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IN: Yoga

5 Yoga Poses You Should Do Everyday

September 7, 2016 By Melanie 3 Comments

dailyyoga7

Handstands, headstands, arm balances, splits and backbends… what do all these have in common? Well for starters you can usually find them sprinkled throughout the pages of Yoga Journal, on the walls of Lululemon and in every yogi Instagram account you may come across.  They’re bold, they’re fun and, here’s the kicker – they’re usually very advanced. Now don’t get me wrong, I love me some wheel pose and am super guilty of peppering both my blog and my Instagram account with most of the poses mentioned (except for splits. Curse these tight hamstrings!). However, I know that they can sometimes come off more intimidating than inspiring – and that’s why this rendition of my Yoga #TipTuesday is all about bringing it back to basics. 

Think of these 5 poses as the ‘bread and butter’ of yoga practice. They may not be super flashy but they’re incredibly important for building a solid foundation in which you can expand your flexibility, balance and strength. The best part is if you’re struggling to find time for yoga, you can focus solely on these five poses and finish up your stretch sesh in less than 30 minutes! Before you get started, please keep in mind that proper alignment is key. I would recommend looking at Yoga Journal to get more in-depth tips of how to get into each pose. 

Four Limbed Staff Posedailyyoga1

Sanskrit name: Chaturanga Dandasana

My Favorite Benefits: 

  • Strengthens the arms, wrists, shoulders and abs
  • Preps you for all those difficult inversions like pincha 
  • Makes you feel super stabilized, strong and kind of like a superhero

Yogi Tips: This pose is one of my favorites for building up the strength needed for arm balances! Practice coming in and out of this from Plank pose, keeping your elbows stacked directly above your wrists. Most importantly – do not forget to breathe! To measure your improvement, try timing yourself and see how long you can hold this each time you practice.

Standing Forward Foldforwardbend

Sanskrit name: Uttanasana

My Favorite Benefits:

  • Stretches the hips, hamstrings, and calves
  • Helps to keep your spine nice and flexy
  • Acts as a little boost of energy – reduces stress and fatigue
  • Relieves tension you may be carrying in your neck and lower back

Yogi Tips: If you’re like me and have incredibly tight hamstrings, I’d recommend keeping a micro-bend in the knees. Focus on hinging at the hips and slowly bringing the body down. I like to practice half forward fold (with a flat back) and then come down into full forward fold (but as you can see, I have a ways to go).  

Downward Facing Dogdailyyoga2

Sanskrit name: Adho Mukha Shvanasana

My Favorite Benefits: 

  • Another great stress reliever (because we can’t have enough of those)
  • Wakes your body up! 
  • Stretches the shoulders, hamstrings, calves, and hands
  • Strong, sexy legs and arms for the win

Yogi Tips: It’s more important to have a flat back in this pose than to have the heels touch the floor. Practice “walking it out” by bending one knee while straightening the opposite leg and vice versa. Send your bottom high in the air and try to create a straight line from your hips to your hands. Oh! And don’t forget to squeeze, squeeze, squeeze those abs. 

Warrior II Posedailyyoga3

Sanskrit name: Virabhadrasana II 

My Favorite Benefits: 

  • Stretches your hips, groins and shoulders
  • Forces you to open up your chest and really breathe
  • Energizes your body… even when you’re super tired
  • Helps to relieve pesky backaches that you get from hunching over the computer (or your phone)
  • Improves your balance skills

Yogi Tips: Yoga may seriously be the only time you ever use geometry in real life… Keep your back foot at a 45 degree angle and your front leg at a 90 degree angle. Never let that front knee slip past your ankle! 

Pigeon Posedailyyoga4

Sanskrit name: Kapotasana

My Favorite Benefits: 

  • Really opens up your hips
  • Preps your body for more advanced heart openers and splits 
  • Stretches your booty and your groin 
  • Helps to relieve any tension that you hold in your hip flexors

Yogi Tips: For starters, definitely don’t practice this on a rock. Try to keep your hips squared and down – push into your hands and keeping your waist nice and long. Take your time with this one and really feel your body start to slowly open up and relax. 

No matter what level of yoga you’re currently practicing, I hope you find time to incorporate these poses into your practice every day! Thanks so much for reading and check back next Tuesday for more yoga tips. 

With love and light,

hahandlips-cutout-small


*Please note that I am not a certified yoga instructor. All tips provided are solely gained from my own personal practice. 

