#omsistas

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 29 • JUST DO IT 👊  ○♡♥ . Can you believe it's the last day! 😭 . I'm always so humbled when I check the feed and see so many of you joining us! THANK YOU💋 . So beautiful to watch the posts from today. There's something so intimate about watching someone put their trust in someone else like that. When my students trust me with their drop back assists, I always feel so honoured (I know they don't feel or see this) but letting yourself relax into the trust of someone else is exhilarating. . . Last day of course gotta be a DROP BACK👊 Do you feel ready? . Here are some ideas to try: (⚠before you try anything you must warm up properly first!) . 🔙Option 1 - Start from wild thing and roll back to wheel. Not shown in video but very helpful for drop back prep. Make sure the hand on the floor rotates externally as much as possible to have fingers pointing towards your feet. . 🔙Option 2 - one armed drop back which I show here in the video. This for me was a game CHANGER. Make sure fingers land facing back towards your feet. Come to tippy toes to make more space. I find tucking my chin here is helpful, but also looking at the arm that's going back can be helpful too. Play with both gazes and see what works. . 🔙Option 3 - Full drop back, I still lack flexibility in my shoulders so I rely heavily on my leg strength. I push my knees forward simultaneously coming to my tippy toes and reaching overhead for the floor. You need to COMMIT to the movement. Be fully committed  don't change your mind HALF way. Be brave and believe in yourself. . HAVE FAITH. And if you don't have faith have cushions, have lots of cushions 😂 . . ❔So for the last question, YOU can ask ME anything you like? I'll TRY to answer as much as I can now and again in the morning. . Good night everyone and thank you again for being a daily delight of inspiration. 😘 . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropbac

[ourjanuarychristmaslightslove]

#dropbacklove Day 1: shoulder opener. 🙏🏻 With the lovely #omsistas : @jeminajakin @catbradleyyoga @pinkchampagne13 💕 And the Omazing sponsors; @infinitystrap @aloyoga @liforme @limitlesswheel @mamakuka ❤️

