Yoga

Deepen your yoga practice with free full class videos. Learn more about the physical asanas (poses) as well as the spiritual and mental sides of yoga.

  • The Cultural Appropriation of Sage + Smudging

    Sage Cultural Appropriation

    Sage

    Do you love using Sage as much as I do? Then we should talk about smudging and the cultural appropriation of Native Americans (Indigenous People).

    I think we can all agree that this year has started to shift some foundations to open us up to ways we’ve been blind towards others. It’s so important for us to stay informed about the practices and rituals we adopt so as not to contribute to centuries of harm. We need to learn the origins of what we do and make sure we’re practicing in a way that honors roots and avoids cultural appropriation. This, of course, also applies to burning sage.

    Ahhh… do you love sage as much as I do? The way it smells, the calm energy shift in the air after its been burned… I’ve long been a fan.

    I admit that it took me a while to really think about what it means to burn sage. It’s hugely popular in the (predominately white) yoga and spiritual communities. But do we know why we use it? Do we know what it means?

    Because burning sage (smudging) is traditionally a Native American religious ceremony.

    I am only a small part Native American—15% Indigenous to be exact (thanks, AncestryDNA), as part of being half-Mexican, and half-white. So I don’t speak on behalf of Indigenous People, but rather as a person of privilege about something that needs to change.

    I felt very connected to this small part of my ancestry growing up in Albuquerque, New Mexico. Native American culture is a prominent part of the state (where there are 23 tribes). Growing up in NM, I assumed sage was pretty common stuff. Sage, dream catchers, and Kachina dolls are literally sold in kiosks in our small airport. Our school field trips included visits to the surrounding reservations. Since my family didn’t travel much, it wasn’t until I was older and moved to CA that I really realized how rare it is for a region’s Native American culture to be celebrated, especially to the degree it is in NM.

    Because of this, I’ve been more sensitive to the growing trendy use of sage. I’m a yoga teacher in Southern California—and I see it being used and sold everywhere. Like, I’m honestly very ashamed to admit I got this particular pretty sage stick from a vegan restaurant. It’s never sat right, but I didn’t look as closely as I/we should have.

    Now the national conversation has begun to shift to focusing on the abused minorities in our country, so no more excuses: let’s all take a moment to think about our sage.

    Sage

    What exactly is smudging?

    According to Indigenous Corporate Training Inc.:

    “Smudging is traditionally a ceremony for purifying or cleansing the soul of negative thoughts of a person or place.”

    It was illegal for Natives to practice their religion (including smudging) until 1978 in the U.S. It’s something they’ve had to fight for. They’re still currently battling to be allowed to perform smudging in hospitals.

    Sage is not the only sacred medicine used for smudging. Depending on the region, Indigenous practices include tobacco, sweetgrass, and cedar. But sage is currently by far the most common in the wellness world.

    My theory? White sage grows in Southern California, where yoga, holistic health, and spirituality are booming, along with cultural appropriation of the origins of those practices.

    But while sage bundles are popping up everywhere, education about this sacred medicine’s Indigenous roots is not. As this article in the Huffington Post puts it: “there’s a problem when retail chains sell the idea behind smudging completely separate from the practice.” Businesses are profiting while we co-opt Native American culture.

    Sage is being over-harvested and not sustainably grown.

    Due to its current trendiness, white sage is being over-harvested along the Southern California coast, harming the land and making it harder to find, thus increasing its cost. It’s also not always harvested correctly, in a way that leaves the roots and allows the plant to regrow.

    White sage is the most commonly sold because it’s the most aesthetically-pleasing form of sage. It’s what’s in these photos. Very soft and clean and Instagram-y. I’ve gotten most of the sticks I’ve used when visiting home in NM, and those not-white-sage bundles look much more like regular leaves. Not as pretty, not as popular.

    So we’re destroying something of sacred importance for its beauty and making it less accessible for the Native American peoples, who were using it first. This is continuing systemic racism and oppression against Indigenous People. And we’ve already done enough.

    Sage

    There are two solutions: first—you CAN continue to use sage.

    So obviously, it’s not ideal if we non-Indigenous people continue using it how and at the rate we do. We must respect it and what it symbolizes, and less is more. But if you want to continue burning sage, the good news is, you still can—

    But there are a few things you need to do:

    • Stop calling burning sage smudging. It’s kind of like if I, a non-Jewish person, bought myself a chic little menorah with some long pink glitter candles for it that I lit every night before dinner to set the vibe, a practice I call Hannukah.

    Picking up what I’m putting down? You’re not smudging unless you’re smudging.

    • Avoid white sage. I know it’s pretty—but give other varieties of sage some love!
    • Make sure the sage you do buy was sustainably grown. This means it’s not wild and was grown specifically to be harvested, organically. It should also be harvested correctly for regrowth.
    • Buy directly from Native American sources if you can! Travel to reservations. Learn more about the history and source of smudging. And here’s an Indigenous-owned store on Etsy that sells organic, reservation-grown sage sticks.
    • Grow your own. The best way to keep your sage sustainable is to grow your own and make your own bundles. You’ll also gain a greater appreciation for the plant. Plus more plants = happier planet.

    Or, you can try burning other smoke sources!

    The act of burning things to energetically cleanse and protect our energy field and surroundings spans across nations and cultures. You don’t need sage to do it. So keep burning away! (Responsibly, of course.)

    You can practice smoke cleansing with different kinds of wood and herbs. Some alternatives include cinnamon, juniper, lavender, pine, rosemary, and clove. Burning incense is also awesome.

    A quick side note on Palo Santo, another popular source to burn: it’s also being over-harvested and near being endangered, so please avoid and do not buy! I have this one piece that was gifted to me that I don’t burn out of symbolic respect.

    You can also try energy-clearing practices for your space that don’t require any burning, like Himalayan salt lamps, crystals, and diffusing essential oils!

    Sage Palto Santo Yoga

    Sage must be respected for the sacred plant it is.

    It really is magical. (All plants are!) It can be used as a spice, as medicine, and even to connect to spirit.

    The most important takeaway from this post is to respect sage and the original Native American practice of burning it to smudge. The first step is educating yourself—so thanks for taking the time to read this article! Now share it with your friends and community.

    And can we all agree that sage should no longer be sold at the checkout counters of expensive (white) clothing boutiques?

    (If you live in SoCal, you know)

    Respecting sage and the practice of smudging means we are respecting Native Americans. It brings us one step closer to healing as a collective. One step closer to unity.

    » Song Vibes «

    Have you thought about these issues with cultural appropriation and sage before? This is a judgment-free zone—share your thoughts with me in the Comments below!

    xo,

    Amy

  • Master List: Black Wellness Leaders

    Black Lives Matter is an issue of wellness.

    We are all one. This is the core teaching of Yoga, which means “unity.” When one of us hurts, all of us hurt—whether or not we realize it.

    As a non-Black person in America, I have woken up further and realized that unless I step up and become actively anti-racist, I am part of a system that delivers oppression and pain. I have always considered myself “not racist” (I put in quotes because unfortunately we have all been programmed by our societies to be a little bit racist, which is something we must shine a light on), but being just not racist is not enough if we want to change this world for the better.

    By the way, you should read How To Be An Anti-Racist by Ibram X. Kendi, and why not buy it from this Black-owned local Los Angeles small bookstore.

    The mental health effects of generations of trauma runs deep in the Black community. This means that none of us are well until this massive suffering ends. It will take time, and dedication, and real thoughtful action on our parts. It’s a big ask, actually. We’re being called to get uncomfortable.

    ut that’s where all the magic in life occurs.

