Doona Yoga

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Next week on @forefitnessgolf live app, we will continue to improve the lower back by practicing gentle backbends. Too much flexion in the spine (C Posture, Putting, & sitting all day hunching over our computer) can cause tension to our lower back, also hurting your backswing with limited rotation & shoulder extension. Watch this weeks full golf yoga video on Forefitness Live App, where we focused on creating body symmetry by twisting on both sides, as well as gentle forward folds which helps to lengthen the lower back. #golffitness #golfyoga #yogaforgolfers #golf #yoga

Watch the full video on @forefitnessgolf live app now!!! Golfers... to swing well, your body has to move well. Follow this 30 min class, and I promise you, you won’t regret it!!! Check out my other video on lower back pain & tightness. Stay tuned for more next week!!! TO DL NOW http://forefitnessgolf.live/?via=doona DM me with any questions! #golf #golffitness #yogaforgolfers

Interested In Yoga for Golfers? Are you a beginner? Are you advanced? Have you been wanting to get into it? Want to gain flexibility? Strength, stability, balance? Please sign up for my online classes!

Hi! Let me introduce myself for those who don’t know me personally or have recently followed me. My name is Doona Sider and I live in Orange County, CA. I teach yoga based physical & mental conditioning to golfers of all levels. My passion is to help golfers stay injury free by focusing on body symmetry, enhancing flexibility, strength, balance, & power, which all leads to greater distance & more consistency on the course. Focusing on the biomechanics of the body through ...every dimension of the golf swing, my program will allow you to expect more than 30-40% increase in ROM, helping you to move better so you can play better & play longer. For Yoga for Golfers, you can follow my online classes at @forefitnessgolf live app (LINK IN BIO). And hopefully by January, my regular yoga classes will be up on my YouTube! thank you!! Please feel free to introduce yourself, or if you have any questions, please comment below or DM me privately #yogaforgolfers #golffitness #golf #yoga See more

Walked 15 miles over the weekend & half of it was on the beach. Walking on sand is a great workout even if you don’t sweat. Walking in general is the best for a healthy heart. But walking can tighten your calves, hamstrings, hips. I woke up today with super tight & sore calves, so thought I’d share my favorite calf stretches w/ ya’ll. Great for golfers! ...esp if you walk during golf (which you should be, right??? NOBODY should be riding golf carts!!!! Unless it’s a course that’s required! Walk walk walk! DONT BE LAZY) #calfstretches #yogaforgolfers #golffitness #golf

Yoga for golfers helps to achieve body symmetry and alignment, helps to increase flexibility, strength, & balance, all helping you to play longer by minimizing the risk of injuries while improving performance beyond golf lessons. Take care of your body by warming up, so that you can play better and longer from the 1st tee to the 18th!

Pre-Round warm up before playing Golf at the Clubcorp Charity Classic Tournament at Aliso Viejo Country Club! How many Golfers actually warm up before teeing off? It amazes me how many golfers don’t prepare their bodies. Poor flexibility is one of the key risk factors for injuries! Limitations in ROM can affect the golfers ability to achieve proper swing plane, increasing stress on joints & muscles. Repetitive movements can cause misalignment in the body, again, increasing the risk of injuries! Please warm up with dynamic movements so you can play longer, play safer, play better!

4 WEEK PROGRAM starting this FRIDAY at 9am for LAGUNA WOODS VILLAGE RESIDENTS & FRIENDS only! Focusing on PREVENTING & HEALING INJURIES for GOLFERS DM me for more INFO! The beauty of golf is that you can play the game forever! You can play until you’re 70, 80, even 90! But to be able to play golf for the rest of your life, its critical to stay on top of your health, both physically and mentally. Yoga can help you stay on top of your health as well as your game! #yogaforgolfers #golffitness #golf

