I’ve taught Utthita Hasta Padangusthasana countless times, and there is one thing I see again and again:
Students focus so much on the lifted leg that they forget about the rest of the body.
They want the lifted leg higher.
They want the knee straight.
They want the pose to look complete.
But the lifted leg is secondary.
First, pay attention to your standing leg and your spine.
When the leg lifts straight in front, it’s common to lean the torso backward to get the leg higher.
When the leg opens to the side, the torso often leans in the opposite direction to compensate for the balance.
And in the twisting variation, many students start leaning the spine forward while trying to reach or straighten the lifted leg.
Instead, establish your foundation first.
Keep the standing leg strong and as straight as comfortably possible. Lengthen your spine and keep your torso upright. Then work with the lifted leg.
And yes — bend the lifted knee if you need to.
A bent lifted knee with a stable standing leg and long spine is much more useful than forcing the leg straight while the rest of the posture loses its alignment.
Standing leg + spine first.
Lifted leg second.
Sometimes progressing in an asana isn’t about getting the leg higher. It’s about learning what not to sacrifice to get it there.
Sunny Yoga
แชร์
🧘♀️ Yoga Teacher Training
🌿 Beginner Yoga workshop
☀️ Private yoga class
🤸🏻♀️ Vinyasa Check www.omsunnyyoga.com for more details on available programs.
26/08/2026
As a yoga teacher, I often encourage my TTC students to take electrolytes — especially when we’re practicing for hours in the heat. ☀️💦
But not all electrolytes do the same job.
A ฿10–20 sachet and a ฿100 electrolyte might both say “electrolyte” on the package, but when you actually read the label, the amount of sodium, potassium, magnesium, sugar — and even how much water you mix it with — can be very different.
And that doesn’t necessarily mean the cheaper one is bad or the more expensive one is better.
It depends on what you need it for.
If you’re sweating heavily during yoga, exercise or a hot day, replacing sodium and fluids becomes important. Some formulas also provide more potassium and magnesium, while others contain carbohydrates or sugar.
And here’s another important distinction: an electrolyte drink for sweating is not necessarily the same as ORS used for dehydration from diarrhea. In proper oral rehydration solution, glucose has a specific role in helping the intestine absorb sodium and water.
So rather than choosing by price or packaging, turn the packet around and read the label.
What are you getting?
Sodium. Potassium. Magnesium. Sugar/carbohydrates. Serving size. And how much water it’s designed to be mixed with.
Sometimes the question isn’t “Which electrolyte is best?”
It’s “Which electrolyte is right for what I need today?” 💦
Save this for the next time you’re standing in front of the electrolyte shelf wondering which one to choose. ❤️
Baimai Herbs and Wellness salzessentials WILDER Hydration
Chaturanga — ฝึกความแข็งแรง ไม่ใช่แค่ความยืดหยุ่น
Chaturanga เป็นหนึ่งในท่าที่ช่วยสร้างความแข็งแรงให้กับกล้ามเนื้อแกนกลางลำตัว (core) รวมถึงไหล่ แขน และหลัง การฝึกอย่างถูกต้องและค่อยเป็นค่อยไป จะช่วยให้ร่างกายมีความมั่นคงและควบคุมการเคลื่อนไหวได้ดีขึ้น
และจำไว้นะคะว่า คุณสามารถเริ่มฝึกโยคะได้ในทุกช่วงวัย 🧘🏻♀️
และไม่ค่ะ… คุณไม่จำเป็นต้องตัวอ่อนหรือยืดหยุ่นได้ดีเพื่อเริ่มฝึกโยคะ
โยคะไม่ได้เริ่มต้นจากการที่ร่างกายต้องทำท่าได้สวยงาม
แต่เริ่มจากการเรียนรู้ที่จะเข้าใจร่างกายของตัวเอง และค่อย ๆ สร้างทั้งความแข็งแรง ความยืดหยุ่น และการรับรู้ภายในไปพร้อมกัน
เริ่มจากจุดที่คุณอยู่ในวันนี้ก็เพียงพอแล้ว 🤍
# chaturanga #โยคะ
Hollow Back Forearm Stand — Using the Wall
Hollow Back Forearm Stand is a great pose for opening the chest and shoulders. But if your shoulders are tight, creating that deep backbend can be challenging.