Filed Under: Yoga

Reader Interactions

Comments

  1. Sarah @ The Blonde Giraffe says

    September 9, 2016 at 10:28 pm

    Love all the poses!! I feel you on the tight hamstrings! I teach Pilates and have to work really hard to have the flexibility I have. My flexibility is nothing to brag about.

    Reply
    • Melanie says

      September 27, 2016 at 2:02 am

      Thanks so much, Sarah! Flexibility is a constant work in progress but it’s incredibly rewarding when you see even a little bit of improvement. 🙂

      Reply

Trackbacks

  1. How To Increase Your Flexibility - Headstands and Heels says:
    September 27, 2016 at 1:47 am

    […] with the tips above, try incorporating these 5 poses into your stretch routine every day and see if you feel a difference! You’ll be touching those toes in no time. If you have any tips […]

    Reply

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Meet Melanie

Meet Melanie

Hi and welcome to Headstands & Heels! I’m Melanie — a Digital Strategist turned Wellness Entrepreneur, certified yoga instructor (RYT 200), dog mama, and content creator based in Denver. I hope to encourage others to follow their dreams and cultivate a healthy, balanced lifestyle filled with mindfulness and positivity. 💕 Send me a note at: mel@headstandsandheels.com

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We may be new moms, in our 30s and happily married
We may be new moms, in our 30s and happily married, but we’re still just girls at heart 💕. 

Last night’s cozy evening in with a cutesy summer craft, s’mores, wine and a teenage romance drama will ALWAYS be my idea of a fun time 🐚🌊🏝️

Anyone else watching the new season of The Summer I Turned Pretty? Annnnd if so, what team are you on? 

PS: I’ll share a little bts of the making of these super cute shell trinket dishes soon!

ICED BANANA BREAD MATCHA LATTE coming in hot for #
ICED BANANA BREAD MATCHA LATTE coming in hot for #MatchaMonday! 🍌🍵 

This features the yummiest homemade banana bread syrup that you’re going to want to add to all of your matcha or coffee drinks! 

Banana bread syrup recipe:
✨ 2 ripe, mashed bananas
✨ 1 cup brown sugar
✨ 1 cup water 
✨ 2 tsp cinnamon
✨ 1 tsp vanilla 
✨ sprinkle of salt & nutmeg 

Simmer on stovetop for 10 minutes, mixing occasionally. Strain over jar and store in fridge

To make the banana bread matcha latte all you need are:

✨ 1 cup oat milk 
✨ 1-2 tbsp banana bread syrup 
✨ 1 tsp ceremonial grade matcha (I used @thematchamotto) whisked with 1/4 cup hot water
✨ Ice 

Let me know if you’ll be trying this! 💛

#matchatime #matcharecipe #summersips #healthylifestyle #morningmatcha

Filed under: July Joys 🌻

✨ flower picking wi
Filed under: July Joys 🌻

✨ flower picking with my flower girl 
✨ lemon blueberry cupcakes 🦋
✨ in my hot pilates era 
✨ ice cream on repeat 
✨ pool days 
✨ a little garden visitor 
✨ stopping to smell the flowers 
✨ sweet and slow mornings
✨ creekside hike with the pups 
✨ the best dinner dates 
✨ this cherry set 🍒 
✨ a fun summer read 

I hope you all are having a beautiful weekend 💕


It is up to us to make our lives beautiful 🌸

T
It is up to us to make our lives beautiful 🌸

The small joys are found in the mundane mornings, the unexpected laughter, the people who feel like sunshine 

The beauty of life is not that it’s perfect. It’s that every day you wake up with a new opportunity to grow, heal, love and find gratitude through it all 💕🦋

{audio: @malamalife} 

#romanticizeyourlife #romanticizinglife #smalljoys #gratitudepractice #pocketsofpeace #momentsofcalm


Let me introduce the easiest, most whimsical fairy
Let me introduce the easiest, most whimsical fairy garden cupcakes (aka lemon blueberry 🫐🍋) that are perfect for your next summer gathering 

I told you all that I’m trying to channel more of the “Martha Stewart Summer” vibes this season — taking things slower, enjoying moments in my garden, hosting friends and leaning into cozy hobbies like baking 

I admittedly am not a baker, so this recipe was the perfect blend of “semi-homemade” and turned out so yummy and beautiful 🌸🦋! I jazzed up a box of white cake mix with lemon zest & juice before whipping up a homemade cream cheese frosting and topping with edible flowers & butterfly wafers 

If you want to make them for yourself just comment “FAIRY” and I’ll send you a link with the recipe I referred too! ✨