The flexibility of your Lat muscles are critical for a great turn in your backswing, as well as to help your arms go up, creating more speed and power in your golf swing. The lat muscles includes the entire back and inserts onto the arm. So when they are tight, it can lead to swings faults such as ’Loss of Posture’ or ‘Flat Shoulder Plane.’ Tight Lats can pull on your lower back, creating an arch that may lead to lower back injuries. Try these simple yoga poses I do with my students to help gain more flexibility in their Lat Muscles. Curious to see how flexible or inflexible your Lats are? DM me for a Private lesson and we will go over Physical Assessments. #yogaforgolfers #golf #yoga

Do you have an S-Posture in your golf set up position? An S Posture is when a player has too much arch in their lower back, putting way too much stress that can... cause pain & injuries. When you have too much arch, it causes the abs to relax. This can cause Loss of Posture or Reverse Spine Angle during your backswing. S Posture is often caused by a series of muscle imbalances, called Lower Crossed Syndrome (see 2nd picture) mostly due to prolonged static postures, such as sitting. Try these exercises and yoga poses to help fix your S Posture. Message me for private lessons today, and I will send you weekly yoga poses and exercises to do at home. For my private trainers... if you’re not using @coachnow_app .. download asap! Great way to send photos/videos to your clients! #yogaforgolfers #golffitness #yoga See more

Play Safer. Play Longer. Feel Better. Move Better. Poor flexibility is one of the key risk factors for injuries. Limitations in range of motion can hamper the g...olfer’s ability to achieve proper swing plane, increasing stress on the involved joints and muscles. When there is poor swing mechanics and repetitive movements, it causes misalignment in the body, again putting enormous stress on the same muscles, tendons and joints. Try these simple yoga poses that can help you to relieve and stretch your spine. See more

Golfers, please warm up before you play golf!!!! Continuous movements are the most effective in preparing the body for golf. You’ll see a greater Range of Motion after you try this Dynamic Movement, Pyramid Pose with Rotation. Instructions on post. Make sure to move with your breath. INHALES to open your arm & rotate just like your back swing, EXHALES to close & tap the block! Repeat 10-20x each side before you play golf! Read more on my blog (www.doonayoga.com). Taking privates, DM me now! #yogaforgolfers #yoga #golf

Golfers getting their stretch on One of my favorite warm up before golf... this dynamic movement helps golfers to increase rotation during their backswing. Disassociating their hips to shoulders is so so important in a golf swing. Non golfers should try this too! Feels soooooo good. If you’re interested in Yoga for Golfers class, please DM me! @alisoviejocountryclub #dynamicalligatorpose #yogaforgolfers #golffitness

Happy new year from my family to yours. Let’s build some great habits in 2019. Just do something about it #justdoit ***ALSO....I added that last random pic for Sassy. I felt bad for leaving her out**** #happynewyear #2019 #happynewyear2019

Did you know that there are many benefits to being upside down? Whenever your heart is above your head, you’re providing fresh blood & oxygen to your brain, improving blood circulation, mental function & helping you to re-energize. While inversions help to energize, it also works to calm the nervous system producing feelings of relaxation & ease. And it’s our yogis way of staying young! It’s also a fun way to build strength & balance. What is your favorite way to get upside down? Headstands, handstands, downdog, shoulderstands? : @lifeinanimage *** WEARING @carbon38 @teamc38 USE MY 20% DISCOUNT CODE ‘DOONACHO20’*** #yoga #yogabenefits #inversion

Yoga is learning to never say I can’t. You must never say that you can't do it, or that something seems impossible, no matter how discouraging it may be. You are limited only by what you allow yourself to be limited by... your own mind. Besides, why worry about the future, be present, work hard, set goals, have fun & enjoy the journey. #enjoythejourney #nevergiveup #yoga

Moving Meditation Best way to let go of the mind. What is your favorite way to de-stress? Golf? Seated meditation? Dancing?Bubble Baths? Wine? All of the above? #yoga #movingmeditation #movement

