun alternatives & further explanations, check katydoesyoga & christines.moves and see what they provide. 🔓 Find today’s pose and more in class 💻#411: “6 directions to steer Compass Pose” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yoga #yogapractice #yogainspiration #yogacommunity #yogachallenge #cyoga #cyogalife #yogainversion 2025-10-03 05:30:57 .. 0 -100% 30 +82%
Day 2 of #ChooseStrength: #Crow or #Bakasana variant A variation on the classic Crow to keep things interesting… let’s take a look: 🐦‍⬛ diamond hands are harder because you won’t have 2 balancing points right below shoulders, but just one in the middle of both; 🐦‍⬛ unlike regular Crow, bending elbows is not an option to float. Focus on actively squeezing inner legs into arms, as high as possible, folding deeply at the flexors & tucking heels to butt; 🐦‍⬛ obliques & serratus engagement is more crucial than in the regular version; 🐦‍⬛ shoulders need to travel more over wrists than you may feel comfortable with. A thorough wrist warm up routine is mandatory for this kind of extension; 🐦‍⬛ instead of going “forward”, think more of hollowing “up”, THEN go forward. It’ll dramatically change how you’ll feel your own weight🤯; 🐦‍⬛ we do this variant often in my classes because it calls for a deeper engagement along abs, flexors, legs & overall concentration. There are several classes you can #practice with, but 💻#241 “Dolphins & Pinchas: 1hr to strengthen & float” is very comprehensive and has lots of ideas to apply to your personal one; 🐦‍⬛ if you’ve never done this, start placing hands like for regular Crow, walk them 1’ closer and try there. Can you do it & are you comfortable enough? If yes, come down & repeat until you find a distance that’s tough, yet still doable👌🏻. For other fun alternatives, go check katydoesyoga & christines.moves and see what they provide💡. 🔓 Find today’s pose & more in class 💻 #241: “Dolphins & Pinchas: 1hr to strengthen & float” To practice with me from home 🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ #yogapractice #yogainspiration #yogacommunity #yogachallenge #cyoga #cyogalife 2025-10-02 05:30:18 .. 0 -100% 34 +106%
Day 1 of #ChooseStrength: #Uddiyana Welcome to our first day 🏁!! Ready? Let’s see what happens 👍🏻. Considered more a kriya than a yoga pose, this abdominal drill will help us feel much lighter, especially when balancing on our hands🙌🏻. Important cues to keep in mind: 🌟 practicing this on an empty stomach is recommended for a deeper pull in; 🌟 before starting, take a few strong breaths, in & out, emptying lungs completely; 🌟 when ready, exhale fully, tuck chin to chest, squeeze perineum, pull abs in towards low back & hold for as long as you can; 🌟 relax abdomen first before gasping for air; 🌟 this is great to massage abdomen, strengthen abs, diaphragm, pelvic,floor & intercostals; 🌟 combine this with Nauli (mid abs pushing out) and make a habit out of toning your belly before practicing (just 2-3 min will have a big impact on how “light” you’ll feel on your hands or upside down👍🏻); 🌟 brace yourself, placing hands on floor or thighs, from a stronger suction effect; 🌟 for those practicing with my library, head to class 💻 #96 “Uddijana, Nauli & abs to float & fly” to cover more in depth the intricacies and further applications of this kriya that’ll surprise you. And just like that, day 1 is down! Welcome and let’s have an amazing month👌🏻! For alternatives, head to my gorgeous helpers this month katydoesyoga & christines.moves and see what alternatives they provide☺️. 🔓 Find today’s pose and more in class 💻#96: “Uddijana, Nauli & abs to float & fly” To practice with me from home🏠 visit https://www.cyogalife.com 🍂💪🏻🏵️ 2025-10-01 06:38:45 .. 0 -100% 33 +100%
