#slowanddeep

[michaelerniemrblack]

My favourite way to pleasure a woman #eatwell

#slowanddeep

[matthewgoughyoga]

And a little #shoulder opener and chest stretch to balance out the threaded needle! 😁 #yoga #yogaeveryday #spine #stretch #yogamen #gingeryogi #nomatrequired #slowanddeep (at Blackheath, London)

[jemelhbrown]

I read the slower I do the reps the more "resistance" I build against my muscle. So I do everything "slow & deep" now. 💪. #WorkOutFlow #HappySunday #Exercise #Chest #Arms #Back #SlowPush #Restistance #Afternoonflow #PullUp #jemelhakeem #imagodei #pedro #posotivevibesonly #elmariachi #stayfit #SlowAndDeep #hardwork #Dedication #stayhealthy #Consistancy #buildmass #ultimateguysearch #hiphop #fitness #healthyliving #eatworkoutraprepeat #focused #maximusbody #salute #alreadyz @theethiopiandream @badassboz @menshealthmag @mensfitnessmag @menshealthbox @monascottyoung

[matthewgoughyoga]

A little #threadtheneedle #twist and #shoulder opening stretch today. #yoga #yogaeveryday #spine #stretch #yogamen #gingeryogi #nomatrequired #slowanddeep (at Blackheath, London)

[matthewgoughyoga]

Day 5 #yogachallenge #forthesakeofyogajanuary and we're going #slowanddeep this month. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you have a half hour #restorativeyoga sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is #legsupthewall. Sit side on to the wall, as close as possible. Carefully rotate and swing your legs up the wall as to lie back on the floor. Get your bum as close to the wall as possible and really push your bottom into the floor whilst straightening your legs as much as possible. Start the timer. Lay your hands above your head, one palm in the other in a loose diamond shape. You have two options for the legs: either keep them together, both vertical, or let them open to the sides in a straddle. Which ever option you choose, keep the legs dead straight and the toes pulling back towards your body. Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backbend #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional (at Blackheath, London)

[matthewgoughyoga]

Friends, updated poster with slight correction in the hashtag: We're back with a other #yogachallenge! #forthesakeofyogajanuary and we're going #slowanddeep this month to #restoreEnergize. The first week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you have a half hour #restorativeyoga sequence. Start with a five minute #restpose as detailed yesterday. Join @mariandivilek and me in January as we #refresh and #revitalise our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backbend #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional (at Blackheath, London)

[matthewgoughyoga]

Day 16 #yogachallenge #forthesakeofyogajanuary and we're going back to my #slowanddeep this week. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you'll m have a second half hour #restorativeyoga sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is #chairpose. Having carefully rolled up back up to #mountainpose from yesterday's #standingforward fold, after your #headrush has cleared refocus your mountain. Check in with the feet: hip distance apart and parallel. Knees over the feet, hips square, back flat, head reaching for the ceiling, arms heavy. Start the timer. Inhale and slowly rotate the shoulders and raise the arms, hands facing each other shoulder distance apart, until they are vertical. On your exhale, slowly push the knees forward and lower your bottom onto the imaginary chair behind you, keeping your back flat. Inhale, lengthen (and restraighten) the spine, then exhale and sit further back. Go as far down as you are comfortable. Check that the knees are above the feet and haven't rolled in or out. On each in breath lift the top of the head (not the arms) towards the corner where the wall meets the ceiling and stretch your bottom towards the corner where the wall meets the floor. When the timer pings, slowly straighten the legs back to mountain pose. Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backlengther #hamstrings #calves #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional #liftandlengthen #longbody #breathe (at Blackheath, London)

[matthewgoughyoga]

Day 20 #yogachallenge #forthesakeofyogajanuary and we're going back to my #slowanddeep this week. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you'll have a second half hour sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana, and the final one of the sequence, is #cobblerpose. From yesterday's #cosmiceggpose, lower your feet to the floor, about a hands distance from your body. Let the knees fall out to the sides, so the soles of the feet come together. Start the timer. Place your hands on your feet, thumbs sliding between the balls of your feet so you can gently open the feet like a book as you deepen into the pose. Inhale and sit tall, top of your head floating up to the ceiling, and roll the pelvis forward. Exhale and stretch the knees away to to sides. Repeat this breathing cycle for the duration of the pose. When the timer pings, help your knees back up with your hands, extend your legs out in front, and lower yourself back down to lying flat on your back. If you need a timer, start it again, and take your final #restpose to compete the sequence. I know this week has been unconventional, but I hope youve enjoyed it and it's helped you to find stillness and breathing in some more challenging, non-traditional, slow and deep poses. Next week it's Marian energising us again! Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backlengther #hamstrings #calves #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional #liftandlengthen #longbody #breathe (at Blackheath, London)

[matthewgoughyoga]

