Gentle Like a Tiger – Yoga with Anna Manalastas

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Gentle Like a Tiger

January 9, 2017

The majesty of the tiger comes from the fact that while she is capable of slashing with her claws, more often than not, she chooses not to.

– Lodro Rinzler, The Buddha Walks Into a Bar

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Yoga with Anna Manalastas

Practice with a Strong and Open Heart

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Day 7: Full Wheel (Urdvha Dhanurasana) We’ve come to the last day of our #BeFree challenge and we hope that you’re feeling more open physically, emotionally, and mentally. The last pose is full wheel, which is the quintessential pose that comes to mind when thinking of backbends. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The full expression stretches, tones, and energizes the entire body: opening the heart space and improving lung health, restoring flexibility in the spine and stimulating the nervous system to bring feelings of calm and peace, loosening up the hips and shoulders, and strengthening the bones. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ The long list of benefits from the full wheel continues internally - it helps to release unnecessary tension and heavy emotions in the heart and mind by physically creating space in the body, it ignites all 7 chakras fostering harmony and balance, and it helps us to let go of fears and beliefs of smallness so we can be confident and empowered in our journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The full wheel is considered an advanced pose because it requires strength and flexibility that must be fostered through time and patience. It is not a pose you can rush or even take for granted. The secret power of the pose lies in your commitment caring for your self mindfully. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ As we end the challenge, I invite you to ask: What activity, person, or thought brings you the most happiness? May the answers remind you that it’s always possible to practice them so you may inject more passion and love in your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ Sometimes, life can be utterly challenging to maneuver but, as one of my favorite writers said, “Thank you for doing the hard things so we can have a beautiful thing.” Thank you, @glennondoyle, and everyone who tuned in and joined in this challenge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We really hope you enjoyed and gained some beautiful things this week. Namaste. 🙏🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Day 6: Natarajasana (Lord of the Dance Pose) Natarajasana is one of the more iconic yoga poses, not because it looks beautiful and challenging at the same time, but because of what it symbolizes. Named after Lord Shiva, the Hindu deity of destruction, the Dancer’s Pose reminds us to find balance as we move gracefully through the cyclical dance of life and death. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ “Destruction” usually has a negative connotation in our minds because it is violent, dangerous, uncomfortable, and scary. It feels threatening to our established way of life but seen in a different way, it also frees us to see the bigger picture, to experience loss so we can gain, to let us fall so we can rise. It is through destruction that we find the courage to begin again and in that daring, we can transform. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In strengthening our legs and deeply stretching the hip-flexors and shoulders, this standing balance teaches us to be grounded in truth, to find resiliency in balance, and to be open in the midst of the scary unknown. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “So, in order to transform ourselves, we must learn to make space, letting go of what is no longer needed, in order to let in what we truly need.” - Emma Newlyn #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Day 5: Camatkarasana (Wild Thing) Camatkarasana is poetically translated as “the ecstatic unfolding of the enraptured heart.” Its Sanskrit roots are camatkara, meaning “miracle” or “surprise,” and asana meaning “seat.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Truly, the Wild Thing invokes a feeling of joyful surprise when you courageously turn from a downward facing dog and land your foot safely into a backbend. It’s a beautiful metaphor for stepping out of your comfort zone, which can be scary, and extending yourself deeply in the process. It is “Wild” sometimes when you think about how far you’ve come from all the brave flips that you take along your journey and it is “miraculous” to know that you did it yourself. Today, with this pose, may you flip your perspective and free yourself from limiting beliefs. Anything is possible when done with love and joy. ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Day 4: Eka Pada Rajakapotasana variation (Mermaid Pose or King Pigeon Pose) The mermaid pose starts with us coming into the pigeon pose as our base and lifting our leg and chest to come together and open the body further. As a variation of the King Pigeon Pose, the Mermaid allows us to gracefully slide into more challenging situations with balance and confidence. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Aside from the symbolism of mermaids, the spiritual meaning of its original name, King Pigeon, is home, security, and communication. The pigeon delivers gifts of love, peace, and gentleness that contribute to our physical, mental, and emotional healing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ May all beings everywhere be well. ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Day 3: Ustrasana (Camel Pose) The camel pose is a powerful heart opener that brings some of our deep-seated emotions to the forefront. For most, since childhood, we were taught to express our love, happiness, and gratitude but hide our anger, pain, and sorrow. As we grew older, through our struggles, we realize that this is not a healthy way to live. The magic of Ustrasana lies in exposing our vulnerabilities and encouraging us to face our hidden selves, heal, and release. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Life and death, pleasure and pain, joy and sorrow, though seemingly opposites, are intricately woven together to create a whole human experience. As we awaken, we find that there is beauty in sitting with our pain and we have the capacity to transform it into love. There can be no rise without the fall and no freedom without the struggle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ @jack_kornfield said it so beautifully: “Free” is not free from feelings but free to feel each one and let it move on, unafraid of the movement of life.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ May all being everywhere be free. 🙏🏻 #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Day 2: Dhanurasana (Bow Pose) Dhanurasana stimulates the solar plexus chakra located in the abdomen, which is the center of willpower and strength. It is in this area where transformation begins and radiates. The digestive fire in the belly breaks down the food we eat into nutrients, energy, and sustenance that the body uses to tackle everyday tasks and challenges. As we reach back for our legs to help lift ourselves up, we open the heart space to the present moment and the possibilities of the future. This pose reminds us of our power to transform any experience of fear and rise above it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ At each moment, you have the freedom to choose how you want to respond. Sometimes it may be hard but I hope you make loving choices that open you up instead of keeping you small. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Happy Saturday, everyone! ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Day 1: Salabhasana (Locust Pose) The backbone is a symbol of strength in character, an unwillingness to be used or taken for granted, and a firm commitment to uphold one’s decisions. Having a strong backbone - figuratively and literally - requires that we put in the work to care and strengthen ourselves mindfully so we can courageously show up in the world. Salabhasana helps us develop a strong and healthy spine by activating the back muscles. Through this formidable pose, we cultivate the support needed to stand firm in our beliefs and be a champion for the greater good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Today, may we be Warriors of the Earth. May we fight for the happiness, safety, and freedom of all beings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Lokha samastha sukhino bhavantu. 🙏🏻 Om, shanti, shanti, shanti. #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Day 0: Grounding and Connection* This year’s theme for International Day of Yoga is “Climate Action.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For a few moments, I ask you to pause and experience this moment as it is. Notice the way your breath moves, how the breeze touches your skin, how the aroma of the environment wafts through your nostrils and into your body. Realize that, in every single moment, we are connected throughout time and space. Through this interconnection, we are the world and everything we do, no matter how seemingly insignificant, can create lasting change. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For Day 0, as a prelude to the challenge, post a photo of any pose that makes you feel the most free and inspired. It could be as simple as an upward salute or savasana or a powerful pose like warriors, arm balances, or inversions. Tune in to your experience of the pose and notice how it grounds you to this Earth. Feel this connection deeply and set an intention to live mindfully to bring this world back to balance. Briefly share your intentions and reflections on the post. 🧘🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ With little steps done now, we can be the change we want to see in the world. (Thanks, Mahatma Ghandi.) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *PS: This is a bonus day and all those who participate from today gets a chance to win a free private class with me - whether in person or online. 🤗 Winner will be announced on June 21 so stay tuned! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #YogawithAnnaManalastas #YogaHivePH #BeFree #yoga #asana #meditation #intention #change