    We must fight in the name of LOVE.

    I am a POC (Latina, half), and if we can begin to break down the oppression in our country of Black Americans, all minorities will rise up. Including women and the LGBTQIA community! It’s like blowing up a huge dam that will return nourishing water to dying riverbeds, making the way for more equality.

    Baby steps of progress. We must stay committed to asking: What would Love have me do?

    If we do not do something to change what IS, we are allowing systemic racism and violence to continue.

    Please share this list of Black leaders in the Spiritual + Wellness space.

    This is a small but hopefully helpful way I can help start to make change. The Wellness world is flourishing, and has also become a mostly white space, especially here in Southern California. Every yoga teacher training, every class I’ve led, every yoga festival I’ve attended, has been a sea of predominately white faces. That absolutely must change. Wellness should be accessible and inclusive to everyone. We should all be entitled to have the freedom to life, liberty, and the pursuit of happiness. Black voices need to be amplified!

    Please use the following Black teachers as valuable resources to help you continue your growth and health journey. They all have a wealth of wisdom to share.

    This is my personal list, and I would love for it to grow beyond my admittedly small scope of my Black colleagues. Please Comment below with additional leaders that I missed!

    I’ve divided them by the same categories as this blog: Mind (helping mental health and spiritual/wellbeing growth), Body (helping the physical body heal), and Yoga (helping through the specific lens of the Yoga practice).

    Please take advantage of their wisdom and teachings so that we may collectively learn, evolve, and heal.

    BLACK WELLNESS LEADERS LIST

    You can find their Instagrams by clicking on their names, which are alphabetized by first name.

    MIND

    Rev. Angel Kyodo Williams

    Reverend / Zen priest rockstar, Radical Dharma co-author

    Alex Elle

    Writer, mental health artist, and wellness consultant

    Cleo Wade

    Writer, poet, wise self-love champion

    Justin Michael Williams

    Meditation writer, speaker, musician

    Lama Rod Owens

    Self-liberation writer, the next generation of Buddhism and Dharma teachers

    Light Watkins

    Meditation teacher and mindfulness speaker

    Meghan Watson

    Registered Psychotherapist specializing in mood, anxiety, and eating disorders

    Morgan Harper Nichols

    Artist creating work that offers self-help wisdom

    OlanikeeOsi

    Self love teacher, Selfish Babe, and creator of Goddess Detox

    Preston Smiles

    Personal Freedom Coach and inspirational writer

    Rha Goddess

    Self-Help/Spiritual writer and creator of coaching source Move the Crowd

    Tori Washington

    Spiritual lifestyle educator and business strategist, energy healer

    BODY

    Psst: Here’s an awesome list of Black Healthy Chefs and Food Bloggers from Melanin Is Life

    BLK+GRN

    Non-toxic, all-natural online marketplace by all Black artisans

    Chrissy King

    Personal Trainer and Body Image/Lifestyle Coach

    Jasmine Marie

    Breathwork facilitator at Black Girls Breathing (offering virtual circles)

    Maryam Ajayi

    Energy healer, entrepreneur, writer, activist, speaker, creator of Dive In Well

    Omikunle Ekundayo

    Creator of The Soulcare Collective, “initiating self + planetary multidimensional wellness via African + Indigenous healing modalities”

     

    YOGA

    Camai Brandenberg

    Yoga and Pilates teacher

    DaLette Anderson

    Yoga teacher, athlete trainer, dancer

    Gail Parker

    Psychologist, yoga educator, writer

    Jessamyn Stanley

    Yoga teacher, body positivity advocate, activist, writer,

    Koya Webb

    Yoga teacher, holistic health coach, writer

    Nicola Cardoza

    Mindfulness and yoga teacher, social entrepreneur, founder of both Yoga Foster and Reclamation Ventures

    Sara Clark

    Yoga teacher, mindfulness coach

    Shirley Johnson

    Kundalini Yoga teacher, Licensed Psychotherapist, energy worker, Tantra coach

    Tracee Stanley

    Yoga and Meditation teacher and transformation guide

     

    » Song Vibes «

    Who did I miss? Please share in the Comments below!

    xo,

    Amy

  • Adios, Germs — How To Clean Your Yoga Mat

    Stay healthy: don’t forget to clean your yoga mat!

    Our yoga mats sure get taken for granted, don’t they? I’ll be honest, I used to clean my mat maybe… once a month? And I typically use it every day, multiple times a day as I teach around San Diego. That sounds kind of horrifying in retrospect, but thankfully I’ve always stayed healthy. However, I think it’s safe to say most of us are extra conscientious about germs these days. That is, we want to keep them at a minimum. Whether you’re reading this during the current time of Coronavirus or just want to protect your health by keeping things fresh, it’s time to clean your yoga mat!

    Think about it: when we practice yoga, we put our entire bodies all over our mats, including our faces and bare feet. We often sweat all over them. Many of us take our mats around to practice in different spaces both out and inside. And while your yoga studio may clean regularly, there are still a lot of barefoot people in there, walking around on the same floor…

    Now, there’s no reason to feel afraid or paranoid about this. It’s just important to practice good hygiene after yoga practice to protect yourself. This 2020 pandemic has made us more aware of the fact that there are certain measures we can practice to prevent disease spread, like washing your hands. After class, you should wash your hands and feet, change your socks/clean your flip flops, and, of course, clean your mat!

    Plus, it’s so easy to do.

    And you already have what you need at home.

    You just need two ingredients to clean your yoga mat.

    Ready?

    Wait for it…

    SOAP + WATER.

    Boom! It’s just that easy. To be specific:

    • Use hot water and just one or two drops of dish soap (or any liquid soap you have access to).
    • Combine in a glass spray bottle and shake to mix.
    • Spray your mat down completely. Let sit a moment.
    • Run a clean cloth under hot water until it’s soaked and nice and hot.
    • Wipe down your mat with the wet washcloth.
    • Dry with another clean, dry cloth if you’re on the move.
    • Otherwise, let your mat air dry (avoid drying in direct sunlight, which can crack/break down your mat).

    I recommend using a natural, non-toxic, eco-friendly soap. We put our faces all over our mats! It’s best to use a formula that is gentle and free of chemicals and won’t irritate your skin. I’m not sponsored by Mrs. Meyers or anything, but theirs is my favorite soap to use, as you can see below.

    Using tinted glass spray bottles like the ones I have helps keep the contents fresh since they’re protected from light exposure. I use these bottles for all my essential oil sprays and cleaning products at home.

    If you need some new cleaning cloths, these are eco-friendly and made from sustainable bamboo, but are durable, easy to care for, and well-reviewed!

    (Sadly, this beloved yoga mat of mine is no longer made, but the Manduka Pro yoga mat is my other favorite if you’re looking!)

    There are other ways to clean your yoga mat, but why mess with the best?

    You could also clean your yoga mat using a blend of essential oils (a simple and effective combination is to use tea tree/melaleuca and lavender oils—mix with water in a spray bottle). Or you can buy a specially marketed “mat spray,” like this one from Manduka, which typically also include a formula of essential oils.

    Those work great, but they’re needlessly expensive. And they actually aren’t as effective at removing dirt and debris from your mat as soap is. It’s also common for skin to have irritated reactions to essential oils, so they don’t work for everyone.

