Avoid having back problems later on in life and focus on your posture now!
I can’t tell you how many times every day I change the way I sit trying to find comfort and protect my body….ugh!
Over time i’ve learned in order to have great posture your core needs to be healthy and strong!! 

Here are 6 ways to improve your posture while strengthening your core!

Copy of Yoga For Neck & Shoulders (1)

Namaste and good morning my friends!

Sun Salutation A & B, enjoy the video!

 

One of the ‘staples’ of yoga is the Sun Salutation sequences, EVERY yogi (beginner or advanced) MUST have this integrated into the practice one way or another.


For those familiar with the sequence, practice along with this short video to get your internal fire going (great for morning practices).
If you are still familiarizing yourself with these sequences, follow along and do what you can, everything else will fall into place.
Lets have a great practice!!

‘Om Rhim Namaha’

Thank you for your support!

Namaste and good morning everyone!
“May the peace and beauty of this world come alive within our hearts. – ShaYoga​”

Here is a demo for day 11 of Carmen Aguilar​ #WinnerInnerBalance challenge.
This pose will challenge your upper body (shoulders, neck and upper back) as well as parts of the lower body (legs, abs, lower back and your peach!) so make sure you did your back bending warm ups and sun salutations then get upside down!

Enjoy the video!

  • Be mindful of how you enter into wheel pose, especially the modified version on the top of your head.
  • First, test out your readiness by bringing your forearms to the floor in wheel, take a few deep breaths here and tune into how you feel
  • If you are ready, try grabbing one ankle at a time, transferring the weight onto your upper shoulders and upper back, with minimal weight being put onto your head and neck
  • Inhale, expanding your chest/rib cage keeping the curvature of your spine, strong and extended. Hold for 3-5 breaths. Release your arms then your head and lower your entire body back to the mat.

 

 

‘OM RHIM NAMAH SHIVAYA’

!New Yogis! !Seasoned Yogis!
My book “Beginner’s Yoga Fundamentals” is available now!
These asanas were an important mart in developing my practice, so I know you will find many things that will be beneficial to your practice!
My wish is to help grow your practice, message me if you need help with anything in your personal practice, Namaste!
#ShaYoga #YogaWithShay #ShayMitchell

 

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This slideshow requires JavaScript.

Step 1

<Exhale>

Begin in a toe-stand position, you heels off the floor and the ball of your feet firmly grounded on your mat

Step 2

<Inhale>

Point your knees to the right side then fold your torso over to your left. Bring the right elbow, to press against your outer left thigh, near your knee, then firmly plant your palms on the mat

Step 3

<Exhale>

Pull your abdomen in toward your spine to create space to deepen the twist, push your torso away from the mat and slowly bend your elbows. You can use your elbows as shelves, gently tucked under your left hip and left knee

Step 4

<Inhale>

Lean forward slowly shifting the weight over to your arms and shoulders, Lower your left cheek  to the mat finding your balance and comfort within the posture before lifting your feet off the mat, one by one into side crow pose

Step 5

<Exhale>

Pivot your hips so that they rise. Extend your right leg upward then point the left toes to the right knee, sink your chest down as close to the floor as comfortably possible. Hold this posture for 15 to 20 seconds with deep, smooth and slow mindful breathing.

 

Enjoy your practice and thanks for reading! Namaste.

 

 

 

What are Chakras?

There are 7 main ‘energy centers’ or Chakras in our bodies. These chakras can become blocked and out of balance by built up emotional, physical or spiritual tension. Chakras are points in our bodies where we absorb, receive and release energy throughout our lives. Practicing asanas that correlate to each of these energy centers can unclog built up tension, allowing the proper flow of energy.Muladhara (Root) Chakra

  • Muladhara Chakra (Root)

    The root chakra is identifies with the element earth and the color red. Muladhara chakra focuses on our survival needs, the feeling of being grounded and bodily care. Asanas associated with the root chakra are Uttanasana (Standing Forward Fold), Paschimottanasana (Seated Forward Bend), Adho Mukha Svanasana (Downward Facing Dog) and Tadasana (Mountain Pose).

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Paschimottanasana / Seated Forward Bend

 

  • Svadisthana Chakra (Sacral, Hips)

    The sacral chakra identifies with the element water and the color orange. Svadisthana chakra focuses on sensuality, pleasure, ‘going with the flow’ and embracing experiences in life. Asanas associated with the sacral chakra are Bound Angle Pose (Baddha Konasana), Pigeon Pose (Eka Pada Raja Kapotasana) and cow Faced Pose (Gomukhasana).