Hi everyone! And Happy Independence Day to our fellow Filipinos! 🇵🇭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ To celebrate our country’s freedom and this year’s International Day of Yoga on June 21, @yogahiveph and I would like to invite you to join our IG challenge, “Be Free.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For each day of the week (June 14-20,) we will be posting a heart-opening pose that helps to release stuck emotions or limiting beliefs that are stopping you from expressing your powerful authentic self. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We will select 3 winners of One Week Unlimited Yoga passes and 2 winners of One Month Unlimited Yoga memberships at YogaHive*. One winner will receive a free private yoga class (for up to 5 students) with me. 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ *Anyone can join but please note that only those from Metro Manila can qualify to win the prizes from Yoga Hive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ —————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ How to join? 1. Follow @annamanalastas and @yogahiveph. Turn on post notifications on my account so you can easily see each pose. Please don’t forget to set your account in public until June 21. 2. Post your own version of the pose for the day, sharing your intentions/insights from your practice. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Tag @annamanalastas and @yogahiveph. Invite or mention 3 different friends to join the challenge too! Make sure to use and follow our official hashtags: #BeFree #YogaHivePH #YogawithAnnaManalatas. 4. All 7 poses should be up before 3PM on June 21, International Day of Yoga. We will announce the winners at the end of the day. 5. Have fun, be creative, and be free! We look forward to your posts! 🙏🏻❤️🧘🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #yoga #yogaeveryday #yogalife #yogalove #namaste #asana #strength #flexibility #meditation #fitness #motivation #fitnessmotivation #practiceandalliscoming #yogainspiration #yogadaily #yogini #igyogachallenge

Connection. 👩🏻❤️🦌 #nara #deerpark #japan #osaka #namaste #honor #meditation #reflection #zen #connection #friendlyuniverse #love #kindness #remembrance

Taking a much-needed mid-week pause to sit with what needs to be listened to and to heal. Even though it’s just a few hours in between classes, it still counts. Self-care is not selfish. 🧘🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “The universe will put signposts in your life. You can either ignore them or embrace them. You can choose and wish for all the things you want, but the things that are coming to you, you will never be able to hide from and the things that you want so bad that are not supposed to be for you for whatever reason, they'll never come to you.” - Yul Vazquez Thank you @happyfingers for the beautiful, serene photo. 🥰 #wednesday #selfcare #healing #meditation #inward #deeplistening #zen #soulwork #lettinggo #recovery #rest #practice #tunein #workyourlight #yoga #silence #stillness

I miss this. 🏹 Can’t wait to do it again when my weekends open up in April. 🤗 In the meantime, last Budokon pop-up class at @334yoga tomorrow, March 30, at 9am. Please call ahead to make reservations if you wish to join! Osu! #archery #archer #target #practice #bullseye #weekendactivities #budokon #movement #osu #namaste #weekend #targetpractice #bowandarrow #warrior #yogi #yoga #movementarts

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UPCOMING CLASSES

Vinyasa Glow June 25, 2019 at 18:00 – 19:00 Kerry Sports Manila
Budokon Yoga with Go Well June 26, 2019 at 18:30 – 19:30 Kerry Sports Manila
Easy Vinyasa/Prenatal Yoga June 27, 2019 at 11:00 – 12:15 Yoga Hive
Vinyasa June 27, 2019 at 18:00 – 19:00 Kerry Sports Manila
Vinyasa June 28, 2019 at 18:30 – 19:45 Surya Fitness and Yoga Makati

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