    I’ve used essential oil blends in the past and they smell amazing and are indeed antibacterial and antimicrobial, but I’m just saying there’s an even easier way that works even better! So this is what I do now to keep my mat of 4+ years like new.

    If you’re on the go and don’t have access to water

    —you can use regular household sanitizing wipes to clean your yoga mat! I use these from Seventh Generation. You can even use body or face towelettes, which I talk about more below.

    If you’re at a yoga studio or gym, ask them where their yoga mat wipes are! They should have some available for their students to use, though they may not be readily visible.

    But again, you’ll want to clean your yoga mat with soap and water when you’re at home to make sure you’re getting a real, deep clean. You don’t have to do it every time, but depending on how often you use your mat, you’ll want to make sure you’re giving it some regular maintenance.

    You still need to clean your yoga mat even if you’re just practicing at home!

    I’m sure you have lovely clean feet, but our home floors can get dirty (as a dog owner, I know this to be exceptionally true). Even if you wash your hands prior to your yoga practice, our feet are easier to forget because they’re out of sight, out of mind.

    Plus, the oils from your skin and sweat can slowly break down your mat and cause breakouts on your forehead when you go into Child’s Pose. So, even if you’re the only one using your mat, and even if you’re only using it at home—clean it.

    Concerned about practicing inside a yoga studio?

    Don’t be! Soon we’ll be able to reintegrate back into social activity, but it will be a gradual process. There are a couple of extra measures you can take to keep yourself and your mat clean when you decide to back to your local yoga studio.

    The top suggestion I have is to wear socks! You can take your shoes off outside of the studio, helping to keep the public space clean, and then wear your socks inside of the studio. That way you won’t pick up anything as you walk around to set up your mat and get your blocks. Take your socks off before your step onto your mat, and you’ll keep it germ-free!

    Speaking of blocks, be sure to get some yoga block covers, which you can bring with you to cover your studio’s blocks. Or you can always bring your own blocks! You’ll want your own yoga strap, too, and bring a towel to drape over bolsters. Props are shared by many students. They are cleaned by the studio/gym, but even better to stay proactive!

    Wearing flip-flops and don’t have socks? Bring some disposable natural body wipes with you to yoga class. I use these vegan natural towelettes from Pacifica, perfect for both face and body! That way, after your set up your space, you can wipe your feet down before you step onto your mat. You can also use these wipes to clean off your mat.

    Be sure to clean your yoga mat after each practice!

    I know, you’re busy. You’ve got things to do, places to be. But our yoga practice reminds us to become present, so stay in your meditative post-yoga zone and mindfully care for your yoga mat. Make it part of your ritual and care for yourself and your props.

    Most importantly, remember not to get overly obsessed with all of this. Worrying about getting sick puts us in a low-vibrational state of fear, which can actually weaken our immune system. The key is not to worry, but to take easy steps like this to stay well.

    Sending you all virtual hugs and well-wishes!

    » Song Vibes «

    Be honest—how often do you clean your yoga mat? Share in the Comments below!

    xo,

    Amy

    This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!

  • Full 60 Minute NO Hands Yoga Class Video

    Got an injury? This yoga class is involves NO hands or arms!

    And don’t worry, you won’t miss a thing—this class flows and challenges you just like any other Vinyasa or Hatha style class. Only, we will be completely hands-free, and arm movement is optional. That means no tabletop, downward facing dog, planks, or any other poses that put pressure on your upper body.

    This video is ideal for anyone recovering from an injury in the upper body: shoulder, chest, wrist, elbow, you name it. But it’s also fabulous to take if you’d just like a day to really focus on your core and lower body.

    Get ready for a full, 60 minute Hatha-style yoga class with a slower but powerful pace. Learn how to connect with your core stabilizing muscles for better posture and reduced future injury.

    Side note: these special handles are fantastic to help you put less pressure on your wrists during your regular yoga practice.

    I designed this class so you don’t have to feel limited during this time of healing. You can still move and get a killer workout! I recently had surgery and am still in the rehabilitation phase. Since I haven’t been able to do my usual yoga practice, I decided to create the flow I needed and share it with all of you!

    I hope this hands-free yoga practice helps you feel strong in both your body and your mind.

    Thank you for joining me, and be sure to check out my YouTube channel for even more FREE yoga classes and meditations.

    Let me know what you think of this class! Write me a note in the Comments below and let me know your favorite part.

    xo,

    Amy

  • My Favorite Sustainable Activewear Brands

    Best Sustainable Activewear » From the Infinite Embers blog

    Want to help the planet? Choose sustainable activewear!

    All the activewear featured the collage above is all eco-friendly and made out of recycled materials, proving that you don’t have to sacrifice fashion for sustainability. I’m super passionate about the environment—I believe the health of our planet is directly linked to OUR health. After all… if the earth is poisoned, then the plants that grow in it become sick, and then the animals that eat those will become sick—including us. It just trickles up the chain. But the good news is that small changes can make a huge trickle-down impact as well: like where you choose to buy your leggings. Sustainable activewear is the next cool trend, merging fashionable clothing with a commitment to clean up our planet.

    Unfortunately, the fashion industry is one of the worst current destroyers of our planet.

    In fact, it’s the second-largest polluter in the world. These four sustainable activewear companies have chosen to fight this problem. All the ones featured below use post-consumer recycled materials to create their clothes. among other green practices. They turn trash like plastic water bottles into super cute and high-performance activewear in the form of recycled polyester! Plastic bottles can take 400 years to fully biodegrade when thrown away. (Don’t worry—these brands always make sure there is no BPA or toxins in the materials they use.)

    As a full-time yoga and former fitness instructor, I’ve tried just about every brand of activewear out there to put their clothes to the test. I’m always in search of activewear that’s stylish, form-flattering, and can hold up through a lot of wear and tear (and sweat). I also tend to like a little compression, which adds a flattering lift to your booty.

    And the great thing is, these sustainable activewear brands hold up against their less-earth-friendly competitors!

    I genuinely love their products—it’s like the fact that they’re helping to save the planet is a beautiful cherry on top. The clothes truly sell themselves.

    To show you what I mean, I’ve gone through all of their websites and picked out my top picks in their current designs! I know, you’re welcome—such a hard job, but someone had to do it.

    By the way, online shopping is even more fun when you’re choosing brands that are leaving a positive impact on the environment, rather than hurting it.

    So, without further ado, here are my…

    Favorite Sustainable Activewear Brands

    Yoga Democracy

    Yoga Democracy was my first sustainable activewear love. They even featured me once on their Instagram! That’s where I first came across their leggings—I was drawn in by how cute they were on a fellow yogi, and then when I saw that all of their activewear is made from recycled materials, I had to try them. As you might be, I was skeptical at first. But the leggings I bought quickly became one of my favorites.

    The best thing about their leggings is that they’re incredible at wicking away moisture—I used to wear them when I taught spin, which is the ultimate leggings endurance test. And let me tell ya: Yoga Democracy holds up. I’ve owned four pairs of their bottoms so far, two leggings and two crops.

    And another major plus: they really hold you UP. Their leggings are slightly compressive, which I LOVE. It gives you a lift and support in all the right areas.

    ALSO—I  got the hookup and have a code for you guys to get

    20% OFF any purchase!

    Just enter code INFINITE20 at checkout to save on your order.