Announcing October’s #yogachallenge #chooseStrength 💪🏻. This month is all about building resilience, active flexibility, confidence and awareness. Feeling “strong” encompasses so much more than doing Handstands, arm balances or push ups. It’s also being able to control your end ranges, embrace uncomfortable postures, maintain a clear mind and keep a purposeful breath. This month will cover 28 poses that’ll help you cultivate that and more🙃. We’ll shift from arm balances to backbends, hip openers, inversions and more, all with the common thread of an underlying strength & grit. If you think you can’t do it, I encourage you to try this month and surprise yourself😉. Everyday, besides the caption, I’ll suggest the best class from my library that you can #practice with💻👌🏻 so, I highly recommend you subscribe to it if you haven’t already (first 7 days are FREE🔥!!). Also, my gorgeous assistants Katy katydoesyoga and Christine christine.moves will provide daily modifications so that nobody stays behind🙌🏻. As usual, to participate: 1️⃣ follow cyogalife 2️⃣ repost this, comment, tag 2 friends (seriously, it’s much easier to finish!🤝) 3️⃣ participate and post using #ChooseStrength Plus, some awesome gifts 🥳 for the winners at the end! Jump in, practice, learn and let’s have a blast this fall… get ready, we start Oct 1st!🍂 2025-09-29 09:21:41 .. 274 +1,746% 45 +172%
Day 28 of #ShoulderAwakening: Hstand tucked hold 1min (opt: add weights) Last day 🥳🎊🎉!!! BIG congrats if you’ve made it this far and, please, comment bellow what days where the most revealing for you as that’ll help me design future challenges as well🙌🏻! Thank you for joining me this month, I never take it for granted and it means the world that you stick with it for the whole month💚🤟🏻….For those practicing with me, one last day, head to my library, click ▶️ on class 💻#174 “Effortless transitions through DDog” which couldn’t be more appropriate and will break down this drill and give you plenty of homework as well😉. Take a look before unfolding your mat: 🏋🏻‍♀️ the task for the day is to do 1 minute in a tucked Hstand, as still as possible and, if that’s doable, repeat x2-3 or do a full 3 min hold without coming down; 🏋🏻‍♀️ everyone feels ‘fresh’ the first few seconds but, as time goes by, small problems will start to appear, shoulders will fatigue and won’t push that hard, flexors won’t tuck so much, abs won’t keep you as locked etc… the idea is to push your ceiling and maintain that ‘freshness’ and easiness for as long as possible; 🏋🏻‍♀️ a killer variant is to do the same thing wearing ankle weights (the heavier, the faster the kill☠️). Ankle weights will stabilize the inversion more (less, and slower, movement), but it’ll be harder for the shoulders (you’ll also gain some extra 💪🏻); 🏋🏻‍♀️ the reasoning behind increasing your holds is that, in order to do tougher things, you need to stay on your hands longer, to control the movement and precisely align your body on top of your hand or hands. So, remaining in Hstand for 1-2 min has more implications than just that hold. It guarantees more opportunities and play time upside down…🙃😛. Thank you again for joining me and get ready next month for some yoga action… love to all💚, wherever you are🌎🌎🌍 and see you soon!!! 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻. #handstanddrills #handstands #yogaasana #cyogalife #cyoga #yogachallenge #yogacommunity #yogainspiration #yogapractice 2025-09-28 05:31:57 .. 0 -100% 12 -27%
Day 27 of #ShoulderAwakening: Hstand 1 hand on blocks & hold I think this is a little easier than what it looks… let me know below what you think! For those practicing with me, head to class 💻#162 “7 new hand placement in Hstands” which couldn’t be more appropriate and will break down this milestone into smaller, more chewable, bites😉. Take a look before grabbing some blocks: 🧱the more blocks stacked on top of each other, the harder this will get. Start with 1 and add more if you feel in control; 🧱 because of the blocks, your handstand may feel slightly tilted. You can either go in that direction and exaggerate the side bend even more (lean away from blocks into a ‘flag’ position), or you can do the opposite, still maintain a horizontal line at the hips while engaging those obliques. The latter is the version I’m showing in the clip; 🧱 ‘collapse’ more into the raised shoulder (the one that has blocks under it). You want to give it a little more weight so, bend elbow deeper. You may think you need to do the opposite but, actually, for the 1-arm Hstand, the arm lifting up needs to have a certain ‘heaviness’, so that we can use it as counterbalance for the hips going ‘out’; 🧱 avoid bending the base arm. This is not obvious because both arms usually do the same thing, they either bend or straighten, so this is like rubbing your belly with one hand while other taps the head crown… #mindteaser ; 🧱if you can puppy press easily, this is the next step up for you. You can also toss block aside, climb up/down from it, I mean, lots of options to play with once this one gets easy👌🏻. One more day, hang in there! 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻. #handstanddrills #handstands #yogaasana #cyogalife #cyoga #yogachallenge #yogacommunity #yogainspiration #yogapractice 2025-09-27 05:31:22 .. 0 -100% 5 -70%