    _IMG3913
    Bound Angle Pose / Baddha Konasana
  •  Manipur Chakra (Solar Plexus) 

    Manipura is the third Chakra which identifies with the element fire and the color yellow/gold. The Solar Plexus chakra focuses on the power of transformation, self esteem and the assertion of will power. Asanas associated with the Manipura chakra are Warrior I, II and III, Marichi’s Pose (Matsyendasana), Boat pose (Navasana) and Sun Salutations (Surya Namaskar).

_IMG3834
Warrior II / Virabhadrasana II
  • Anahata Chakra (Heart)

    The anahata chakra is the fourth chakra which is the bridge between the lower three chakras (Physical) and the three higher chakras (Metaphysical). It identifies with the element air and the color green. The Anahata chakra focuses on love, opening up and leading from the heart and not the head. It is positioned at the core of our soul (the heart). Asanas that revitalizes this chakra are Cow Faced Pose (Gomukhasana), Garudasana (Eagle Pose) and backbends.

    _IMG3907.jpg
    Upward Salute with Backbend / Urdhva Hastasana
  • Visuddha Chakra (Throat)

    The throat chakra is the fifth chakra and it is the first chakra to focus on the spiritual plane. Vishuddu identifies with the element sound and ether, the color is blue. The throat chakra focuses on our will, inner truth and our ability to present our voice to the world. Asanas associated with this chakra are Camel Pose (Ustrasana), Plough Pose (Halasana) and Shoulderstand (Sarvangasana).

    _IMG4080
    Camel Pose / Ustrasana

     

  • Ajna Chakra (Third Eye)

    Ajna chakra is the sixth chakra in the chakra system and the second chakra of the metaphysical plane. The Ajna chakra is the spiritual eye and it focuses on seeing beyond the physical, enhancing creativity, clairvoyance, and intuition. Asanas that enhance the ajna chakra are forward bends.

    _IMG3979
    Balasana / Child’s Pose
  • Sahasrara Chakra (Crown)

    The crown chakra (thousand petaled lotus) is the seventh chakra and it is the symbol of purity and spirituality and provides the direct connection to our Divinity.The Sahasrara chakra is associated with the element of thought and the colors white and violet. As we think we create our reality so this chakra focuses on our power of thought and creation, it is the highest function of the mind. To enhance the function of this chakra, meditation is the best yogic practice. Meditiation may be done in a number of seated asanas like the Lotus Pose (Padmasana),  Adept’s Pose (Siddhasana) and Thunderbolt Pose (Vajrasana).

    _IMG4204.jpg
    Thunderbolt Pose / Vajrasana

Good day and blessing my friends!
‘If at first we don’t succeed, all we can do is dust ourselves of and try again’ -In the great words of angel #Aaliyah
Day 17 of #OpenSesame is a #Half Lotus #EkaPadaSirasana variation with Carmen Aguilar
I was not able to figure out how to position myself properly so I did a seated variation, not far off from the original.

#ShaYogaFitness #ShaYoga #YogaWithShay #Miami #Yoga #Yogini #Love #Beauty #Statue #Stones #Chakra #Balance #Stretch #LoveIsAll #God #Crystals http://ow.ly/i/EH0y6

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“May the love and beauty in this world come alive within our hearts -ShaYogaFitness”
Day 17 of #OpenSesame is #TitibasanaB variant with
@cyogalab
This is always a rewarding posture simply because of how light and tuned in it makes me feel.
#ShaYogaFitness #ShaYoga #YogaWithShay #Miami #Yoga #Yogini #Love #Beauty #Statue #Stones #Chakra #Balance #Stretch #LoveIsAll #God http://ow.ly/i/EH1mu

Day 16 of #OpenSesame is #Gharbapindasana with @cyogalab
Listening is a great ability to cultivate, we all love saying what is on our minds everyday…ALL day.

But, how often do we stop and listen to what the souls around us are VIBRATING??

I want to remind you to take time and listen to all the vibrations being sent to you…Weed out the bad and feed the good, keep your energy, your soul, clean and bright. Namaste.