Day 19 #yogachallenge #forthesakeofyogajanuary and we're going back to my #slowanddeep this week. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you'll have a second half hour sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is one of #cosmicegg #halfboatpose or #boatpose depending on how comfortable you are with balance. From yesterday's pose transition to seated in the middle of your mat in #staffpose. Keeping the back upright and long, inhale and draw the knees up to your belly. Start the timer. Exhale and Take hold of each knee and draw them I towards the chest. Keep the back straight and long. On your next inhale, keeping your body shape, lean slightly back until your feet come off the floor and you're balancing on your bottom. Stay here if this works for you. On your next inhale, let go of your knees and slowly straighten them so your shins come parallel to the floor. This is half boat. On another inhale straighten the legs completely, and come into full boat. Only go as far as works for you: remember you're holding for five minutes. Use the inhales to lengthen and straighten the spine, use the exhales to pull the belly towards the spine and the lower back towards the belly. When the timer pings reverse through the sequence to come out. Don't just drop your legs to the floor! Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backlengther #hamstrings #calves #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional #liftandlengthen #longbody #breathe (at Blackheath, London)

[matthewgoughyoga]

Day 17 #yogachallenge #forthesakeofyogajanuary and we're going back to my #slowanddeep this week. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you'll m have a second half hour sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is #treepose. I've had some comments and feedback that yesterday's #chairpose is not "traditional" "restorative" yoga and that you'd never get that pose in a traditional restorative class. Well, I'm not a traditional yogi, and you had your week of "relaxing" yoga at the beginning of the month: this week is "slow and deep" and my aim is to encourage you to "let the yoga flow through you rather than you trying to force it out" (to quote my #mentor). Find that inner calmness and deep breathing in every yoga pose, not just gentle ones. Breath through the discomfort and be really aware of your body. And hence build stamina, core strength and body awareness. So without further ado, into today's pose. Start the timer. From mountain, place your hands together in the centre of your chest, exhale and push the hands together and the shoulders back. Pull your belly button into your spine. Inhale and lift the foot to either the height of the ankle, the shin, or the thigh. Exhale and rotate the knee out to 90 degrees. Inhale and place the foot either on the ankle, the shin or thigh. Squeeze the standing leg into the foot. Keep the belly button sucked in. Focus on a spot directly ahead of you. Once your balance is strong, inhale the arms up, then exhale them open to give your tree branches. When the timer pings, reverse the sequence to come out, then do the other side. Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backlengther #hamstrings #calves #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional #liftandlengthen #longbody #breathe (at Blackheath, London)

[matthewgoughyoga]

Day 15 #yogachallenge #forthesakeofyogajanuary and we're going back to my #slowanddeep this week. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you'll m have a second half hour #restorativeyoga sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is #standingforwardfold with a #passivehang #variation. Start in #mountainpose. Really ground yourself through your feet and extend the top of your head upwards. Exhale and drop your chin to your chest, inhale and length your back towards the ceiling. Next exhale slowly start to roll down the spine, starting at the neck. Repeat until you're folded at the hips. Bend your knees as much as you need to. Start the timer. Hold your elbows in opposite hands, arms hang heavy, and look back through your thighs. On your inhales try to straighten the back (not your legs), on your exhales stretch your bottom towards the ceiling and your head towards the floor. When the timer pings, slowly roll back up to mountain. Caution, as this pose has your head lower than your chest be extra careful if you have high blood pressure or are at risk of detached retinas. Don't stay in the pose if you start to develop a headache or any discomfort. Note also that your calves will be screaming at you by the end, so watch out for cramp! Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backlengther #hamstrings #calves #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional (at Blackheath, London)

[matthewgoughyoga]

Day 3 #yogachallenge #forthesakeofyogajanuary and we're going #slowanddeep this month. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you have a half hour #restorativeyoga sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is #butterflypose. Start in a comfortable seated position, legs out in front of you. Draw the feet in and let the knees fall to the sides so the legs make a loose diamond shape (we're not doing #cobblerpose!). Place your hands flat on the floor in front of you. Start the timer. Inhale and sit tall, exhale walk the hands forward and pivot at the hips. Repeat the cycle , letting your face lower towards your feet. Keep your neck long. With this one you want to be pulling forward with your hands, aiming to flatten the back. Again work on long, slow and deep, breathing, into the chest rather than the belly. Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backbend #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional (at Blackheath, London)

[matthewgoughyoga]

Day 2 #yogachallenge #forthesakeofyogajanuary and we're going #slowanddeep this month. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you have a half hour #restorativeyoga sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is #childpose, and you may need a rolled up towel or two. Come from #supportedfishpose, to seated, hugging your knees into your chest. Make your way er onto all fours, #catpose or #tabletoppose. Extend your toes behind you so your toenails are flat to the floor. If this is difficult for you, place the rolled up towel under your ankles for support. Keeping your hands where they are, slowly lower your bottom towards your heels. If you can't get your bottom all the way down place another rolled up towel between the ankles and your bottom. Keep your arms off the floor and come up onto teepee fingertips. Start the timer! Push the floor away gently with your fingers, let the shoulders roll down the sides and keep the neck long. Again work on long, slow and deep, breathing, into the chest rather than the belly. Join @mariandivilek and me in January as we #refresh and #revitalise our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backbend #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional