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Danica Kennedy

@danicakennedy_

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PT • Flexibility & Mobility Coach • Yoga Teacher (10 years)
🌍 Floating around 🖤 Grief warrior 🪷 Life lover
⚔️ @sas_whodareswins alumni
MOVE WITH ME
POSTS STORIES REELS
Watch me and Nancy backbend like our lives depend on it… while Neeraj does what he does best. Pretty sure neither of us will ever forget how we felt after this class.. confused, elated, cracked open and blissed out. We floated up the Tapovan hill and into Secret Garden (iykyk). We knowingly choose to put our bodies into stress and discomfort (not always btw, there is balance in our practices) because we know what lives on the other side. Stillness. Power. Presence. Truth. The body isn’t just a vessel, it’s a spiritual instrument.. and this is how we play it. _______ #spiritualstrength #movementasmedicine #backbendpractice #yogainindia #spiritualtools #somaticrelease #nervoussystemreset #selfgrowthjourney #wildfeminine #inneralchemy #rishikeshmagic by @danicakennedy_
One year ago, a video of me in a Backbending class reached 8.6 million people. It changed my Instagram overnight. What I didn’t expect was how much it would change my relationship with creating. For a while, I started asking myself questions I’d never asked before. Will this perform? Will people like this? Should I only post movement because that’s what people followed me for? Somewhere along the way I realised I’d stopped asking the only question that really mattered: Is this true to me? The truth is, movement has never just been movement. It’s how I’ve processed grief. It’s how I’ve rebuilt after loss. It’s where I’ve met fear, frustration, heartbreak and uncertainty… again and again. Every difficult chapter of my life has made me a better teacher, because every difficult chapter has taught me what it feels like to stay with discomfort instead of running from it. So if my page looks a little different going forward… It’s because I don’t just want to show you what my body can do. I want to share the human being living inside it. Thank you to every single one of you who’s still here. ________ #grief #movement #mentalhealth by @danicakennedy_
What actually happens on an Om Strong Intensive? It’s tempting to call it a movement retreat… but movement is only one part of it. Over five days we explored strength, breath, posture, mobility, creativity and play. We learnt how to breathe with intention, how to move with awareness, and how to hold ourselves—physically and mentally—when things became challenging. There were lake swims, sound healing, incredible conversations, shared meals, plenty of laughter and moments that pushed every single one of us beyond what we thought we were capable of. If you’ve noticed I’ve been a little quieter on here recently, it’s because I’ve been exactly where I wanted to be: fully present. One thing kept hitting me throughout the week. Almost every woman in these photos found me through Instagram. A platform that can often feel superficial became the reason complete strangers met, trusted one another, laughed together, supported one another and left as genuine friends. It’s easy to forget that behind every profile is a real person. I’m real. You’re real. And this is real work. Watching these women leave with stronger bodies, more confidence and meaningful friendships has been one of the greatest privileges of my career. Thank you for being here. Whether we’ve met in person or only through this little corner of the internet, you’re helping build something very special. This was the first Om Strong Intensive of its kind. It definitely won’t be the last. ________ Interested in joining a future Om Strong Intensive? Send me a DM with INFO. by @danicakennedy_
I can still do pull-ups, just fewer than I used to 😂 So these four exercises are back in my training routine as I continue to rebuild my strength. They’re also the ones I’d focus on if I were learning from scratch: negatives, bodyweight rows, band-assisted pull-ups, and hanging. 💪 Number one: Negatives Use a step to get yourself to the top of your bar or rings. Pull in tight, hold that top position, then lower yourself as slowly as you can until your arms are fully straight. You know you’re going down, but try your absolute damnedest to control it right to the end. If you can’t hold the top yet, keep your feet supported and use your legs to help. 