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documenting my favorite hobby, eating

backonpointe:

rachaeldee:

Yoga for hip openers

hello friends! ever since these photos of me started making the rounds on tumblr, the most common question i get asked is “what are hip openers?” so i thought i would make my next guide focused on that. hip openers are poses that help to loosen the muscles that connect to the hip joints. remember that these muscles are often very tight and be careful not to overstretch yourself. loosening the hips happens very very gradually. incorporating some of these poses into your yoga practice can help to achieve both front and side splits!

ps. i tried to put these in a coherent order so that you can flow through them with one leg, then go back and repeat the flow using the opposite leg! 

  • standing wide-legged forward fold - put your feet wider than shoulder width and bend forward while keeping the back as straight and flat as possible. you should feel the stretch in your hamstrings - hold for a few breaths, then rotate around to downward facing dog.
  • lizard pose - start in downward facing dog and raise one leg up behind you, then swing it through to place your foot next to your hand, on the outside. keep your front knee at a 90 degree angle and sink into a deep lunge, with your back knee on the floor and leg extended. you’ll feel this one in your back leg’s hip flexor (along your hip crease) and also deep in your front leg’s hip joint. 
  • pigeon pose - from lizard pose, move your hand to the outside of your front foot, keep the knee bent, and pull your foot across so it’s near the opposite hand. bend the knee as generously as you want - the closer it is to being parallel with your body, the deeper the stretch. rest here, or go down to your elbows, or even lay forward as you advance in the pose. hold for 5 breaths.
  • seated wide-legged forward fold - extend both legs wide as far as is comfortable. rest here, and then bend forward with a straight back. i also like to stretch by reaching toward one foot and then the other.
  • head-to-knee forward bend - extend one leg and bend the other at the knee. gently bring your head to your knee while keeping your back straight and your core engaged. if you can’t get down far, just keep your back straight and hold for 3-5 breaths.
  • wind relieving pose - come on to your back, bend one knee and interlace your fingers on your shin bone, about two inches below the knee. pull gently toward your body, keeping your back flush with the ground and engaging your core. you can also rotate your knee gently here.
  • happy baby pose - bend legs and grab for the inside of your heels, and try to keep your back completely flush with the mat - this will give you the deepest stretch in this pose! you can also roll a bit to massage your lower back. 
  • reclining goddess pose - release legs from happy baby and let them fall open to the floor. try to keep your lower back close to the ground and put arms wherever is comfortable. relax here and appreciate your fantastic body! 

hopefully this helps to answer some questions about hip openers! these the poses i focused on when i was trying to achieve the splits, but having loose hips can help with all kinds of other yoga poses and can also release a lot of tension from your lower back. happy hip-opening! :)

mat: Manduka Pro Black Sage

clothes: sports bra - lululemon flow Y IV, shorts - nike, hoodie - lululemon scuba, socks - smartwool

Great for dancers and anyone with tight hips!

(via blueklectic)

heyfranhey:

Cauliflower Mac & Cheese (Vegan & Gluten-Free)

Recipe here.

healthfitnesshumour:

Stretches For A Flexible Back

Flexibility in your back is important for many sports, including gymnastics. Increasing your flexibility can only be accomplished over time and can be a very difficult or very easy task depending on your body type. All of these stretches have many names and are found in many disciplines, and they will all help increase your flexibility. I quickly run through all these stretches and boy do they feel good on the back.

1. Pike Stretch - Sit on the floor with legs straight in front of you. Lean forward and try to touch your toes. This stretches both the hamstrings, leg muscles, and the lower back. To make this more difficult, keep your back completely straight as you lean over.

2. Standing Pike Stretch -While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs.

3. Camel Pose - While standing or kneeling with your feet (or knees) shoulder width apart push your hips forward and lean back until you feel a stretch. This can be done with or without supporting yourself with your hands.

4. Cat Stretch - Kneel with your arms on the floor in front of you shoulder width apart. Push your spine to the ceiling and hold, then push your spine down and lift your head.

5. Advanced Cat Stretch - Do an advanced cat stretch. Start as with the cat stretch, but slowly slide your arms forward on the mat while arching your back until you get your shoulders to touch the ground.

6. Seal Stretch - Lie on your stomach with your elbows bent and hands by your sides. Slowly straighten your arms and tilt your head back.

7. Basket Stretch - While on your stomach, bend your knees and reach behind you to grab your ankles. Lift up up with your arms and feet. 

TIPS: 

  • Don’t force your back to bend too far; it could cause major damage. Start off with small back stretches and work your way up. Stay safe!

  • It’s important to remember to begin stretching slowly to ensure your muscles don’t become too sore.

  • Make a goal for how flexible you want to become. When you achieve your goal, celebrate and set a new one.

  • Don’t push it. Your back isn’t going to become flexible over night.

  • Do exercises to strengthen and stretch your stomach muscles. Your back and stomach work together, so what you do for one will effect the other.

  • Not everyone has a very flexible back, practice frequently for 15 or 30 minute sessions.

  • Decide what stretches are best for you and how often you will do them. If you always do the same stretches every day it will get boring, change it up a bit and you will be more likely to continue.

(Source)

(via heyfranhey)