    Here are my top picks:

    Bottoms:

    Just a Dark Moon Phase Printed Yoga Legging

    Third Eye Chakra Printed Yoga Legging

    Yoga Democracy Legging » From the Infinite Embers blog

    Essential Legging in Cool Cirebon/Jet Black

    Yoga Democracy Legging » From the Infinite Embers blog

    Tops:

    Free Range Sports Bra in Just a Dark Moon Phase

    Yoga Democracy » From the Infinite Embers blog

    Perfect to go with the Just a Dark Moon Phase Leggings above for a super cute set. Definitely top of my wish list!

    Peaceful AF Bamboo Muscle Tee

    Yoga Democracy » From the Infinite Embers blog

    From the Yoga Democracy website:

    Virtually everything we produce is made from recycled polyester or nylon. We source all of our fabric in Italy from a supplier that even by European standards is ahead of the game when it comes to wastewater treatment and green energy. By sourcing from somewhere with strict labor and health and safety standards already in place we can be sure people as well as the planet are not left short changed.

    The process starts with PET bottles being shredded into flakes, which are then converted into pellets and melted down. That material is then spun into new polyester yarn which is used to create the recycled polyester that goes into brands like ours.

    Our supplier uses a type of yarn called ECONYL® to produce our nylon. That yarn comes from a process carried out by a company called Aquafil SpA which reforms fishing nets collected from the world’s oceans, carpet fluff and other nylon containing material that would otherwise end up in landfill into new fabric.

    Science is so cool.


    Girlfriend Collective

    In terms of quality, it really doesn’t get much better than Girlfriend Collective. Seriously, this brand blows me away. They’re doing everything right. The material of their compression leggings is nice and thick and really well-constructed.

    When they first launched a few years back, they did a campaign that I saw on Facebook giving away free leggings. Genius. I got mine (the Compressive High-Rise Legging in Black below—I’m wearing them in the collage at the top of this page) and have been in love since.

    I also really love this brand for their INCLUSIVITY. They use a variety of bodies for their models—all ages, races, and sizes! (Girlfriend Collective offers a large range of sizes from XXS-6XL) They are definitely paving the way for the future of sustainable activewear.

    As a bonus, when you’re done with your Girlfriend Collective clothes, you can recycle them again with their new ReGirlfriend program! They give you a $15 credit to use on future purchases when you send them your worn out clothing—and the clothes get re-recycled for use #3 (and 4… and 5…). Even still, my leggings still have a few years to go. I have had them for 4 years now, worn them a lot, and they’ve held up incredibly. Like, they still look brand new.

    Did I mention Girlfriend Collective provides free shipping on everything you order online? Boom.

    Bottoms:

    Compressive High-Rise Legging in Black

    Girlfriend Collective Legging » From the Infinite Embers blog

    These are Girlfriend Collective’s flagship leggings—the tried-and-true unbeatable staples. These leggings are also pictured on me in the collage at the top of this page! I’m absolutely in love with them.

    I’m particularly living for these leggings in this set with the:

    Olympia Compressive High-Rise Legging and Olympia Topanga BraGirlfriend Collective » From the Infinite Embers blog

    Olympia’s the color and I’m in love—it’s the perfect shade of teal blue.

    Tops:

    Lola Bra in Black

    Girlfriend Collective » From the Infinite Embers blog

    Bodysuit:

    Black Flex Bodysuit

    Girlfriend Collective » From the Infinite Embers blog

    From the Girlfriend Collective website:

    Here’s a breakdown of each of our products and how it stacks up.

    Packaging: Our packaging is 100% recycled and recyclable, so don’t throw it away!

    Compressive Leggings + Bras: Made from 79% recycled polyester (or RPET) and 21% spandex, our leggings are made from 25 recycled post-consumer bottles and our bras are made from 11.

    LITE Leggings: Made from recycled fishing nets and other waste using ECONYL® yarn, our LITE fabric is made up of 83% recycled nylon and 17% spandex.

    Cupro: Our tees and tanks are 100% cupro, a delicate fiber made from waste the cotton industry leaves behind. Our yarn is made in a zero-waste, zero-emission facility in Japan, then constructed at our SA8000-certified factory in Hanoi.


    Wolven Threads

    Wolven Threads‘ main campaign is to Make Sustainability Sexy, and I am here. for. it. They probably have my favorite designs out of the group—super fashionable cuts and trend/sexy designs. I’ve only tried one piece by them as well (the jogger pants below), and absolutely adore them!

    As if they weren’t already sustainable enough, Wolven Threads aims to be completely carbon neutral and donates 1% of sales to organizations that do important work to create positive environmental change.

    ALSO—I have a discount code for you to use for their clothes, as well!

    Use my code INFINITE20 for 20% all purchases.

    Happy shopping!

    Bottoms:

    Alpine Line Jogger Pants

    Wolven Threads » From the Infinite Embers blogSo comfortable you’ll never want to take them off.

    Indigo Legging

    Wolven Threads » From the Infinite Embers blog

    Tops:

    Onyx Pyramid Top

    Wolven Threads » From the Infinite Embers blog

     

    Wolven Threads » From the Infinite Embers blog

    Available in a variety of beautiful colors—I just have a thing for black.

    Indigo Double Cross Top

    Absolutely love the back on this bra.

    Bodysuit:

    Astral Ranger Reversible One Piece

    Wolven Threads » From the Infinite Embers blog

    From the Wolven Threads website:

    We believe that beautiful fashion should not come at the expense of our planet. Our garments are made with OEKO-TEX certified Recycled P.E.T fabric (RPET), a fabric made from recycled plastic water bottles. This certification ensures that our material is free of harmful and toxic chemicals. Over 6.4 million tonnes of plastic trash enters the world’s oceans each year. RPET creates a second life for plastics, helping to keep plastic out of our planet’s delicate eco systems.

    When we say we want to Make Sustainability Sexy, we truly mean it. We are a team of artists and activists, working to erase the negative footprints on our earth. Our sustainability practices are rooted in mindfulness and the power of choice—from day-to-day decisions to major resolutions. We believe that a collective effort of sustainability has the ability to change the trajectory towards a healthier, more verdant planet. See? Sexy.

    Sustainable activewear: it’s the way to go. I hope you all fall in love with these companies as much as I have!

    » Song Vibes «

    Did I miss any great sustainable activewear brands out there? Let me know your favorites in the Comments below!

    xo,

    Amy

    This post is not sponsored, but I am an ambassador for Yoga Democracy and Wolven Threads, meaning I get a commission if you use my discount code. Win-win! I genuinely love these brands and know you will, too. Thank you so much for supporting the blog!

  • Improve Your Practice: The Benefits of Using Yoga Blocks

    Benefits of Using Yoga Blocks » From the Infinite Embers blog

    This post is basically a PSA I’ve been wanting to make for a while: we all need to use yoga blocks more often!

    I always feel bad for yoga blocks. They usually remain gathering dust stuffed into the cubbies at the back of the studio. One or two people per class may be bold enough to grab a pair. The yoga blocks on the bottom row? Practically untouched.

    How do I know? I’m a near-full-time yoga instructor here in San Diego! And I see how frequently they go unused. Most teachers don’t suggest them, especially for most Vinyasa flow classes. Students won’t usually get them unless I tell them to. And sadly I can’t even have my students use blocks at some of the studios I teach at, because they only have enough blocks for a handful of people, not a full class. They’re highly undervalued.

    But yoga blocks aren’t just for rare modifications or injuries.

    I feel like yoga blocks have a stigma attached to them. Our fear brains project the false belief that blocks signal to everyone else in the class that you’re the inflexible one, that they make you stand out. This can make a newbie feel self-conscious and inferior if they’re already stuck in that fear mindset.

