Have you ever participated in a yoga challenge on Instagram? These fun and engaging challenges bring yogis together from all over the world, connecting them to one another, and teaching them new poses (or reminding them of some older ones) within their practice.
This past week, Milochie co-sponsored a challenge with @LorenLotus, @MariaRosefitness @SuzanneBiscotti, @Wailani86 and @MyLittleYogi. This challenge was all about channeling your inner #DaintyLittleYogi, with a daily asana, designed to remind us how dainty we are, but also how strong our bodies and minds are. For 10 days, hundreds of you participated in this challenge, showing off your dainty takes on classic poses.
We loved this challenge so much we’re sharing each of the poses, so you can channel your inner dainty-yogi. Trying out some of these poses in your own practice? Snap a pic and share with us using #MilochieYoga or tag us in the pic or comment! Happy posing!
Day 1 - Wheel
This classic yoga pose is usually found at the very end of class, as it requires a lot of lowback warm up to comfortably execute. This pose is great because it is an amazing chest and lung opener, strengthens the whole body (including butt and spine), stimulates the thyroid and pituitary glands. But perhaps best of all, it increases energy and counteracts depression.
Mix it up: lift a leg and see how this impacts your balance
Day 2 - Headstand
Ask most people, and headstands terrify them. But they’re actually a relatively simple and incredibly beneficial pose. It seems a bit obvious, but headstands stimulate blood flow to the brain, which has a multitude of amazing effects - including (but not limited to): stress relief, increased focus, improved digestion, lymphatic system circulation and so much more. Plus, it strengthens the core and shoulders!
Mix it up: cross or diamond your legs, pike them down to touch the floor and raise them again
Day 3 - Humble Warrior
Ahh the humble warrior, a favorite of yogis everywhere. This pose comes after moving through Warrior 1, where the yogi bows forward. This pose is a great leg strengthener and with modifications can be a great hip, shoulder and chest opener.
Mix it up: bind yourself behind the back, grip hands together and raise them towards the sky
Day 4- Splits
We’ll admit, this pose scares us. Splits are that ever-unattainable stretch that are best aided with blocks (no shame in our block game!). There are, however, many reasons to love the splits, but our personal favorite is the awareness and perseverance required to knowing your body, deepening your stretch and finally, getting into full splits (practice, practice, practice). This stretch is a great hip opener and hamstring stretcher, if you’re feeling tight in either area (use your awareness to know when to stop!).
Mix up the splits: add a slight twist to ensure your hips are square
Day 5- Lizard
Somewhere between Pigeon and Splits lies the Lizard pose. This pose is amazing for opening hips, hamstrings, groins and hip flexors, and it’s an amazing opener for leading into Pigeon and Hanuman poses.
Mix it up: bend and hold your back leg, lower your body to the ground under your front leg
Day 6 - Bow
This beautiful pose stretches the entire front of the body, tops of the legs and thighs, opens the chest and throat and deep hip flexors. It can also help you improve your posture by strengthening the back muscles. Start by laying flat, bringing your hands and feet to meet, and then gently push your feet into your hands, allowing your body to rise off the ground.
Mix it up: gently rock forward and backward to deepen the stretch
Day 7 - Dancer
This pose epitomizes *dainty* and really looks more like a dance or figure skating pose than a yoga pose. It does bring the body a ton of amazing benefits including full-body strength, flexibility and coordination. It’s great for opening the shoulders, chest and hips, while stretching and strengthening the thighs, ankles and abs.
Mix it up: gently bow forward to increase stretch in the hamstring
Day 8 - Alien
This pose is a version of wheel, and definitely offers a challenging variation to the original wheel. Raise the tip toes and bend the knees, while not settling the stretch into your lower back (keep the chest as open as you can).
Mix it up: bend your arms down to the floor to deepen the chest stretch
Day 9 - Revolved Lotus
This pose is a slight *twist* on the classic lotus, opening and twisting the spine gently. This pose gives the yogi a moment of peace to reflect on his or her practice and enjoy a calm moment in stretch. The lotus pose stretches the knees, ankles and hips.
Mix it up: play with the position of your back arm, can you get it to half bind in the hip crease?
Day 10 - Side Plank
The plank, you either love it or you hate it. Personally, we love the side plank variation, as it strengthens the core (and side abs) about as well as any pose we know of. It also strengthens your arms and wrists, legs and helps improve your balance and focus.
Mix it up: raise your top leg, into tree or off of your bottom leg completely
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