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Today's Feature: Haienne Schaefer 🤩 Before sta

Today's Feature: Haienne Schaefer 🤩

Before starting at Go Yoga! Express, I tried to build my own at-home practice but never took the time to do it. I wasn't able to prioritize my practice and spent hours trying to pick a class on YouTube .. then not knowing how to adapt poses for my body or if my alignment was correct.

I wanted to make my practice a habit and knew I needed accountability to be successful. I fell in love right away and knew I was in the right place.

Now, I make time for my practice, even if that means being at the studio at 5:30am. I have learned so many new poses and I keep getting better every day.

I feel so much more confident, I have a new routine I love, and I find it very fulfilling. 💕

Haienne has such a beautiful yoga practice. ✨ It's been amazing to watch her grow and progress each time she comes to class. 💗

𝕎𝕠𝕣𝕜 𝕚𝕥 𝕎𝕖𝕕𝕟𝕖𝕤

𝕎𝕠𝕣𝕜 𝕚𝕥 𝕎𝕖𝕕𝕟𝕖𝕤𝕕𝕒𝕪 💪🥵

Here’s a fun challenge for you: Crow Head Taps to Vinyasa Flow!

Give it a try and tag us in your picture or video! 📸💃

Music: Believe in You by @djtazrashid

The 🔑 Foundations to Land Your Crow Pose 1. P

The 🔑 Foundations to Land Your Crow Pose

1. Plant your hands shoulder width distance apart on your yoga mat
2. Spread your fingers wide and press your inner hands firmly to the floor
3. Press your knees against the back of your upper arms. (Try to get your knees as close to your arm pits as possible)
4. Lift onto the balls of your feet as you lean forward
5. Round your back and draw your abdominal muscles in tight
6. Bring your drishti (gaze) just in front of your hands
7. Lift your feet up off of the floor, draw your heels toward your bum, and bring your big toes to touch
8. Straighten out your elbows to amp up the pose
9. Hold for a few rounds of breath, then, release your feet back down to your mat or shoot back to Chaturanga

Was this helpful? Share, comment, or save it for later! 🤓

There is freedom waiting for you, On the breezes o

There is freedom waiting for you, On the breezes of the sky, And you ask “What if I fall?” Oh but my darling, What if you fly? -Erin Hanson⁣ 💨
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Crow pose is the perfect example of the balance of holding on and letting go. It allows you to accept your fears and still embrace the courage to fly. ⁣
⁣
Embrace your courage, try something new, and be your most powerful self! 😎👊

Swipe over for a Bakasana (Crow) Pose Tutorial ⁣👉
⁣
Crow Pose:⁣
-Strengthens the core and abdominal organs (aids in low back pain and indigestion)⁣
-Tones the arms⁣
-Stretches the upper back⁣
-Opens the groin and inner thighs⁣
-Improves mental focus ⁣
-Promotes body awareness and body control ⁣
-Builds confidence ⁣

③ Fun Transitions to get into/out of Chair Pose

③ Fun Transitions to get into/out of Chair Pose 🔥:

① Revolved Chair Pose to Revolved Crescent Lunge

② Revolved Crescent Lunge to Revolved Chair

③ Revolved Chair Pose to Side Crow Pose

Give them a try and tag us in your picture/video/story! 😎📸

Set up Your Perfect Utkatasana (Chair) Pose 🪑
⁣
1. Bring your big toes to touch⁣
2. Lift your arms in line with your ears⁣
3. Bend into your knees to make your thighs as parallel to the Earth as you can⁣
4. Shift your weight back into your heels ⁣
5. Squeeze your inner thighs in together⁣
6. Move your hips back (as if you were sitting in a chair)⁣
7. Activate Mula & Uddiyana Bandha (pull your pelvic floor/low belly in and up)⁣
8. Draw your shoulder blades into your upper back ribs⁣
9. Take your gaze straight out in front of you⁣
10. Breathe in and out through your nose⁣

Utkata means “powerful” or “fierce” 💥 and asana means a body posture 🧘‍♀️.
⁣
(Chair pose looks deceptively easy, but it requires a great deal of strength and flexibility. 😅)

The pose helps yogis channel their inner power to stay in the 🔥 and overcome obstacles. 💪

"Your work is going to fill a large part of your l

"Your work is going to fill a large part of your life, and the only way to be truly satisfied is do what you believe is great work. And the only way to do great work is to love what you do." -Steve Jobs

Happy Labor Day! ❤️🤍💙

Cha Cha Slide by DJ Casper Plank Edition. Cha Cha

Cha Cha Slide by DJ Casper Plank Edition. Cha Cha Slide ⭐️Plank Edition⭐️

Since it’s fun Friday, here’s a plank challenge for you! 😀

Try it out and tag us in your pic or video. 💪

3 Ways to Customize Your Plank for YOUR BODY 🤟

3 Ways to Customize Your Plank for YOUR BODY 🤟

1. Wall plank - Plant your hands to a wall with fingers spread wide. Step your feet back until your arms are fully extended. (Adjust your feet as needed). Pull your belly up and in to engage your core!