    And it can keep competitive Type As from furthering their skills because they don’t want to feel like they need assistance.

    I’d like to change that stigma.

    I’m telling you, using blocks is a mark of a strong yogi, not a weak one! Using them doesn’t make you a beginner, and it shouldn’t feel embarrassing. They’re just a really helpful tool so you can move your body properly in every pose. And based off of teaching hundreds of people over the years, I can say truthfully that nearly everyone can benefit from their use.

    Let me say this: Remember that no one else in the class is thinking about you or judging you—and if they are, that’s their problem, not yours! Stay in your own lane and commit to doing what’s best for your body. (That’s going through your yoga practice as healthfully and strong as possible.)

    Benefits of Using Yoga Blocks » From the Infinite Embers blog

    Yoga blocks can elevate your practice.

    There is a field of yoga called Iyengar (named after the man who developed this style of yoga practice) that is hyper-focused on alignment, and while I don’t teach it, I’m heavily influenced by the philosophy, based on my experiences in my own body.

    I’m not naturally flexible, and for a long time I was compensating in many stretches to appear more flexible than I actually was in class. For example, to go into the splits, I could hike my left hip up and forward of my right and get down to the floor. But when I started playing around with blocks and entering poses with perfect alignment, I found that I hadn’t been stretching correctly and was very tight in key areas that were leading to injury and immobility.

    Once I began using blocks, I never stopped. I now hate to practice without them.

    Also, there are so many amazing restorative yoga poses you can do using the blocks! I found this great list for you, which includes all of my favorites. You’ll be able to get so much deeper into these poses using the blocks. You simply can’t do them without them.

    I’m telling you, they’re the best.

    How To Use Yoga Blocks:

    It’s super easy, so don’t be intimidated. Just think of the blocks as extensions of your hands. They bring the ground closer to you. The key is to focus on maintaining proper alignment as you move through each pose and to not force any of the stretches.

    During your yoga practice, keep your blocks at home base: one on either side about halfway up your mat. It takes some getting used to, but you’ll soon get the hand of moving the blocks up or down the mat with you as you flow so they’re always a quick reach away.

    As with any practice, you’ll improve in yoga with dedication and consistency. You will get more flexible and stronger with time! Eventually, you won’t need the blocks at all—but you might just fall in love with them and keep using them anyway, since they promote the elongation of your body and thus improved mobility and form.

    Benefits of Using Yoga Blocks » From the Infinite Embers blog

    Which yoga blocks should you buy?

    As with anything, the most important tip is that you buy whatever blocks you like! There are a few different materials available, which will give the blocks different densities and degrees of hardness.

    Everyone will have their own preferences, and some blocks work better for different purposes. So explore and see what works for you. It won’t affect your practice or their function; different materials mostly vary your comfort level.

    These are the different types of yoga blocks to choose from:

    • Cork: My #1 favorite choice, for a few reasons. I love the heavy sturdiness of these blocks. They can hold some weight and feel solid underneath you, and they rarely slip around. The drawback is their heavier weight, so they’re not easy to transport. PLUS, cork is a much more environmentally-friendly and sustainable natural material than some of the other options. This 100% recycled cork block by 42 Birds is my favorite out there.
    • Wood: My opinion? Just, don’t. They’re more eco-friendly too but so unforgivingly hard and uncomfortable to use.
    • Foam: The other fantastic choice, and the far more lightweight one. I actually have both cork and foam blocks—I use the foam when I travel. These REEHUT blocks are the ones I recommend and am using in these photos—only $11 for a set of two and a super cute pink color! (Although they do have other colors to choose from—my second choice would be the black.) They’re ridiculously light and have a soft cushiony give to them, while still being firm enough to hold you.

    If you practice yoga at home, I recommend buying at least two blocks. They do come in different heights. Look for 4 inches, which is the standard. I don’t love the shorter or higher versions.

    So remember:

    The next time you take class, give those blocks in the back some love and start exploring your body and yoga practice in a whole new level of depth!

    And be sure to check out all my yoga posts for stretching routines and further advice, or visit my YouTube channel for full yoga workout videos.

    » Song Vibes «

    Do you ever use yoga blocks? What’s stopped you? Share your experiences with me in the Comments below!

    xo,

    Amy

    This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!

    Photos by Matthew Hanley, edits by me

  • How To Do Yoga With A Wrist Injury: Meet the Perfect Pushup Tool

    Yoga with a Wrist Injury » From the Infinite Embers blog

    Got a wrist injury? Good news: I’ve got a secret weapon so you can keep practicing yoga!

    I have found a tool that ensures you don’t have to interrupt your yoga practice (or any workout that’s on your hands, really) because of a wrist injury.

    This information comes first-hand. I’ve had a wrist injury before and needed to find a solution. Back when I was working as a writers’ assistant on different television shows in Hollywood, I had to speed-type on a computer for hours and hours on end, taking notes for the writers.

    It fucked my wrists up and I developed a bad ganglion cyst in my left wrist.

    What’s a ganglion cyst? Why, thank you for asking! It’s a sexy sac of jelly-like fluid that forms over joints or tendons. They’re very common in your wrists because a lot of us have to work all day typing at our computers. Ganglion cysts are super painful, and because of the obstruction I basically couldn’t bend my wrist at all forward or backward. I tried everything to get rid of it—I had two surgeons extract some of the fluid (it filled right back up), and, I’m not kidding here—I even tried slamming my wrist against my car steering wheel to try to pop it.

    [Spoiler alert: that did NOT work and I do not recommend that OR the popular book-slam method (I wish I were making that up, but things get desperate, people).]

    Having a wrist injury can be incredibly frustrating, especially when it takes a while to heal.

    What DID work was actually resting my wrists and not putting as much pressure on my hands. Over time, the cyst eventually faded.

    I have always done yoga and strength training, both of which usually require a lot of hand-pressing. And I definitely was not about to give that up—working out has always been key to helping me manage my mental health.

    Yoga with a Wrist Injury » From the Infinite Embers blog

    » Squinting into the bright New Mexico sun on a recent trip back to my hometown of Albuquerque «

    Enter the Perfect Pushup Elite.

    Originally designed for bros who want to, you guessed it, achieve the perfect pushup, this unlikely tool became my best friend. I still use mine every single time I work out, because it makes my wrists feel better in general. I’m attached.

    I love to try all the weird health tools on Amazon, and the Perfect Pushup Elite does not disappoint. If you’ve got a hand or wrist injury, holding onto these handles is a possible solution to help you get in your flow without causing further pain or inflammation. For $27 bucks, that’s not too shabby.

    From the Perfect Fitness website:

    Innovatively designed, the rotating handles increase muscle activation as your body dips, which can result in more muscle strength and definition in arms, shoulders, back, chest, and abs.

    Ergonomic grips help distribute weight evenly, reducing pressure points and joint strain on wrists and elbows.

    I don’t know about you, but I’m here for all of that.

    Yoga with a Wrist Injury » From the Infinite Embers blog

    How to use the Perfect Pushup Elite handles:

    Set them at the top of your mat shoulders-distance, with the handles parallel to the sides of the mat. Then, grab onto the handles as you step back into plank, flow through chaturangas, etc! They have a nice grip on the bottom to ensure they don’t slide around.

    The handles do twist, so just be mindful of keeping your body aligned as you flow through. If you need, try dropping your knees to the ground for extra support when you’re using them.

    The only thing I don’t recommend them for for is arm balances, unless you’re extra advanced and want the unstable challenge.

