was successfully added to your cart.

Winter Yoga Mix Sequence

By | Yoga Sequences | No Comments

Anyone else trying to get out of the house during this winter storm? Me too, me too. Looking out my Iowa window, I see rain turning to ice, and more snow coming down. It looks like I might be house ridden for another day or so. Which for me, means no studio time. Which really disturbs my practice and the balance of my body. Not only having scoliosis, but having 2-13 inch rods in my spine, this cold weather makes my back hurt even more than a normal day. The aches and pains continue while the snow comes down.

So, if you are at home, or just need a quick sequence to follow along to, here you go! Move your body around to warm up!

Start Seated. Cross legged, or legs straight, whatever you decide. Take a few long inhales and deeper exhales. Set an intention within your body of what you would like to accomplish over the next few minutes. Continue to keep that intention with you while you move your body.

On your next inhale, reach your hands to the sky, on your exhale, bring your right hand along side of you and reach up and over your body with your left hand, stretching out your left side. Hold here for a few breaths. Come back to center. Same thing, other side. Repeat two more times on each side.

Press forward into a table top position. Making sure your shoulders are over your wrists, hips are over your knees. Spine will start long, if comfortable. Hold here, focusing on the intention you set, and focusing on the inhales and exhales. Then connect with your breath with the movement of your body. Move through your cat/cow poses during your breath, moving your spine from neutral to a C-shape for (cow) and then pressing the mat away from you into a cat back spine (cat pose). After a few breaths, come back to center, spine is neutral.

Tuck you toes, lift your sit bones, and press them back, lifting into a downward dog pose. Peddle your heals out for the first few breaths. Then walk your feet to your hands and grab for opposite elbows, holding in a forward fold. Feeling the energy move from your toes to your heels. Bring your hands to your hips, and take a deep inhale, coming into a standing position.

From here, you can move through a few Sun Salutations and then finish your practice the same way you started, coming back through your cat/cow poses and back to seated to stretch out your sides.

Take care! Stay safe out there Midwest friends!

Namaste!
Kela Marie

January updates!

By | Life Inspiration from a Yogi | No Comments

January is SUCH an exciting time of year!!  New beginnings mean LOTS of new & returning yoga students, reminding each of us just how important and sacred this practice is as it works through our lives.  So many of us use this time as our only quiet space between busy times of chaos- so let’s all remember to practice mindful silence to respect our fellow yogis!

Coming up: workshops!!  Keep up with our email list & Facebook events to see what’s next that you can learn from our studio.  Utilize our space to make the most of your practice & GROW with it!  We love always challenging ourselves to learn new things, and then taking those new ideas back into our daily routine.  Remember, “A mind that has been expanded by new knowledge can never go back to its old dimensions”.
Let’s chat retreat for a moment: WHOA, this month is the last chance to get in on over $100 SAVINGS on your May 17-19th, 2019 yoga retreat.  We are so excited to bring in new teachers, topics, and give ourselves a chance to get away.  Would you like to join us but are on the fence?  TRUST US, life will go on without you having to be an active part of it for a couple days.  Give back to yourself, take time to unplug, and give yourself the chance to know what that truly feels like!  We hope this will be an awesome opportunity to build stronger connections within our yoga community as well as within ourselves as individuals- don’t miss out on your perfect opportunity to sign up!  www.backwardsyogaiowa.com/yoga-retreat/
Alright, that’s what we’ve got coming up this month!  Remember to welcome new students, be kind to yourselves, and be open to new opportunities.
Namaste friends,
Angela