Listening to your body is a skill. It takes time, trial & error, & awareness to perfect this skill. Not only does it prevent you from getting injured, but it gives you a sense of relief. Being able to set some limits and boundaries, and being wise enough to respect them when needed takes patience. It’s definitely not easy, it requires a lot of observing, listening, & paying attention to. This is Yoga. I see so many athletes pushing their bodies to its full capacity even after... when they are injured. Don’t ignore the subtle signals your body is telling you, even if it’s minor pain or discomfort. They are there for a reason!!! The last thing you want to do is end up having to get surgery because you didn’t listen to your body. I haven’t perfected this skill yet, & im going to fail over & over again, especially with my go go go personality, but what I do plan on is to try my best. : @lifeinanimage Wearing: @beyondyoga #awareness #honoryourbody #yoga See more

Thank You Dr. Shakib for having me! You’re amazing! Please watch our LIVE video on Yoga moves to stabilize & strengthen your knees!

(CONTINUED from last post) This video is a quick demo of Mountain Pose. Still see a lot of butt sticking, over arching, twerking booties. Puts too much pressure on the lumber spine. Always protect your lumber spine by keeping the core strong & tucking of the tailbone. #yoga #yogatutorial

How to do a FORWARD FOLD I see so many students over rounding their spine in Forward Folds which can cause strains & risks of injuries. Instead of folding from the spine, focus on folding from the hip joints (shown above). This way you’ll find a lot more length in the spine, stretch in the hamstrings & more space in the front side body. Remember you can always modify by bending your knees. #yoga #yogatutorial

Happy July!!!!! Can’t believe we’re already half way through the year. This is probably a good time to slow down & to reevaluate your year so far. That’s what I’ll be doing this week. Thank you for this beautiful picture : @lifeinanimage #yoga #backbends

Every morning when you wake up, you have a choice to either be happy or sad. So either make it a great day or a bad day, the choice is yours. I choose to be positive & grateful. What do you choose? #yoga #gratitude : @lifeinanimage

Yoga can’t cure everything, but it can help a lot with the process. The beauty of Yoga isnt only about the physical & the pretty poses. The real beauty of Yoga is that it heals. Yoga heals wounds, physical disabilities & emotional trauma. It can’t cure everything, but it definitely helps a lot in the process. Fall in love with taking care of yourself. Yoga heals the Soul. #mindbodyyoga #yoga #healthylifestyle

You guys!!!! The most exciting thing happened last night. While I was waiting for my printer to load, I decided to play with my handstand. I was literally fucking around & thought I’d try to transition into frog pose, & literally... on my first try, I got it. I’ve never worked on this transition before. I got up, ran downstairs to show my husband, & all day today, I was so excited to go home & show all of you. I don’t think I’ve ever been so excited about my practice as ...much as this. Earlier that day (yday) I saw a girl do this in class, & I literally thought to myself, wow, that’ll probably take me another few years. But Lil did I know This is a reminder that sometimes you just gotta get up & try!!! If you don’t try, you’ll never know. We are sooo much stronger & capable than we think we are. Thank you for watching hahah #yoga #soexcited #handstand See more

Join Dr. Mamak Shakib DC and I for our FB Live this Thursday at 12:30pm. We will be talking about yoga, foot conditions, & knee pain. Dr. Mamak Shakib DC has been a Chiropractor for 20+ years. She is knowledgeable, passionate, and one of the best! Visit her business page at Irvine Spine & Wellness Center <3

What a beautiful & inspiring story. Must watch. https://youtu.be/qX9FSZJu448

Don’t practice yoga to get better at Yoga; practice Yoga to get better at living. #yogainspiration #yoga #sundayfunday

Make up your mind that no matter what comes your way, no matter how difficult, no matter how unfair, you will do more than simply survive. You will thrive in spite of it. Joel Osteen #strength #yoga

I never knew the importance of stretching until yoga. I used to run & go to the gym every single day before yoga, & never stretched once. After injuring both my knees, I knew I had to do something different. Yoga has helped me heal both my knees. Sometimes they start hurting when I start running long distance again, so I constantly need to tell myself to back off & be more mindful. I truly believe Yoga heals. Yoga heals both body & mind. #yoga #stretch #heal #mindbody Follow me on IG at doonayoga