    Let me know what you think if you give these a try! Sending all the healing vibes for your wrist injury.

    » Song Vibes «

    Do you have a wrist injury? What other tricks and tools have helped you in your recovery? Share with me in the Comments below!

    xo,

    Amy

    This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these handles and know you will, too. Thanks for supporting the blog!

  • 10 Seated Chair Yoga Stretches

    Seated Chair Yoga Stretches

    Seated Chair Yoga Poses » From the Infinite Embers blog

    Stuck sitting for a long time? You need these chair yoga stretches in your life.

    Whether you’re on an airplane, spending hours in front of your computer, or waiting at the DMV, there’s bound to be a lot of sitting in your life. It’s just the modern way. Unfortunately, all those hours sitting can start to make the body tighten and stiffen, leading to loss of mobility and flexibility. I teach corporate yoga throughout San Diego, and oftentimes I work with my clients seated in suits around a conference table, which is how I came to create this chair yoga practice. I wanted to be able to help my clients feel better with stretches you can do any time in your chair.

    These stretches are, if I may daresay, a game changer.

    All of the following chair yoga stretches are done fully seated, making them perfect for when you can’t break out a full Vinyasa practice but still want to loosen up, regain energy and clarity, and relieve back and neck pain. These poses will move your spine in all directions to help keep you feeling great!

    Posture is everything when you’re sitting (try using a posture corrector for extra back support), and even more so when you’re stretching. These chair yoga poses require you to first sit up with your pelvis in neutral, reaching long through your spine to the crown of your head. Keep your ribs pulled in, your shoulders stacked on top of your hips, and your head up. Breathe deeply and relax. The goal is to feel good, so don’t force any of the stretches.

    Always, always, listen to your body!

    I should note: it is important to stand up at least once an hour and get some light movement in, if you’re able. Go pour yourself a glass of water or take a bathroom break! Also, if you’re interested, I highly recommend converting to a standing desk! I adore mine.

    Now to the chair yoga stretches:

    I go through the entire chair yoga flow with you in this video, or keep scrolling for the step-by-step sequence!

    You can hold each stretch for as long as you’d like. Repeat as often as possible.

    The Video:

    The Breakdown:

    1 » Cat/Cow

    Seated Chair Yoga Poses Cow » From the Infinite Embers blog

    Seated Chair Yoga Poses Cat » From the Infinite Embers blog

    • Begin seated, with your feet firmly planted on the ground at hips’ distance, hands on your knees.
    • Cow: Inhale, arch your back, and lift your head to the sky. Tilt your pelvis forward so your tailbone reaches back behind you.
    • Cat: Exhale, round your back, and tuck your chin to your chest. Tilt your pelvis backwards so your tailbone curls underneath you.
    • Flow between the two for as long as you want, moving with your breath. Be mindful to move more slowly through the part of your spine where you feel the most stiff.

    2 » Twists

    Seated Chair Yoga Poses Twist » From the Infinite Embers blog

    Seated Chair Yoga Poses Twist » From the Infinite Embers blog

    • Inhale and sit up as tall as you can.
    • Exhale and then rotate your torso to the Left. You can use your arms to help you. Try to lead the twist from your navel first, then ribs, then maybe neck.
    • Inhale and return back to center, slowly.
    • Exhale and repeat on the other side.

    3 » Side Stretches

    Seated Chair Yoga Poses Side Stretch » From the Infinite Embers blog

    Seated Chair Yoga Poses Side Stretch » From the Infinite Embers blog

    • Once again, sit up tall and reach your arms overhead.
    • Inhale and grab your L wrist with your R hand.
    • Exhale and stretch up and over to the R, breathing down the L side body.
    • Inhale and return back to center, grabbing your R wrist with your L hand.
    • Exhale and stretch up and over to the L, breathing down the R side body.

    4 » Overhead Stretch

    Seated Chair Yoga Poses » From the Infinite Embers blog

    • Sit up tall and interlace all 10 of your fingers.
    • Inhale and stretch your arms up as high as you can.
    • Exhale and relax your shoulders down away from your ears.

    5 » Eagle Arms

    Seated Chair Yoga Poses Eagle Arms » From the Infinite Embers blog

    Seated Chair Yoga Poses Eagle Arms » From the Infinite Embers blog

    • Cross your R elbow on top of the L. Wrap your forearms around to press your palms against each other.
    • Draw your shoulders down away from your ears and lift your elbows up, possibly to shoulder-height or as high as you can.
    • Press your hands away from your to increase the stretch.
    • Focus on stretching through the upper back, right between the shoulder blades. Breathe and try to relax!
    • If you want even more, try tilting backwards from your shoulder blades, reaching your heart up to the sky as you lift your elbows.
    • Switch sides.
    • Note: Can’t get your hands to wrap? Try pressing the backs of your hands against each other instead. I break down all the modifications in the video above, so be sure to watch it for help!

    6 » Hamstring Stretch/Half Splits

    Seated Chair Yoga Poses Hamstring Stretch » From the Infinite Embers blog

    Seated Chair Yoga Poses Hamstring Stretch » From the Infinite Embers blog

    • Sit on the edge of your chair, if you can.
    • Extend your R light out in front of you, as straight as you can get it. Flex your R foot.
    • Start to tilt forward from your hips, keeping your your chest open. Maybe take your hands all the way down to the floor if you feel open enough.
    • Focus on the stretch down the back of your leg, in your hamstring. Make sure not to lock out your knee and keep your foot flexed, extending out through your heel while pulling the R hip back.
    • Repeat on the L side.

    7 » Figure 4/Seated Pigeon

    Seated Chair Yoga Poses Pigeon » From the Infinite Embers blog

    Seated Chair Yoga Poses Pigeon » From the Infinite Embers blog

    • Start with your feet back on the ground at hips’ distance.
    • Flex your R foot and cross your R ankle over your L knee. Keep the foot flexed.
    • Maybe start to tilt forward at your hips to fold over your R shin and increase the stretch.
    • Repeat on the L side.
    • Note: If this is too intense for you, try simply hugging your R knee into your chest. Move it around in small motions if that feels good to help loosen up through the hips! I show you how in the video above. Also, try out these outer hips stretches when you’re back on your mat!

    8 » Neck Stretch

    Seated Chair Yoga Poses Neck Stretch » From the Infinite Embers blog

    Seated Chair Yoga Poses Neck Stretch » From the Infinite Embers blog

    • Adjust your posture again and sit up tall.
    • While reaching out through the crown of your head, tilt your R ear down to your R shoulder, stretching out the L side of your neck.
    • Be very gentle! Your neck is sensitive.
    • If you want more, you can place your R hand lightly on top of your head (do not pull down!) and extend your L arm out to the side and slightly behind you (you can play around with the placement of your arm to vary the stretch).
    • Return back to center with an inhale. I like to reset by rolling my shoulders out/shaking out my head.
    • Repeat on the other side.
    • Note: You can check out even more neck stretches here!

    9 » Wrist Circles

    Seated Chair Yoga Poses Wrists » From the Infinite Embers blog

    • Give your wrists some love! This isn’t so much a stretch as finding some mobility, moving your wrists around to prevent stiffness or pain.
    • Roll your wrists out in circles, shake them side to side, or flap them up and down. This is especially important if you’ve been spending a lot of time typing! (like yours truly—I literally just took a break to circle out my wrists for a second as I type this)

    10 » Child’s Pose

    Seated Chair Yoga Poses Childs » From the Infinite Embers blog

    • If you’re lucky enough to be seated at a counter (an airplane tray table works!), take a Seated Child’s Pose.
    • Stack your hands, with your elbows out to the side.
    • Rest your forehead down on your hands.
    • Soften your shoulders away from your ears. Try to relax all tension from your upper body.
    • Close your eyes and breathe.
    • This is an especially good posture to take if you feel stressed, tired, or unfocused.

