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Yoga Flow Queens

@yogaflowqueens

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🤸Yoga & Fitness for women 40+
👑 @yogaflowqueen app 📲
✨200 hr Yoga Teacher Training Mallorca & Online
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Comment ”morning” to get your FREE downloadable 5 minute morning moves video! ☀️Do these every morning! ☀️ 6 exercises- 30 seconds in exchange - a total of 3 minutes! You’ve got this! It won’t take long but I can promise you’ll get an amazing start of the day! ❤️ If you like your movement spicy already in the morning, I’ve added alternatives for that 🔥 🔷Rolling Cat Cows // Spinal Rolls 🔷Cobra lifts // High Plank to Floating Dog 🔷 Puppy Pose // Extended Puppy Pose 🔷 Seated Twists 🔷 Side Bend Rolls // Extended variation 🔷Seated Cat Cows hands behind head I hope these can make your mornings lovely! 🧡 #morningyoga #yoga #YogaInspiration #fitnessinspiration #fitafter40  #onlineyoga #athomeyoga by @yogaflowqueens
Comment ”yoga” to get your FREE get started program in my app! Here’s a lovely, spicy core circuit with socks and blocks for you Before I started doing flow yoga I first of all didn’t know what a yoga block was, and I would’ve never considered my socks to be a great workout partner! But the exercises I show here play a great part in me having both good posture even though I work by the computer a lot, and a flat belly despite having carried 2 kids and being 46 years old. So if you’re up for a challenge - give them a try! Use the modifications if you need to, and remember that I couldn’t do these things when I started - it all comes with consistency, determination and the will to have a great body even as I age 💥 I’ve said it before - the cork block are my favorites, and if you want to spice it up even more- add ankle and wrist weights🔥🔥 🔺Warm up first- for these drills warm up your hamstrings and think about warming up the joints that will be worked in the drills to sta💕y away from injury 🧡 🔷 Slide through and back - 10 reps 🔷 Jacks & Side crunches- 5 each side 🔷 L- Sit slides - 10 reps 🔷 Side slides - 10 reps each side #yoga #corecircuit #corework #fitnessinspiration #fitafter40 #menopauseworkout #fitafter50 #onlineyoga #athomeyoga @vackralivyoga by @yogaflowqueens
Comment ”yoga” to get your FREE get started program in my app! Here are some exercises that will help you build the upper body strength needed to nail your arm balances! Also remember two other important things when taking flight: 🔸Align your elbows over your wrists (for most arm balances) think ”Chaturanga arms” 🔸Gaze more forward than you think - this will help you lift off! 🔺Warm up first- cat &cows, walk your dog, circle your spine and sway your hips, and don’t forget your wrists 🔺Begin with the modifications if you’re just starting out 🥰 🔷Dolphin Dips 10 reps 🔷Butt to Heels - Plank- Chaturanga - 10 reps 🔷High Plank Walks - 10 steps each hand 🔷High Plank Shoulder Taps - 10 taps each hand 🔷Dolphin - High Plank - 10 reps #yoga #armbalance #yogaflowqueen #vinyasaflow #fitnessinspiration #fitafter40 #menopauseworkout #fitafter50 #onlineyoga #athomeyoga by @yogaflowqueens
🤸Building a solid handstand isn’t just about kicking up and hoping for the best — it’s about developing the strength, control, and awareness that make balance "predictable". 💫Strength drills and handstand‑specific drills work together to give you the power to stack your body, the stability to stay there, and the reflexes to correct micro‑wobbles before they become a fall. Before any of that, two things matter more than people realize: Step 1- warming up the wrists and Step 2- learning how to fall safely. From there, the drills do their magic: 💫Strength drills- like shoulder taps from plank and dolphin walks build the foundation: strong shoulders, active core, and stable hips. 💫Handstand drills like L‑stands at the wall, toe taps facing the wall, and walking up backwards teach the skill of balancing upside down — using your fingers as brakes, finding your line, and learning subtle weight shifts. ⭐Put it all together and you get the perfect recipe for catching a handstand: - safe exits, prepared wrists, strength to hold, technique to balance, and awareness to stay up. by @yogaflowqueens