🔥 Number two: Bodyweight rows You can use a bar, rings or a TRX. Keep your whole body strong as you pull your chest towards your hands. These are excellent for building pulling strength, and changing your body angle makes them easier or harder. ⚡ Number three: Band-assisted pull-ups Use as many bands as you need to move through the full range. Do as many controlled reps as you can, finishing when you can’t get another one without losing your form. 🐒 Number four: Hanging A dead hang, an active hang, or bringing your knees towards your chest for some extra core work. Keep it controlled, without swinging. Remember, your back and arms do a lot of the pulling, but your core helps keep everything connected. Pay attention to your whole body, rather than just trying to haul your chin over the bar. Use the assistance you need, control the movement and remember: tight is light babyyyyy💪🏽 Save this for your next pull session. by @danicakennedy_
I don’t need much. Just strong shoulders, extra baggage allowance and no obligation to make plans 😂✈️ Seriously though, I’m thinking of filming some workouts like this for you lot. Would you be up for training with me? In your room, in your pants. No socialising required. 🍑 Lmk in the comments. And I’ll get to work… 📹 Ps. Training in your pants is optional. Or maybe we should make it compulsory 🤔 by @danicakennedy_
This practice changed far more than my body. And no, I’m not just talking about the questionable things I do with my spine. 😂 Yoga is the only practice I’ve found that challenges every part of me. Physically, mentally, emotionally and energetically. And what I love most is that the work doesn’t stop when I roll up my mat. I take it into my training, my conversations, my relationships and the decisions I make in life. For those who don’t know, I’ve been living out of a backpack for two years. Before that, I spent a year travelling Europe in my camper van. And I genuinely believe the work I’ve done on the mat has given me the courage to live this way. To trust myself, sit with uncertainty, make bold decisions and stop waiting for someone else to tell me what I’m capable of. It’s also helped me navigate some of the hardest experiences of my life, including grief, loss and everything that comes with rebuilding a life you never expected to be living. And one thing I’ve learnt is that having the support of others is beautiful, but having your own back? That’s untouchable. Not everyone will understand what you’re doing or why you’re doing it. People will judge you regardless, so you may as well follow whatever it is that’s calling you. More than anything, I want people to give themselves the opportunity to discover who they really are and what they’re truly made of. Because for me, this was never just about becoming more flexible. It’s about building the strength and self-belief to LIVE. With a capital L. ❤️ And that’s exactly what I teach inside Om Strong Academy and through my 1:1 work. Over 200 classes exploring strength, mobility, movement and what your body is truly capable of. Come move with me ✨ links in bio xx by @danicakennedy_
Five years ago today, my dad died. Here are five things I want to tell you about him… 1. HE’S A HUGE PART OF WHY I DO WHAT I DO. Leaving my corp job to train as a personal trainer felt terrifying. I had a mortgage, bills and no one to split them with. I’ll never forget him saying: “You can do this DD. You can absolutely do this and make this work, and you’ll never regret working for yourself and doing something that you love.” He was right. So if you’ve ever worked with me, you have my dad to thank. I wouldn’t be in wellness without him. 2. HE WOULD RING ME AT 6AM AND SING. He loved music, dancing and making up songs. My favourite: “It’s the time of the day to get things done, so let’s get up and have some fun.” His own lyrics and melody (it had another verse which I can’t remember). At six in the morning. If I answered 😂 3. HE MADE PEOPLE FEEL SEEN. If someone looked shy or left out, he’d go straight over, put his arm around them and bring them into the circle. After he died, I was inundated with stories from people he’d helped. So much kindness I hadn’t even known about. Everyone loved him. And he loved everyone. 4. HE WAS MY ROCK, MY BIGGEST SUPPORTER AND MY BEST FRIEND. He listened, helped me sort things out and made me laugh. He told me how proud he was of me every single day. Handsome, warm, intelligent. A fantastic hugger. A firm handshake, proper eye contact and the worst (best) dad jokes ever. He was always trying to make people laugh. And always succeeded. Doctor, doctor, I feel like a pair of curtains.. Pull yourself together. 😂 Oh and he would tell everyone he plays ‘the triangle’ instrument. He checked on me so often it could almost get annoying. I’d give anything for that phone to ring now. 5. I SEE HIM IN MYSELF MORE AND MORE. Sometimes I look in the mirror and he’s staring back. It’s amazing, and a little weird. I recognise him in how I welcome people and use humour to put them at ease. I know what it felt like to be seen and encouraged by him. And so much of that made me the person I am today. ____ Five years without you, Dad. And so much of you is still here. I will never stop talking about you and remembering you ❤️‍🩹 by @danicakennedy_
