improve flexibility

Improve Flexibility

As we all know if sport is not your friend some exercises are more than hard for your body and mind.

Because of that we decided to relax and improve flexibility so what’s the best way if not Yoga?

PS: Yoga helps you to: Be happier, Found a healthy lifestyle, Relaxes your system, Helps you focus, Eases your pain (like period pain), Builds awareness for transformation, Betters your bone health…

Yoga: Warm up Workout!

Yoga: Flexibilty and Stretching!

Yoga: Relaxation & Flexibility!

Yoga: Workout for Beginners!

Remember! every single exercise should last 1 minute(or more depends of your body and how comfortable you are with Yoga exercises)

In all aspects of life, the body and mind are constantly adapting. Our muscles become stronger with continuous contractions. Our minds become more resilient against reoccurring stressors. Our immune system learns to react faster to incoming bacteria. Humans are astounding, really. We are so completely flexible towards improvement, not only physically, but mentally as well.

Here’s the thing about yoga

Originally posted by kundalini427

I’ve been doing yoga for a little under a month now, and my general fitness and flexibility has improved so much already

At the start I could barely hold downward dog for twenty seconds, now I’m practically begging to get into it as release after a thirty second plank

I’m still (BMI speaking) obese, yet yoga at home is helping me improve my fitness and tone my body in ways that going to the gym just can’t

I honestly recommend yoga to anyone

You don’t have to be into the spiritual side of it, the health benefits are so great regardless

I’d recommend this twenty minute beginners video if you’ve never tried it before. Keep coming back to that video until it’s easy - you don’t need blocks or resistance bands, you don’t even necessarily need a mat, just 20 minutes and enough space to comfortably move (a front room or bedroom is perfect)

Once that video is easy, you can comfortably hold all the poses without needing breaks, you can move onto the 30 day yoga challenge - linked to Day One

Granted, I’m still a newbie when it comes to yoga, and fitness in general, but this is a fun, relatively easy, and most of all free way to get in shape and feel healthy

I love it, and I hope y’all do too



In this video, I break down how to flip your grip to get into the yoga “King Pigeon” posture. I also share my tips on how to improve flexibility for the pose. The full expression of King Pigeon requires much hip flexor and quad flexibility, as well as back and shoulder flexibility. This is an advanced flexibility posture and should be attempted once above mentioned muscle groups are warmed - happy stretching!

Here is a guide master list of youtube videos that will help on flexibility.  As a yogi, I notice that I struggle more on poses that require lots of flexibility because I get stiff a lot.  So here is a master list that will help improve your bendiness :) Enjoy and have fun bending! 

Full Body Flexibility 

Morning Yoga for Flexibility 

Yoga for Back Flexibility

Yoga for Hip Openers 

Yoga for Shoulders

Yoga for Splits 

Remember not to push yourself :) If you do these videos and you find you cannot do a pose, do a variation and keep on practicing!! Namaste.


I get a lot of questions like how do I get better at this pose? How can I improve my flexibility?
We are always looking for secret shortcuts and magic overnight formulas, it’s human nature. But I usually give the same answer. And I know this is not the answer you want to hear… PRACTICE!
How do you get better at something? You keep on doing it- again and again and again.
You get out of your yoga practice what you put in. If you commit 100% you will experience the full benefits.
Enjoy the journey, enjoy the progress, no matter how slow.
#yoga #progress #practice (at Manchester, United Kingdom)

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anonymous asked:

I feel like I'm too fat to properly do yoga. I have a hard time bending in certain positions, because my tummy is in the way. I just started getting back in to yoga, will this get better with improved flexibility, or just with weight loss?

First off, know that you are not alone! 

For lots of the poses, we’re really not supposed to be “sucking in” a lot because it affects our breathing pattern. So as you move through your yoga practice, experiment with props and leg placement to allow a little more room for the belly.

You can modify certain poses by using blocks. For high runners lunge type poses, you can use blocks underneath your hands, so you dont feel super cramped in front. Most if not all yoga studios have them. I own yoga blocks … they’re great. 

For twists, you can do a few things. For seated poses, I like to elevate my hips on a blanket. You can widen your feet a little. And/or you can just physically move the stomach out of the way. If those things don’t work, maybe you can modify the pose by lying on your back. But adjust your body here and there to allow for more tummy room. 