If the mind is sick & sad, the whole body gets sick, & all is finished. So first you must give the medicine to the mind. Mind medicine: that is yoga. - #kpattabhijois #positivethinking #gratitude #mindbodyconnection

Woke up so sore after the core workouts I did yesterday with the stability ball. (If you saw my story yday on my IG, you MUST try those 5 core workouts!) These deep backbends were tough today, but luckily I got my body super warmed up in class this morning. The lengthening & opening of my front side feels painful but so good at the same time. I feel less sore already. If you work out a lot, I highly recommend integrating yoga. You’ll have a faster recovery, better performance and you’ll simply feel better overall. #breathe #flow #move #yoga

My shoulders are probably the most open part of my body. So I decided to show you my top 10 favorite. Getting that full range of motion can help you release tension & improve your flexibility. Couldn’t fit all the binds, but remember binds are a perfect way to stretch your shoulders. You can add binds in Forward Folds, Side Angle, Triangle Pose, Frog Pose, etc. Always modify as you need to, or go as deep as you want. #shoulderstretch #yoga

Do you ever feel old where you wake up and your back is aching, you have tension in your neck, you’re tired and your joints are popping. And you make all these excuses to why you can’t go to the gym, & you keep missing work, activities, etc. The excuses go on and on. Well, no more excuses! Watch this 99 year old yoga star! She is goals #motivation https://youtu.be/CBfslZKi99c

Yoga isn’t just about stretching & gaining flexibility, it’s about building strength & stability, and finding balance. If you’re ready to improve your performance, and feel great overall, book now for a free private yoga session. I am located in Laguna Hills, CA. For more information, call me at 949.444.2293.

Want to increase your mobility, strength & Balance? Are you tired of getting injured & feeling tight? Call now for a FREE session at 949-444-2293

Courage is like a muscle; It is strengthened by use.

Bound Side Angle Pose. Can’t tell you guys how often I see my students rounding their torso & dumping their chest. Staying lifted & lengthened in half bind is better than rounding & dropping chest in full bind (picture shown in 5th slide). Practice half bind or with a strap until your shoulders & chest feel more open for full bind. Patience & practice Benefits: Stretches & opens hamstrings, groins, hips, chest, shoulders, arms. Strengthens & lengthens legs, core, glutes while improving overall balance.

Warrior 3. I still struggle with this pose. All the time! But what has helped me a lot to understand how my body is supposed to feel in Warrior 3 is by using a chair & a mirror to check my alignment. I never know when my body is parallel to the floor & I have a tendency to shift all my weight towards the knife edge of my standing foot which opens my hips. To prevent your hips from opening, drop your hip down from your lifted leg & roll your inner thigh up & flex your toes down. Balance on all four corners of your standing foot. Option to put a micro bend in standing leg, place hands to heart center or arms by your side. Warrior 3 creates stability in the whole body, improves body awareness & Balance. Strengthens feet, ankles, legs, back and core.

I love the challenges that come with Yoga. To me, the physical aspect of yoga is still one of my favorites. Being able to do crazy shit with my body that I thought would be impossible to do in the beginning. Challenging my body & mental state helps me grow on & off the mat. Yoga has definitely made me stronger, both physically and mentally. #dowhatyoulove #strength #handstandlotus

Triangle Pose. Works the whole body. Stretches hamstrings, calves, hips, groins, opens chest & shoulders, strengthens core & obliques, lengthens spine. I feel it the most in my side waist/ obliques... but because everyone is different, you’ll feel it in different areas. Always work within your own range of limits and abilities & modify as you need (pictures shown above) Tips: The hips always confused me. Ive been told & taught to open & square my hips. But I found that it put a lot of pressure on my front knees. Instead, try rotating your back hip slightly inwards. Also, for the hyperextended people, try putting a slight bend in front knee. It requires more work but your joints will thank you in the future. And lastly, if Im in this pose for too long, my neck starts hurting from gazing up so I switch my gaze to neutral.

