Follow Your Heart But Take Your Brain With You

To round up our  #shredprepyoga #instayogachallenge we're gonna take it to the floor for a bit of ❄#MyoFascialRelease ❄ with #tennisballs 1. Lie on your back and bring your feet hip distance apart slightly in front of your hips. Place a tennis ball (or massage ball) to the outside of your #hip/under the #gluteus - if you have to 2 balls, use one for each side. You may have to experiment a little bit to find the exact right spot but if you do, after a day of riding the sensation should be quite intense (not to say painful...). Make sure the ball is targeting a fleshy part (aka muscle) and is not pressing on a bone! Let your whole weight sink onto the ball, relaxing your body as much as you can. If the sensations lessen a bit after a while, you can add a little movement by gently rotating your hips, finding even more yummy spots to massage. 2. If you are craving an even deeper massage (and/or more sensations), you can intensify by placing the ankle of one foot on the knee of the other like you would for #ThreadTheNeedle pose. Leave the second ball on the other side as it is or simply take it out to the side for this variation. If this is your first time trying #FascialSelfmassage, you may not want to go here at all but stick to the first variation! Always listen to your body and respect your edge - more is not necessarily better, especially in yoga... If you feel really good in your stretch, you can try lifting your arms overhead, stretching long through the fingertips. This can alter and intensify the sensations in your hips - or do nothing at all, depending very much on your body and the placement of your balls. Feel free to get creative, wiggle around and explore with curiosity. Your hips will thank you. In order to win an #eivyclothing #baselayer combo, upload your own version of the poses, tag them with #shredprepyoga and follow @eivy @nitrogermany & @annakathalina #yoga #yogachallenge #yogaforsnowboarders #annakathalinayoga #instayoga #instayogafam #eivy #unboredonboard #nitrogermany #runtothehills #yogagermany#yogaaustria #yogaeurope #yogagirl #yogini

For even more strenght & balance, try this ❄Standing Flow ❄ for the #shredprepyoga #instayogachallenge  1. Ground down through your right foot, and bend forward until your upper body is parallel to the flow. Keep your core engaged and your standing knee soft for good balance. Then lift your left leg parallel to the floor as well, stretching back through your heel and forward through the top of your head. Flex your left foot and keep your toes point straight down so you're not opening your hip to the side. You can even roll it down slightly and lift through the inside of your left thigh. Focus a point in front of you, breathe deeply and hold your balance in this #Warrior3 #airplanepose 2. Still standing on your right foot, bend both of your knees and pull the left knee in towards the chest as you come up to standing. Either keep holding on to the knee or stretch the leg out in front of you, grabbing your toes with your right hand. Inhale to lengthen your spine and lift your left arm, exhale and twist over to the left in #RevolvedHandToBigToePose. Either keep your gaze in front of you, out to the side or look over your left shoulder for more challenge in this #StandingTwist. Don't worry if you wobble or fall - if you do, simply repeat on the second side! In order to win an #eivyclothing #baselayer combo, upload your own version of the poses, tag them with #shredprepyoga and follow @eivy @nitrogermany & @annakathalina #yoga #yogachallenge #yogaforsnowboarders #annakathalinayoga #instayoga #instayogafam #eivy #unboredonboard #nitrogermany #runtothehills #getready #winterisnear #winterishere #beprepared @igyogachallenges #yogainspiration#yogagermany#yogaaustria #yogaeurope#yogagirl #yogini #asana #ParivrttaHastaPadangusthasana #virabadhrasana3

Next up in the #shredprepyoga #instayogachallenge you get to work on ❄Strength & Balance ❄ 1. Bring your feet close together, bend your knees and pretend to sit back in #ChairPose. Don't let your knees come too far forward but try to keep them over your ankles as much as you can. Engage your core, lengthen your lower back and press your hands together in front of your heart. Keep your inner knees and thighs pressing towards each other and carefully start shifting weight onto your toes to lift your heels. Come as high onto tip toes as you can, continue to breath and keep your balance. Look down in front of you for more stability or gaze overhead for more challenge. Laugh if you fall over, shake your legs out and try this balancing version of #Utkatasana again. 2. Come back to standing, ground down through your left leg, bend your right knee and place tbe ankle onto your left knee, making an number 4 shape with your legs. Keep your spine long and the left knee aligned over your ankle as you exhale to sit back like you did before. Press through the ball of the right foot over to the left to keep your ankle strong. You don't want to feel any pain or pinching in your knees but a yummy stretch in your right outer hip. If you don't feel anything, lean your chest forward without rounding your back. Focus on a point in front of you and breath into the sensations. Stay as long as you feel comfortable, maybe moving deeper into this #StandingPigeon variation of #FiercePose, then repeat on the second side. Extra Tip: since the "powder leg" (right for regulars, left for goofys) is probably stronger, stay an extra breath or two on the other side to strengthen the non-dominant side as well. In order to win an #eivyclothing #baselayer combo, upload your own version of the poses, tag them with #shredprepyoga and follow @eivy @nitrogermany & @annakathalina #yoga #yogachallenge #yogaforsnowboarders #annakathalinayoga #instayoga #instayogafam #eivy #unboredonboard #nitrogermany #runtothehills #getready #winterisnear #winterishere #beprepared @igyogachallenges #yogainspiration #yogagermany #yogaaustria #yogaeurope #yogagirl #yogini #asana

