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Emily Kronyak

2020 Road Trip Soundtrack

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Feature image by Molly McCauley

Playlists

Road trip tunes are essential for any highway time. I’ve spent more hours on the road this summer than ever before. God bless the year of domestic travel! I’ve rounded up three types of playlists for your eargasm pleasure…to be played anywhere, anytime. Sing, dance and feel it all…

I’ve always loved a lil kitchen dancing when I’m whipping up a meal with loved ones…but in quarantine we took it to new heights 🙂 If you’ve been following me on IG, you know what I’m talking about!

Unless you’re a member of Gen Z, oldies are always crowd pleasers 🙂 Five glorious hours of hits await you!

Podcasts

I love this medium for listening, learning, and laughing in the car, on a plane or in my home office. Podcasting humanizes people to a different degree, and it’s become one of my favorite things to do while en route to my destination. I’m not committed to one genre as you can tell by the mix of news, crime and wellbeing. There is something for everyone on this list and life is better with a variety of spices, am I right? My preferred listening platform is Spotify, but the following are available wherever you get your podcasts!

The Joe Rogan Experience by Joe Rogan

Genre: Comedy

Average episode length: 2 hours

We recently listened to the Miley Cyrus and Colin O’Brady episodes on the 14 hour road trip home from Oregon and highly recommend. If you love podcasts, chances are you know Joe Rogan well.

Crime Junkie by audiochuck

Genre: True crime 

Average episode length: 40 minutes

I don’t know about y’all, but I live for a good murder mystery. Weird? Maybe. Host Ashely divulges on whatever crime she’s currently obsessing over in a way that feels like your chatting with your friends under the stars with some vino. Tune in every Monday to get your crime fix.

Yoga Girl: Conversations from the Heart with Rachel Brathen

Genre: Wellbeing

Average episode length: 1 hour

I completed my yoga teacher training with Rachel at Island Yoga Aruba back in 2018. Listening to her podcast is like a weekly check in with my teacher chock full of storytelling, inspiration, mindfulness lessons, mini meditation moments and more. The Yoga Girl community has a little something for everyone, yogi or not. 

The Michelle Obama Podcast

Genre: Education, self help, parenting

Average episode length: 45 minutes

You don’t need to be political to develop or deepen your love for the Michelle Obama with this podcast. Tune in to hang out with Michelle and her close friends/family/colleagues and learn about the relationships in our lives that make us who we are.

The Daily by The New York Times

Genre: News

Average episode length: 25 minutes

The Daily gives you the headlines with some need to know info everyday at 6 AM. It’s a digestible way to get some important info currently going on in the world.

Let’s Go Together with Kelle Edwards

Genre: Travel

Average episode length: 30 minutes

Every Wednesday, Kelle Edwards speaks to new guests about all things travel. You can expect conversations inspiring travel, amplifying diverse voices, and off the beaten path travel experiences. A girl after my own heart!

The Goop Podcast 

Genre: Health, wellbeing, lifestyle

Average episode length: 45 minutes

Gwyneth Paltrow and Elise Loehnen interview a variety of experts “from doctors to creators and spiritual leaders to CEO’s” giving insight and starting new conversations around health, wellbeing, fads, and so many other intriguing topics.

The Morning Toast by Toast News Network

Genre: Pop culture, comedy

Average episode length: 1 hour

I am generally pop un-cultured. But when I like to check into the times, Claudia (@girlwithnojob) and Jackie (@jackieoproblems) break down pop culture in a way that feels like hanging out with your girl friends. The fast five stories make me feel like I’m in the know.  If you’re like me and get lost with TV shows or story lines that feel unfamiliar (i.e. Housewives) just fast forward through those sections and laugh along with these babes.

Audio Books

The criteria for a good audio book doesn’t stray too far from the criteria of a good paperback. However, there are some things to keep in mind when opting to listen in. Though I’m a sucker for a deep diving spiritual read, I learned the hard way that The Power of Now by Ekhart Tolle is WAY too dense to digest through audio. The following are chock full of great stories, meaningful lessons and narrated by great voices. 

Harry Potter Series by J.K. Rowling narrated by Jim Dale

Eat, Pray, Love by Elizabeth Gilbert narrated by Elizabeth Gilbert

Untamed by Glennon Doyle narrated by Glennon Doyle

Becoming by Michelle Obama narrated by Michelle Obama

Born a Crime by Trevor Noah narrated by Trevor Noah

Where the Crawdads Sing by Delia Owens narrated by Cassandra Campbell

 

Any other song, podcast or audiobook favorites? Comment below for fellow road trippers!

Nordstrom Anniversary Sale 2020 Favorites

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NSale Need to Knows:

August 13: Nordstrom Cardholders can shop the sale before it’s open to the public!

August 19 – August 30: The Nsale is open to everyone!

August 31: Prices go up.

Click here to see the full sale details. Full disclosure – favorites go out of stock very fast and very furiously as the sale opens up tier by tier. May the odds be ever in your favor!

*Note: This post is up to date with all of my favorite in-stock items as of 9/18!*

Click to shop all!

Favorite Athleisure:

Zella Live In High Waist Leggings

I’m happily celebrating my 1 year anniversary with these cuties in pink! I wear them while practicing yoga and on runs because they feel like a second skin and hug me in all the right places. I love the extra-wide waistband, too.

Sweaty Betty Fast Track Jacket

This jacket is lightweight, breathable, has built in puddle protection for running and is *pink*. It’s the perfect running mate.

Click to shop all!

Favorite Bootie:

Marc Fisher Bootie

A white bootie is the easiest way to dress up an outfit. These transition beautifully from fall to winter. Plus, the chunky heel makes for a comfortable strut from the grocery store to a date night.

Click to shop all!

Favorite Bra:

Spanx Bra-llelujah! Lightly Lined

This Bra-llelujah line has been hands-down my favorite bras for a few years now. I bought one back when I was recovering from my mastectomy and wear it probably 3-7 days of the week.. I’ll never tell. It’s also a fan favorite of The Road Les Traveled staff with multiple shapes and sizes. ( . ) ( . )

Click to shop all!

Dainty Every Day Jewelry Favorite:

Kendra Scott Earrings

If you know me, you know I love a fun pair of earrings. I’m also a mixed metal girl which is why these are my stand out favorites in the sale!

Click to shop all!

Every Day Style Favorites:

V-Neck Camisole

I’m a big believer in outfits full of pieces. This top could be used and re-used in 3 outfits on a trip without anyone noticing. Grab this cutie in a neutral color to wear under a cardigan in the fall and a bright color tucked into a flowy skirt in the summer.

Madewell 9 Inch High Waist Skinny Jeans

Madewell jeans are one of a handful brands I love. I’m picky about investing in denim and rightfully so! These are high waisted, true to size, and just so flattering on.

Click to shop all!

Favorite Hiking Gear:

Caslon Plaid Tunic

I found this NSale steal in store and I couldn’t be happier. I live in flannels when camping, road tripping, sipping pumpkin spice lattes, and every slightly chilled moment in between. Love the length of this one and it comes in three colors – ivory, navy, and pink. Pick your plaid poison!

Packable Hooded Raincoat

Something about a yellow rain coat has always spoken to my soul. This one packs into itself for easy storage and packability! If you prefer a muted color, this $119 steal also comes in pretty timeless mauve.

Click to shop all!

Favorite Sweaters:

Zella Furry Quarter Zip

Sporty, but make it cozy. I love that the fleece of this piece doesn’t extend to the arms making for a flattering fit. I’m wearing this pre-run, post-bath and on every errand.

Madewell Cardigan

I’m a Madwell girl through and through and love this basic sweater for trains, planes, grocery stores, and even a cozy day at home. It comes in four colors and has pockets perfect for cozy factor.

Ten Sixy Sherman Stripe Sweater

Okay this sweater doesn’t look like much on the rack, but believe me when I say it is EVERYTHING on. Cozy, cable knit, and neutral enough to throw over a maxi dress or alone with a pair of jeans.

Click to shop all!

Favorite Jackets:

Topshop Faux Leather Jacket

I never met a leather biker jacket I didn’t like. Ok.. maybe that’s a stretch but I’m a big fan of this one accented with silver zippers and cut perfectly for jeans.

Free People Teddy Coat

This piece is under $100, timeless and a stand out in this year’s sale. It runs a little big and is an awesome way to step up any outfit this fall/winter.

Click to shop all!

Favorite Loungewear:

Moonlight Dream PJs

There’s nothing quite like stealing your boyfriend’s slightly oversized tees. Upgrade your nighttime/WFH/sleepover attire without sacrificing the cozy factor. Love this set in navy (it comes in 4 colors)! Pro tip: size up for an extra cozy fit!

Click to shop all!

Favorite Travel Bags:

Tumi Packable Tote

If you’re anything like me, you never fail to leave a place with an extra few pounds of luggage. This packable nylon tote is perfect for a weekend bag or to slip into your backpack for extra space.

FRAME Les Mini Crossbody Bag

For the finale, I give you my *favorite* piece of the sale! This steal fits all you need for a night out, transitions easily from summer to winter because of the crisp beige color, and shares a nickname with me! 😉 The size and crossbody features make it the ultimate travel purse too!

Hungry for more? Shop my home hub, travel essentials, summer style, self-care favorites.

15 Minute Morning Yoga Routine

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Yoga is an invaluable gift of India’s ancient tradition. Yoga embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well being. It is not about exercise but to discover the sense of oneness with yourself, the world and nature. By changing our lifestyle and creating consciousness, it can help us deal with climate change and in bettering our well being.” – Prime Minister Modi

Each year, many events take place to mark the day, but due to the pandemic, most practitioners will celebrate at home. To help get you in the mood, we outlined a healthy morning routine below! It can feel intimidating at first, but the best way to make a morning routine is to start slow and be picky. Use a combination of any of the following to piece together your very own intentional AM routine.

1. Start your day with warm lemon water

If you do nothing else, at least drink the water! The benefits of this habit will show on your glowing skin – and go even deeper. This one habit can enhance mood, boost your immune system, detox your system, balance PH levels, promote healing, freshen breath, and energize you. Note: it’s important to boil the water then let it cool down to a warm drinking temperature.

2. Move your body

Here is where body and breath connection comes into action. It’s easy to forget that yoga doesn’t always need to look like a sweaty 90 minute power flow. I love a 10 minute stretchy flow first thing in the morning to get into my body and shimmy out the stiffness of a good night’s sleep. If you can get out of bed and roll out your mat, you’re setting yourself up for success. Bonus points if you can get outside and salute the sun in the sunshine!

favorite yoga clothes

Start with taking an inventory of your body. Are you stiff? Is your breath shallow? Could you sit taller and take up more space? Then begin to breathe deeply and move with intention. My go-to morning flow looks like easy seated twists, side stretches, wrists, cat/cow, and some scapula movement. This 10 minute neck and shoulders flow is the perfect way to work yoga into your wake up routine.

3. Mantras/Affirmations

Mantras are words or sounds repeated to help aid meditation. Affirmations encourage positive thinking and self empowerment and start with “I am.” Focus on a positive thought and repeat it, write it down, and keep it in the forefront of our mind during your morning routine. Check out Sisters of Yoga Collective, Nicole Calhoun, and Yogi Bella from the Black yoga community for some major mantra inspiration!

Add @Sistersofyoga to your instagram feed for tangible tips (like foods to reduce stress) and sustainable self care.

4. Journal

Stream of consciousness journaling (simply keeping pen to paper for a *timed* 5 minutes) is my go-to these days. With the ebb and flow of the current world and so many emotions running through me, putting pen to paper feels like an exhale. It’s not always as easy as it sounds, and there are so many ways to get into journaling.

Day & Night Reflection Journal

Invest in 90 days of guided morning and night journaling with this easy-to-use journal. Instead of scrolling first thing in the morning and last thing before bed, spend a few minutes reflecting.

Becoming: A Guided Journal For Discovering Your Voice

This is a great intermediate guided journal with various activities and thought provoking prompts.

5. Meditate

Meditating can seem really intimidating. During my Yoga Teacher Training, I learned that meditation doesn’t look the same for everyone, and a personal daily meditation can look different from day-to-day. At YTT, we meditated daily to start each morning but positioning was yogi’s choice. I suddenly didn’t have to sit straight up with double lotus legs, eyes closed, first finger and thumb connected. I could prop my hips up high, sit tall against a wall or even lay flat on my back. Meditation is about becoming still and turning inward and much like your morning routine – it is yogi’s choice.

