Crystal Sinclair Yoga

03/15/2023

A little morning movement to focus on breathing. Does this sound silly? You should give it a try.

Using Ujjayi breath (oceanic breath, which is like fogging a mirror with your mouth open, yet your mouth is closed) helps to maintain a steady flow of breathing, making it easier to connect your breath with movement. This benefits both your body and mind by the calming effect that is created through the steadiness and sound your breathing, like an ocean. You can experience a moving meditation.

Even if you only have five minutes, it’s worth it.

02/08/2023

Check out this article!
Maybe you can find some relief 🤗

These best yoga poses for tight helps help you stretch in all the places you need to be comfortable in your practice and in everyday life.

10/08/2022

Here is one of my favorite movements to boost energy, cat/cow combo with child’s pose.
How to enter the movement:
-From a table-top position, keeping your hands grounded EXHALE, round your spine into Cat and shift your hips back towards your heels. Your arms remain extended.
- drop your elbows down, on the INHALE begin to shift forward through your forearms to hands and press yourself up into Cow pose.
Repeat
- EXHALE round your spine into Cat, sit your hips back towards your heels.
Drop your elbows down
-INHALE shift forward through your forearms, pressing into your hands and you push up into Cow.

Repeat as many times as you wish, making sure to connect your breathing with your movement.

Let me know in the comments if you give this a try.

Was this helpful?

09/12/2022

Are you looking for one of the best yoga props to add to your home practice? Look no farther! The yoga wheel has been one of my go-to favorites when it comes to getting upside down and to help open up across my chest. It also helps with gaining length along my spine. In our house you will find this little tool being rotated between myself, my husband, AND our three children! Everyone here loves it!
If you are interested in purchasing your very own yoga wheel, comment here or send me a message. I can link you one I use. It even comes will a guide 🤗

01/11/2021

Hey there yoga peeps!
Happy New Year! Come join me on the mat at Juneau Karate Academy for all levels yoga.
Classes are peak pose inspired and are even beginner friendly.

This month we will be revisiting dancer’s pose, per request 😉. It’s an energizing standing pose that builds strength in the legs and core.

Class times have changed:
Tuesday @6:15pm
Wednesday

12/07/2020

Starting the morning off strong 🙌🏼

12/07/2020

For the month of December our focus will be a standing balance called Revolved Half Moon Pose.
This posture is very similar to its sister pose, Half Moon, it will help improve balance and core strength.

The yoga classes offered are peak pose sequenced. We will warm up with poses that build us up to our peak pose. We will then practice the peak pose alone on each side, followed by connecting all of the poses together. After that, we cool down and relax.

Come join me on the mat at Juneau Karate Academy 🙌🏼

All classes are one hour.
Monday @ 5:15pm
Wednesday @ 6:00pm

11/23/2020

Here is a quick at home workout for you!!

Four rounds with just six exercises. Weights are optional.

Round 1-
5 Squats with or without overhead press.
4 push ups with rotate to side plank
10 knee to chest crunch alternating

Round 2-
10 squat with optional press
4 push ups with rotate to side plank
20 knee to chest crunches
5 single leg bridge each side

Round 3-
10-15 squats with optional press
4 push ups with rotate to side plank
20-30 knee to chest crunches
10 single leg bridges each side
10-12 forearm plank reach

Round 4-
20 squats with optional press
4 push ups with rotate to side plank
30-40 knee to chest crunches
10-15 single leg bridges each aide
10 surrenders

Now to stretch out.
Downdog
Right leg lifts, step to low lunge.
Gate pose, back to Low lunge
twist
Half split
Low lunge
Downdog
Repeat on the opposite side

And DONE 🙌🏼

11/01/2020

Vrksasana
(Tree Pose)

Let’s plant some roots with this balance pose. Known for its welcoming adaptability, tree pose will improve your focus, strengthen your core and legs, stretch your inner thighs and even help ease sciatica.
Join me on the mat to explore this awesome yoga pose and reap the many benefits yoga offers.

*Classes held at Juneau Karate Academy

*Class times:
Monday @5:15pm
Wednesday @6:00pm

“When you practice yoga once a week, you change your mind.
When you practice yoga twice a week, you change your body.
When you practice yoga everyday, you change your life.” -unknown

📸 credit Griselda Hasselbring Photography

10/21/2020

Sharing a snip from today’s practice.

To begin, warm up with a few rounds of sun salutations.