2. Knees down plank - Come onto all fours with hands and knees planted. Line your shoulders up on top of your hands and bring your hips forward to create a 45° in your body. Squeeze your in to your center line!

3. Hands elevated plank - Start on all fours. Use a chair, couch, bench, or blocks to elevate the angle of your plank. Plant your hands to an elevated surface with fingers spread wide. Stack shoulders on top of wrists. Step feet back with heels on top of toes. Draw your belly into your spine!

Two additional ways to improve your plank for are to decrease the amount of time you hold the position (slowly increase over time) and keep breathing! 😤

Try them out and let us know if this was helpful. Like, comment, share/save! 👍

Check back tomorrow for ways to AMP UP your plank! 🤓💥

Common mistakes to planking 🙅‍♀️: ✳ Bo

Common mistakes to planking 🙅‍♀️:

✳ Bottom in the air
(bring the booty in line with the rest of the body)
✳ Hips sag
(drive core and hips up in line with body)
✳ Shoulders too far back or too far forward
(stack them over wrists)
✳ Chin tucked / head to high
(head stays neutral)
✳ Cupped hands
(spread fingers wide)

Improve your posture and strengthen your ENTIRE BODY by incorporating planks into your fitness/yoga routine! 👌

ICYMI: refer back to yesterday's post for the proper plank posture! 🤓

Music by @djtazrashid & @solrising
More of Your Love

Plank pose may seem like an "easy" pose from the s

Plank pose may seem like an "easy" pose from the surface, but with proper set-up, it's pure 🔥🤌!

How to Plank:

⚫️ Spread your fingers wide
⚫️ Stack your shoulders on top of your hands
⚫️ Direct your heels on top of feet
⚫️ Squeeze your thighs and glutes in tight
⚫️ Pull your belly to your spine
⚫️ Puff up between your shoulder blades
⚫️ Take your gaze just off the top of your mat
⚫️ Breath - very important!!

Fire up your core and test out your plank pose! 💪🤩

Today's mantra:

"𝙄 𝙖𝙢 𝙩𝙝𝙖𝙣𝙠𝙛𝙪𝙡 𝙩𝙤 𝙩𝙝𝙚 𝙨𝙥𝙚𝙘𝙞𝙖𝙡 𝙥𝙚𝙤𝙥𝙡𝙚 𝙞𝙣 𝙢𝙮 𝙡𝙞𝙛𝙚 𝙬𝙝𝙤 𝙨𝙪𝙥𝙥𝙤𝙧𝙩 𝙢𝙚, 𝙪𝙥𝙡𝙞𝙛𝙩 𝙢𝙚, 𝙘𝙤𝙢𝙛𝙤𝙧𝙩 𝙢𝙚, 𝙖𝙣𝙙 𝙗𝙧𝙞𝙣𝙜 𝙟𝙤𝙮 𝙩𝙤 𝙢𝙮 𝙨𝙤𝙪𝙡." 😚

There is always someone or something to be thankful for.

Let us know what you’re thankful for below! 👇

Here's your simple guide to being a great support

Here's your simple guide to being a great support person for a friend or family member in need. 👯‍♀️👯‍♂️

Check it out! 🤓📙

Was this helpful? Like, comment, or save it for later! 🤌

When you have supportive friendships and relations

When you have supportive friendships and relationships in your life you ...

💠improve your mood 😄
💠lessen stress 😌
💠build confidence 💁‍♀️
💠experience acceptance and love 🙏
💠feel secure 🔒
💠forge through tough times 🏃‍♀

Tag your partner in crime, who is ALWAYS there to support you! 👯‍♀️

4️⃣Things you can do for Yourself if you Lack

4️⃣Things you can do for Yourself if you Lack Support 💁‍♀️

1. Journal to help you place your time and focus on what you want and need. 📔

2. Develop coping skills to use use when you're feeling stressed, anxious, depressed, or any negative emotions. 🏋️‍♀️

3. Ask yourself what would you tell you if you were someone else. 🤔

4. Trust your intuition to make the right decision or find the right solution to what you are going through. 💎

❤️‍🔥 5 reasons to love the hell out of yo

❤️‍🔥 5 reasons to love the hell out of your people

Life is so much sweeter with support. You know you've found your allies when they,

⭐ Accept you for who you are,
⭐ Are an empathetic listener and offer feedback when asked,
⭐ Cheer you on,
⭐ Are loyal and trustworthy and,
⭐ Respect your decisions (even if they don't agree).

