Justen Naughton

Crow to Tripod Headstand 1 Hands down underneath shoulders, lift knees high onto the triceps, lean forward to shift weight to the hands, lift feet up, pull feet to butt, point the toes - Crow Pose 2 Slowly lower the crown of the head to the ground to make a triangle with the hands and head, lift hips up to stack on top of the shoulders, lift knees and feet to stack over the hips - Tripod Headstand... 3 Spread and lift the shoulders and engage the core for stability, and make shapes with the legs, upside down crunches, bicycles, scissors, etc - use a wall for balance if necessary 4 Slowly lower the knees back to the triceps, as high up as possible, push down thru the hands to lift back up to Crow With the pandemic shutting down gyms, I’ve used poses like this to replace lifting weights. While I lost a little bulk, I’ve improved upper body strength at every step in the process - first gaining the bicep/tricep strength to balance on the hands, then engaging the shoulders to equalize the weight upside down, improving the core strength to raise and lower the hips, and finally the arm power to raise the head back up to Crow. All you need for yoga is a body and space. I’ve found that any weightlifting regime I used to do can be mirrored on the mat using my own body weight to build strength and mobility as opposed to just muscle mass. #crowpose #crowposepractice #bakasana #tripodheadstand #sirsasana #sirsasanavariation #throatchakra #vishuddha #instayoga #igyoga #igyogacommunity #yogaprogress #yogaforstrength #yogaformen #yogaformobility #getswole #brodoyouevenlift

Warrior 3 to Eagle Pose 1 From standing, lean forward with your hands at the heart while lifting one leg back to straight. 2 Square your shoulders, torso and hips to the mat, pointing the lifted toes straight down - Warrior 3.... 3 Engage the standing leg and core to lift the torso back up, bringing the lifted leg forward to cross over the standing leg. If possible, hook the toes around the back of the standing ankle to pretzel the legs. 4 Lift elbows up to shoulder height, and cross one on top of the other. Pretzel the arms as the legs, so the bottom hand wraps around the top and the palms touch - Eagle Pose. 5 Reps back and forth. Then repeat on the opposite leg and swap the elbow position. Warrior 3 is a great balancing pose for athletes, particularly for sports with a lot of running. Early on, one leg will be more wobbly than the other. This is common. With equal practice on both sides, the legs will become stronger and more mobile. Hoopers - want to pat those rebound stats and become impossible to box out? Practice Warrior 3 daily. #warrior3 #warriorthree #virabhadrasana3 #eaglepose #eagleposevariation #garudasana #thirdeyechakra #ajna #yogaforstrength #yogaformen #yogaforrecovery #menatyoga #yogaworkout #yogaforathletes #yogaforbasketballplayers #yogaforbball #yogaformobility #rebounderworkout

Lotus Pose 1 Sit on the ground with a straight spine and legs out in front. 2 Pull one foot in to the opposite thigh, heel towards the navel.... 3 Cross the other foot on top, pulling that heel to the navel from the opposite side. This will take a long time before doing it without knee pain, so take it slow. I have to use blocks in order to find the correct foot position. #lotuspose #lotusposevariation #padmasana #3rdeyechakra #ajna #yogaforstrength #yogaformen #yogaforrecovery #menatyoga

Headstand to Forearm Stand Push-ups 1 Elbows on the mat directly under shoulders, clasp hands and lower the crown to the mat, cupping the back of the head with the palms. 2 Lift hips and knees over torso, toes touch wall or tree for balance.... 3 Press down thru elbows and lift head up and forward thru the gateway of the shoulders, then lightly back down to original position. 4 Reps. Headstand and Forearm Stand are wonderful ways to open the shoulders and chest, while lightening the entire body in an inversion. Use Dolphin Pose as a prep. Eventually it gets easier to see the where the lower body is in space without looking at it, eliminating that fear. Those worries loom heavy, and thru practice the mind begins to see without looking, lightening the load on the mind in order to lighten the physical pressure on the head. #headstandtoforearmstand #headstand #headstandpractice #forearmbalance #forearmstand #forearmfriday #forearmpushups #sirsasana #sirsasanavariation #pinchamayurasana #pincha #pinchapractice #thirdeye #ajna #yogaforstrength #yogaformen #yogaforrecovery #menatyoga

Handstand Tuck Pike Hops 1 From DownDog, come up to the balls of the feet and bend the knees. 2 Gaze between the wrists, engage the core, spread the shoulder blades, and hop up with the knees bent, bringing the hips over the shoulders ... 3 Find more balance each hop, keeping the core engaged so as to not backbend and tumble forward. Make shapes with the legs, clap the feet together, or simply catch that moment of hang time that gives the body a tiny whisper of awareness of where it is in space. Extra big mat by @mandukayoga 70s retro high socks by @adidas #handstandhops #handstand #handstandtuck #adhomukhavrksasana #handstandvariation #crownchakra #sahasrara #yogachallenge #yogaprogress #yogaforathletes #yogaforbasketballplayers #yogaforbball #iamamanonthemat @menonthemat #yogaworkout

Half Lotus Pose 1 Sit on the ground and bend the knees to stack the shins on top of one another, making a trapezoidal shape with your knees and hips. 2 Pull the heel of the top foot in towards the navel as far as it’s comfortable.... 3 Keep the spine in a straight line up from the pelvis to the top of the head. 4 Breathe in, breathe out, keeping your inhalations and exhalations even and balanced. 5 Switch legs and hold for the same duration on the other side to even out the hips. This is not an easy pose for extra tight hips. But it becomes easier over time, especially when the spine is kept straight up and down, the eyes are closed, and the mind is focused on the breath going in and out thru the nose. Purple mat by @mandukayoga Dorky basketball socks by @adidashoops #halflotus #ardhapadmasana #crownchakra #sahasrara #yogaphotography #yogaforfitness #yogaforbeginners #yogamobility #yogameditation @yoga_mens