✨️One of the biggest breakthroughs in handstands happens when you realise this: You do not need to eliminate fear before you start. You just need to feel SAFE enough to try. That’s why learning how to fall matters so much. 🌟Cartwheeling out. 🌟Catching yourself with your hands. 🌟Practicing tiny kick ups. 🌟Using the wall for support. These are not “beginner crutches.” They are smart progressions. And honestly... The women who progress fastest are usually not the fearless ones… They’re the ones who build confidence step by step. If you’ve only ever practiced against the wall, that’s okay. The wall is an amazing tool for: ✔ strength ✔ alignment ✔ balance awareness ✔ nervous system confidence But eventually your body also needs to experience balance in open space. Not with huge scary kick ups. Just small controlled moments upside down. That’s where confidence really starts to grow. Save this post for your next practice and send it to someone who thinks they’re “too scared” to learn handstands. Part 3 is coming... by @yogaflowqueens
✨️One of the biggest myths around handstands is that they're for young gymnasts or naturally fearless people. Not True. Most woman over 40 don't need MORE courage. They need a safer entry point. That starts with preparation. Your wrists, forearms and shoulders need to learn how to support you before your brain will feel safe being upside down. And honestly! Learning inversions isn't just about handstands, it is about rebuilding trust in your body again. Strength Confidence Coordination Playfulness And Courage That feeling of surprising yourself. Next post: Hoe to safely FALL out of a handstand😬🤪💪 by @yogaflowqueens
🌟Your Core is NOT your 6-pack!🌟 💫It's your body's support system- the deep muscles that help you stand tall, move with ease and protect your lower back. When your core works well, everything feels lighter: walking, lifting, twisting, yoga, life... When it doesn't your body compensates..that's when stiffness and pain shows up. Think of your core as a team: deep abs, pelvic floor, diaphragm, obliques, back line. When this team wakes up, you feel stronger frim the inside and out, not just more toned💫 #deepcorestrength # yogaforwomen40plus #mobility #beginneryoga #functionalcore by @yogaflowqueens
💫Hip Mobility Drills matter as they keep your hips moving the way they are designed to- When they get stiff, other body parts start compensating causing for exampel back pain.💫 💫Improves posture, supports everyday movement, supports pelvic health💫 ✨️ 1. Malasana-knee drop to staff pose. Use blocks, books or blanket to modify. ✨️ 2. 90/90 ✨️3. Skandasana - Goddess- High Lunge. To modify stay higher up. ✨️4. High Lunge to Half Camel variation with straight front leg. See video for modification. ✨️5. Frog Hip lifts - if this is hard do one leg at a time. ✨️6. Malasana to spinal rounding- Use your elbows to push the knees out. 👑 If you have not tried the Yoga Flow Queen app a 14-day trial is available - I highly recommend it💛👑 by @yogaflowqueens
✨️Jumping to the top of the mat becomes so much easier when you prep your body and understand the mechanics. ✨️ THINK LEAN, LIFT AND LOOK FORWARD 💫1. Warm up wrists- they take the load in jumps and inversions. 💫2. Core- Low boat~toe reach- this strengthens the deep core and teaches you to lift your legs with control and not swing them. 💫3. Leaning over wrists- shift your weight forward. The magic happens when your shoulders move past your wrists. 💫4. Scapula pushups- push the floor away. This builds the shoulder stability you need to feel safe to jump. 💫5. Bunny Hops- kick your butt! Start small, gaze forward and let the hops grow naturally as you build confidence. Try and land with softness! 💫6. Pike jumps- you don`t need to kick all the way up so you know...I did tumble over 🫣 Jump into your hands- not up and look forward. Use your fingers as breaks! by @yogaflowqueens
Hi! I am joining Yoga Flow Queens👑...here is a short introduction of myself. Looking forward to getting to know you! 💛 Photos by amazing @fotografannafalk 💫 by @yogaflowqueens
Short on time now when the holidays approach? This full-body sculpt circuit is a really lovely way to move when you want something effective, grounding, and doable! It requires no long setup, just smart movement that leaves you feeling strong and clear. Try it! 🔷 Wild Thing - > Tap Foot 🔷 Superman -> Forward Leg Lift 🔷 Down Dog Twist - 3 Pointed High Plank 🔷 Goddess -> Deep Twist 🔷 Active Child Pose -> Chaturanga #womenshealth #fitover50 #corework #YogaInspiration #fitnessinspiration #bodysculpt #athomeworkout #fitover40 by @yogaflowqueens
✨ It’s not too late to join me for a FREE Meditation Christmas Calendar. Comment CALM to get the link ✨ Balancing is something you need to work on constantly. It’s not like riding a bike - learn it once and know it for life 😆 It needs constant work, and just standing on one leg can get boring so here’s a fun circuit I love to do, or add into a yoga flow. 🔷 Superman -> Knee Squeeze 🔷 Reversed Warrior -> Skandasana Variation 🔷 High Lunge -> Warrior 3 🔷 Goddess -> Wide Star #womenshealth #fitover50 #corework #YogaInspiration #fitnessinspiration #sleeproutine #athomeworkout #fitover40 by @yogaflowqueens

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