Your people create your life so surround yourself with those who help you be your best self and live the life you were meant to live!

We have a new MEMBERS ONLY facebook group. If you are an annual or monthly member, join this group and get exclusive content, just for you! 😉

🗣 Saturday Saying 🗣 "People do not decide t

🗣 Saturday Saying 🗣

"People do not decide their futures, they decide their habits and their habits decide their futures." -F.M. Alexander

Live intentionally, create your habits, and shape the life you want to live! ❤️‍🔥

We've talked about building healthy habits so now

We've talked about building healthy habits so now we must cover some pointers to help break the not-so-good ones! 🤓

☝️Focus on what you want to change and why you want to change it. Why is it important for you to break the habit?

☝️Practice being mindful. Develop an awareness to your thoughts, feelings, and actions around the habit.

☝️Replace the bad habit with a new, good habit. Example: Trade soda for a flavored sparking water.

☝️Leave reminders for yourself. Use sticky notes or reminders on your smartphone to avoid being triggered.

☝️Let go of the all-or-nothing mentality. If you fall off track, focus on all of the days you stayed on track instead.

☝️Practice self-care. It’s easier to create positive changes in your life when it comes from a place of health and wellness.

☝️Give it time. The amount of time it takes to break a habit varies, depending on factors like how long you’ve had the habit, and what emotional or physical needs the habit fulfills.

Consider what you'll gain when you let go of an old behavior that doesn't serve you.

What's a bad habit that you want to let go of? 🤔

Tips to Build Healthy Habits 🧗‍♀️ ⁣ ⁣

Tips to Build Healthy Habits 🧗‍♀️ ⁣
⁣
① 𝗦𝘁𝗮𝗿𝘁 𝘀𝗺𝗮𝗹𝗹 𝗮𝗻𝗱 𝘀𝗶𝗺𝗽𝗹𝗲: you can’t change your entire life in a day.⁣
⁣
② 𝗖𝗼𝗺𝗺𝗶𝘁 𝘁𝗼 𝟯𝟬 𝗱𝗮𝘆𝘀: research says it takes at least 21 days to build a new habit.⁣
⁣
③ 𝗗𝗼 𝗶𝘁 𝗲𝘃𝗲𝗿𝘆 𝗱𝗮𝘆: consistency is critical in making a habit stick. ⁣
⁣
④ 𝗦𝘁𝗮𝗰𝗸 𝘆𝗼𝘂𝗿 𝗵𝗮𝗯𝗶𝘁𝘀: add a new habit on to an existing habit. ⁣
⁣
⑤ 𝗥𝗲𝘄𝗮𝗿𝗱 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗺𝗶𝗹𝗲𝘀𝘁𝗼𝗻𝗲𝘀: rewards reinforce good habits.⁣
⁣
⑥ 𝗙𝗶𝗻𝗱 𝗮 𝗯𝘂𝗱𝗱𝘆: accountability binds you to being consistent with your goal.⁣
⁣
⑦ 𝗣𝗹𝗮𝗻 𝗳𝗼𝗿 𝗼𝗯𝘀𝘁𝗮𝗰𝗹𝗲𝘀: whatever the obstacle may be, having a plan in advance allows you to overcome it.⁣
⁣
⑧ 𝗕𝗲 𝗶𝗺𝗽𝗲𝗿𝗳𝗲𝗰𝘁: all new habits have obstacles: not all attempts to create a habit will be successful and that’s okay. ⁣
⁣
Developing a new habit may seem a little daunting when you begin, but after doing an action repeatedly, it becomes automatic. Once it’s automatic, it’s a habit. You’ll free up mental load to focus on more important things! ⁣
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Like, comment, or share if you found this helpful! 🤗

Why is creating healthy habits so important? 🤔

Why is creating healthy habits so important? 🤔

1. Creating habits helps you free up mental energy. 🤯
Habits help you make decisions subconsciously so that you can free up mental load to be used to focus on the bigger stuff.

2. Creating habits helps you prioritize important activities. 😀
Successful people ensure they do the things are most important and require the most brain power first. (Decision-making fatigue is a real thing! 🥴)

3. Creating habits helps maintain your motivation. 🤩
Focusing on the habits that force you to do the things you need to do, rather than focusing on the things you can’t do, help you stay on track and motivated.

Harnessing the power of good habits is your ticket to success. Committing to habits frees up brain capacity for you to make better decisions and stay motivated when things get tough.

Need help cultivating healthier habits in your life? Join us and bring movement to your day and feel your best! 😎

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