#yogaabroller

[practiceyoga-la]

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DETAIL + DEPTH | Next is part 4 of 6 of the Yoga Chair ab roller series.⁣ ⁣ Place a bolster under the mid-lower thoracic spine, and a rolled up blanket at the crease of the hips. Take the same movements as part 3 (previous post, slide 2). The bolster will give the torso more lift, which will change where the effort is in the pose. A rolled-up blanket at the hips (in comparison to the bolster used in the previous pose) allows for deeper hip flexion by bringing the thighs even closer to the chest. This also allows the knees to come closer to the outer shoulders, which is where we want to be for the peak pose, Firefly Pose. Bring the arms to the inside of the legs but separate the hands wider than the chair. Use the legs to squeeze the arms. Stay and breathe, and repeat 5-8 times.⁣ ⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth #alignmentyoga#yogaalignment #Yoga #chairyoga #yogachair #yogaprops #propyourpose #yogapractice#yogaeverydamnday#practiceandalliscoming #iyengaryoga #fireflypose #tittibhasana #yogaabroller #abwork #corework #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣ (at Los Angeles, California) https://www.instagram.com/p/Bntg8VVhDeS/?utm_source=ig_tumblr_share&igshid=1jgwlrtvmcuoa

[practiceyoga-la]

DETAIL + DEPTH | Next is part 2 and 3 (of 6) of the Yoga Chair Ab Roller Series (see previous post for part 1).⁣ ⁣ Continuing from the previous setup, remove the block from between the legs. ⁣ ⁣ With an inhale, bring the arms overhead with the hands together. With an exhale, draw up on the pelvic floor, engage the lower abdomen, and lift the head and shoulders. Reach the hands between the legs and stretch forward. This time, separate the hands so the outer arms widen into the legs. Simultaneously, use the flexed feet against the strap to rock the chair onto its two front legs (hence my name for this series, Yoga Chair AB ROLLER!). This will pull the thighs back to draw the knees to the outer, upper arms. Squeeze the inner knees into the outer arms but try to widen the arms into the inner legs. Stay and breathe for 5-10 breaths, and repeat.⁣ ⁣ Part 3 is similar to Part 2, but with an added bolster for feedback and assistance. Instead of reaching the arms between the legs, reach it over the chair seat. Squeeze the bolster between the thighs and abdomen, and stretch the arms forward and up. Stay and breathe, and repeat.⁣ ⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth #alignmentyoga#yogaalignment #Yoga #chairyoga #yogachair #yogaprops #propyourpose #yogapractice#yogaeverydamnday#practiceandalliscoming #iyengaryoga #fireflypose #tittibhasana #yogaabroller #abwork #corework #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣ (at Eagle Rock, Los Angeles) https://www.instagram.com/p/Bnq6pgvgxvX/?utm_source=ig_tumblr_share&igshid=4s7v7weylkdx

[practiceyoga-la]

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DETAIL + DEPTH | This video is part 1 of 6 of my new Yoga Chair Ab Roller series. Yes, it's as fun AND novel as it looks!⁣⁣ ⁣⁣ Prepare the setup by fastening a belt around the entire top bar of the chair. Slide it about 2/3 of the way down the top of the chair, and make sure the belt is taut. Place a thin yoga mat on the chair seat, and come onto the back with the calves on the chair seat (on the folded mat). Slide the feet between the straps so one side of the strap is against the top of the feet, and the other strap is against the bottom of the feet. Separate the feet as wide as the chair. Place a wide block between the knees.⁣⁣ ⁣⁣ With an inhale, bring the arms overhead with the hands together. With an exhale, draw up on the pelvic floor, engage the lower abdomen, and lift the head and shoulders. Reach the hands between the legs and stretch forward. Breathe here. Press the center heels down on the chair seat to feel the hamstrings engage, and pull the top of the feet back against the strap to signal front body activity. Pressing the hands together at shoulder height closes the chest, which will help produce the rounded upper back we are looking for in our peak pose, Tittibhasana. Squeeze the block between the legs to feel how working the inner legs connects to the lower core. Stay for 5-10 breaths, then repeat. Rest.⁣⁣ ⁣⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth #alignmentyoga#yogaalignment #Yoga #chairyoga #yogachair #yogaprops #propyourpose #yogapractice#yogaeverydamnday#practiceandalliscoming #iyengaryoga #fireflypose #tittibhasana #yogaabroller #abwork #corework #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BnoQbLrB2tI/?utm_source=ig_tumblr_share&igshid=18clu4u9d7b4i