Downward Facing Dog. One of the most common & practiced poses in a yoga class. At first, this pose is hard... but eventually through practice and repetition, it becomes one of the most therapeutic poses. It helps strengthen and lengthen your arms, shoulders, core, spine, legs, & ankles. Energizes every single one of your muscles. It’s also an inversion so it helps bring blood flow to the brain. Because this pose is practiced so often, alignment is crucial. Some tips that... I see often in my students.... 1. Twisting in wrists and lifting the inner hands. Make sure to press down into your index & thumbs, with index fingers pointing straight forward. 2. Rounding or dumping into the spine. Keep your arms strong, lift the forearms and shoulders and keep lengthening your tailbone, lifting the hips high. And Always modify as you need hope these pictures helped. See more

A Personalized Yoga Practice for Athletes and Active People. Are you ready to gain flexibility, enhance sports performance, heal overuse injuries and prevent stress & tension? Email me now at [email protected] to book a FREE private yoga session.

Puppy Pose. One of the most relaxing but invigorating poses. Opens up the spine, chest & shoulders. To keep the hips stacked over your knees, start from table top. Keep your hips & knees exactly where it's at... and reach your hands forward as you drop your chest down. If it's challenging for you to keep your hips over knees, try drawing your belly in and hips back. Or you may have just walked your hands too far forward. And don't worry about dropping your chin. Forehead is perfect Also, your chest may not touch the floor either & that's perfectly fine as well.

Prayer Twist. One of the most common misalignment I see in my students is rounding & dumping into the chest & leaning too forward in the toes. Make sure to keep your spine long, tailbone tucked in the twist keeping your chest lifted, & bring more weight into your heels activating your thighs. Draw your belly in, core engaged & hips squared. BENEFITS: Deep twisting posture that increases spinal mobility while strengthening thigh, core, and back muscles, & opens chest & shoulders.

It's crazy to think another year has gone by. In two weeks, it'll be 2018. & in a blink of an eye, it'll be 2020, 2030, 2040......Whoa! Seems like time is going by faster and faster every year. Be present & enjoy every moment as it comes because life is too short. Or as Cookie Monster says, "today me will live in the moment, unless it's unpleasant, in which case me will eat a cookie."

Yoga For Athletes & Active People. Give the GIFT of YOGA 25% off yoga sessions. Yoga heals, strengthens, and increases flexibility. Yoga provides a competitive edge. Whether it's running, golf, basketball, or surfing. Yoga works! Doona Yoga teaches one on one sessions customized to your body and sport. Please contact me at [email protected] for more information!

"The discipline of practice every day is essential. When I skip a day, I notice the difference in my playing. After two days, the critics notice, and after three days, so does the audience." #selfdiscipline #howbaddoyouwantit #jaschaheifetz

Fixed Firm. My favorite pose especially as a runner & w/ the help of Win by my side This is one of the poses where its easy for some but impossible for others, so never push past your pain, & take your time & go slowly. Remember there's no right or wrong. I can't always do this pose, especially after an intense work out so I have to sit on a block as 2nd picture shown. BENEFITS: Stretches out the quads, knees, ankles, abdominal & opens up chest, and can be very restorat...ive. Good for relieving sciatica, gout, varicose veins, repairs scar tissues. TIPS: Start off by sitting on a block between your heels, knees together & grounded. Ankles straight & toes pointing straight back. Option 2. Sit all the way down w/o a block. Option 3. Place your hands on your heels and lower down onto your forearms. Option 4. Open your chest then drop your head, lowering all the way down. Can grab opposite elbows above your head for a nice shoulder stretch. Remember, the full variation is a backbend too so be cautious. Slightly tuck your tailbone to support your lower back. See more

Have you ever had one of those days/weeks where you trick yourself to thinking you can't, that you're not good enough? Well, I think it's normal to feel lost, to be hard on yourself and to lose faith, and that's ok. We're all human. We can't always be happy, positive & confident. (Or at least I thought I could.) But I'm learning to embrace the not so happy positive times. Letting those moments be a life lesson. "Whatever you want to do, do with full passion and work really hard towards it. Don't look anywhere else. There will be a few distractions, but if you can be true to yourself, you will be successful for sure." #sundaymotivation #yoga

Are you an athlete or simply love being active? If you're ready to feel and be better, whether it's to heal overuse injuries, gain flexibility, or enhance your performance, please email me at [email protected] for private yoga lessons. Follow me on my IG at Doonayoga for more.