Day 26 of #ShoulderAwakening: Yogidanda + Crow Last #hipopener practice of the month which combines a great deal of pressing and balancing skills as well. This is by far, one of my fav transitions and, every time I work my hips, this is in the mix. It grounds me, helps me stay focus and makes the hip opener x10 more active…🙌🏻. For those practicing with me, head to class 💻#349 “Combining hip openers & Crow” which couldn’t be more appropriate and will break down this milestone into smaller, more chewable, bites😉. Take a look before unfolding your mat: 🐦‍⬛ if hip openers are extra tough for you, #practice the figure 4 version, butt leaning against wall, send elbow or triceps towards its foot arch. Keep contact and push one against the other; 🐦‍⬛ avoid inverting ankle so press with ball of big toe into triceps. Notice how much more than forces us to engage leg all the way to the hip and how much push we can do with the femur; 🐦‍⬛ after the standing figure 4, retract scap to squeeze elbow towards side ribs & prevent foot from slipping out (see clip). Place both hands down, lean forward & prep other leg into Crow. Important: tilt SLOWLY forward, you need to continue to push Yogidanda foot into armpit, otherwise it’ll slip out; 🐦‍⬛ to transition into Handstand, avoid dumping shoulders forward nor leaning too much onto your arms. Think of hollowing belly, round lumbar & tuck leg as high as possible; 🐦‍⬛ lastly, DON’T try to get the Yogidanda leg out. Instead, keep lifting until the foot is sooo light it’ll have no other choice but to lift into Hstand. This is the part that, to me, takes the longest as often times that leg ‘whips out’ without any control. It’s a process… hang in there and keep going just a few more days🙌🏻! 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻. #hipopener #yogahips #yogaasana #cyogalife #cyoga #yogachallenge #yogacommunity #yogapractice #yogainspiration 2025-09-26 05:30:59 .. 0 -100% 9 -46%
Day 25 of #ShoulderAwakening: Hstand tucked to straight x10, 3 sets A little spin to our regular tucked Hstand that will challenge you more than you think😛. For those practicing with me, head to class 💻#423 “Props for proper tucks” which covers new props’ uses, ways to adduct & internally rotate hips, prevent rib flare and help alignment… not to be missed👌🏻! Read this before going upside down: 🤸🏻 the block between thighs will force us to keep legs together at ALL TIMES, which is something most people don’t do when they tuck-jump into Hstand; 🤸🏻 think of femurs internally rotating & squeeze legs into block; 🤸🏻one of the reasons why this kick is harder than without a block is that lumbar spine can’t arch, so all the jump needs to come from the shoulders (many times, if we jump and we’re ‘short’, low back will arch, butt will go a little over, and we’ll find our balance). This won’t let you do that cheat!; 🤸🏻 another thing that happens when you jump with knees apart is that ribs can flare out much easier whether as here, they’ll have no room, hence spine line will be straighter; 🤸🏻 try to go from tucked into a straight Hstand x10. Do x2-3 sets. If you can’t jump with a block between the legs, do this belly to wall, wear socks to slide up/down & try not to lose the block (fatiguing, I know!); 🤸🏻 straddle and diamond legs force us to externally rotate hips & engage outer gluts. This is the complete opposite, hence our brain will be 🤯 trying to figure out how to balance… it’s good for you! Have a good one. 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻. #handstanddrills #handstands #yogaasana #cyogalife #cyoga #yogachallenge #yogacommunity #yogapractice #yogainspiration 2025-09-25 05:31:35 .. 0 -100% 10 -39%
