Namaste Yoga & Pilates

11/20/2025

11/19/2025

So true 🤣

11/18/2025

Padmasana : Full Lotus Lift

Only for advanced Yoga Practice !

To perform the full lotus pose with a lift, such as in the Scale pose or Tolasana, begin by achieving a stable full lotus position on the floor with your legs crossed and feet resting on the opposite thighs, ensuring the knees are comfortably reaching the ground and the hips are open.
Place your hands on the mat next to your hips, fingers spread wide, with the creases of the wrists facing forward.
Engage your core by drawing the navel toward the spine and activate mula bandha (root lock) by lifting the pelvic floor muscles.

As you exhale, press firmly into the ground, spread the shoulder blades apart, and lift your body off the floor while maintaining the full lotus position.
Keep your spine long, chest lifted, and neck relaxed, with the gaze slightly ahead of you.
Sustain the lift for 3–5 breaths, focusing on continuous, deep breathing.
To release, slowly lower your body back to the floor with control.
This advanced variation requires significant hip flexibility, core strength, and proper alignment to avoid strain on the knees and hips.
If needed, use yoga blocks under the hands to increase leverage and support.

11/17/2025

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11/14/2025

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Bound Angle Pose 💜

11/11/2025

Fun with FaceTime ! For my regulars that follow where ever I go 🥰💯🧘‍♀️

Bedhair Don’t Care Yoga Pilates Class ! 🤩 FaceTime