Always remember the intention of the pose. For example, if an instructor says “Belly to the thighs” for a forward fold, yours might already be there! But if you focus on lengthening the spine and pushing the hip crease back, then you should be closer to reaching the benefit of the pose. 

You can also look up prenatal yoga classes! This is another group of people with stomachs in the way! 

Realistically speaking, there are a lot of yoga instructors not experienced with the ins and outs of larger yogis, so it’s okay to do a little research after running into some troubling yoga poses. 

Best of luck and thank you for the question/concern. Know you’re not the only one with it. 

Alternatives to Yoga, for Catholics

The New Year is an ideal time to begin to put into action your new plans and resolutions for the year ahead.

Health is wealth, and it is vital to take care of your body via diet and of course, regular exercise.

If like me, you hate the idea of going to the gym, there are lots of other activities to help keep you fit.

Yoga seems to be very popular, but as Catholics and Christians, we know that Yoga is not permissible due to it being based on Hindu philosophies and Eastern mystical theologies which is in dissonance with Christianity. 

Here are some alternatives to yoga you can use:


I am a big fan of ballet, which combines dance, stretching, flexibility and also strength training.  It not only improves your posture, strength and flexibility, but it can keep you trim and fit too. 

I am naturally very slim so I don’t do much cardio or fat-burning exercises, however ballet is a very good way to improve muscle tone and core strength.  


Originally created to help athletes recover quicker from their injuries, pilates is fast becoming popular.  It makes a great alternative to yoga as it also helps you improve flexibility, endurance and strength.  I also practise pilates and rotate between this and ballet 2-3 times a week for my strength and flexibility.


I used to do this years ago and rather enjoyed it.  A lot of men will love this too if they find Ballet not challenging enough.  Calisthenics helps improve muscular and aerobic conditioning, as well as improving, balance, agility and coordination.

Feathers, Part 4

Hello again, lovelies!! I bring you part four of Feathers. As always, many, many thanks to @charminglyantiquated for creating @elsewhereuniversity and letting everyone play. :D Part 1 Part 2 Part 3   Oh! I’ve also started cross posting this to AO3. you can find it here.



Slowly, slowly, he steps aside. You wave your group though the doors, nod as he makes the ‘I’m watching you’ gesture (you’d expect nothing less), and step through.

Part 4:

You spend four days in the library. Well. You spend four days-worth of hours in the library, only seven or so of which really pass. The books you sought were deep, deep in the library indeed.

It’s Not-Jenna who finds the treatise, though you think she might not have done it on purpose. She was trailing her hands along the spines of the books you’d all already looked at, and knocked the last in the row off the table. She’d bent to retrieve it, and found herself at eye level with the tome.

(It really is a good thing you’re so deep- the squawk she’d let out would have been enough to have you evicted, had a librarian heard it.)

As it is, it took Not-Jenna finding it, and Cat-Eyes to navigate the spell work keeping it on the shelf. You ended up having to pluck it out while Thirteen used a rolled up magazine to beat back the grasping tendrils that kept reaching for it until Not-Jenna and Cat-Eyes could find a different book of the same size to give to them.

You were all quite glad to retreat to the library’s cafe, after that.

Keep reading

anonymous asked:

sorry but otabek has some Spicy Leggs™

When Yuri invites Otabek to his studio for some basic ballet training to improve the Kazakh’s flexibility, he doesn’t expect to be so distracted.

Well, obviously he’d be distracted by Otabek, but he doesn’t expect to be so distracted by his legs.

Yuri had never seen Otabek in shorts before. If he did, he definitely would have remembered.

All the skaters had muscular legs - Yuri himself had crushed a watermelon between his own as part of a challenge with Mila - but fuck if Otabek’s tanned thighs weren’t the most gorgeous thing he’d ever seen.

Yoga for beginners?

Hey guys! 🌈✨

I really want to seriously get into yoga, but I don’t really know where to start (plus i have little flexibility)! So if you guys could recommend your favorite beginners yoga videos/images or challenges i’d apreciate! I have some stuff about the sun salutations, and i’m going to begin with that.

So if you could help me to help improve my flexibility and learn some yoga skills, that would be super cool!! 🙌🌺🌿


Ok! So I’ve been getting a TON of questions lately and I’m going to start working on answering the most frequent ones here for you guys. This is a work in progress, so give me a couple of days to get it completed!