Day 24 of #ShoulderAwakening: Hstand tucked super rounded For today’s assignment we got a head tuck + deep compression😅. For those practicing with me, head to class 💻#420 “Mastering head tucks in inversions” which will explore & sharpen our proprioception in a number of ways, while having a lot of fun in the process (there’s a reason why this is a crowd’s favorite… just saying). Read this prior to your practice today: 🧶 doing this at the wall will make it MUCH easier. It’s up to you to challenge yourself slightly more by trying not to touch it with your back; 🧶 a good first step is to close your eyes in your regular tucked Handstand. Often times we don’t realize how much we rely on our eyesight to balance. Try to ‘see with your hands’, close your eyes and tune into palms & fingers’ sensations every micro second. Hold 20-30 secs & repeat x2-3; 🧶 repeat same thing looking down to the wall behind (or, at the very least, the other end of your yoga mat). Try to do the move without altering your balance. In other words, don’t move your shoulders as you lower the head!; 🧶 depending on how much you (over)engage neck & upper traps, when you lower the head you may need to shift hips slightly more over shoulders. Notice how this will make your Hstand straighter🙌🏻; 🧶 to tuck legs further into ribcage, think of rounding upper back & ‘knitting’ ribs closer together. It’s NOT about moving shoulders more forward (though they’ll have to travel quite a bit), but more about turning yourself into a little ball of energy ☄️; 🧶 if you’re in the pose and you can extend legs slowly to the floor without falling (see clip), you’ve found a good spot👍🏻. Try x4-5 holding each for a few secs… quite exerting, I know! 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻. #handstanddrills #handstands #cyogalife #cyoga #yogachallenge #yogacommunity #yogainspiration #yogapractice 2025-09-24 05:31:46 .. 0 -100% 8 -52%
Day 23 of #ShoulderAwakening: Natarajasana on the belly Last #backbendpractice of the month, once more focusing on deeper shoulder flexion & thoracic extension which will translate into better Handstands. For those practicing with me, head to class 💻#357 “Cute Puppy Backbends” which is not super tough and it’ll make your upper back feel amazing afterwards. Read these before practicing: 🐍 warm up intently so you don’t fall into your usual ‘traps’. If your shoulder always pinches, or low back bothers you, go less deep (try the standing version first), dial down how much those areas are ‘helping’ and tone up others that usually stay ‘behind’ (like t-spine); 🐍 wall distance is essential. You want to be a little ‘too close’, so it’s hard to walk feet up. Breathe a few times simply lifting knees up & press feet on sideboard. Come up/down a few times to soften upper back & calm nervous system; 🐍 you can do the same thing with feet up on the wall, bend/extend knees to push more/less into thoracic area; 🐍 straighten arms as much as you can, brace elbows to floor trying to ‘hug it’. This will help with shoulder ER, protract scaps & breathe a little easier; 🐍 I like to tightly hold the end of my mat, to deepen the stretch along lats; 🐍 make sure that floor Puppy is pretty comfortable before bringing 1 leg to head. Use strap around foot (like shown in the clip), to complete the bind if needed; 🐍 as leg goes over and you grab foot, the body has a tendency to slightly come out of the arch. Keep sinking chest down & back towards wall (arms are no longer helping you do that so you need to create the intention with your spine, not pulling with the arms!); 🐍 absolutely no neck discomfort. If you feel it there, during or afterwards, it’s likely because you’re pushing too much into your cervical spine, instead of going slightly lower. Lots of things to pay attention to so, go slow and prioritize quality of movement over depth👍🏻! 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻. #yogabackbends #yogabackbend #yogaasana #cyogalife #cyoga #yogachallenge #yogacommunity #yogainspiration #yogapractice 2025-09-23 05:32:06 .. 0 -100% 11 -33%