#ShaYogaFitness #ShaYoga #YogaWithShay #Miami #Yoga #Yogini #Love #Beauty #Statue #Stones #Chakra #Balance #Stretch #LoveIsAll #God http://ow.ly/i/EFp1k

Day 16 of #OpenSesame is #Gharbapindasana with @cyogalab

Listening is a great ability to cultivate, we all love saying what is on our minds everyday…ALL day.
But, how often do we stop and listen to what the souls around us are VIBRATING??
I want to remind you to take time and listen to all the vibrations being sent to you…Weed out the bad and feed the good, keep your energy, your soul, clean and bright. Namaste.
#ShaYogaFitness #ShaYoga #YogaWithShay #Miami #Yoga #Yogini #Love #Beauty #Statue #Stones #Chakra #Balance #Stretch #LoveIsAll #God

“May the love and beauty in this world come alive within our hearts. – ShaYoga Fitness”
Day 15 of #OpenSesame is #Baby #Galvasana
This is #tough!! LOL
Strong abs, arms and open hips are necessary!’
Regular #Galvasana is definately easier than this one because you can just lean forward and allow the leg to float up but in this #baby version, there is really not that much room to lean forward so you have to depend on the strength of your shoulders, back and arms to keep you up, then point that booty to the sky.
#ShaYogaFitness #ShaYoga #YogaWithShay #Miami #Yoga #Yogini #Love #Beauty #Statue #Stones #Chakra #Balance #Stretch #LoveIsAll #God http://ow.ly/i/EFbf8

#Patience is the key to a lot of the closed doors in our lives. We must quiet our turbulent minds and open up to love and through patience we can overcome anything.
Day 14 of # OpenSesame is #Bairavasana with @Cyogalab
Have patience and #PracticeSafely!

#ShaYogaFitness #ShaYoga #YogaWithShay #Miami #Yoga #Yogini #Love #Beauty #Statue #Stones #Chakra #Balance #Stretch #loveisall #God http://ow.ly/i/EF8C2

ShaYoga Open Elephant.jpgGood morning you beautiful souls!
Take on today with an open heart and a focused mind. Don’t let your energy, your very being, be taken off of your unique and beautiful path.
Continue to follow your true inner voice, your true self and your path will illuminate itself to you like a landing strip… but only to your eyes 🙂 Choose love for yourself and everyone around you and keep filling the world with beauty.

Day 13 of #OpenSesame with Carmen Aguilar is #AkarnaDhanurasana

#ShaYogaFitness #ShaYoga #YogaWithShay #Miami #Yoga #Yogini #Love #Beauty #Statue #Stones #Chakra #Balance #Stretch #YogaWithShay.com
#Blessed #God #LoveIsAll http://ow.ly/i/EDPGQ

Shayoga @ coral gateGood morning beautiful souls!!
‘May the love and beauty in this world come alive within our hearts. – ShaYoga’
#Miami #ShaYogaFitFam #YogaClass #Free With @stephstayfit
💪🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉
I am extremely excited to announce that you can practice with me at Coral gate park in Miami every Wednesday in May at 6:30pm for a free 45 minute vinyasa flow.
Then Steph Stay Fit will share her awesome nutritional expertise that can help you jump start your weight loss goals!👌
*Bring a towel and a positive attitude!
😄🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉🕉
We will ;
>cultivates a safe environment allowing you to challenge yourself and your boundaries
>have fun while sweating and toning our core and legs
>Detoxify our bodies through Pranayama
>Clear our minds and calm our nervous system with a quick meditation
💪💪💪💪💪🙌⤵⤵⤵⤵⤵⤵
Join the ShaYogaFitFam at YogaWithShay.com to stay updated and to receive special goodies!
https://wp.me/P7INPj-rY http://ow.ly/i/ECq7G

Good morning beautiful souls!
‘If you fall down, dust off the doubt and fly again. – ShaYoga’

Shayoga Pincha Padmasana
Day 12 of #OpenSesame with Carmen Aguilar is called the #HimalayanDuck (i learned this from Kino MacGregor ‘s recent post) or #Padmasana in #ForearmBalance
No matter what you call it, this Asana is hard!! lol but very rewarding ❤
#ShaYoga #ShayMitchellYoga #YogaWithShay #MiamiYoga #Yogisofig
#Beautiful #Scene #Park #MiamiLife #Waterside #Ascend #Angels #Indigo #Love #Happiness #Togetherness http://ow.ly/i/EwY7v

‘Om Rhim Namaha’

‘Release the inner beast because the #Goddess always tame the #Tiger! – ShaYoga’