To continue our #shredprepyoga #instayogachallenge to gather fitness & strength for #shredseason we'll work the legs ❄ 1. Start with a wide stance, feet turned out slightly and so far apart that your knees align over your ankles when you bend them deeply to bring your thighs parallel to the floor. Check that knee caps & toes face the same direction - especially if you ever had issues with your knees or even an old injury. Keep your spine long and let your hips be heavy, tailbone rooting down. Rest your hands on your knees to lift your chest and with an exhale twist over to the left, looking over your left shoulder. Keep your elbows straight, come back to the middle with an inhale and exhale to the other side. Repeat a couple of times, keeping your knees bent deeply and hips low.  2. Straighten both legs with an inhale, turn the left foot out 90 degrees (toes pointing away from you) and your right foot in, so the sole of the foot is square to your front foot and align your heels. Keep your right leg straight and bend deeply into the left knee, thigh parallel to the ground. If that makes your knee come infront of your ankle, widen your stance a bit more. Keep your sidebody long and rest your left elbow onto your left knee. Make sure the top of the shoulder is not rolling forward, but actively draw the shoulder blade onto your back so you have lots of space between ear and shoulder. Inhale to lift the right arm up into the sky and exhale stretch it over your ear, palm facing down. Keep your gaze on the ground for more stability or lift it up beyond your hand - if you want even more challenge, try closing your eyes. Stay for a couple of breaths, root down through both feet evenly and keep the left knee from collapsing inwards. To come back up, use the strenght in your wsist and arm to lift up on an inhale, straighten both legs, and repeat on the other side - right foot facing away from you, left foot turned in... In order to win an #eivyclothing #baselayer combo, upload your own version of the poses, tag them with #shredprepyoga and follow @eivy @nitrogermany & @annakathalina #yoga #yogaforsnowboarders #annakathalinayoga #yogachallenge

1st set of poses for the #shredprepyoga #instayogachallenge  to get you fit & ready for #shredseason ❄ Lunge Variations ❄ 1. Warm your body up with some free movements or a form of Sun Salutations (I have a video with different version on YouTube - see link in bio), then step your right foot back until your left thigh is parallel to the ground and your left knee stacked above your ankle in a #HighLunge. Keep your hips square, belly engaged and gently lifting from the heart & navel. Inhale and stretch your arms out wide to the sides, exhale and cross your right elbow under your left, hands clasping for #EagleArms. Keep your gaze straight ahead or look up into the sky. For an extra balance challenge, close your eyes! Stay for a couple of long & deep breaths. 2. Release your hands with an exhale and stretch them back out wide to the sides. Inhale to grow tall from your hips all the way to the top of your head and exhale to twist towards the left (I'm doing the right leg / second side in the picture). Keep stretching your arms apart as far you can, but keep your shoulders relaxed. Twist from the navel all the way up to your heart and look to the side or over your shoulder behind you. Maybe try closing your eyes again... Come back to center with an inhale and exhale step the right foot forward. Take a moment to breath and feel your body, noticing the differences in both of your legs before you continue on the second side - left foot back, right thigh parallel and knee alinged over the ankle. In order to win an #eivyclothing #baselayer combo, upload your own version of the poses, tag them with #shredprepyoga and follow @eivy @nitrogermany & @annakathalina Warrior Flow coming up Tuesday! #yoga #yogachallenge#yogaforsnowboarders#annakathalinayoga #instayoga#inatayogafam #eivy #unboredonboard#nitrogermany #runtothehills #getready#winterisnear #winterishere #beprepared@igyogachallenges #yogainspiration#yogagermany#yogaaustria #yogaeurope#yogagirl #yogini #asana