Day 22 of #ShoulderAwakening: Hstand diamond hands Moving hands closer together will be tougher to balance but easier to maintain the push. For those practicing with me, head to class 💻#175 “Inversions, middle Splits & seaweed moves” which has tons of exercises, new ideas and explains in depth the process (remember the first 7 days are FREE if you’re new to the library👌🏻)!. Read these before practicing: 💎 if bringing hands together ‘freezes’ you or you can’t jump comfortably, start smaller and shorten your usual hand distance 1’. Regardless of how many Hstands you nail today, keep that narrower distance throughout your whole practice. If you shorten that distance a little each month, pretty soon you’ll be able to do this without overthinking it and your overall alignment will be better👍🏻; 💎 another reason for the diamond hands is that it’ll highlight if you tend to lean onto one shoulder more than the other, or if you side bend or tilt pelvis to one side. In other words, it’ll show crystal clear (pun intended) what compensation patterns you have going on; 💎 because hands are closer together, there’s less margin for error in the side-to-side motion. It’ll force you to be more accurate in the jump, as well as more precise pressing & balancing; 💎 if you press into this, for me, shoulders can’t go ‘as much’ forward as in a regular one. I have to hollow a lot more low abdomen, project sacrum up & legs out like crazy (hello glut meds🍑), to float; 💎try to stay as close to 1 min as possible. Repeat x2-3 and you’re done today 💥! 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻. 2025-09-22 05:31:17 .. 0 -100% 11 -33%
Day 21 of #ShoulderAwakening: Funky Pincha holds Funky Pincha is a great way to challenge your strength and balance. Today’s all about holding it steady and pinpoint weaknesses. For those practicing with me, head to class 💻#356 “Connecting dots & abs for Funky Pincha” which, as the title says, will help understand the issues you may have and provide options for all levels (besides some abs 😛!). Main issues people encounter here: 📐 they can’t really press or jump into this inversion: if this is your problem, record yourself, watch if you send shoulders way too forward before going up. Chances are you are so hips don’t have a chance to land on top of them. You’ll likely have the same issue in Handstand so, remember, shoulders remain still, head in and let hips go “over” them; 📐 if possible, work on the press variant, use blocks or a chair to climb outer leg (like in the vid). Face wall if needed. Send free leg vertical or into Transversal Splits, HOLD it there noticing where hips need to go in order to float the other leg up. Stay 10-20 secs, I mean that! Repeat x2-3 on each leg and things will get exponentially better very soon👌🏻; 📐 elbow in the air needs to hug into side ribs. It may not move much, but the intention needs to be there so serratus, obliques, intercostals & other side muscles can help stabilize this inversion. Remember you’re creating strength not just in the upper body but the trunk as well; 📐 squeeze elbows towards each other (shoulder ER). If legs or torso turn, is likely because you’re not anchoring yourself as much as you should; 📐 tuck pelvis & pull abs in, to avoid arching at the lumbar and unnecessary movement; 📐 aim to hold this 1min on each side, constantly check misalignments and what areas give up first. This will give you a better idea to prepare a more targeted warm up, perfect for you👍🏻. 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻! #pinchamayurasana #pincha #handstanddrills #yogaasana #cyogalife #cyoga #yogachallenge #yogacommunity #yogapractice 2025-09-21 05:32:12 .. 0 -100% 9 -46%
Day 20 of #ShoulderAwakening: Chakorasana The reason I chose this pose today is so that you can stretch gluts, mobilize hips and depress scaps after so much elevation in your 🤸🏻. For those practicing with me, head to class 💻#393 “Incorporating blocks into hip openers” which is not incredibly hard for the hips and will provide lots of relief & opening in areas we’ve been overworking lately👍🏻. Pay attention to these points: ☸️ if leg doesn’t go behind the head, you can climb it onto its shoulder & practice the same #armbalance although, if it’s starting to go back there, it’s actually easier to float up (small trade off!); ☸️ a strap around foot & opposite shoulder is effective if your leg can ‘almost’ stay there. Nonetheless, try to push back with the head, training your neck for the job it’ll eventually have to do once you remove the strap. Also, the tighter the loop, the better; ☸️ use blocks under hands if you feel arms are ‘short’ or want bigger movement depressing scaps; ☸️ gaze upwards will also give and extra lift👆🏻; ☸️ a lot of people struggle with the free leg because they can’t bring it to chest. If that’s your problem, try to send hips as far back as you can (leg parallel to floor), then as far forward as possible, think of squeezing a block between thigh & abdomen (or actually place one there🧱); ☸️ by training those 2 more ‘extreme’ angles (hips really far back, then super forward), instead of just lifting straight up, you’ll learn to move between the 2 of them with ease and, eventually you’ll swing big time. Hold 20 secs each side & try to do it twice✌🏻. 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻! #hipopener #yogahips #handstanddrills #yogaasana #cyogalife #cyoga #yogachallenge #yogainspiration #yogacommunity #yogapractice 2025-09-20 05:32:10 .. 0 -100% 9 -46%
