Dolphin Pose is a standing, mild inversion posture. It helps in working the various muscles in the shoulders, abdomen and the upper back and is also a great way to open up the shoulders while strengthening the arms, legs as well as the core body. It helps in stretching the shoulders, chest, spine, arches, hamstrings and calves.The best time…

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Half Split – Ardha hanumanasana is a big stretch for hamstrings. It is a great pose to practice and prepare for front splits and it can increase awareness and stability through the pelvis.

Steps

🔹 Start in a low lunge (your right foot forward and your back knee on the ground).

🔹 Shift your hips back so they are directly over your left…

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Camel Pose- Ushtrasana is a yoga pose intended for intermediate and advanced practitioners. Camel pose will help you relieve stress and relax the mind. Also, the front of your body is stretched along with the groin, ankles and thighs and your arms and shoulders will strengthen. It will also benefit the circulatory, nervous, endocrine and…

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Downward Facing Dog – Adho Mukha Svanasana is a resting yoga pose. It is usually done as a preparatory pose or warm up and in many cases it is repeated several times during the class. This pose has great benefits to the body like stretching hands, arches of the feet, calves, hamstrings and shoulders, relieving back pain and headaches and…

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Plank – Kumbhakasana is an arm balancing yoga pose that tones the abdominal, chest and lower back muscles while strengthening the arms, wrist, shoulders and spine which helps improve posture and endurance. Plank is often used as a transitional pose. Its name comes from the Sanskrit words “kumbhak,” which means “breath retention”.

Steps:

👣 Start…

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Thanks 🙏🏽 Sukhi!

Sunday is usually really busy for me and I can’t attend the whole session. I used to attend live when it was on Mondays so I have watch so many lives and replays I lost count. I trying to track it down now that I’m getting back to doing HWs. Thank you 🙏🏽

🙏🏽 Thanks

Extended Puppy pose – Uttana Shishosana is a relaxing pose that stretches and improves flexibility of the shoulders and spine, it also invigorates the body while calming the mind and relieving tension and stress. In Sanskrit, uttana means “intense,” shisho means “puppy,” and asana means “pose” or “posture.”

Steps :

Get down onto your hands and…

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The Reverse Warrior yoga pose or Viparita Virabhadrasana is a standing pose that provides a stretch to the waist, hips and thighs, strengthens the lower body, improves circulation, energizes the entire body, calms the mind and relieves lower back pain. Viparita’ is a Sanskrit word which means ‘reverse’.

Steps:

↗️ Start in Mountain Pose…

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Thanks 🙏🏽

Thanksss!!!!

Seated Side Bend

📎 This pose is great to lengthen the sides and open the front of the body.

📎 Make sure your hips stay on the ground.

📎 Sitting on a blanket or block for this pose can help you be more comfortable by releasing some tension off your hips and knees.

📎 You can also try this pose setting in a chair if crossing your legs is difficult…

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Upward-Facing Dog

⤴️ Start laying on your stomach with your legs straight and hip width-distance, feet flat on the floor and hands beside the hips.

⤴️ Place your hands beside your lower ribs, fingers spread.

⤴️ Inhale, press your palms firmly against the mat and open your chest.

⤴️ Straighten your arms and lift your torso while pressing on…

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Forward Bend

⤵️ Start standing.

⤵️ Inhale, ground your feet into the earth, spread your toes and lift your arches.

⤵️ Exhale, bend forward, palms reaching towards the earth.

⤵️ Relax your neck and head

⤵️ Let gravity move you deeper into the pose.

💡 If your hamstrings are tight, slightly bending the knees will help release the spine.
⤵️…

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💫💫💫 thank you 🙏🏽

The Sacral Chakra

The Sacral chakra – svatisthana – is located about three inches below the navel and corresponds to the color orange. It’s related to the water element and it’s associated with creativity, sensuality and emotions.

Focusing our yoga practice on balancing the sacral chakra will create flexibility, movement and flow in our…

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🤍💫

Root Chakra Yoga

The root Chakra – Muladhara corresponds to the color red, this chakra is related to earth element and its associated to physicality, roots, feeling of safety and grounding.

When we focus our yoga practice on balance the root chakra we target the lower body, often staying low to the ground and connecting to mother.

Working on…

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🙏🏽 thank you 💞

💞💞💞 I’m glad it helps 🙂

My miracle morning

Reading The Miracle Morning book has been a life changing experience, not only because I love practicing it but also because that’s how I found Dashama and The Flow State institute.

I remember as I was reading the yoga section of the book I looked up Dashama’s Instagram profile and I started following her. A few months later I…

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Hw: Hips

Revolved Low Lunge

🌀 Start in downward facing dog, inhale.

🌀 Exhale, step your left foot forward between your hands placing the knee over the heel.

🌀 Lower your right knee to the ground sliding the leg back until you feel a stretch. Place the top of your right foot on the ground.

🌀 Inhale and bend your right knee as you reach back with…

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EFT – Emotional Freedom Technique is a simple and effective form of meridian energy therapy that releases block emotions. It uses the same energy points used in acupuncture that’s why some people call it “acupuncture without needles”

We’ll be tapping with our fingertips on certain key natural comfort points on the body. While tapping, we said…

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HW: Hamstrings

Belly Twist with Legs Extended

✔️ Lying on your back / Savasana

✔️ Bring your arms out to the sides.

✔️ Inhale, bring your left leg up towards the sky keeping your right leg on the ground.

✔️ Exhale, hold your left foot with your right hand. Inhale, bring the left leg out to the side. Turn your head and look at your left hand, exhale.

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Awesome!

The EFT module is the one it’s not letting me complete.
Thank you so much for your help,
🙏🏽

Hello, First of all congratulations 🎉 , the app is looking great.

I’ve been having some issues, I hope you can help me.

1. When I first started the YTT course I was using the dashama.org website so my process is not mark complete in the app. I want to know if this is going to be a problem in the future.

2. Also, since I’ve been using the…

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Thank you. Yes! It’s the best. 🌳 ⛅️

Revolved Triangle Pose

🔺 Start in mountain pose

🔺 Move your feet about 4 feet apart

🔺 Inhale, bring your arms parallel to the ground palms facing down

🔺 Exhale, bend forward at the hip, keep your back straight

🔺 Twist your torso to your left while placing your left hand on top of your right foot.

🔺 Inhale, lift your right hand to the sky

🔺 Bring…

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Downward facing dog split

🔸 Start in plank or chaturanga pose

🔸 Lift your hips up

🔸 Keep your elbows and knees extended

🔸 Bring one leg leg up to the sky keeping the knee straight

🔸 Take a few deep breaths in this pose

💡 This pose will increase full body strength while stretching your back body.

💕🙌🏽

Reverse tabletop

⚡️Start seating with your legs and spine straight

⚡️Crown of the head lifted

⚡️Lower belly engaged

⚡️Pressing your palms on either side of your hips

⚡️Shoulders down and back

⚡️Root down through the palms of your hands, lift your pelvis and hips up to the sky creating a 90 degree angle at the shoulders and the knees.

🌬 You may notice…

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♾✨

HW: Introduction

Hi,

My name is Angela, I’m Colombian and I live in New York.

I first met Dashama through the Miracle Morning book which I loved. I signed up for this course because I want to deepen my yoga and meditation practice and I want to be able to share it with others.

My goal is to create content so that people understand this journey is…

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