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Rocio Espinoza

The Perfect Yoga Room: Create Healthy Change, Build Your Body, And Relax Your Mind

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yogakaliofficial

🧘‍♀️| Real-life yoga and mindfulness to feel good
🌿| Nature & 🌍 lover
🤩| Get my FREE yoga routines ⬇️

Welcome to day 2 of #BottomsUpGrowth. 𝗧𝗼𝗱

Welcome to day 2 of #BottomsUpGrowth. 𝗧𝗼𝗱𝗮𝘆'𝘀 𝗽𝗼𝘀𝗲 𝗶𝘀 𝗥𝗲𝗰𝗹𝗶𝗻𝗲𝗱 𝗣𝗶𝗴𝗲𝗼𝗻 🐦.
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They say Reclined Pigeon is an antidote to sitting, driving, running. I say it's an antidote to life.
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It might not be the fanciest yoga pose, buy whenever life gets rought or you experience a period of stagnation, Reclined Pigeon can act as your safe familiar haven to:
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1️⃣ Ground down
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2️⃣ Breathe
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3️⃣ Review your goals and reorient.
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All that, of course, while gently stretching the hips and lower back.
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⚠️ 𝗔 𝗳𝗲𝘄 𝘁𝗶𝗽𝘀/𝗶𝗱𝗲𝗮𝘀 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗥𝗲𝗰𝗹𝗶𝗻𝗲𝗱 𝗣𝗶𝗴𝗲𝗼𝗻 𝘁𝗼𝗱𝗮𝘆:
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👉 Honor and love your knees so always flex your top foot.
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👉 Keep you face and neck relaxed.
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👉 Try the active variation of the pose. Rather than using your arms as a leverage, let them rest on the mat while you bring your top shin closer to the chest using the strength of your lower leg.
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👉 Try Reclined Pigeon at the wall. Let the arms rest alongside the body and mount your bottom foot against the wall. You can adjust the angle depending on your hip flexibility. The closer you are to the wall, the more intense the stretch.
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Sponsors:
@BottomsUpYoga @TaviNoir
@LovePrayJewelry
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Hosts:
@LexMSmith @YogaKaliOfficial
@Byosnow
@LivUhLil
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Happy moving!
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#BottomsUpYoga #YogaChallenge #JanuaryChallenge #JanuaryYoga #OhioYoga #CommunityYoga #InstagramChallenge #CommunityChallenge #YogaEveryday #ClevelandYogis #CbusYogis #IGYogaChallenge #YogaCommunity #YogaFamily #YogaPoseChallenge #CommunityLove #ColumbusYoga #ClevelandYoga #PracticeNotPerfection #CommunityOverCompetition
#reclinedpigeon #figurefourpose #gentleyoga #hipopener #yogaforall #yogaposesforbeginners #yogaforflexibility #yogaforpain #pigeonposevariation

Day 1. Hi yogis, ready to play? Today's asana is #

Day 1. Hi yogis, ready to play? Today's asana is #FrogPose 🐸.
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When I started doing yoga, I was turning green with envy when I saw yogis folding into this intense hip opener with ease. I was puffing and tensing up to fold myself into the dreamy shape just to find out that the more I push, the further from the mat my thighs are. 😥
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It took me a while to realize that often growth only happens when we work from the point of acceptance rather than self-criticism.
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By accepting where we are at this very moment, we're able to:
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👉 reduce physical and mental tension that is counterproductive
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👉 broaden your capacity - you can do so much more from the place of ease!
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👉 set realistic goals without overexerting yourselves.
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And no, I still can't do full Frog, but doesn't it look much more graceful when I accepted my tight groin and started to finally enjoy myself in the pose? 😄
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So go ahead, let go of expectations, and enjoy your Frog today. Plus, don't forget to prep your body with these poses:
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1️⃣ Chair with block between thighs (squeeze those thighs together tightly!)
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2️⃣ Warrior II
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3️⃣ Child's pose
⠀Sponsors: @BottomsUpYoga @TaviNoir @LovePrayJewelry
Hosts: @LexMSmith @YogaKaliOfficial @Byosnow @LivUhLil Happy moving! Cheers & Namaste #BottomsUpYoga #BottomsUpGrowth #YogaChallenge #JanuaryChallenge #JanuaryYoga #OhioYoga #CommunityYoga #InstagramChallenge #CommunityChallenge #Namaste #Yoga #YogaEveryday #ClevelandYogis #CbusYogis #IGYogaChallenge #YogaCommunity #YogaFamily #YogaPoseChallenge #CommunityLove #ColumbusYoga #ClevelandYoga #PracticeNotPerfection #CommunityOverCompetition
#frogpose #yogafrog #mandukasana #hipopener #yogaposesforbeginners #yogaforflexibility

