Viviana Lahrs: YOGA, Berkeley, CA Videos

Join me for a five minute wake up practice. This is a great way to start your day, longer yoga practice, a quick stretch break, or to wind down from the day. You’ll opening up and bring more circulation to the whole body, bringing in more mobility, flexibility, and energy. Enjoy! Any questions? Let me know how it goes! #yoga #morningroutine #yogapractice #yogaeveryday #wakeupyoga #5minuteyoga #yogawithviviana

Got tight shoulders?
Shoulders. It's one of the most common requests I get in my classes. Here are three exercises to try that will open all around the shoulders. #1: Variation on Childs Pose (2 Blocks or books needed) [Focus- arm to shoulder connection, triceps, and biceps] Start with Child's Pose - knees apart - toes together - hips heavy towards the heels - arms relaxed. Now bring fingertips together, slowly bend the elbows until the hands are above the head, option to keep bringing hands back until thumbs touch your back. Hold and breathe for at least 20 secs. Come up, grab your blocks. Set the blocks in front of you just below your elbows, head to the floor. Repeat as above. #2: Simple Shoulder Stretch. [Focus- back of shoulders] Start in a comfortable standing or seated position. Bring one arm across the chest, drop the shoulders, turn the head away from the arm and breath. Hold here for at least 20 seconds. Switch arms. #3: Shoulder and Chest Rocking/ side bends. [Focus- lower shoulders, armpits, chest] Start in a comfortable standing or seated position. Raise one arm up, bend elbow, opposite hand reaches to hold the other side. Rock slowly with a side bend, keeping the chest open. Come back to center, release both arms up and float the hands down. The slow lowering down helps to relax the neck and shoulders. Take a couple of shoulder rolls then repeat to the other side. Looking for more gentle stretches? Follow me and Check bio for classes Thanks! Viviana #climbingstretch #shoulders #yoga #shoulderyoga #shoulders #release #yoga #quickyoga #yogashort #vivianayoga #releasetension #shoulderopener

Here’s a great shoulder stretch 💪🏼 “THREAD THE NEEDLE” Start at table top: Hands under shoulders, knees under hips. Sweep one arm up, opening the chest then slide that arm under the opposite arm, palm up. Rest your head on the floor. If that is difficult you can use a block to support your shoulder. Hold here for about 30 seconds breathing deeply into the space between your shoulder blades. Switch and do the other side. How did it go? Here’s to happy shoulders. Follow me for more! Online classes available. #shoulders #release #yoga #quickyoga #yogashort #relax #heartopener #vivianayoga

Do you need a good upper body stretch? Try this for a quick break.The “seaweed”:Set cross legs breathe as you lift your hands to the sky. Exhale for a side bend, bringing the hand to the floor other arm reaches up and over lengthening from hip to shoulder to hand. Important to keep your top shoulder, rolled back the chest open. Slow side to side with your breath when you’re done with the hands up to the center and slowly, if that the arms down, releasing the neck and shoulders.and with a simple forward, fold walking hands to the floor, maybe elbows to the ground or come all the way down to the floor stretching arm straight in front of you be gentle with the body staying with where your body is hot today.interested in a longer practice with me? Try out my live online classes from anywhere in the world!#vivianayoga #vivianalahrs #onlineyoga #backstretch #yogaquickie #1minyoga #yogabreak

Do you need a quick lower back release? Try these two simple stretches: Start by sitting on the floor, knees bent and feet apart. Hands on the floor you at the back. Gently windshield wipe your legs side to side, head turns other direction- go slow and remember to breath! Next lie on the floor, back flat, knees up, feet apart wider than hip width. Take a breath or two before switching directions to allow a deeper release. Let the head rock opposite from the knees. Enjoy! Let me know how these work for you?Want more? Join me for a full online class weekly, live! Book on my website in profile. #yogaquickies #quickyoga #stretchbreak #lowerbackrelease #yoga #onlineyoga #lowerback #hips

Winter can be hard! Are you feeling some depression, heavy in the heart, or simply stagnated. Feeling this way is normal, especially during the winter when we have less sun try these yoga poses for opening the heart and gently moving the body. 1. Childs pose to updog. 2. Bridge pose 3. Reclined goddess pose (with a bolster or pillows or block) #gentleyoga #yogafordepression #heartopener #getmoving #circulation #quickyoga #yogawithviviana #yogabreak #onlineyoga. For more, try an online class or private session with Viviana. Click BOOK NOW. Send a message or email [email protected] or Visit www.vivianalahrs.com

As we come into the winter season, it’s important to remember to rest and hydrate. Here are some tips for keeping the body aligned with the season. Winter in Chinese medicine it’s about the kidneys… To support the kidneys: Stay hydrated, remembering to drink more water or tea soups. Take care of the body with more rest, lying down and show Vasona in yoga. We can do more poses with back bends and on the back. As always listen to your body = if you need to rest more, stay in more. #winteryoga #yogapractice #yogatips #kidneyhealth #livewiththeseasons #rest #hydrate #vivianalahrs #yogawithviviana

