yoga tutorials

Back to School: 30 Day Yoga Video Challenge! 

School is a busy time for all of us, so here is a 30 day yoga video challenge! This challenge is great for those who wish to stick to their yoga routine when things start to get busy :)  Even if you’re not in school anymore you could still try to challenge yourself with this! 

Each day do a video, each video is short so there should be no reason why you can’t fit these into your day :)

  1. Tension Free Flow | move with ease 
  2. Sun Salutation A - Suyra Namaskara A
  3. Morning Yoga Fix 
  4. 10min Yoga Flow Sequence
  5. Gentle Yoga Warm Up
  6. Yoga Without a Mat
  7. Yoga Twist Flow
  8. Heavenly Yoga Stretch
  9. Up the wall- Restorative Yoga Routine 
  10. Gentle Yoga Routine with Tara Stiles
  11. 10 min. Vinyasa Yoga Flow for Butt and Legs with Becca
  12. A Fun Sun Salutation
  13. Yoga Relax - 10 Minutes
  14. Yoga for Strength and Flexibility
  15. Open Hips Routine
  16. Vinyasa Flow Yoga - Mandala Namaskar I
  17. Yoga For When You Want to Lie on The Couch
  18. 10 Minute Yoga For Stress
  19. Yoga for Stress & Anxiety Relief
  20. Quick Full Body Stretch
  21. Travel Yoga- Morning Sequence
  22. Yoga Quickie: Twist Focus
  23. Vinyasa Flow Workout | Yoga Workout | Class FitSugar
  24. 10 Minutes of Yoga
  25. 10 min. Yoga Flow for Increasing Arm Strength
  26. Warrior Flow | Fast Paced Fun
  27. Core Power and Balance
  28. Morning Yoga for Energy
  29. Fresh Start Detox | Clean Body & Clear Mind
  30. Evening Yoga Flow | Sleep like a baby

Have fun! Remember, there is nothing wrong with modifying a pose if your body is not ready for it yet :)


The tuck press handstand. Quick little tutorial with lots of details and information left out because of the 60 second window. Ha.
I love bodyweight movements and gymnastics. It has helped me gain so much control over my body and gain strength in some awkward positions. Give this a try and gain some shoulder and core strength!
#handstand #tutorial#presshandstand#brazilianjiujitsu #jiujitsulifestyle #yogalife #yoga#bjj#bjjlife#bjjlifestyle#gymnastics#gymnasty#crossfit#handstanddrill#tuckhandstand#shoulderday#core#abs#inversion#yogaeverydamnday#igyoga#instalike (at James O'Connor Martial Arts & Fitness)

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Core work in navasana (sped up times 4)

Easy option: knees bent
Full pose: legs straight

*while in navasana-
Suck in the core
Tighten the thigh muscles
Pull up the knee caps
Point the toes

Take 5 counts in each navasana raising your body between each pose. Looking at your knee caps or toes helps to focus the mind and keep steady breathing.


Sunny Yogi’s Guide to Crow Pose ♥ 

Arm balances are a great way to find balance and build arm muscles. They are also great for practicing for inversions :) Here is my how to guide on how to do crow pose.  

I would like to mention, that I’m not a yoga teacher and these steps are based off of my experience. 

Step One: Start off Standing 

Root your feet to the ground.  It’s always good to start off with a strong foundation.  

Step Two: Buddha Squat 

From standing, drop down into a buddha squat.  Root your feet down, make sure your back is straight and your chest is lifted.  In this pose you can also use your elbows to push against your thighs to create a hip opener stretch. 

Step Three: Place hands on the ground, and lean forward. 

While in buddha squat set your hands on the floor and then lean forward pressing your knees gently on your upper arm. Make sure your eyes are looking forward- do not collapse your head. 

Step Four: Bend arms slightly. Lean forward a little and press your knees into your arms.  

Bend your arms slightly and lean forward, pressing your knees into your arms.  For beginners maybe try to stay in this pose for awhile, engaging your core and finding your balance.  

I should probably mention that for some people, your arms might hurt if your knees are pressing into your skin.  Wear longer pants! 

Step Five: Raise one leg up. Look forward, keeps eyes looking ahead, and bend your arms some more. 

This step is a good step to practice before you get into the full arm balance.  Raise one leg up and engage your core.  Alternate your legs back and forth. Make sure you can do this step before continuing on :) 

Make sure your head is not collapsed; head up and eyes looking ahead.

Step Six: Raise both legs up. Engage that core! 

Taking a deep breath, raise your other leg up! Make sure your core is engaged.  KEEP YOUR HEAD RAISED AND YOUR EYES FIXED FORWARD. 

Yay, you are now doing crow pose :)  

Additional tips: 

  • Wear longer pants if your knees hurt the skin on your arms. 
  • Put a pillow in front of you if you are afraid of falling flat on your face (something I have done many times!). 
  • Try each step out slowly.  Crow pose is not an easy pose. 
  • Arm and ab exercises can help you improve this pose better. 

Have fun, and be safe when practicing this pose!  Take a picture of your progress and tag me in it! I’d love to see all of your guy’s crow. 



Yoga Poses that Help Build Muscles for Inversions By: Sunny Yogi

For inversions, arm and core strength are really important.  Here are some of my favorite poses that I like to incorporate into my practice that help strengthen my body up for inversions.  

I am not a certified yoga teacher and these poses are just based off of my experience. 

Downward Facing Dog: This pose is great for building up muscle in the arms and shoulders.  You can also do 3 legged downward dog to add a stretch in the legs. 

Dolphin Pose: This pose is great for shoulders and triceps.  This is also a great prep pose for forearm stands. 

Chaturanga: I incorporate a lot of these into my practice. Chaturanga’s are great for arm and core strength.  You could do a three legged chaturanga if you want to give yourself a little challenge :) 

Plank: A great pose for building strength in the core.  You can go on your forearms too, if you want. 