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 28 • TRY WITH A FRIEND/SPOTTER/ANYTHING  ○♡♥ . So I'm not lucky enough to have the awesomely bendy Ruthie come visit me and spot me and there are very few people I trust to support me here. So I'm using my trusty #TRX straps. I have them set just around ribcage height and they really help to keep my chest lifted and of course getting back up is a dream 😍 . I've shared lots of ideas before with drop backs; you can use an @infinitystrap or standard yoga strap and wrap it around a door handle. Make sure you go to the closed side of the door. 😉 . Be strong and trust yourself. Press into those hips and use your quads. 💪 . So this is a totally selfish question but im shopping online all evening for my holidays coming up soon and would love to know if any of you have some awesome online stores to find some amazing beachwear that I don't know about? Ireland is not great for beachwear finds 😂 . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 27 • WALL WALKS ○♡♥ . Only 3 days left😱 . What an amazing challenge this has been!  Some amazingly dedicated back benders out there! The camel drops were insane! . Well, there's only one way to really learn or feel true drop backs and that's walking down a wall backwards.  . Some tips; 🔽 Beginners should start with a leg length from the wall. . 🔼  Try keeping the weight in your feet and think fingertips to wall. . 🔽 Come to your tippy toes like I do here if you need to create some space to drop back. . 🔼  Try not to twist when exiting the pose. Use those quads. Keep hips pressing forward. . 🔽 Have an exit strategy so maybe have a foot rest underneath you. Even a gym ball in a base might help. . 🔼 Using a block in each hand might help too depending on what level you are at. . Reading through your answers on my previous post was amazing, and so wonderful to see a lot of proud moments happening on this challenge too! 😍 . It may surprise you to learn that I learned drop backs during a calisthenics workshop rather than a Yoga workshop! Do you guys do any other form of exercise other than Yoga? And a secondary question is if you refer to Yoga as exercise? I've been criticised for calling Yoga exercise.....   my practice is mainly physical so yes to me, Yoga is exercise but for my mind too. 😊 . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 26 • CAMEL DROP BACKS ○♡♥ . For a very long time the only way I would even attempt these was on a trampoline. I never even realised I could do then until I actually tried. So, have faith in yourselves😍 . Here are some tips; . ♋ CURL those toes under and I mean curl them under so you feel you could almost stand up. . ♒ WARM up using one arm at a time,  think camel wild thingy, sweep the right hand back and over but look at the arm as it goes back and make sure fingers land facing your feet. So you really have to rotate that shoulder.  (Confession - I find this harder than both hands together, I reckon it's tight shoulders😳) . ♒ USE a ball or wheel to warm up first. . . ♒ Once you can see the edge of the floor behind you, you're ready to press into your toes and take hands overhead. Reach for the floor. . ��� The BIGGEST tip here is commit to the full movement. Whatever you do, don't change your mind halfway! Always be fully committed to a drop back movement. Tell yourself you can do it and you will! . Mine is a massive work in progress and I rely heavily on my leg strength rather than worrying about my tight shoulders. So if I can do it with super tight shoulders then anyone can! 😘 . . We had a discussion in class tonight about which pose I feel most proud of achieving; And they were amazed to hear that my standing forward fold is actually my biggest personal achievement.  When I first started I could not touch my knees so touching the floor still makes my heart sing everytime. And believe me it's still not perfect but it's more than perfect for me. 😍 What's your proudest yoga achievement to date?  . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 25 ● HANDSTAND PUSH UP'S / DOWN DOG PUSH UP'S ○♡♥ . Can I just start by saying thank you all so much for joining our challenge. You've no idea how humbled we are for allowing us to share this journey with you all. Watching you all progress and even surprise yourselves with your practice is so wonderful. Thank you. 😍 . Handstand push up's can be done at the wall or in a TRX strap of even with one foot on a sofa etc. We need to be strong to support a drop back so building a good strength training program into your routine is key! You can also do downdog push up's if these are out of reach for you.  . Hahahha check out my baby free standing ones at the end🙈 I just had to try....#workinprogress 😩 . Can you remember the first person you followed on #instagram? The only reason I joined IG was to follow Kino so I guess she was my first.  I wanna be Kino when I grow up 😍 . . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 24 • PINCHA MAYURASANA DROPS ○♡♥ . Yikes......dropping back from Pincha.....this is about to get very real 😲 . This was a toughie to find options for. The obvious beginner option is of course to drop to a raised surface I.E. Sofa or bed etc. . But I wanted to try and find something else we could use and my #TRX straps came good again. . 🌟 Some tips; ✅ Put foot in strap when standing! ✅ Don't rely on the strap too much so when you get past half way don't be tempted to rest into the strap otherwise you'll sink. Keep lifting the chest. ✅ Imagine your pulling your mat back towards you with your hands. This will give you a lift and lengthen in your triceps and chest. ✅ Another option is bring hands together and place head on top of forearms. This is a very good place to start when learning pincha. And there is no need to drop back at all, even working on pincha is enough! . ✅ Never use a wall with pincha!!!! . ❔ Tonight's question is simple; ARE YOU JOINING OUR MARCH CHALLENGE (March2💃5Poses) AND WHICH POSE ARE YOU LOOKING FORWARD TO LEARNING MOST? 😍 . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 23 • FLOATING CAMEL ○♡♥ . Now before you all panic about the fact I'm using straps, this can be done/attempted WITHOUT straps. My Co hosts will be demoing without straps. . But if you do have some straps, or even one strap; hang it high and breeze through these floating camels. . I cannot do floating camel very gracefully at all, and I need to be honest with you guys so I played with some ideas to feel the shape. And this is what I came up with. I tried with a single yoga strap too and it worked. . I keep the weight in my arms the whole time, there is little or no weight on the tops of my feet here. I also mindfully bend from the upper spine and keep lifting the chest.  . The awkward exit is just for fun and totally optional 😂😅 . So.....footing turf...eh.... so I guess I have very few irish followers 🙈 It's a very common 'country' task in the summertime, everyone prepares their turf (fuel for fire) in their bogs by stacking the cut turf in piles to dry them out ready for winter. Your responses did give me a giggle though so thank you 😂 . So do you have any weird or wonderful local customs or traditions? I'd love to learn some from around the world. . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 22 • PELVIC THRUSTS ○♡♥ . These should warm up the quads nicely...... 😈 . Starting in a bridge position (im using a stability ball for addition balance work) keep a block squeezed between your thighs. Roll the shoulders towards eachother and lift those hips. I've demoed straight legs and bent.  Both just as hard as eachother. I actually feel this in my hamstrings too which is always beneficial. 😍 . Can't believe how many of us lead very different lives away from our IG world! There are some seriously inspiring yogis out there 😲 .  Tonight's question has come from my hilarious husband and youngest son; I was preparing my caption and they suggested I ask you all if you know what "footing turf" means 😂 . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 21 • KNEELING LEANS ○♡♥ . Loving everyone's wheel push ups! Wow!!!! 💪 They're super tough and it appears my ball version actually made it harder for some of you Oops sorry! 🐮 . Are you all as happy as I am to give your backs a rest today?  Today is all about quad stretch and strength. And honestly these were a breeze compared to the previous days. 😅 . I'm using my #TRX for some variety here. If you don't have one that's ok, both Ruthie and Jem have versions with no strap. But if you want to make use of a TRX strap you have in the gym or at home. These are awesome!! Set your straps nice and low and lean back keeping a firm and stable plank position from the knees up. Straight arms throughout adds a challenge too. Do make sure you warm up first so your quads are ready for the intense stretch. . Enjoy your backbending break! 😍 . . I adored all your movie suggestions, although we had some crazy ones too thanks @tx_coffee_rnr_grl83 & @just.marijka 😱😂 but what an epic list of movies we now have!! Tonight I want to know if Yoga (or fitness in general) is your real job? Do you have a day job? My dream would be to do yoga all day and teach it to the whole world! But right now I work for Fedex in sales full time. Anyone else out there work for Fedex by any chance? Managing social media is like a full time job 😂😂 .   Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback #yoga #love