-Next, knee to nose plank 3x inhale leg lifts, exhale shift into plank bringing knee to nose
-Inhale the left leg lifts
-Exhale into plank and bend the left knee. Hold for an inhale.
-Exhale lower halfway (left knee stays bent)
-Inhale to cobra reaching the left foot forwards back of head
-Roll to your right side, keep your right hand grounded, press your left foot into the floor
-Inhale into wild thing with left arm reaching overhead, pinky spirals inward
-exhale into side plank on the right side (modify for your level)hold for an inhale (or two)
-exhale the left foot to the inside of the right hand
-inhale left arm lifts to twisted lunge
-drop the right heel down, release the left hand (or left elbow to left knee)
-inhale extended side angle
Hold
-inhale reverse warrior keeping left knee bent
-right heel lifts for crescent lunge but twisted by reaching the left arm back and right arm forward
-drop the right heel back down
-inhale back to reverse warrior
-exhale right heel lifts again twisted lunge with right hand at the inside of the left foot and left arm lifts. Hold for inhale
-exhale frame the left foot with your hands and step back to plank with half way lower
-inhale into cobra
-exhale downward facing dog

Repeat with the right leg

HAVE FUN 🙌🏼

08/31/2020

A new month starts Tuesday 🙌🏼
That means we have a new pose to work with in yoga, hand to big toe pose. This is a standing posture that improves balance, stretches hamstrings, and tones the legs.
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These yoga classes are for all fitness levels with modifications offered.
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*Classes held at Juneau Karate Academy*
Monday’s at 5:15
Wednesday’s at 6:00
Both classes are one hour long.
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Hope to see you there 🤗

📸 credit goes to Griselda Hasselbring Photography

08/03/2020

Hey friends 👋
New month, new pose!
Say hello to Eagle 🦅
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This standing balance pose has many benefits to your mind and body. From increasing balance to strengthening your focus, Eagle pose has you covered.
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Come to yoga and let’s break this pose down. We will warm up, practice this pose alone and then apply Eagle to movement.
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With peak pose sequencing you will gain confidence, progress faster, and achieve your goal in a safe way.
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Classes are held at Juneau Karate Academy.
Times:
Monday @5:15pm
Wednesday @6:00pm
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I hope to see you on the mat 🙌🏼

07/15/2020

Balance is something I strongly focus on within my practice and teaching.
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Practicing balance is not only a great way to strengthen your legs and core, but also your mind.
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Balance benefits include:
-Strengthening mental focus
-Preventing falls
-Better posture
-Stronger feet, legs, and core
-Relieves stress
-Builds confidence
And so much more 🙌🏼
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-If you are working on better balance, using a wall or chair for support is a great tool.
-Focus on having the standing leg firm by drawing up on the kneecap to engage the quad.
-Have the toes of the standing foot spread wide and all four corners of the foot rooted while the arch stays lifted.
-Find a point of focus that is out and down in front of you. Keep the eyes open.
-Just a little practice on each side daily will help bring strength and focus to your body.
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“When roots are deep, there is no reason to fear the wind”

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Peace,
Crystal

📸 Griselda Hasselbring Photography

07/07/2020

Pigeon pose has always been one full of challenge within my body. The hips hide emotional tension and that is the place my body grips the most.
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It is said that the poses in yoga that we try to avoid are actually the poses we need the most.
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Practiced daily, perhaps the pose you like the least will help release that emotional tension built up.
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What is your least favorite yoga pose?
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Breathe
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Smile
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Let it go
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Just be
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Crystal
📸 credit goes to the talented
Griselda Hasselbring Photography

07/06/2020

Hi 👋 I thought I would share some personal facts/info about myself 🤗

My name is Crystal. I’m a Coast Guard wife, married to my high school sweetheart, Andrew. We have three children who keep us super busy. My days are spent schooling them (where are all my homeschoolers?) keeping up with our home, chasing after two pups and constantly sweeping up that furry cat hair.
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I started my yoga journey over 14 years ago! Because of my anxiety, I would not step foot into a studio or gym! My Aunt set me up with private yoga lessons ❤️ With those instructions, I was able to gain confidence and an awareness to help me navigate through depression and anxiety.
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I have now lived in eight US states! (Thank you Coast Guard). Each time we move I heavily rely on my yoga practice (and not in the physical form, breath awareness is everything). Moving so often is difficult when you suffer from depression and anxiety. You seem to lose a small part of yourself each time. Rebuilding that portion takes time (for me, usually an entire year). And just when you start to feel settled, you guessed it, time to move again.
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I am a highly sensitive person (HSP) and can totally feel and read other people’s energy/emotions. It is a gift and a curse at times. I am still navigating through this and learning to set boundaries.
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I am totally an introverted extrovert (that’s a thing, right? 🤣). Completely happy to be out and chatty but also happy to stay home, tucked into my own world.
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I love to crochet, it is meditative. Gardening is another passion of mine. I could spend all day with my hands in the dirt.
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Yoga is an amazing fit for my personality, it helps to ground me, keep me mentally focused, and traps my attention on breath awareness.
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I’m so thankful to my Aunt Karen for encouraging me to take private yoga classes all of those years ago. Without them who knows where I would be. ❤️
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What brought you to yoga? What keeps you mentally healthy?
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📸 credit goes to the talented Griselda Hasselbring 🤗

07/02/2020

If you have tight shoulders and upper body STOP and practice these simple poses.
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Start your day off (or end your day with or midday pick me up) with these poses, linking breath with movement.
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To begin, take a minute or two to simply rest on your back with your eyes closed, shaping your breath to be smooth and even (count your inhale and match that number with your exhale).
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At the end of the sequence relax on your back with your eyes closed for 2-5 minutes.
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Let me know how you feel, and if you would like more of these short tutorial videos.
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Need help on how to breathe deeply? Check out my website http://simplybalancedyoga.com/ for guidance on the art of breathing.
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