Who else loves fitness? Whether it's yoga, running, weight lifting or playing a sport? Ive always loved fitness as long as I can remember. I grew up very outdoorsy and active. But yoga was never in my interest. "Yoga is too slow & boring." I know, typical stereotype. After incorporating yoga into my fitness routine, I've never felt better. I can run longer, I can lift better, and my soreness fades faster allowing me to keep going the next day. You don't need to do yoga everyday to feel the benefits. You don't even need a full hour to feel better. But adding yoga to your workout routine will change your body, your life. Stay flexible. Stay open. In both mind & body. #stayhealthy #yoga #yogaforathletes

(I tried posting another video that I was editing for 30 min! with all the names of the poses but it came out super blurry. Sorry I'm working on creating clearer videos once I figure everything out. For now, the poses names are listed below.) Before yoga, all I did was run. Ran 5-10 miles a day. I gradually stopped running but recently I started picking it up again. Usually, my hamstrings and calves would feel tight, but lately I've been feeling it in my hip flexors.... So here are some of my favorite yoga poses to help you lengthen and open. Using a wall has become one of my favorite tools & remember you can always use straps and blocks too. This video tends to go from more of a beginners to advanced poses. You know your body, choose the ones that feels right for you & modify/ skip the ones that don't. #yogaforathletes #quads #hipflexorstretch 1. crescent Lunge 2. Revolved Crescent Lunge 3. Low Lunge 4. Runners Lunge 5. Lizard Lunge 5. Half Pigeon 6. Standing Quad Stretch 7. Standing Bow 8. Revolved Standing Bow 9. Crescent Moon 10. Splits See more

Some of my few favorite restorative poses (especially for athletes & active ppl) & especially after a long day or week. I actually used to hate taking restorative yoga thinking it was a waste of time. (I was always more of the go go go, let's sweat, let's get it, can't breathe) type of girl when it came to "working out" (& I still am) ...But the more I understand & love my body, the more I know the importance of "truly loving" & taking care of my body by being able to slow down, heal, stretch, breathe, and relax when its needed. #mindbody #yoga #restorativeyoga Follow me for more on IG @doonayoga

I love seeing athletes turn to yoga, not just to enhance performance or heal injuries, but to be in tune with their mind & breath. #athletesyoga https://youtu.be/VeKXRYBkonk

Turn into a better athlete through yoga. Gain flexibility, balance, and strength, leading to better form, efficiency, and power in your sport. Yoga's importance in concentration and breath awareness also improves focus and mental endurance. Email me at [email protected] for a personalized yoga lesson to give you a true advantage in your sport.

Can you believe it's already October? Holidays are just around the corner. Don't wait until your new year resolution to get healthy. Taking care of your body should be your first priority. Always! Yoga & fitness is a lifestyle and not just a seasonal hobby. Take care of yourself. Message/ Email me for private yoga lessons.

"Don't stop trying just because you've hit a wall, progress is progress no matter how small." A little motivation for myself & to those who feel the same right now Can't give up!!!

Yoga is the ideal cross- training tool for athletes, whether you want to improve balance, focus, control, breathing, posture, or flexibility; strengthen your back, joints, or core; or reduce or heal from injury. Yoga is for all athletes. Start your yoga practice today. Email me for private lessons at [email protected]. Follow my IG at doonayoga #yogaforathletes #athletesyoga #yoga

One day or day one... you decide. Don't let "one day" turn into a week, a month, or years. Start getting healthy today and live your dreams. Let me help you transform. Email me for special offers on private yoga lessons. : Nick Park

Getting ready for Monday like....

It's a restorative kind of morning. Philip Skeete Relax... It's Monday! Take care of your mind, body & soul. Email me at [email protected] for private yoga lessons