Day 19 of #ShoulderAwakening: Zig-zags around blocks The slower you go here, the more ☠️ you’ll end up but, once more, it’s a great exercise to maintain the push & strengthen the body front. For those practicing with me, head to class 💻#419 “Flying those eagles”. Before practicing, consider these: ⚡️if you don’t have blocks, put 5-6 small objects similar in size, in a straight line with the same distance between them (set up takes a minute but it’s worth it); ⚡️there are 2 ways to walk here: moving hands and feet at the same time (faster) or moving hands first, then feet. I chose the latter because I want you to feel all the feels and slo-mo them as much as possible😇; ⚡️notice that feet are always together & moving from side to side, while hands are on each side of the blocks. In other words, your shoulders are always in the middle but your hips are the ones that swing; ⚡️how high/low hips go will also determine how tiring this is: if you stay in a small DDog the whole time, it’ll be less exerting than walking the hands all the way into a Plank, then slide feet in (more work). Repeat this drill a few times and try both ways👍🏻; ⚡️toes pointing back is also more exerting than curled under; ⚡️engage obliques to force legs to pass over the object to the other side. For those looking for creative ways to do abs, this is your playground (class has more ideas too!). Have as much fun as you can…😉. 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻! #handstanddrills #yogaasana #cyogalife #cyoga #yogachallenge #yogainspiration #yogapractice 2025-09-19 05:32:01 .. 0 -100% 9 -46%
Day 18 of #ShoulderAwakening: Down Dog on chair & floating forward Highly underrated drill that will improve upper body strength & clarify hip & shoulder positioning. Grab a chair and let’s get to it! For those practicing with me, head to class 💻#347 “Finding calmness in inversions”, which, as the title says, will provide with exercises and ideas to be more calmed and steady upside down… a must do from the library👌🏻. Before practicing, take a look at these: 🪑plant hands on the floor, fairly close to the chair so that, as you walk feet to the edge, hips will feel on top, or even slightly over, your shoulders ; 🪑 it’s normal to be scared or even ‘freak out’ a little, even if you CAN do Handstands already! If that’s your case, it’s probably because you allow shoulders to go too forward, hence hips never rest on top of them; 🪑 if legs feel too heavy, is because hands are either too far from chair, or shoulders too far forward (or both!). Shoulders need to remain in place, on top of wrists or, if anything, move them slightly towards the chair behind (aka, ‘open’ them more); 🪑 lift 1 leg at time, heel to butt, hold 5 secs then switch. Do x5 each. Leg on chair is very light. If you feel it getting heavier is because hips are dropping or shoulders are out of position; 🪑 the slower & more deliberate the moves, the easier to find your balance in a tucked Handstand. If your kicks aren’t consistent and you can’t find your balance, this drill takes the kick element out and forces you to focus on the balance and alignment; 🪑 if you have a great tucked Hstand, something I do in my #practice is alternating which leg tucks first and hold each tuck for 15 seconds. See if you can make it to 6-8 tucks (90 secs to 2 min👌🏻) or even longer. Repeat until exhaustion and thank me later😛! 🏠 Practice with me from home, anytime, anywhere: cyogalife.com and take flight🙃🤸🏻! #handstanddrills #handstands #cyogalife #yogaasana #yogachallenge #cyoga #yogacommunity #yogainspiration #yogapractice 2025-09-18 05:31:32 .. 0 -100% 10 -39%

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