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Live Be Yoga ambassadors Lauren Cohen and Brandon Spratt are on a road trip across the country to sit down with master teachers, host free local classes, and so much more—all to illuminate the conversations pulsing through the yoga community today.
We all succumb to laziness from time to time. We lose our momentum, inspiration and motivation for projects –both personal and professional. It’s human nature. One of the great things about yoga is that it can shift us into a more proactive state. Often, when I feel sluggish or overcome by emotion, I will practice yoga to clear my mind.
While in Miami, Lauren and I were fortunate enough to visit the Miami Life Center, take some classes with the local community, and get tips and poses from online influencer and Ashtanga Yoga teacher Kino MacGregor to keep you energized and upbeat. Kino MacGregor is the co-founder of the Miami Life Center, creator of the online yoga platform OmStars, and author of four successful yoga books.
Watch Kino MacGregor discuss Making Ashtanga Yoga More Accessible.
Next time you feel like staying in bed or on the couch, try this sequence for a quick dose of energy.
Kino MacGregor’s Energy-Boosting Sequence
Downward Dog (Adho Mukha Shvanasana)
To safely get into this posture, maintain an even distribution of weight between your hands and your feet. Keep the hands shoulder width apart, and externally rotate the shoulders to engage the inside arms, which activates the stabilizing muscles in the shoulder girdle.
Be careful not to hyperextend the shoulders.
Triangle Pose: Trikonasana
Step your feet about three feet apart. Externally rotate the right hip joint and keep it at a 90 degree angle. Stabilize the left leg and align the right heel to the left heel. Press down through the bases of the left toes and activate the quadriceps by lifting the kneecaps. Draw the navel in towards the spine and elongate the torso up and out of the pelvis region. Soften the neck and look up towards the left fingers.
This pose brings energy up the legs, increases your sense of balance, and strengthens the nervous system.
Boat Pose (Navasana)
Begin by drawing in the muscles of the lower belly and activate the pelvic floor. Then, fold the femurs into their hip sockets to access a relatively deep forward fold. Lean a little bit back using your front body activation. Once you feel the core engagew, tip the torso back slightly and lift the toes off the ground. Find your balance here and gaze towards the toes.
When the legs are straight, pull the thighs in towards each other. Keep the chest open and broad, keeping the collar bones long and extended through the fingertips. Make sure to smile through the challenge of this posture!
This pose works the abdominals and channels energy at the navel point. It’s wonderful for strengthening the center of our ambition, determination, and willpower.
Plank Pose: Kumbhakasana
Start on your hands and knees, keep the hands and knees shoulder-width apart. Drop the elbows down to the ground. Stabilize your shoulder muscles by focusing on tightening the armpit region. Hug the ribs in towards the spine, and stabilize the muscles of the abdomen by engaging the core. Now, tuck the tailbone and slowly lift the back legs off the ground to enter into the full posture. Keep the feet close together and place weight on the balls of the feet, engaging the kneecaps and tightening the entire body. Hold this posture for five breaths and then come down to relax.
This is a wonderful strength building posture that will help you tone your shoulders.
Start with elbows shoulder width apart and interlock the fingers behind the head, building a firm foundation in the arms and then distributing the weight equally between the elbows and hands. Place the top of the head down in the open space of the palms. Push up with the shoulders and then feel the head in connection with the ground while the rib cage stacks over the head in alignment with the spine. Draw the muscles of the lower belly in and send the pelvis upwards. Keep the mind centered by focusing on one area on the ground in front of you.
Also known as headstand, this posture is calming and energizing. Turning the body upside down is a great exercise to bring in more vitality into the body by resetting the many systems of the body, including the circulatory and lymph systems.
Modification: If you are uncomfortable lifting all the way up into headstand, do Ardha Halasana (half plow) or legs up the wall. You will still get the benefits of an inversion. are already getting the benefits of the inversion.
Your All-Natural, Vegan Glow-Up
Our tour partners, Derma E have been incredible along this journey. They have supplied us with a variety of their awesome, cruelty-free, vegan products. One of our favorites is the Radiant Glow Face Oil. It is made with jojoba, argan and seabucktorn oils and gives the skin the ultimate glow. All you need is 2-3 drops to leave your skin feeling hydrated and luminous. Plus, it smells amazing! Get more info at dermae.com.
Namaste To Our Partner, Sanuk!
Our tour partner, Sanuk has been so kind to give us coupons to hand out at our events that are 40% off and one lucky person in class gets a FREE pair of shoes! Their products are vegan friendly and made with a whole lot of respect to the Earth – something we care deeply about! We’re on the last leg of our tour, so make sure to come to an event if you are in any one of the upcoming cities!
Learn more at, sanuk.com