S U N I N A

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stretch Archive

Tuesday

17

June 2014

HALF PIGEON POSE

Written by , Posted in Beauty, Body, Clarity, Love, Mind, Skin Glow, Yoga

yoga 168 Sunina 03965 Half Pigeon! Holding onto stress shows! Release all stress, allow yourself glow instead. The hips hold our emotions, release and forgive. Pigeon pose stimulates the internal organs, making space. It stretches out the psoas muscles, groins, and opens up the hips so we have greater range of motion.

Start at downward facing dog, lift the left foot up, stack the hip, bend the knee, stay here for a moment and stretch out the inner thighs and groins without losing the even balance found at the palms of your hands pushing the weight away from your wrists. Fully feel the sensation, inhale and pull the left knee forwards to the left wrist and lay the shin down gently in front of you. Lower down to evenly sit, opening up the hips. The back leg is active, point the toes. Pull the ribcage in and up, rise high with a tall spine, shoulders back, relax the jaw. Hands are by the sides in finger stand. Option to fold over the knee and relax the forehead down onto the ground, fully relaxing the shoulders and neck. Stay for 8 to 10 breaths. Gently feeling the sensation of the hip flexors opening and making space for emotions to arise, and release. Switch sides by rising back up slowly, palms to the ground for downward facing dog.

xx love & light.

Yogini thought of the day: Never take anything personally!

 

Wednesday

16

April 2014

SIDE LUNGE STRETCH + TWIST

Written by , Posted in Body, Clarity, Mind, Self-Care, Yoga

sunina_sidelungestretch

Try this dynamic side lunge to stretch the glutes, hamstrings, and hip flexors. Start with a wide-legged stance, bend the left knee all the way down and balance on your tip toe as you extend the right leg all the way out energetically. Lengthen the spine on an inhale, then twist towards the right extending the right hand up to the sky while opening up the chest. With every inhale you lengthen, and every exhale you deepen the stretch. Stay for 3 to 5 breaths. Switch sides.

Get out of the mind and into the muscles.

xx love & light.

Tuesday

15

April 2014

LIZARD POSE

Written by , Posted in Body, Clarity, Self-Care, Yoga

sunina_lizard

Lizard Pose, or Utthan Pristhasana! A dynamic stretch for your hip flexors, spine, chest, shoulders, psoas, legs.

Here’s how you do it: Start at downward facing dog, step the right foot forward into a low lunge. Drop the left knee, drop the left forearm down to the ground, flex both feet. Bend the left knee in towards the tailbone, for a deeper stretch use your right hand to bring your left foot in closer to the tailbone. Simultaneously opening up your right side body and chest towards the sky. Keep the right foot flexed and for an even deeper stretch into your psoas and groin muscles, roll the right foot out onto the outer edge of the foot. Take 3 to 5 slow breaths here, then switch sides.

xx love & light!

Photo by Rebecca Tello.

Tuesday

8

April 2014

BOUND ARCHER POSE

Written by , Posted in Yoga

SUNINA_ARCHER Bound Archer Pose or Baddha Akarna Dhanurasana! This is a deep hamstring, groin, and hip flexor stretch. It strengthens the arms and legs, stretches the chest and opens up the heart. Breathe through this challenging pose for 3 to 5 breaths.

Here’s how to do it: Sit in dandasana, with both legs extended out in front of you. Hinge forwards, lift your right leg up to the sky as you use your hands to assist the leg up and behind your right shoulder. Interlace the hands at the base of your back. Straighten the leg, lengthen the spine, gaze forwards. Be sure to sit the tailbone all the way down to the ground staying even in the hips (not leaning over more to one side than the other). Breathe! Feel the stretch, amazing.

xx love & light!

Photo by Rebecca Tello. 

 

 

Wednesday

2

April 2014

SPLIT [PRACTICE]

Written by , Posted in Attractive Energy, Beauty, Mind, Sexy Tone, Yoga, You

SUNINA_BEAUT_SPLIT

Split pose or Hanumanasana!