If you’re ready to give meditation a try, these apps make it easy: Insight timer or calm. You can also check out the following meditations from Faith Hunter and Lauren Nash.

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This guided meditation is an offering from my heart to yours. It is in honor of my people, Black people. While recording this mediation on Tuesday, Jun 9, 2020, so many emotions moved through my soul. I could feel the pain, joy, and energetic strength of my ancestors. Their presence flowed along my spine and resonated in my voice. In those moments when you feel disconnected, angry, or frustrated, PAUSE. Take a seat, close your eyes, and allow this meditation to aid you in feeling grounded, and divinely connected to your ancestors. YOU Belong…YOU Matter! #BlackPeopleMatter Click the link in my bio, follow links on my IG feed, or visit my @youtube page. @embrace.om @embraceyogadc #meditate #meditation #meditationpractice #meditationteacher #blackyogateacher #blackmeditationteacher #healthyliving #wellness #meditationtraining #yogateachertraining #blackyogi #lifestyle #meditationspace #ancestralhealing #ancestors

A post shared by FAITH HUNTER (@spirituallyfly) on

If you ask me, International Day of Yoga is the perfect time to start journaling or getting a morning yoga routine down. A sun salutation (or 108 sun salutations) is also a common way to celebrate. How are you honoring the yoga practice today?

20 Father’s Day Gifts for 2020

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Top 5 gifts under $75

Backyard cornhole board

Since we’ll all be spending more time in our backyard this summer, this is the perfect gift to inspire some family fun!

Outdoor fry pan

Help the grill master in your life step up their game with this stainless-steel outdoor fry pan from All-Clad. This baby can handle the heat (up to 700 degrees F), perfectly tenderize summer vegetables post beach day, and make grilling delicate seafood easy for under $50!

Boxers

The go to gift for your hubby, especially a new dad, should be Lululemon boxers. They’re practical, luxurious, and will be a highly requested repeat gift.

Electric corkscrew

My love for wine came from my Dad, and uncorking has never been easier. Simply press the button and watch it effortlessly remove the cork in seconds. Easy peasy.

Smart water bottle

After wine comes hydration. This water bottle tracks water intake and illuminates to remind you to drink more water. Reduce plastic waste, increase water intake, and have a conversation piece – win, win, win.

For the WFH Businessman

Sit Stand Desk

As WFH becomes a business standard, so should sit/stand desks! We love this aesthetically pleasing desk with a rustic top and thoughtful spaces for office supplies. Inspire the businessman in your life to up productivity and keep blood pumping 9-5, M-F.

4 in 1 charging dock

Charging docks when working from home guarantee that all devices are charged *all the time.* Your devices now have a home so you can breeze through your hours distraction free.

Wooden charging station

For the dad who’s a little less tech savy, but still needs a charged phone. This charging station is a chic desktop accessory with a purpose.

Tech Gifts

Breathing baby monitor

This is a top notch gift for the new dad. With 2-way audio, night vision, movement and temperature sensors, this super smart baby monitor will help a new parent get sounder sleep.

Noise cancelling headphones

These top of the line noise cancelling wireless bluetooth Bose headphones are the perfect gift for dad’s who love music, Netflix, travel and beyond! These babies even have Alexa and Google Assistant available with the press of a button.

Smart speaker

Sonos smart speaker has voice control and pairing abilities to build your own army of detailed surround sound. The true definition of a smart speaker!

Nest Thermostat

The latest and greatest nest thermostat makes energy efficient temperature easy by learning your habits and adjust the temperature on a schedule without lifting a finger.

Apple watch series 5

My dad introduced me to my very own Apple Watch after he fell in love with his last year. Thanks for the Christmas gift, Dad! It truly is an amazing gadget for health, fitness, your favorite apps and yes, even calls.

For the Jack of all trades

Camera bag

Ona is the brand I’ve trusted for many years to have and to hold all my photography accessories across the globe. With a padded laptop sleeve, moveable dividers, adjustable strap and grab handles, this timeless camera messenger bag is the perfect gift for a man on a mission. Pair with this camera strap designed in a collab with charity:water.

Food thermometer

Accurate, easy, and highly rated. A must have for the grill master in your life!