Isn’t the start of a new year great for focusing

Isn’t the start of a new year great for focusing on growth and challenging ourselves to conquer our goals? You better believe it, so welcome to our #BottomsUpGrowth Challenge! Join us from January 19th to January 23rd and get to posing! Our hosts will be posting a pose daily.
All you have to do is:
- *Like* their daily photo
- Follow all of our sponsors and hosts
- Post a picture matching the pose of the day
- Tag @BottomsUpYoga in your photo
- Use hashtag #BottomsUpGrowth You’ll be entered to win a Bottoms Up! Yoga vinyl sticker, as well as a pair of Grip Socks from @TaviNoir and a beautiful piece of jewelry from @LovePrayJewelry. We’ll post the winner in our story on Monday, January 25th. Have fun with it and make the poses your own- variations welcome!
*Anyone is welcome to take on the challenge, but prizes are only able to be shipped to the USA and Canada at this time* Day 1 – Frog Pose
Day 2 – Reclined Pigeon Pose
Day 3 – Shoulder Stand
Day 4 – Crab Pose
Day 5 – Bird of Paradise Sponsors: @BottomsUpYoga @TaviNoir @LovePrayJewelry
Hosts: @LexMSmith @YogaKaliOfficial @Byosnow @LivUhLil Happy moving! Cheers & Namaste #BottomsUpYoga #BottomsUpGrowth #YogaChallenge #JanuaryChallenge #JanuaryYoga #OhioYoga #CommunityYoga #InstagramChallenge #CommunityChallenge #Namaste #Yoga #YogaEveryday #ClevelandYogis #CbusYogis #Challenge #IGYogaChallenge #YogaCommunity #YogaFamily #YogaPoseChallenge #CommunityLove #ColumbusYoga #ClevelandYoga #PracticeNotPerfection #CommunityOverCompetition

Mood: In any uncertain life situation, put your le

Mood: In any uncertain life situation, put your legs up the wall 😄

During my pregnancy, I practically lived on my yog

During my pregnancy, I practically lived on my yoga mat.
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My lower and upper back was hurting, my feet were swelling and yoga was the only thing that offered at least some relief.
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Here are 9 yoga poses that I did (almost) every day and that made me feel better than ever!
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⚠️ 𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁! ⚠️
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Standing forward folds, twists, and core work are usually not advised during pregnancy. But with the right modifications, these poses can be totally safe.
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*Essential rule to remember:
Never compress the belly.*
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This means:
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1) widen the stance in forward folds
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2) do gentle open twists instead of closed ones
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3) avoid crunches while exercising core.
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Have you done yoga while pregnant? Share in the comments!

Sleep is awesome. It doesn’t only reduce stress

Sleep is awesome. It doesn’t only reduce stress and keeps your energy levels high but also improves memory, reduces the risk of heart disease, and delays aging.
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The best part?
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It’s absolutely free.
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But just as good sleep does wonder to our brain and body, the lack of it can easily have an opposite effect.
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And let me tell you - you’ll be surprised about how many issues are caused by poor sleep.
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Anxiety, bad focus, mood swings, high sugar, weakened immunity, memory issues... The list goes on and on.
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This easy yoga flow for better sleep will help you wind down after a long day and get some good shut-eye in as short as 15 minutes. 💆‍♀️💆‍♂️
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The sequence starts with gentle standing movements to release body tension and moves into soothing and grounding poses to invite mental relaxation and promote sleep. 😴 Get full instructions + free printable for the flow at yogakali.com.
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Like the routine? Leave your ❤️ and a comment below 👇

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