I am getting ready to switch up my sequence just a bit to be more about hip openers. So I thought about adding this as a peak pose in the near future! I love having a 90 minute class, there is so much to play with. Will also be incorporating something really cool soon– being hush about it for now until the full sequence is complete.

For now, here is how you practice for splits! A: First, stand on your knees, extend the right foot out in front of you, hover over the foot, stretch the hamstrings, the hips. Really feel a nice stretch happening, keep the legs and core engaged. B: Slowly, slide both feet out, the front foot extending forwards, the back foot extending backwards, staying tall in your spine. Lifting as you go down, breathe. Stay for 3 to 5 breaths.

xx love & light.

Remember to always be compassionate towards those who are not yet awaken- especially if you were once that person.

Sunday

30

March 2014

IN LA: BUSINESS TRIP SELF-CARE TIPS

Written by , Posted in Body, Clarity, Mind, Self-Care, Skin Glow, Sunina, Work, Yoga

inla So incredibly grateful for my short but sweet trip in LA. It was so productive! Quite honestly it’s been so non-stop that I’m happy to have any down-time and/or alone-time for self-care. I gathered some tips on what you can do for yourself when you travel for business, here are some business trip self-care tips:

  • Wake up 15 minutes earlier than normal just to breathe, stretch, and meditate.
  • Really indulge in every bite of your food whenever you get a chance to sit and eat!
  • Use aromatherapy in the shower, eucalyptus is my favorite! It’s uplifting, refreshing, and helps with fatigue.
  • Pack Yoga Tune Up balls! They are small enough for travel and you can pop them out anywhere for a quick self-massage. They are only $12 and you can get them here.
  • Stop and smell the flowers! One of the best benefits of stopping to admire flowers is that it instantly makes you happy- natural mood booster!
  • Eat for fuel and nutrients. Skip sugary foods and excessive caffeine. Go for greens, protein, vitamin C packed super foods to give you natural food and energy. You’ll glow on the go! Lol

These are some things I did for myself which did not take much time while on this trip. With a packed schedule and limited time with maximum productivity- these little bits of self-care will go a long way. Soooo grateful for everyone that made this trip a bright and beautiful one! THANK YOU.

xx love & light.

Wednesday

26

March 2014

OUTSIDE RUNNERS LUNGE

Written by , Posted in Body, Strength, Yoga

sunina_lizard_prep This is an amazing stretch for anyone, especially runners to really get into the hip flexors and hamstrings.

Here’s how to do it: start at plank pose. Lift and place the foot lightly to the outside edge of your right hand. Knee is over the ankle, the back leg is extended super straight behind you finding a deep stretch in your hips, groins, and hamstrings. Take 3 to 5 deep breaths here and switch.

xx love & light.

 

Tuesday

21

January 2014

HERO POSE + TWIST

Written by , Posted in Attractive Energy, Inner Purity, Yoga

image

Hero Pose is great for improved digestion, better posture, and knee, calf, ankle relief- calling all ladies in heels!  Start by standing on your knees so they are aligned with your hips. Press the tops of your feet down and into the ground. Open your calves out to the sides and sit your hips down to the ground, your butt sits between your heels. (if your butt doesn’t touch the ground, sit on a yoga block or a rolled up yoga mat). Sit up tall, twist to the right, right hand is placed behind you, left hand is resting on top of the right thigh. Stay for 7 to 10 breaths. Repeat on the other side.

xx love & light.

Friday

1

November 2013

PRINTABLE: YOGA HIP OPENERS

Written by , Posted in Yoga

image

Happy Sweet November! Here are a series of Hip Openers, printable or screenshot-able for later reference, yea!

Many of us spend our daily hours sitting in front of a computer and we get tight in our hip flexors, which cause lower back pain. Lets prevent and/or heal! Take a few minutes to try these 6 hip opening stretches, take 5 breaths in each pose. Do at least one everyday.

1) Warrior 1, 5 breaths each side.
2) Warrior 2, 5 breaths each side.
3) Triangle, 5 breaths each side.
4) Pigeon Pose, 5 breaths each side.
5) Goddess Pose, 5 breaths or more.
6) Happy Baby, 5 breaths or more.

xx

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