Here is an easy way to bring in focus and energy to benefit the body mind and spirit. This is my favorite mudra for self-love and self confidence. It’s called Thunderbolt Mudra or Vajrapadama. Start sitting comfortably, interlace your fingers to the first knuckle, palms open, thumbs up and place your palms over your heart center just below the collarbone. Sit comfortably and breathe deeply. You can also use a mantra such as “I am confident” or in any way that works for you, imagine self-confidence and self love as you breathe and hold your heart. We all have moments of self doubt in our lives. Take a moment to embrace your self-worth, your voice, and the reminder that you are enough just the way you are. #handmudrasforyoga #selfconfidence #yoga #yogaquickies #selfworth #youareenough #practice

Shoulder and upper back stretch Quickie! Need a stretch break? Eagle arms are a wonderful way to get into the deltoids, rotator cuff muscles, and upper back. Start with the beginner version. Stacking bent arms in front of you, give your self a hug, reaching finger tips towards your shoulder blades. Lift arms parallel to the ground. Hold and breath. Switch. Advanced: Bend arms and loop one arm under the other, bring hands to touch the best you can. Elbows are lifted away from the chest. #breathe and hold each side for about 20-30 seconds. Enjoy! (Enjoy the view from my hotel room in Puerto Vallarta) Want more? Follow me here or book an online class! 🌎 Vivianalahrs.com #shoulderstretch #quickstretch #stretchbreak #tightshoukders #onlineyoga #yogawithviviana #vacationvibes #yogalife

Do you have tight shoulders? This is one of my favorite shoulder stretches. Grab a strap it can be a yoga strap, belt, scarf or tie. Stand with your feet comfortably apart, hold the strap high above the head and a wide grip. Slowly roll your hands and shoulders back, breathing deeply through any extra tight areas and keep it slow all the way down to the bottom even if you lose tension in the strap. Roll your shoulders before and after to help warm up and cool down. Enjoy and let me know how it goes. #yogaquickie #shoulderstretch

Got hip or lower back stiffness? Do you sit or stand a lot? Try these quick stretches for some relief! 1. Hip Circles: Stand with feet about hip width apart or a little wider to be comfortable. Hands to the hips and circle. Let the hips guide and flow in both directions. 2. Cat-Cow: Get into “table-top” position, hand under the shoulders, knees under hips, feet hip width apart. Inhale, lift head and tail up, look up to your forehead. Exhale, tuck the head and tail in, round the back. Flow with your breath. 3. Lie on your back. Knees bent and lifted above the hips. Place hand on either knee, press the knees apart and down gently with the hands. Try both stillness and rocking. Both are great. (Part 2) Straighten the legs and switch the hands to hold the inner thighs. Again, try stillness and rocking. Hope these help! Like these and want to try more? Book a live online class via my website: www.vivianalahrs.com or click “book now” or link in my profile. #yoga #yogaquickies #tighthips #lowerbackpain #stifflowerback #hipmobility #stretching #stretchbreak #yogawithviviana #vivianalahrs #relax

Do you have wrist or hand pain/soreness from over use? Another Quick Hand and Wrist Stretch for you! (See yesterday’s post for no. 1)Sit or stand comfortably with room at either side.1: Flip hands up and open, then fold in and up fingers close.2: Circle wrists, hands open. Both directions.3: Figure eights or infinity sign. Trace movement in both directions.- do each one about 15 seconds- remember to breathe!Want more? Join Viviana for live online classes, click Book Now, or link in profile to website: www.VivianaLahrs.com #wriststretch #handstretch #yoga #onlineyoga #yogaforhands #yogaforwrists #yogaquickie #easyyoga #yogabreak

Hand and Wrist Quick Stretch! Hand and wrist strain is a common complaint I’ve heard over the years from repetitive use. So many of us are on our phone or computers much of the day. And others have jobs that require repetitive motions or enjoy hobbies or sports that use the hands and wrists a lot, like climbing or pickle ball. Try these 3 stretches out! Hold each one about 30 seconds, dropping the shoulders and breathing through the stretch. Try doing this once a day and see the difference! And remember to check out online live classes with Viviana, click the Book Now button or link in Bio. ☝️ #yogaquickie #handyoga #wristyoga #easyyoga #stretchbreak #onlineyoga

Made my first IG Reel for Yoga yesterday. This is a super simple and quick neck stretch: Try this 3 minute Neck Stretch - Quickie - Sit on floor or chair. Legs balanced. - Follow your range of motion and don’t forget to breathe! 1. Turn your head to one side and let the eyes gaze over the shoulder. Slowly release and return to the center. Repeat to other side. 2. Drop chin to chest. Relax the back of your neck. Allow the head to roll from ear to shoulder and slowly to center, both sides. 3. Clasp hands and hold the neck with fingers under the base of your skull. Support you neck with your hands as you make slow full circles in both directions. Who do you know that could use this? Please like and Share! ❤️ Want to try more? Book an online Yoga class with Viviana www.vivianalahrs.com or link in profile. #simpleyoga #gentle #neckstretch #painrelief #5minuteyoga #necktension #relaxing #onlineyoga