Here’s a more accessible variation using the wall, transitioning from Headstand. It allows you to gradually open the chest and shoulders while building strength, control, and confidence in the shape.
11/08/2026
Bharadvajasana
This is one of the asanas I don’t teach very often.
The reason is the leg position. The half-lotus variation isn’t accessible or appropriate for everyone, especially for people with limited hip mobility or stiffness around the knees and ankles.
When the hip doesn’t have enough external rotation, the body may compensate by placing more stress on the knee or ankle. And because the knee is not designed for much rotation, forcing the leg into position simply to “get into the pose” isn’t worth it.
There are many beautiful ways to explore spinal rotation without requiring the body to fit into a particular shape. Bharadvajasana can be modified with the legs in a simpler position, or we can choose another twist that gives the same benefits with less demand on the lower joints.
Sometimes a simpler variation is actually the more intelligent choice. It allows you to work with your current range of motion, breathe more freely, and stay connected to what your body is telling you.
Here goes drop-in classes with me One Yoga | TTC & Retreats .
Navigating Perimenopause
For the past week, my sleep has been really difficult. I’ve been waking up several times during the night from the slightest sound or movement. The good thing is that I can usually fall back asleep quite easily, but that doesn’t mean I wake up feeling truly rested.
Even though I haven’t been fully rested, I’ve still been able to function. Deep down, though, I know this can’t keep happening because I’ve been through this pattern before. I know that, eventually, it starts to affect my mind.
The last two nights were especially hard. I woke up in the middle of the night feeling frustrated because I was so tired but couldn’t stay asleep.
When I go through this, it’s difficult to follow through with my plans because I’m not fully present in my body or my mind. I’ve had to cancel meetings and keep my shop closed. Do I feel bad when I have to cancel? Yes. I feel guilty. But I also have to remind myself that I come first. My health comes first.
Today, I’m on a mission to make myself feel better. When you don’t feel your best, it’s hard to be the uplifting version of yourself that everyone expects.
So today, I went into nature by myself. No one else was there, and I was so grateful for the quiet. I could simply be with myself, without needing to be anything for anyone else.
The world seems to ask a lot of me. So today, I chose myself.
Remember, it’s ok to give yourself permission to rest, to slow down, and to trust that taking care of yourself is never something to feel guilty about.
How to Practice Baby Crow
Baby Crow is a great variation if your wrists aren’t ready to support your full body weight.
Tip: If your legs feel too long to place your knees into your armpits, don’t force it. Instead, squeeze your knees against the outside of your upper arms. A stable connection matters more than getting your knees as high as possible.
Balance Challenge: 🐫 Floating Camel & Floating Hero Pose.
Give it a try and let me know how you do!
PS: Not suitable if you have knee injuries ❤️
Why Vinyasa?
Vinyasa is a practice that brings the body, breath, and mind into harmony. As each movement flows with the rhythm of the breath, the mind naturally becomes more present and focused.
By the end of the practice, you may notice a sense of calm and clarity. The body feels energized yet relaxed, the breath becomes steady, and the mind grows quieter. This state of inner balance prepares you for meditation, where you can simply sit, observe, and be.
So, Let’s take a break from the busyness of life and come move, breathe, and reconnect with yourself.
In this Vinyasa class, we’ll flow with the breath, build strength and mobility, and create space for both body and mind to unwind. The practice is designed to leave you feeling energized, grounded, and calm.
Whether you’re a regular student or joining me for the first time, you’re warmly welcome.
📅 This Thursday July 16th from 4:00 - 5:30 pm
📍 One Yoga | TTC & Retreats
🧘♀️ All levels are welcome.
I don’t teach this class very often, so if you’ve been meaning to practice with me, this is a wonderful opportunity. I hope to see you on the mat.
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