    Bonus » End with Savasana for as long as you want!

    Seated Chair Yoga Poses » From the Infinite Embers blog

    • You can take Savasana in your Seated Child’s Pose, or simply sit up, close your eyes, and breathe.
    • Try to relax your entire body. I like to imagine my skeleton sitting with perfect posture, all my bones effortlessly stacked in alignment, with my muscles draping over the bones like wet clothes on a clothesline. For some reason that visual really helps me let go of tension in my body.
    • Don’t worry about where your mind wanders. Give yourself permission to simply be, in this moment. I meditate this way on most flights I take, because I find it’s the best time to give my mind a break.
    • It’s a benefit that you’re sitting, because your body can more easily go into a meditative state without much risk of falling asleep! If you have extra time and earbuds and want to dive into a full meditation, check out my favorite meditation apps.

    I hope you enjoy this sequence! Remember to do it as often as possible to keep your body and mind feeling great.

    » Song Vibes «

    Are there any other seated chair yoga stretches you love? Share them with the class in the Comments below!

    xo,

    Amy

     

  • 6 Yoga Stretches For Tight Outer Hips

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    We all got some tight outer hips.

    As a yoga instructor, I’ve noticed a lot of my clients ask for help with stretching their outer hips. Also known as your adductors, this area includes the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL). It’s common to be so tight there because in our everyday lives we’re moving primarily in one plane: front and back, not side to side. Plus common actions like running or sitting for long periods of time can tighten your outer hips.

    Tight muscles are weak muscles, and vice versa. Tight outer hips can lead to low back pain and poor posture (you know that’s important to me). By loosening the muscles back up, we free them to move through their full range of motion and start generating enough power to become stronger, as well as more flexible.

    It’s so important to stretch your outer hips to prevent injury.

    Think about it: your hips are the hinge point for your body. If you have issues in this region, tension will travel either up your spine or down your legs, or both! Mobile hips keeps both halves of your body operating properly.

    Don’t worry: I’ve got 6 yoga stretch poses that will loosen up your outer hips!

    Hold each of these poses for about 1 minute (longer if desired or shorter if needed).

    Remember, go slow. Listen to your body. Breathe deeply and try to soften into each asana (“pose”). The goal, as always with yoga, is to move mindfully so you can feel better.

    » Side note: I LOVE the leggings I’m wearing in these photos. They were gifted to me by my friend and mentor Elka Haeckel of Elka Yoga & Wellness. They’re FFIT Apparel, a Brazilian active wear line. I love them so much I wanted to give them a shoutout. If you click on any of the photos to zoom in, you can see this pair has this super cute mesh detailing on the outside. I keep getting compliments on them! (The bra is Victoria’s Secret, their most supportive model, another favorite of mine.)

    Let’s do this:

     1 » Half Chair Pose, aka Ardha Utkatasana

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    • Start standing. Holding onto a sturdy surface is ideal, like a counter, or you can stabilize yourself against the wall like me.
    • Flex your Right (R) foot and cross it over your Left (L) ankle.
    • Pull your hips back and bend your standing leg into a squat, or chair pose.
    • Be mindful to keep your back straight and upright, and your standing leg’s knee stacked directly over your ankle (don’t let it jut forward).
    • Repeat on the other side.

    2 » Sidebending Mountain Pose, aka Parsva Tadasana

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    • Start standing. With or without a wall, lift through the top of your head and reach your arms overhead.
    • Lean your upper body to the L while pressing your hips to the R. Breathe down the side of the R leg.
    • If you’re using a wall, press against it to help you deepen the arch of your stretch. If you’re not using a wall, try interlacing your fingers to help you stretch through your ribs.
    • Repeat on the other side.

    3 » Reclining Pigeon Pose, aka Supta Kapotasana

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    • Lie down and start with your legs bent, feet on the ground.
    • Just like in Half Chair Pose, flex your R foot and cross your ankle over your L knee.
    • If you want more intensity, thread your arms through and grab on behind your L hamstring or shin. Use your arms to draw your legs in closer.
    • Keep your entire spine down on the ground, especially your tailbone. Relax your head and shoulders.
    • You can use your R elbow to gently coax the R thigh bone further away from you, deepening the stretch.
    • Repeat on the other side.

    4 » Supine Spinal Twist, aka Supta Matsyendrasana

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    • Hug your R knee into your chest and extend your L leg so it’s straight and heavy on the ground.
    • Check that your spine is in a neutral position, with that slight curve in your low back. You may need to not draw your R knee in so close.
    • Reach your R arm out to the side like a T and use your L hand to guide your R knee up and over towards the L.
    • Stop as soon as you feel your R shoulder try to lift up. Keep both shoulders down on the ground. If you’re lifting up, you’ve gone too far.
    • You can keep your L hand on your knee or stretch it out to straighten that arm, as well.
    • If it feels okay on your neck, turn your head to look to the R.
    • If you need extra support, try placing a block underneath your knee.
    • Repeat on the other side.

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    5 » Cow Face Pose, aka Gomukhasana

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    • Flex both of your feet and cross your R knee over your L. If this pose is inaccessible to you because your hips are too tight, you can do another round of Reclining Pigeon Pose or skip ahead to Pigeon.
    • Use your hands to hold on to your ankles. Try to keep your shins level and guide your legs closer to your chest.
    • Keep your entire spine down on the ground, especially your tailbone. Relax your head and shoulders.
    • Repeat on the other side.

    6 » Pigeon Pose, aka Eka Pada Rajakapotasana

    Yoga Poses Outer Hips Stretch » From the Infinite Embers blog

    • Roll up to all fours: hands under shoulders, knees under hips.
    • Slide your R knee up to your R wrist.
    • Extend your L leg straight back behind you. (Check over your shoulder to make sure it’s not twisted.)
    • Keep your R foot flexed and start to lower your hips to the floor.
    • If you can’t keep your hips level, slide a block under your R hip for extra support.
    • Feel free to start to fold forward over your R leg, maybe lowering to your forearms or to the floor. Keep your spine long and straight.
    • For more intensity, try sliding your R foot away from you to start to bring the leg to more of a 90° angle.
    • Repeat on the other side.

    Bonus » End with Savasana for as long as you want!

    Lie down, take some deep breaths, and allow your hips to sink down into the ground as you relax.

    I hope this sequence has your outer hips feeling mobile, strong, and restored. Remember that with flexibility, consistency over a long period of time is key to get results, so be sure to practice these poses daily, even if just for a moment.

    » Song Vibes «

    Do you have tight outer hips? Know any other great stretches that help? Share in the Comments below!

    xo,

    Amy

  • 10 Minute Yoga Sequence: Chest Stretches

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog
    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    Pretty much everyone needs to be doing some form of chest stretches on the regular.

    Most of us are incredibly tight in our chests. We spend a lot of time curling over desks/phones/laptops, slouching in chairs, or just generally hunching over to work. That’s why these chest stretches are so essential to help maintain good posture and a healthy spine, as well as prevent injury.