Outdoor fire pit

Nothing jazzes up an outdoor space like a cozy fire. Place on any patio or backyard flooring for the ultimate setting with loved ones.

Ice cream maker

Easy, fun, and delicious ice cream in less than 20 minutes. This unique gift is sure to be a hit this Father’s Day.

For the coffee snob

Coffee maker / espresso machine

I wasn’t a coffee snob before I started dating one, and a DeLonghi will get you right into the club. This machine can brew both warm and iced espresso drinks, drip-style coffee, cappuccinos, lattes and more. So long Starbucks, say hello to your new barista/o in the mirror.

Temperature control smart mug

The Ember Temperature Control Smart Mug is the creme of the crop. Choose your perfect temperature, control it by an app, and worry less with the auto sleep feature.

Whatever you choose to gift the father figures in your life this year, it’s best paired with an in-person beer *if you are so lucky* or a quality phone call.

5 At-Home Spa Day Rituals

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First things first: Set the scene because ambiance is everything. If you can find a serene corner of your house that automatically makes you exhale, start there. Invite some nature into that space if possible. Get cozy, light candles, and dive into one or all of the following ways to spa at home. 🙂

1. Bubble bath

It’s no secret that my happy place is beneath the bubbles. I recently learned the difference between my nightly bath ritual and a focused tub time which does not include a phone, food, or tons of activity.

To set the scene for a truly relaxing tub time, I’ll draw a bath half past golden hour, light candles, pour a glass of wine, drop in a few drops of essential oils, a bath bomb and press shuffle on a playlist. Depending on my mood, I can vibe to songs that remind me of nature, songs that make me cry, or songs that I can’t help but belt. This, my friends, is therapy with an affordable price tag. Pick your poison!

2. All things DIY

spa at home

Hair mask *aka deep conditioner* is always a good idea when in quarantine. I’m committed to loving these locks through quarantine.. roots and all. Might as well make them shiny and soft with this super easy and effective potion!

  • Ingredients that you probably already have in your kitchen:
    • 1 tablespoon melted coconut oil
    • 1 tablespoon apple cider vinegar
    • 1/2 tablespoon honey
    • Directions: Mix together and comb into your hair from scalp to ends. Wait 20-30 minutes then rinse!

Body scrubs so nice I have to share twice! First up is the ‘soft as as a baby’s bottom’ breakfast blend.

spa at home
  • Ingredients:
    • 1/2 cup oats
    • 2 table spoons sugar or sea salt
    • 2 tablespoons sugar or sea salt
    • 4-5 tablespoons liquid (milk or water)
  • Directions: Grind the oats in a coffee grinder or mash it in a plastic bag to break it down. Mix in a bowl with the sugar or sea salt. Next, stir in enough liquid to make a thick paste. Apply to damp skin using a circular motion and pay extra attention to any rough spots. Store any leftovers in the fridge.

Next I give you the ‘espresso yoself!’ This magic potion exfoliates and sheds off any dead skin and can even help cellulite. *Love for coffee grows even stronger*

  • Ingredients:
    • 1/4 cup ground coffee
    • 1 tablespoon sugar
    • 2 tablespoons honey
    • 3 tablespoons olive oil
  • Directions: Mix all ingredients together until a damp mixture develops (add more olive oil if needed). Hop in the shower and massage in circular motions paying extra attention to the bum area. Let sit for 5 – 10 minutes then rinse with warm water. Pat dry and moisturize.

For those of who don’t want to get your hands dirty, check out these little luxurious goodies loaded with all the good ingredients and none of the home made hassle.

3. Aromatherapy

Circling back to those essential oils I mentioned early. During LimitLes Bali 2019, we did an apothecary workshop with KulKul Farm that literally blew my senses wide open to all things plant medicine. Wishing I had a garden full of fresh flowers and herbs (okay, I do to some extent) to make my own tinctures and hydrosols, but until then let’s keep it simple!

Lavender and ylang ylang are my go-to essential oils for spa day. Dilute the oil with a few drops of water and oil on your hands, rub together, place your hands over your face and take 5 deep breaths. Then add to your bath and/or diffuse for a full aromatherapy experience. Also, ylang ylang has moisturizing properties so add it to coconut oil or your favorite lotion to lather on post bath.