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥♡○ DAY 20 • WHEEL PUSH UP'S ○♡♥ . 20 days in.....are you feeling  progress yet? We've seen some amazing progress posts which are beyond inspiring. One lady posted a comparison of day 3 today and it was incredible the difference. Keep inspiring, everyone! . Can I start today by saying that if you reach a stage in this challenge that is too much for you then go back and repeat a few days. Don't compromise alignment or take any risks by pushing forward when your body may not yet be ready. Repeat any of the previous days that you felt helped you, stick with that day until you feel ready to move on. . Today is Wheel push up's and I'm sharing a gym ball version. When I'm in search of a gentler more supported backbend, I always revert to my gym ball. You still need to fully engage the core to stop the ball rolling anywhere! 😉 . Dropping back while sitting on the ball is a great prep for dropping back. But watch how my pelvis tips forward and back this is key to keeping control of the ball and prevent any wobbles.  . Imagine your spine wrapping slowly around the ball and gripping it in place.  Once hands reach the floor, use control to allow the head to go all the way down by bending the elbows. . Reading through all your phobia comments has created a whole new set of phobias within me😱😂 . Secret question tonight is; favourite movie of all time?  This is such a difficult one but im a girly girl at heart and I can't resist a chick flick; Dirty Dancing & The Holiday are probably the 2 movies I would watch on repeat! I do love ANY Christmas movie too - The wizard of Oz and Sound of Music are magical. 😍 . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills #backbends365 #questforthedropback