I’m on a journey to find joy in movement again b
I’m on a journey to find joy in movement again because ever since having a baby, I’ve been looking at working out as something I “have” to do instead of something I “enjoy” doing… and that mindset has put in me in quite a rut. Not to mention your girl is TIRED over here 😅 

So from here on out, I’m committing to romanticizing my workout routine. Because sometimes the little joys can be found in the small things like:

✨putting on a cute matching set 
✨making a fancy electrolyte drink in an obnoxiously sized tumbler 
✨putting on a fun playlist to get hyped before the class 
✨treating yourself to a silly little coffee drink after 

And truly after the whole workout routine is over, even if I don’t feel as strong in a reformer Pilates class as I did pre-pregnancy, I always feel extra proud that I made the time for myself. 👏🏻

#healthylifestyle #healthyhabits #morningroutine #iamwellandgood #romanticizeyourlife #happyandhealthy


I read a quote that said “𝘩𝘢𝘷𝘦 𝘧𝘶𝘯 𝘵𝘩𝘪𝘴 𝘴𝘶𝘮𝘮𝘦𝘳, 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶 30 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘭𝘰𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘦𝘹𝘢𝘤𝘵 𝘢𝘨𝘦, 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘳𝘦𝘭𝘪𝘷𝘪𝘯𝘨 𝘴𝘶𝘮𝘮𝘦𝘳 2025” 

And wow does that help put things into perspective right? 

If you’re looking for ways to spend less time scrolling and more time living — here are 10 activities to help romanticize all the joy that summer time has to offer 

✨Take an outdoor yoga class 
✨Have a picnic with friends 
✨Create a (physical) summer vision board 
✨Plan a beach or lake day 
✨Host friends for a backyard bbq 
✨Read a romance novel by the pool 
✨Peruse the farmers market 
✨Do something you loved to do as a kid 
✨Go for sunset walks or hikes in nature 
✨Treat yourself to ice cream or s’mores 

The good old days are happening right now, so let’s make it a summer goal to be so in the moment that we forget to check our phones 💕

#healthylifestyle #summerbucketlist #romanticizeyourlife #wellnessthatworks

She may not remember her first 4th of July, but we
She may not remember her first 4th of July, but we sure will 🇺🇸❤️ 

Cheers to making memories with friends who feel like family and more backyard BBQs that remind us of nostalgic 90s summers ☀️ 

I hope you all are having a wonderful holiday weekend!!

A few snaps from hosting the @fpmovement Denver wa
A few snaps from hosting the @fpmovement Denver walk club last weekend with my @denverfitfriends crew 💛 

So grateful for continued opportunities to bring likeminded women together to sweat, connect and leave with new girl friends! 

I’ll be leading another walk in RiNo on July 26th so if you’re in Denver keep an eye out for the sign up link and I hope to see you there 👟💕

PS: I think this pink megaphone needs to make an appearance at all DenFit events, don’t you? ☺️

📸: @ddcreativestudio_ 
#fpmovementpartner

Sharing a different kind of #SelfCare Session with
Sharing a different kind of #SelfCare Session with you all because it seriously did wonders for my self confidence and I am here to spill the tea!! 💛

I felt like pregnancy and postpartum aged me so quickly and the stress + lack of sleep + inflammation definitely manifested in the skin on my face looking ROUGH. I was seeing more fine lines, sun spots, redness and enlarged pores than ever before (that second photo has me feeling so exposed 🙈)

So when @laseredbykaitlyn reached out to tell me about Moxi and BBL laser treatments, I was immediately interested. I had heard great things about them before and although I was a bit skeptical at first, I knew it was worth a try 

Swipe through to see the whole journey from two sessions at @alluvionaesthetics — one round of just Moxi and one round of Moxi & BBL together. 

I am sooo beyond happy with the results and my skin looks so much healthier, younger and refreshed! I wanted to share with you all in case any of you are struggling with similar skin issues 💛✨

Let me know if you have any q’s!

Celebrating another year around the sun and my fir
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I honestly can’t think of a more fun way to spend my birthday eve than eating yummy food, sipping on limoncello spritzes, singing and dancing with my girl friends 🎶. I woke up feeling so loved and incredibly grateful for all the beautiful people in my life 

Here’s to making 36 the best year yet 💛

Move over #healthygirlsummer, this year I’m chan
Move over #healthygirlsummer, this year I’m channeling all the Martha Stewart Summer energy 🦋🌼. This aesthetic is all about embracing slower living with activities like cultivating a garden, hosting outdoor gatherings, trying cozy crafts and focusing on all the small joys of the season 

And I don’t know about you but it’s exactly what I need more of in this season of life ☀️ 

Through the rest of the summer I’ll be sharing different activities, ideas and moments that hopefully inspire you to slow down and appreciate the whimsy and nostalgia of summertime 

Obviously had to kick it off with a little ASMR morning in our little garden buuut you can expect tips, tutorials, recipes and inspo coming soon 🌿

Let me know if this is the summer aesthetic you’re leaning into as well!