From Dez 3-11 I'll be hosting another #instayogachallenge to get you all ready for #shredseason ❄ You can win a super comfy & incredibly stylish #baselayer combo from #eivyclothing if you upload your own version of the poses, tag them with #shredprepyoga & follow @eivy @nitrogermany & myself (@annakathalina) ❄ First set of poses will be up on Sunday - join the fun, get ready for #winter & try you luck to win! Then every 2nd day in the following order: 1. Lunge Variations 2. Warrior Flow 3. Balancing Poses 4. Standing Flow 5. Floor Stretch #yoga #yogachallenge #yogaforsnowboarders #annakathalinayoga #instayoga #inatayogafam #eivy #unboredonboard #nitrogermany #runtothehills #getready #winterisnear #winterishere #beprepared @igyogachallenges #yogainspiration #yogagermany #yogaaustria #yogaeurope #yogagirl #yogini #asana

#homesweethome 💛 and I get to stay for the whole week!! Feels SO good to be done commuting & take it easy for a while... #home #homeinthemountains #chillout #break #takeiteasy #plants #plantlife

#winteriscoming ❄ make sure you're ready & join #shredprepyoga in #innsbruck tonight! Msg me for details ❄ #yoga #yogaclass #yogaflow #yogaininnsbruck #yogaaustria #yogalove #yogagirl #yogaeverydamnday @eivy #eivyclothing #unboredonboard (hier: Innsbruck, Austria)

I'm so grateful for all my students & everyone who has ever trusted me to be their "teacher"... 💛 Being able to share my passion for movement, breath & consciousness is such an amazing gift that I really cherish from the bottom of my heart 🎃 Thanks for the lovely #halloween yoga class last night - I will miss you guys so much!! 2 more weekly classes to go... #halloweenyoga #samhain #allhollowseve #candles #candlelight #yogateacherlife #blessed #thankful (hier: Munich, Germany)

Celebrating #samhain tomorrow with a sweet & playful #yogaclass in #munich to let go of the old & make space to plant new seeds! Msg me for deets...🎃 #yoga #yogainmunich #yogainmünchen #yogalove #yigagirl #halloweenyoga #annakathalinayoga #firelogpose #agnistambhasana 📷 @monashatry

🙏 #namaste from #yogaherbst #gastein - it's been such a pleasure to teach in this lovely valley & at this awesome event agsin! Thanks to everyone how makes this possible, all the students who came to my classes & the great hotels hosting the #yogatage! Hope to be back next year 🙏 #yoga #yogatagegastein #yogalove #yogateacher #yogateacherlife #annakathalinayoga #visitgastein #eivy #eivyclothing (hier: Österreichischer Hof)

My lingering cold made me reluctant to go out at first, but the beautiful weather & a lil photo project I had in mind for @eivy have me motivation to head into the #woods and I'm so glad I did! Always feel better after a bit of #freshair & some nature energy 🌿 #treehugger #naturelover #naturegirl #naturemedicine #gastein #yogatage #eivy #eivyclothing (hier: Annencafe Bad Hofgastein)

It surely isn't always easy to keep an #openheart, yet everything instantly is easier if you do... Join me for #shredprep #yoga in #innsbruck tonight and/or a lil Autumn getaway in the beautiful mountains of #gastein • msg me for details • #yogaclass #yogaholiday #yogalove #yogaininnsbruck #yogaaustria #yogatage #annakathalinayoga 📷 @monashatry (hier: Bad Gastein)

Sneaky getaway to catch a last dose of #summer felt so good ☀ thranks for the amazing weekend @baa84 @oxytone #barcelona ☀ #backtosummer #summervibes #summerinautumn #lovebarcelona (hier: Montjuic, Barcelona, España)

Being outside always makes me #smile & Fall is one of the most beautiful seasons for it! Join me for a relaxing Autumn #getaway at the #yogatage in #gastein from Oct 20-29th • I'll be teaching vinyasa & yin yoga in #hotelnorica & #österreichischerhof in #badhofgastein until the 25th - all info on link in bio • 📷 @monashatry • • • • #yoga #yogaretreat #yogaholiday #yogaweekend #yogadays #yogateacher #yogahappy #yogalove #yogagirl #happygirl #outdoorlover #outsideisfree @visitgastein @visitbadgastein @visitaustria (hier: Kraftwerk Bad Gastein)

I recently read an article how #beingoutside changes your brain - in a positive way! And I can only agree - even without a #view like that I always feel better afterwards... #gooutside #outsideisfree #beautifultyrol #kufstein #tb #throwback #hiking #hikingseason (hier: Tyrol)

New 6 weeks #surfyoga course starting this Tuesday 7:30pm ~ refine your #balance, improve your #corestrenght & get #paddlefit for your next surf trip! ~ ~ ~ #yogainmünchen #yogainmunich #yogagermany #yogaflow #yogavideo #yogagirl #yogaforsurfers #yogaforstrength #annakathalinayoga #goproyoga #outdooryoga #surfprep