    I’ve been working like crazy lately, and when I neglect to do these stretches, I feel the consequences in my neck. Thankfully my standing desk helps me avoid a lot of work pain, but I am notttttt the best at sitting. Like, I genuinely suck at sitting. I didn’t think that was a thing, but all too frequently I find myself twisting into bizarre positions with one foot up on the table and the other in my mouth and WHY can’t I just sit up straight?

    Thankfully, this little yoga sequence of chest stretches helps me re-lengthen all those tightened muscles so I can stand up straight again afterwards.

    Chest stretches also help open the heart.

    I mean this both literally and metaphorically. In yoga, backbends are often referred to as “Heart Openers.” The act of exposing your heart can really help anyone struggling with feeling self-love. It boosts your confidence and allows you to be in a more vulnerable state, more open to receiving healing and clarity.

    Have you ever noticed that when you’re stressed, or scared, or overwhelmed… you cave inwards? Your shoulders round forward. Your head droops. And your back slumps forward. The body has a primal instinct to protect your heart area when you feel under attack, whether from a mountain lion or a pile of bills or an angry boss.

    That’s why opening the heart has incredible emotional benefits as well as physical. These chest stretches are nourishment to both the body and soul.

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    10 Minute Heart-Opening Yoga Chest Stretches

    Try to hold each pose for about 30 seconds-1 minute. Breathe deeply — after all, the breath is the most important part of yoga! Remember to try to find a balance between effort and ease in each pose, and listen to your body. Only go as far as you can, and never push your body beyond your edge — especially when doing backbends.

    Make sure to rest after each pose with your spine long and in neutral. Avoid countering the backbends with a forward bend until after the end of your sequence.

    Keep in mind that as your own teacher, it’s important for you to listen to your body and only do what feels good for you. Please always consult a doctor if you’re just beginning a fitness routine or if you’re at all unsure if you should be doing any of these chest stretches.

    Most importantly: Enjoy this rejuvenating yoga sequence!

    1 » Sphynx Pose, aka Salamba Bhujangasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • Begin by lying down on your stomach.
    • Place your elbows directly underneath your shoulders. Your arms should be parallel, pointing forward, with palms facing down.
    • Reach long through your legs. Press into the ground with the tops of your feet.
    • Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
    • Engage your abdominals.
    • Pull your chest through your shoulders into a backbend.
    • Actively push through your forearms to ensure you stay lifted out of your shoulder joint.
    • Draw your shoulders down away from your ears.
    • Keep your neck long and gaze forward.

    2 » Cobra Pose, aka Bhujangasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • From lying down on your stomach, place your hands directly underneath your shoulders.
    • Reach long through your legs. Press into the ground with the tops of your feet.
    • Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
    • Engage your abdominals.
    • Push through your hands to peel your torso up off of the ground into a backbend. Press into all 10 fingers.
    • Maintain a bend in your elbows. They should be pointing straight back behind you — avoid letting them splay out to the sides.
    • Actively push through your hands to ensure you stay lifted out of your shoulder joint.
    • Draw your shoulders down away from your ears.
    • Keep your neck long and gaze forward.

    3 » Locust Pose, aka Salabhasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • From lying down on your stomach, interlace your hands behind your low back (if that’s not accessible, you can also have your arms long by your sides).
    • Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
    • Engage your abdominals.
    • In one motion, lift your chest, arms, and legs up as high as you can.
    • Use your glutes to try to lift your legs higher. Reach long through your toes.
    • Try to squeeze your legs towards each other so they stay parallel (it’s helpful to squeeze a block between your upper inner thighs as you do this).
    • Draw your shoulders down away from your ears.
    • Keep your neck long and gaze downward.

    4 » Bow Pose, aka Dhanurasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • From lying down on your stomach, bend your legs.
    • Reach back with both hands to grab hold of the outside edges of your feet or ankles.
      • NOTE: If you cannot reach, no worries, just do another round of Locust pose.
    • Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
    • Engage your abdominals.
    • In one motion, lift your chest, arms, and legs up as high as you can.
    • Use your glutes to try to lift your legs higher.
    • Try to squeeze your legs towards each other so they stay parallel (it’s helpful to squeeze a block between your upper inner thighs as you do this).
    • Draw your shoulders down away from your ears.
    • Keep your neck long and gaze forward.

    5 » Cow Pose, aka Bitilasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • Slowly press yourself onto all fours.
    • Position your hands directly underneath your shoulders, and your knees directly underneath your hips.
    • Lift your sitting bones and chest toward the ceiling, lowering your belly toward the ground.
    • Actively push through your hands to ensure you stay lifted out of your shoulder joint.
    • Lift your head to look straight forward.
    • This is a nice passive pose.

    6 » Camel Pose, aka Ustrasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • Curl your toes under and rise up to kneeling.
    • Keep your knees hips-distance. Your shins should be parallel.
    • Rest your hands on your sacrum (the back flat part of your pelvis) with fingers pointing down.
    • Use your hands to help you lightly tilt your pelvis forward so that your tailbone points down towards the ground.
    • Keep the front of your pelvis engaged as well by pressing your thighs back.
    • Reach long through the top of your head to lengthen your spine.
    • Lift your heart and press your shoulder blades against your back ribs.
    • Leading with your heart, begin to bend backwards.
    • Stop wherever you reach your edge (you may opt to stay right here with hands supporting your pelvis).
    • If you can reach, take each hand off of your pelvis one at a time, and reach down to grab hold of your ankles. Use that anchor to open your heart even more.
    • For an even more advanced option, try this pose with feet flat, the tops of the feet pressing firmly into the ground.

    7 » Fish Pose, aka Matsyasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • Lie down on your back.
    • Keep your legs long and in parallel.
    • Form a diamond with your hands by bringing your pointer fingers to touch and overlapping your thumbs, with palms facing down underneath you.
    • Slide the diamond underneath your pelvis. Rest your booty on your hands throughout this pose.
    • Position your elbows so they are tucked tight against your torso (aim to have them be shoulder’s distance or slightly closer).
    • Push through your forearms to slowly lift your heart up towards the sky into a backbend.
    • Allow your head to release back towards the ground.
    • If you can lift high enough, lightly rest the top of your head onto the ground. (There should be minimal pressure on the head to protect your neck.) Otherwise, you’ll allow the back of your head to rest onto the ground instead.
    • Activate your legs by reaching long through your heels or toes (depending on whether you prefer your feet pointed or flexed).

    8 » Lord of the Dance Pose, aka Natarajasana

    Chest Stretches/Heart-Opening Yoga Sequence » From the Infinite Embers blog

    • Rise up to standing.
    • Press down evenly through all four corners of your R foot.
    • Bend your L leg.
    • Reach down with your L hand.
    • Rotate your L shoulder so your palm faces outwards. Grab the inside edge of your foot.
    • Raise your R arm overhead, alongside your ear.
    • Tilt your pelvis forward so you reach your tailbone down towards the ground.
    • Engage your core.
    • Begin to lift your L foot up and away from you.
    • Stretch your R arm forward and gaze forward over your fingertips.
    • Try to keep your torso relatively upright.

    9 » Repeat Lord of the Dance on the L Side

    10 » Rest in Savasana

    • Lie down on your back. (If you prefer to rest in another pose, please feel free!)
    • Close your eyes.
    • Let your body be heavy.
    • And enjoy the effects of your self-loving back-bending efforts!

    If you feel like you need a counter-stretch, try Child’s Pose or Cat Pose to help balance out your back.

    Do you find backbends easy or difficult? Do you know of any other good chest stretches? Let me know in the Comments below!

    xo,

    Amy