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We may be new moms, in our 30s and happily married We may be new moms, in our 30s and happily married, but we’re still just girls at heart 💕. 

Last night’s cozy evening in with a cutesy summer craft, s’mores, wine and a teenage romance drama will ALWAYS be my idea of a fun time 🐚🌊🏝️

Anyone else watching the new season of The Summer I Turned Pretty? Annnnd if so, what team are you on? 

PS: I’ll share a little bts of the making of these super cute shell trinket dishes soon!
ICED BANANA BREAD MATCHA LATTE coming in hot for # ICED BANANA BREAD MATCHA LATTE coming in hot for #MatchaMonday! 🍌🍵 

This features the yummiest homemade banana bread syrup that you’re going to want to add to all of your matcha or coffee drinks! 

Banana bread syrup recipe:
✨ 2 ripe, mashed bananas
✨ 1 cup brown sugar
✨ 1 cup water 
✨ 2 tsp cinnamon
✨ 1 tsp vanilla 
✨ sprinkle of salt & nutmeg 

Simmer on stovetop for 10 minutes, mixing occasionally. Strain over jar and store in fridge

To make the banana bread matcha latte all you need are:

✨ 1 cup oat milk 
✨ 1-2 tbsp banana bread syrup 
✨ 1 tsp ceremonial grade matcha (I used @thematchamotto) whisked with 1/4 cup hot water
✨ Ice 

Let me know if you’ll be trying this! 💛

#matchatime #matcharecipe #summersips #healthylifestyle #morningmatcha
Filed under: July Joys 🌻 ✨ flower picking wi Filed under: July Joys 🌻

✨ flower picking with my flower girl 
✨ lemon blueberry cupcakes 🦋
✨ in my hot pilates era 
✨ ice cream on repeat 
✨ pool days 
✨ a little garden visitor 
✨ stopping to smell the flowers 
✨ sweet and slow mornings
✨ creekside hike with the pups 
✨ the best dinner dates 
✨ this cherry set 🍒 
✨ a fun summer read 

I hope you all are having a beautiful weekend 💕
It is up to us to make our lives beautiful 🌸 T It is up to us to make our lives beautiful 🌸

The small joys are found in the mundane mornings, the unexpected laughter, the people who feel like sunshine 

The beauty of life is not that it’s perfect. It’s that every day you wake up with a new opportunity to grow, heal, love and find gratitude through it all 💕🦋

{audio: @malamalife} 

#romanticizeyourlife #romanticizinglife #smalljoys #gratitudepractice #pocketsofpeace #momentsofcalm
Let me introduce the easiest, most whimsical fairy Let me introduce the easiest, most whimsical fairy garden cupcakes (aka lemon blueberry 🫐🍋) that are perfect for your next summer gathering 

I told you all that I’m trying to channel more of the “Martha Stewart Summer” vibes this season — taking things slower, enjoying moments in my garden, hosting friends and leaning into cozy hobbies like baking 

I admittedly am not a baker, so this recipe was the perfect blend of “semi-homemade” and turned out so yummy and beautiful 🌸🦋! I jazzed up a box of white cake mix with lemon zest & juice before whipping up a homemade cream cheese frosting and topping with edible flowers & butterfly wafers 

If you want to make them for yourself just comment “FAIRY” and I’ll send you a link with the recipe I referred too! ✨
I’m on a journey to find joy in movement again b I’m on a journey to find joy in movement again because ever since having a baby, I’ve been looking at working out as something I “have” to do instead of something I “enjoy” doing… and that mindset has put in me in quite a rut. Not to mention your girl is TIRED over here 😅 

So from here on out, I’m committing to romanticizing my workout routine. Because sometimes the little joys can be found in the small things like:

✨putting on a cute matching set 
✨making a fancy electrolyte drink in an obnoxiously sized tumbler 
✨putting on a fun playlist to get hyped before the class 
✨treating yourself to a silly little coffee drink after 