What are your stats?
I’m 25, female, 5′0, and as of writing this, 110lbs. I started my weight loss journey in late June 2016, at ~171lbs. (I likely started closer to 175, but I didn’t weigh or take a progress picture until a week or two later.)

How did you lose the weight?
Primarily through calorie counting. I didn’t go to the gym at all until I had lost the first 25lbs, and even though I do maintain a fitness routine now, counting calories is my primary method of weight loss. The gym is for fitness; weight loss is achieved in the kitchen.

Do you follow a plan/regimen?
No. I weigh and count all of my food. I use a food scale to make sure that everything is weighed precisely - no guessing. I don’t restrict anything. It’s super simple, but simple doesn’t always mean easy.

What app do you use to count calories?
I started off with LoseIt! and then switched to My Fitness Pal because it has a bigger food database. As of writing this, I’ve logged over 250 consecutive days of food tracking in MFP!

What do you eat?
In short: whatever I want, as long as it fits into my calorie goals for the day. I have one “cheat” meal a week, but I still try not to go crazy. I realize that this is a question that a lot of you are really interested in, and I think I will make a separate post that thoroughly addresses my eating, grocery hauls, etc.

What do you do at the gym?
I go 3x a week at 5:30am, but I don’t follow a super strict plan. I have a rough schedule that I tweak if I need to, but the most important thing for me is that I am active and doing something. A workout that you hate is a workout that you won’t continue doing. Currently my plan goes like this:

  • Monday: Home workout. I change this up regularly. Currently I am doing mostly Pilates and Yoga, to improve flexibility and core strength. I use the Blogilates videos for Pilates. I also use the Tone It Up routines. Home days are all about variety; they keep things from getting stale, and often I am able to hit more nuanced muscle groups that the gym doesn’t get so well.
  • Wednesday: All cardio. I’m a big fan of the treadmill with high incline. I spend an hour on the treadmill and change my speed and incline at 10-minute intervals. I challenge myself as much as possible without making it a torture session. I want to work on jogging next.
  • Friday: Cardio and full-body. I do a ten-minute brisk walk warmup, and then the full-body weight room at Planet Fitness. I do two sets of ten on each machine, as heavy as I can lift, and then I finish with 20 minutes of moderate cardio.

(This is another post that I may expand on in a separate thread, if you guys are interested.)

How long did it take you to lose the weight?
I’m still ten pounds away from where I would like to be, but it took me roughly ten months to lose the first 60lbs.

As I said before, this post will remain a work in progress for some time. I’ll add on to it as I see fit, or as more questions come in. If there’s something that I didn’t address here, please feel free to message me! I love to hear from you. c:


Happy happy birthday to this tiny ball of talent❤️❤️❤️ @ellianawalmsley_ I can’t believe you are 🔟 already! Stop growing up please!!!😘😘 you’ve come so far in the past couple years it’s crazy!! You’re gonna go so far in the dance world 🌟🌟 love ya @ellianawalmsley_ ❤️❤️❤️ #littledancer#improv#dance#happybirthday #ellianawalmsley #dancemoms#river#flexible

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Four years ♥

Mine since January 3rd, 2013  ♥ ♥ ♥

December 2012: I was searching for my very first own horse, looking for something about 8 years old, 150 cm height, solidly ridden, preferably Iberian breed (or mix), that could teach me more and be an uncomplicated companion for a first-time horse-owner. My family has zero horse connections so I was on my own with searching. After not having luck with one adorable small horse (bad legs) and the “horse of my dreams” being bought by a friend of the breeder before I even had the chance to test ride him, I was feeling pretty down when I read my Finn’s sales ad. Gelding, 4 years, Hanoverian, suitable for beginners, located close to my hometown. I thought “why not at least try him out?” and called the people selling him.

still at the seller’s barn, first photo I have of him

First impression: adorable face, far too tall, sort of in an awkward state of growth. I got on and yeah, it was far from perfect because he hadn’t been under saddle for long and I had zero experience with young horses, but after all, it somehow worked. So, he passed the vet check except for being diagnosed with Shivering and I got him for a very cheap price. I was floating on cloud nine! Those magical words “my horse”, mine and mine alone. I didn’t want to leave him on the first evening in his new home. My parents dragged me home, or I would have slept at the barn. :D