Side Plank Pose: Good for the core and obliques!  You can go on your forearms or play around with you leg placement. 

Extended Side Angle Pose: I like to challenge myself by raising both of my arms so only my core is working here.  You can clasp your hands in front of you or make them into an “L” shape.  

Warrior III: This pose is great for the core and for balance.  Your hands can be out in front of you, beside you, in a prayer position, or clasped behind you. 

Boat Pose: This is great for the core.  I like to fold down to the ground (until I’m like 2 inches from the ground) and hold it there for 3-4 breaths.  You can also incorporate crunches into this pose! 

Crow Pose: Arm balances are really great for gaining strength in the core AND the arms.  

Other tips:  Another thing I find that really builds core muscles is going slow and having a lot of control in transitions.  Next time you practice, really practice controlling yourself and moving slowly into each pose.  

Good luck! And please be patient. Results don’t show up right away.  If you start getting discouraged, smile and tell yourself that you can do it! :) 



Don’t be a person who has something to contribute to the world but is too afraid to do so. #ChaseYourDreams

SN: This video is from yesterday. It was my first time holding a handstand! 2 years ago I started doing handstand push- ups on the wall to build my strength and prepare myself, this past year I started watching yoga videos to get more help.

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anonymous asked:

your approach to healthy living is refreshing in a world that profits off of insecurity (expensive food and fitness centers, just another branch of consumerism). do you have any recommendations for getting moving in your own home? all i have is a mat and my body and i think that might be all i need... i'm hip to yoga youtube tutorials (the best), but specifically looking for cardio tips !!

I got into dance marshal hard core last month. Here’s my fave

Also. Recognizing how companies profit off insecurities and how they brain wash people into having them is probably the first step so fuck yea

When summer time comes around I get really excited and I always feel so pumped for all the things I can finally do. But most summers, I spend more time on my phone than with myself ya feel. 

Go to Sleep | Take this time to go to bed earlier so you can wake up earlier too! I promise you that sleeping instead of stalking ur best friends cousins ex on instagram at 2AM will be worth it when you wake up! 

Do Yoga | I personally hate working out. It gets so intense to the point that I don’t feel motivated to work out. Yoga is a great alternative - you get to relax while sweating ur balls out! Youtube is a great platorm to find all sorts of yoga tutorials. I love Yoga with Adrienne’s channel. If you’re a newbie like me, 30 days of yoga or Revolution is a good place to start!

Binge-watch | This is your time to just binge watch on all the shows that you’ve been dying to see! Ur probably doing it rn. 

Play a new instrument | Playing an instrument really improves how your brain functions. It works out all the parts of ur good ol’ brain - not only will it make u feel things but it’s going to sound good too! 

Bake | Baking may sound intimidating but trust me, it ain’t. There are a billion recipes out there that u can make with ingredients you already have at home. 

Read your books | Read that book u said u would read but didn’t because school. Some books I’ve been reading are: Anna Karenina by Leo Tolstoy, The Handmaid’s Tale by Margaret Atwood, The Valley of Amazement by Amy Tan, Our Dark Duet by Victoria Schwab, Into the Water by Paula Hawkins. 

Take care of your skin | I suffer from really bad acne so I take this time to look after my face with extra care. Put on sunscreen(even if you’re spending the day at home). Put on that face mask and play some nice soothing music while ur at it. Take that extra 3 minutes massaging that moisturizer on your face and neck.

Spend time w ur fam | I’m only home for 2 months every year since I study in a different region and air fare is expensive. I always use this time to talk to my parents and siblings. To catch up on all the small town gossip and laugh at my dads jokes. 

Relax | I personally use summer break to enjoy myself. Throughout the school year I get so stressed and I get caught up in all the crazy high-school stuff. It’s good to want to prepare for next school year, but remember it’s summer break. 

Take care of yourself. Indulge yourself with an hour long shower or another slice of your favorite chocolate cake. School is stressful and sometimes you get so lost in it that you forget yourself. Self-care is of utmost importance, don’t forget that.


It is NOT normal to want to kill yourself. Its NOT something that comes with being a teenager. It is NOT healthy. It is NOT funny. And it is most certainly not ok. If you are feeling like you want to kill yourself before making jokes about it i want you to do whatever you can to get help. Look on google for texting suicide hotlines or suicide hotlines in your area. Find a therapist near you, schedule an appointment with your doctor if you can, if you are in college or a college psych department near you allows outside appointments schedule one with them for a cheaper therapy option. Find a friend who is MENTALLY STABLE and willing to listen and help you. Maybe even take one (only one) sleeping pill like night time advil or something like that to help you sleep so thatyou can deal with this the next morning when you are well rested and hopefully in a better mood. But once you wake up getsome help. Their are so many options. Getting on medication is nothing to be ashamed about sometimes our brains just think we need less or more of a certain chemical and so we need something to help our brain produce the correct amount of said chemical. Its nothing bad and its just like taking medicine when you are sick, sometimes your brain just needs a little help. Once you have gotten a longterm plan in place in some way to help with this try experimenting with different activities or things to help lift your mood. I know how hard it is to even get out of bed when depressed, believe me. But please for the love of god do everything you can to drag yourself out of bed and try something at least once a day. Making lifestyle changes can help dramatically. Maybe try following along to a beginners yoga youtube tutorial. Even if you have to take a break in between poses thats ok just try. Maybe walk, and even if you have to sit down and stop every five minutes because it is mentally and physically exhausting thats ok. Just try so many things because this feeling of wanting to kill yourself is not ok its not normal and i want you to feel better you deserve to feel better. So please, it may take you months or even years to feel better and everything but please i promise you its worth it.