Shayoga Bound tigerDay 11 of #OpenSesame with @cyogalab is #Bound #Tiger pose or #ArdhaBaddhaMalasana
*I love combining this asana with #Goddess Pose, moving from left tiger pose, center goddess pose, then right tiger pose.
Do this about 5 times for a deep release of the leg, hip, ankle and inner thigh muscles.
#ShaYoga #ShayMitchellYoga #YogaWithShay #MiamiYoga #Yogisofig
#Beautiful #Scene #Park #MiamiLife #Waterside #Ascend #Angels #Indigo http://ow.ly/i/EuT2S

‘Om Rhim Namaha’

‘Ahimsa – I will not harm your mind, I will not harm your body, I will not harm your soul, I will not harm our planet, nor our home. – ShaYoga’

Shayoga Bound PadmasanaDay 10 of #OpenSesame with @cyogalab is #Bound #Lotus or #BaddhaBadmasana.
#ShaYoga #ShayMitchellYoga #YogaWithShay #MiamiYoga #Yogisofig
#Beautiful #Scene #Park #MiamiLife #Waterside #Ascend #Angels #Indigo http://ow.ly/i/EuPXb

 

‘Om Rhim Namaha’

‘Does time really exist or is it only ‘The Present Moment’ that is ever within the plane of existence? – ShaYoga’

Shayoga Frog poseDay 9 of #OpenSesame with@Cyogalab is #Frog or #Mandukasana.
#ShaYoga #ShayMitchellYoga #YogaWithShay #MiamiYoga #Yogisofig
#Beautiful #Scene #Park #MiamiLife #Waterside #balance #Standing #yoga #yogi #yogamom #GoddessYoga #ShaktiYogi http://ow.ly/i/EuJGg

‘Om Rhim Namaha’

‘The extraordinary things about life are hidden in the smallest of moments – ShaYoga’

Shayoga Standing marichyDay 8 of #OpenSesame with @Cyogalab is #Standing #MarichyasanaA
#ShaYoga #ShayMitchellYoga #YogaWithShay #MiamiYoga #Yogisofig
#Beautiful #Scene #Park #MiamiLife #Waterside #Ascend #Angels #Indigo http://ow.ly/i/EuIyI

‘Om Rhim Namaha’

‘Don’t make me turn into a savage, I will have no mercy on your soul’- Shay Mitchell. With conscious intentions today, be sure you are feeding the right wolf – (Howl…)

Shayoga Bowing warrior bindDay 7 of #OpenSesame is #Bound #SideAngle Pose with host Carmen Aguilar
#ShaYoga #ShayMitchellYoga #YogaWithShay #MiamiYoga #Yogisofig
#Beautiful #Scene #Park #MiamiLife #Waterside http://ow.ly/i/EuB9d

 

‘Om Rhim Namaha’

“May the love and beauty in this world come alive within our hearts.- ShaYoga”

Shayoga Standing pidgeonDay 4 of #opensesame with Carmen Aguilar is #StandingPigeonPose.
I like to do the seated variation of this before the standing variation not only to open up the necessary body parts, but to tune in with my alignment, so I know where I need work when I go to the standing variation.
Peace and love y’all!
#ShaYoga #ShayMitchellYoga #YogaWithShay #MiamiYoga #Yogisofig
#Beautiful #Scene #Park #MiamiLife #Waterside http://ow.ly/i/EtRwy

‘Om Rhim Namaha’

Good evening and I hope the universe had blessed your day with love!
Late post but lets get this started!!
Day 1 of #OpenSesame with Carmen Aguilar is #Firelog Pose or #Agnistambhasana.
Great pose to start off with Carmen!
This is an awesome pose to kick start the hip opening journey this month.
The external rotation of the femur from the hip is crucial in allowing the leg and hip muscles to become more supple and relaxed to prepare for the line up that Carmen had prepared for us! Whooooot Whooot!!

#ShaYoga #YogaWithShay #MiamiYoga #MiamiYogi #YogisOfIG #ShayShayogaMitchell #YogaBenefits #Love #Purity #Freedom #Awareness http://ow.ly/i/EjnZc

Namaste & Good morning everyone!!!
Here’s to living in beautiful #MIA!
South Pointe has (obviously) become one of my frequent spots, so here’s a #DancerPose Flow on a beautiful day!

Feeling the warm sun against my skin, the cool breeze blowing the clouds, blowing the waves and rushing through my hair. Bright and beautiful and natural colors in every direction, it really makes me turn inward to appreciate the opportunity to bear witness to this immaculate beauty!
What/Who will you appreciate today?


#ShaYoga #YogaWithShay #ShayMitchellYoga#ShynadeShaYogaMitchell #Miami #MiamiYogi #YogisOfIG