I was sort of overwhelmed with such a young, inexperienced horse, being young and unexperienced myself, too, and after some weeks of horrid riding - him not bending and breaking out over the outer shoulder, not moving forward or over his back, dragging me around while lunging and so on, I found an awesome instructor who started lots of young horses herself and worked on the foundations with us. She also taught my horse double-lunging when we had a long saddle-less phase, because my dressage saddle didn’t fit anymore and I wanted a western saddle and had one costum made. Finn was going through those young horse phases when he tested out his limits, so it was absolutely right to do lots of ground work and less riding.

awkward 5-year old body (this was one month after his 5th birthday)

winter 2013 - summer 2014:

I didn’t have any ambitions at all, mostly went trail riding, my horse didn’t really move like the dressage-bred warmblood he is but was rather happily plodding along (slightly on the forehand, shame on me) on light contact. In retrospect, I believe it was actually a very good thing I didn’t “work” with him but went on relaxed trail rides, because he was still busy growing and was not mentally ready for strenous work. That was actually a really happy time back then. I didn’t have any expectations, so I almost never got frustrated at our lack of progress and we went exploring the trails and he became a great horse to ride past anything we met outside.

Summer 2014: 

I would say it was about summer 2014 when my interests changed. I had my dressage saddle re-fitted for him and took more lessons with the goal to improve his gaits, flexibility and most importantly, my riding. He was never really well-muscled, always more a gangly type, and we struggled with contact and rhythm because of this. He had enough stamina for trail riding but not for tight circles and collected gaits. But now he really tried to do well and we made rather quick progress and had lots of breakthrough moments, as well as a lot of fun learning new things.


We moved along in dressage, but at a snail’s pace. We started “jumping” a tiny bit, crossrails mostly. Several times I had immense self-doubts upon seeing all the talented riders at the barn starting in competitions every weekend and thought I wasn’t good enough for my horse, who had developed rather nice gaits, esp. the canter, and looked awfully good when being worked correctly. Sometimes I woud get frustrated and push for more than we were both ready for and threw us back miles. Finn would no longer trust my aids and stop cooperating. There were several fights I’m not proud of.

We also had wonderful phases when everything was perfect, though.

What really made things change was when I participated in our barn intern show and started in a costumed E-level dressage in October, both my and Finn’s first competition. The judge’s protocol was, rightfully so, brutal and we only got the last place.That was when I didn’t want to sit on my horse like a wet rag anymore and had the strict goal to dramatically improve my riding. At that point I really got ambitious and was no longer frustrated at my horse, but exclusively at my seat and after some dressing-downs by my instructor I finally stopped doing some mistakes and we started floating. The only thing holding back my horse was me blocking his movements by leaning forward and not correctly swinging with his rhythm. Once this issue was resolved, it felt like a completly new horse. I could hit myself for not getting sitting trot on my incredibly bouncy horse down right earlier.

This is a photo of the trainwreck dressage. 

We also participated in a 14 horse quadrille infront of hundreds of people for our barn’s Christmas show and he was a real trooper, not batting an eyelash.

2016 – our great year

In January, he gave me the biggest shock of my life when he had a really bad impaction colic and had to be driven to a clinic and fought for 4 days until he finally pooped normally again. It was a long recovery and after that horrible scare he even got more spoiled than usual. When he was back to riding strength though, he was unstoppable.

My horse moved on a completely different level now, we no longer had any trainwreck rides where nothing went right but always found harmony. I felt a lot more confident than ever before and did stuff like riding bitless with only a rope-halter, jumping small fences and even oxers because my dressage horse actually jumps rather well (only I look like a potato). We had a great summer and got third place at the very same competition we screwed up so badly last year.

Thank you, Finn, for putting up with my less than excellent riding, for cheering me up when I’m feeling down, for all the gifts and perfect moments you gave me and most importantly, for always being there for me! I cannot imagine life without you anymore and buying you was the best decision I have ever made.

I love you, my dear.

anonymous asked:

So if my character started doing ballet when she was 16 years old. What stretches or workouts could she do to improve her flexibility and core strength? I plan for her to be one of the best, but I don't know to explain all that...

Hi there!

Flexibility and turnout depend as much as on natural predisposition as on exercise. Say that your character has naturally flexible hips and joints, then it will be relatively easy for her to reach a good turnout, otherwise it might be extremely hard.