Another day, another beautiful Hatha practice here in India 🇮🇳💛 This time flowing alongside Neeraj and Valeria 💛💛 An intermediate Hatha flow bringing together strength, mobility, balance, flexibility and breath. A reminder that yoga isn’t about how a posture looks, but how we move into it, experience it and find our way through it. Originally shared LIVE, but now here for you to enjoy whenever you fancy! Roll out your mat, press play and practise alongside us. Take your time, explore your edges and make the practice your own. 💛 SAVE this flow for your next practice and SHARE it with your yoga-loving friends. Better still, get your mats out and practise together! Sending love from India 🇮🇳🙏🏽 _____ #HathaYoga #YogaFlow #YogaPractice #IntermediateYoga #YogaIndia by @danicakennedy_
Apparently ‘relax your jaw, drop your shoulders and breathe’ also applies to me. Rudeeeee. 😂 _____ #YogaTeacherLife #YogaHumour #UnclenchYourJaw #PracticeWhatYouTeach #OmStrongCollective by @danicakennedy_
It doesn’t happen the other way around. You can’t wait until you feel confident to let yourself be seen. You have to do the thing that scares you. Speak up. Share your work. Walk into the gym without trying to make yourself smaller. Let it feel awkward. Let your voice shake. Let your body tremble. Every time you let yourself be seen, it gets a little easier to stop hiding. ✨🤸🏼🔥🫶🏽 by @danicakennedy_
YOGIS. YOUR PRACTICE IS MISSING SOMETHING. 👀🐒 You can practise yoga for YEARS, develop incredible flexibility, master impressive inversions… and still have very little pulling strength. One doesn’t automatically develop the other. Most of you know me through yoga, but long before yoga came weightlifting, a strong back and a LOT of pulling. That eventually evolved into calisthenics, exploring skills on the bars and learning to manipulate my own bodyweight. Hanging, pulling and working against gravity have always been my bread and butter. Yoga was inevitably going to join the party, but hanging will NEVER leave my life. 🐒 HERE’S WHY I THINK EVERY YOGI SHOULD EXPLORE IT 👇 💪 STRONGER SHOULDERS & BACK. Develop strength in muscles that often receive little direct training in yoga. 🙃 BETTER FOUNDATIONS FOR INVERSIONS. Handstands, pincha and downward dog require ACTIVE strength. Hanging and pulling can develop complementary shoulder strength and body awareness that help you understand how to work with and against gravity, rather than simply collapsing into your joints. 🪽 SCAPULAR CONTROL. Learn to move, stabilise and control your shoulder blades under different loads. 🤝 GRIP STRENGTH. Stronger grip is associated with better long-term health outcomes. Another reason to give those hands and forearms some love! 🔥 A MORE CAPABLE BODY. Push, pull, hang, climb, balance, rotate, invert. Why limit yourself to one way of moving? Something I constantly remind my students… IT’S NOT WHAT WE’RE DOING. IT’S HOW WE’RE DOING IT. You can practise the same posture for years without necessarily developing the strength or awareness to perform it efficiently. Yoga asana and calisthenics complement one another BEAUTIFULLY. One doesn’t replace the other. Together, they expand what’s possible. YOUR YOGA PRACTICE DOESN’T HAVE TO END AT THE EDGE OF YOUR MAT. 🧡 Now tell me… when was the last time you HUNG from something? And what’s stopping you if you haven’t/don’t 🐒 by @danicakennedy_
Another day, another Hatha practice here in India 🇮🇳🧡 This time sharing the mat with the lovely @sophieewoood 🧡🧡 A little strength, flexibility, balance, breath, LOTS OF LEGS and plenty of exploration along the way. Originally shared LIVE, but now here for you to practise alongside us whenever you fancy. Roll out your mat, follow along at your own pace, take what you need and enjoy the process. Because it’s never just about the postures. It’s about how we move, breathe and experience ourselves within them. Sending love from India 🇮🇳🙏🏽 by @danicakennedy_

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