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥ ♡ ○ DAY 19 • LOCUST LIFTS  ○♡♥ . If you thought yesterday was tough.....you ain't seen nothing yet 🙈 . These locust lifts are so hard and I played with some ideas for you to explore if locust lift is too much. . If you have a gym ball, wheel or even a big cushion or bolster get it out and make good use of it! . Option 1 ° On forearms and press pelvis into the ball to keep it stable. Lift the legs by pressing down on the pelvis. . Option 2  • On hands but also dropping chest as close to floor as you can. Be mindful here as it's easy for the ball to slip away so keep pressing down with the pelvis.  (You could try with the ball pressed against a wall here too) . Options 3 ▪ Locust lifts, I'm using a blanket as I find this a little rough on my shoulders. This requires full engagement of the legs so really activate the legs by pushing them away from you.  Press down with the chest and round the upper back to allow the arms to get right in under the body. Palms should face down and baby fingers eventually touching.  DO NOT KICK! Slowly lift with control. (My video is sped up so I could fit all options in) . After reading all your comments on yesterday's post it reminds me that I really need to sort my fear of flying out so I can explore this amazing and beautiful planet. My phobia has improved over the years and I have good moments and really bad ones but in 3 weeks I will have to get on a plane for 4 hours and already it's all I can think of! So my question tonight is; do you have any phobias? And/or cures! 😨 . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥ ♡ ○ DAY 18 • ROLY POLYS  👈 totally made up name😂 ○♡♥ . You all have me crying yet again! So many people getting their kapotasana's on! And mega milestone barrier breakers going on too! So glad you all feel the challenge is helping. This challenge was created very mindfully and carefully to build on a strong foundation moving towards a potential drop back. . Week 1 we had stretches, week 2 we had backbenders and week 3 we have some fun! 😂 . This week will be a week of fun drills to build some strong spines to complement all that flexi stuff we have been doing. . Today's challenge is roll from belly to back keeping hands and feet off the floor. . When on your back, think hollow body ribs down and in and rounded upper back, legs glued together and fully engaged. . When on your belly it's the exact same engagement in the legs but open the chest and lift the shoulders. . Use momentum to roll, it's easier the faster you go😉 . Challenge here is keeping legs together and straight arms as you roll! 😰 . If you could travel anywhere in the world right now, where would you go and why? I've always had a dream of visiting Switzerland, no idea why but it's always struck me as a beautiful clean safe country. And those mountains and lakes and of course snow seem dream like... I will get there one day. Is anyone following me from Switzerland? . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥ ♡ ○ DAY 17 • KAPOTASANA || PIGEON  POSE ○♡♥ . I shed a few happy tears today seeing some of your awe inspiring posts! You've no idea what it means for us as hosts to see how the challenge is helping you all. 😍 . I debated with my ego all evening trying to choose which picture to post..... and here's why.... . I have been working so hard on my kapotasana for the past 2 weeks knowing it was coming up in the challenge, and I have finally migrated away from my wheel and doing kapotasana with straps only on my feet to flip the grip. . However, although I'm pretty chuffed with my progress in the pose I'm not sure how helpful it would be to post a not so perfectly executed Kapotasana. So I've decided to post this prep pose instead. It's almost like a half camel, half kapotasana. . Starting in Camel, roll shoulders back and down the spine. Lift the rib cage high without sticking it out. Encourage your back ribs to root down rather than inwards into your back. Keep lifting the chest up. Forget about going back just keep thinking up! 🔝🔝🔝🔝INHALE! . Just hang out where you feel comfortable here and able to take several breaths and SMILE😄 . . Some other prep poses if this too much are; . 1. Reclined hero. 2. Reclined hero with hand placed beside head and fingers facing towards shoulders (like in wheel) and you could think about lifting from here. 3. Bow pose. 4. Camel 5. I've also used my son's football for this one which is nice to try. But the ball sits just under the butt here. . 😴 It's now past midnight here in Ireland and this has motivated my secret question tonight; are you a morning person or a night owl? I seem to be doing both lately! Late to bed and early to rise! I used to think of myself as a morning person but I think the older I get, the grumpier I am 😂 Night night everyone! . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥ ♡ ○ DAY 16 • DWI PADA VIPARITA DANDASANA  || 2 LEGGED INVERTED STAFF POSE OR FOREARM WHEEL  ○♡♥ . Ruthie called for a straight leg forearm wheel, but as soon as I tried to straighten my legs I would collapse into my shoulders. Trying to keep my shoulders over my elbows is tough with tight shoulders. So I am demoing a standard shape here. . The only way I like to enter this is drop over from Pincha. . A few tips for you in this; . ♋ Tucking the chin is key here! Especially when you're in the posture, it helps open your shoulders and upper chest.  . ♋ Press the palms together to feel a stronger engagement in your forearms. . ♋ Keep elbows close together don't let them slide outwards. . ♋ If forearm wheel is not in your practice then you could try from headstand and kick over to a sofa or bed. Then lift the head by tucking the chin and stretching the upper chest by pressing forearms into the floor.  . ♋ I'm pressing my tippy toes into my mat to provide an additional lift here. . ❔ I think sun won out on my last post 🌝 but I guess I will always love snow because we rarely ever get any 😢 . Tonight's question is this; Desert Island, allowed to bring one thing (not human! ) what would that be? I am a self confessed phone addict so if the desert had wifi I'd bring my phone!  😂 If not then it would have to have to be a lifetime supply of chocolate! 🍫 . Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills

[catbradleyyoga]

♡ #DropBackLove ♡ . ♥ ♡ ○ DAY 15 • EKA PADA RAJA KAPOTASANA || ONE LEGGED KING PIGEON  ○♡♥ . Just over half way in, are you feeling a change yet? Is that heart starting to crack open? Heart openers literally make me feel like my chest is cracking and the sense of relief and relaxation I feel when that happens is amazing. There is always that moment of panic in a backbend where you want to rush back out of it. But don't, my advice is DO NOT go to your max first of all. . I always say if you can smile and take some deep breaths then you're doing it right and should hang out just there. So show us your smiles today, but know the difference between effort and your max. Find that equanimity of the mind but give yourself a chance to pass the panic point too.  . For this pose I'm cheating but it's MASSIVE progress for me! I'll show you all in a few days the progress I've made on this chalenge.  Remember I needed this challenge as much as you guys so I'm with you every step!👣 . Use a strap and do tons of flip grip bringing the heel in and out to warm up.  I do it with a strap all the time first to open my shoulders. . Use your free hand to help lift you up and out of your pigeon, if you've tight hips you'll appreciate this. . Try and have back shin vertical and bring your head to foot rather than foot go head. It will encourage you to keep lifting up. . Totally random secret question today; Snow❄ or Sun🌞? That's it, if you had to choose what would you choose?  I would choose snow every time! I've never been on a snow holiday but I get so envious when I see #snowga from @arifishmama & @jbreton22 it melts my heart! It's my goal to do a full snow holiday one day...... hopefully very soon! ❄ Any questions please ask ♥ . ♡ Check in with my #Omsistas and their variations for today @jeminajakin & @pinkchampagne13 ♡ . ♡ Thanking our OMazing sponsors • @aloyoga @liforme @limitlesswheel @infinitystrap & @mamakuka . ♥ Let's have some fun this month and create some super spines ♥ . #catsdropbackdrills