As I‘ve said before, children’s joints are more flexible and older people have to put a lot more effort to achieve the same results. It is still possible for your character to be one of the best, though. If your character is very serious about her ballet, just make her stretch and flex wherever she goes, at any time. Any. Here are a few of the exercises she may do, both at school and home: keep in mind that most of them have to do with turnout cause that’s the hardest thing to obtain.  

Is she watching TV? Make her stretch her legs in the air and try to pull one towards her. 

Is she sat on the floor? Make her assume a crosslegged position and try to bring her chest as close to the ground as possible without lifting her butt and knees and without arching her spine. 

The following position is great for studying and improving your turnout at the same time. It gets painful after a while though! (just like most turnout stretches) So maybe include this detail in your story…

Is she standing up in a hallway? Make her reach out to touch the tip of her toes or try to extend her legs behind her back. 

Is she studying? Why not lie on the floor in this position with a book in her hands then? 

You can also search for “ballet stretches” or “ballet warmups” on youtube and see how the professionals do it. I always recommend to watch videos as ballet is a visual art. You will find that ballerinas stretch almost everywhere and at any time. We are just obsessed like that, so it’s perfectly normal for your character to do the same. 

As for core strength, that will come mostly from exercise: natural predisposition does not play such big a role. Just make her practice a lot!

Hope this helps!

Script Ballerina

A strong arabesque line is a very valuable asset for both male and female dancers…. and a very high leg is not always the strongest of lines!

As our bodies are all different, I can only advise you with some tips that I have followed or been influenced by in my career. Our bodies all require something different!

A strong arabesque is one that is most pure. A square, long arabesque at 90 Degrees, with your arms in 1st Arabesque (Arms not too high, almost the same line as your leg) is a great position to achieve. From this secure line, you can later alter and change the position in order to say different things with your arabesque. The position Odile wants to hit and the position Aurora aims to achieve are very different…… A secure arabesque enables you to adapt when needed without distorting the pure line too much.

My teachers were always very focused on me achieving a level of flexibility within my own range and capacity. They also combined a lot of strengthening too, enabling me to use the flexibility I had worked on.

Try stretching in positions that mimic the line you are wanting to create. For example, simply doing the splits whilst creating a square line with the hips and the arms is very useful. I also like to place my leg in arabesque on the barre whilst kneeling on floor (See image attached to this #McRaeDanceTips). This enables me to get a stretch in the front of the hip as well as waking up the muscles in my lower, middle & upper back.

In order to completely wake up my back, ready for an arabesque work out, I like to do an exercise that combines a press-up, an arched back stretch plus a piked triangular shape. This series of movements works almost my entire body. It targets my arms, abs, legs, butt and specifically my back. There is no point being hyper mobile if you do not have the strength to support it. This exercise is particular good for men as a warm up before partnering!

The barre is where I spent a lot of time working on my arabesque with my teacher. My teacher in Sydney, Hilary Kaplan, would make us stand at the barre in arabesque for 5mins each leg. The 5 mins would start in a tendu in arabesque, this would then be lifted just off the floor. Then we would raise the leg to 45 degrees to be examined to ensure we were engaging all the right muscles in a square position. We would then move on to a 90 degree line (please note, we were never allowed to put our leg down in between positions…. If we did, we’d start again). When the trembling started we were told to take our arms off the barre to 2nd….. When you thought you couldn’t hold it anymore we were then instructed to place our arms in 5th! Just when you though it was over, we were told to put our arms back in 2nd! Miraculously the leg seemed to lift slightly & then finally we were allowed to dive into a stretch to release our backs!

These sessions were very extreme however I quickly learnt what hard work meant but I also started to see what hardwork could achieve.

Of course, Pilates also has a large assortment of exercises that you can do to improve both your flexibility & strength.

I still try to really focus on my arabesque line at the barre. Especially as I partner so many incredible ballerinas, it is important as a male dancer to pay attention to maintaining this line. I always try to have my arm in 5th at the barre when ever I execute an arabesque as this is usually the most difficult place to put the arm…. Therefore when I am in the centre and trying to achieve a strong arabesque line, I feel I have the freedom to do so.

A simple rule that is useful to follow when training an arabesque is to think of the lines you are creating. Imagine a laser is pointing out of your nose and your middle finger…. Try to keep both lasers running parallel! It is a simple visualisation that can help you generate a more pure line.

- Steven McRae