And truly after the whole workout routine is over, even if I don’t feel as strong in a reformer Pilates class as I did pre-pregnancy, I always feel extra proud that I made the time for myself. 👏🏻

#healthylifestyle #healthyhabits #morningroutine #iamwellandgood #romanticizeyourlife #happyandhealthy
I read a quote that said “𝘩𝘢𝘷𝘦 𝘧𝘶𝘯 𝘵𝘩𝘪𝘴 𝘴𝘶𝘮𝘮𝘦𝘳, 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶 30 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘭𝘰𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘦𝘹𝘢𝘤𝘵 𝘢𝘨𝘦, 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘳𝘦𝘭𝘪𝘷𝘪𝘯𝘨 𝘴𝘶𝘮𝘮𝘦𝘳 2025” 

And wow does that help put things into perspective right? 

If you’re looking for ways to spend less time scrolling and more time living — here are 10 activities to help romanticize all the joy that summer time has to offer 

✨Take an outdoor yoga class 
✨Have a picnic with friends 
✨Create a (physical) summer vision board 
✨Plan a beach or lake day 
✨Host friends for a backyard bbq 
✨Read a romance novel by the pool 
✨Peruse the farmers market 
✨Do something you loved to do as a kid 
✨Go for sunset walks or hikes in nature 
✨Treat yourself to ice cream or s’mores 

The good old days are happening right now, so let’s make it a summer goal to be so in the moment that we forget to check our phones 💕

#healthylifestyle #summerbucketlist #romanticizeyourlife #wellnessthatworks
She may not remember her first 4th of July, but we She may not remember her first 4th of July, but we sure will 🇺🇸❤️ 

Cheers to making memories with friends who feel like family and more backyard BBQs that remind us of nostalgic 90s summers ☀️ 

I hope you all are having a wonderful holiday weekend!!
A few snaps from hosting the @fpmovement Denver wa A few snaps from hosting the @fpmovement Denver walk club last weekend with my @denverfitfriends crew 💛 

So grateful for continued opportunities to bring likeminded women together to sweat, connect and leave with new girl friends! 

I’ll be leading another walk in RiNo on July 26th so if you’re in Denver keep an eye out for the sign up link and I hope to see you there 👟💕

PS: I think this pink megaphone needs to make an appearance at all DenFit events, don’t you? ☺️

📸: @ddcreativestudio_ 
#fpmovementpartner
Sharing a different kind of #SelfCare Session with Sharing a different kind of #SelfCare Session with you all because it seriously did wonders for my self confidence and I am here to spill the tea!! 💛

I felt like pregnancy and postpartum aged me so quickly and the stress + lack of sleep + inflammation definitely manifested in the skin on my face looking ROUGH. I was seeing more fine lines, sun spots, redness and enlarged pores than ever before (that second photo has me feeling so exposed 🙈)

So when @laseredbykaitlyn reached out to tell me about Moxi and BBL laser treatments, I was immediately interested. I had heard great things about them before and although I was a bit skeptical at first, I knew it was worth a try 

Swipe through to see the whole journey from two sessions at @alluvionaesthetics — one round of just Moxi and one round of Moxi & BBL together. 

I am sooo beyond happy with the results and my skin looks so much healthier, younger and refreshed! I wanted to share with you all in case any of you are struggling with similar skin issues 💛✨

Let me know if you have any q’s!
Celebrating another year around the sun and my fir Celebrating another year around the sun and my first year as a mama with a Mama Mia themed dinner party in our backyard! 🥂🦋🍋💕

I honestly can’t think of a more fun way to spend my birthday eve than eating yummy food, sipping on limoncello spritzes, singing and dancing with my girl friends 🎶. I woke up feeling so loved and incredibly grateful for all the beautiful people in my life 

Here’s to making 36 the best year yet 💛
Move over #healthygirlsummer, this year I’m chan Move over #healthygirlsummer, this year I’m channeling all the Martha Stewart Summer energy 🦋🌼. This aesthetic is all about embracing slower living with activities like cultivating a garden, hosting outdoor gatherings, trying cozy crafts and focusing on all the small joys of the season 

And I don’t know about you but it’s exactly what I need more of in this season of life ☀️ 

Through the rest of the summer I’ll be sharing different activities, ideas and moments that hopefully inspire you to slow down and appreciate the whimsy and nostalgia of summertime 

Obviously had to kick it off with a little ASMR morning in our little garden buuut you can expect tips, tutorials, recipes and inspo coming soon 🌿

Let me know if this is the summer aesthetic you’re leaning into as well!
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