4. Mani/Pedi

I’ll be the first to admit, I don’t pass up the chance for a nail salon mani/pedi. Who doesn’t like a foot massage and professional paint job? In quarantine, I have kept a 2 month old gel manicure alive WAY too long which makes me want to invest in polish with maybe a few less chemicals. I’m #currentlyobessesd with Olive & June! The Poppy tool makes a salon grade manicure achievable with 7-free, cruelty free and vegan nail polish.

Also check out this mani 101 bootcamp for the step-by-step direction to the perfect at-home mani!

To treat those feet, I highly recommend soak, cuticle cream, cut, file, and polish – in that order! If you’re short on time or just don’t enjoy an at-home pedi, skip the polish and just give your feet some love. Which leads me to number 5…

5. Self Massage

Cover the two big F’s here- feet and facial. I know.. not what you were thinking.

Facial. Use your first two fingers and gently begin tapping your face to stimulate your cells. Starting at your third eye (middle of forehead) trace the number 3 around your face moving across your forehead, under your eyes towards your ears and around your chin. Now it’s time to roll, y’all! Copy the same motions with a facial roller. Put it in the fridge first for extra depuffing.

Feet. Ariel literally gave her voice for these babies and honestly, when was the last time you gave yours some love? In bed post-shower or pre-pedicure, sit up tall, bend at your knee and cradle your foot close to your body. Use your thumbs and move in circular motions on the bottom of your feet. You really can’t mess this up. Your feet have so many nerve endings so I promise no matter how inexperienced you are, this will feel good!

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7 Yoga Stretches for Stiff Neck and Shoulders

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Practical tips to set you up for success when working (from home or at an office)

  1. Put your laptop at eye level! Those cute coffee table books just earned a practical purpose. Stack those babies 3 or 4 high on your work space and place your laptop on top. If you really want to set your body up for success check out this little tool that also changes the angle of your keyboard for optimal wrist comfort as you WERK WERK WERK WERKK.
  2. Place your feet on the ground! *Bonus effect* it will physically keep you grounded.
  3. Stand up!! At most, get cozy at a standing desk (or counter top with a stack of books). If you work better seated, set a timer to get up once an hour and dance, walk, forward fold, or salute the sun.

Shoulder-to-neck release

Starting in easy pose with legs crossed, bring your left arm behind the back towards the outside of your right hip. Then drop your right ear to your left shoulder. Feel the stretch in the side of your neck breaking up all the fascia down to your shoulder. Repeat on the other side.

Elbow circles

Begin by placing your fingers on your collarbone. Bring your elbows forward until they touch in front of your chest while keeping your fingers on your collarbone. Start moving the elbows in a backwards motion eventually bringing wrists together at the back of the neck while making circles with the elbows. After 5-10x, switch directions coming forward with the elbows. This will strengthen and activate the shoulder and upper back muscles.

Simple seated twist

Sitting in easy pose with legs crossed, place the left hand on the right knee, twist the torso to the right while placing your right hand on the ground behind you. Glance towards the back of the room. Repeat on the other side.

Cat/cow pose

Starting in quadruped (table top) find your neutral spine and start slow. On an inhale, lift the chest and lift the gaze towards the ceiling while dropping the belly towards the mat. On an exhale, begin to press the ground away while rounding through the shoulders and the spine bringing your chin to your chest. Repeat the cat / cow movements 5-10x.

Thread the needle

Come to a table top position and on an inhale, lift the right arm high to the sky, exhale and draw that right hand all the way under the body and over to the left side of the mat until your shoulder is grounded and you can rest on your right shoulder and right temple. Take the left arm around the lower back for a deeper stretch. Repeat on the other side.

Shoulder rollover

Come onto your belly and extend your right arm out to the side to shoulder height with palm facing down. Place the left palm on the mat next to your chest. Push into the left hand and begin to roll open to the side of the extended arm (in this case the right). You can also step the left foot up and over or just keep your legs stacked and slightly bent. Repeat on the other side.

Forward fold variation

Plant your feet about hip distance (2 fists width) apart, find a slight bend in your knees, shrug your shoulders towards your ears then roll your shoulders together and down your back. Interlace your fingers behind back and hinging at your hips forward fold while extending your arms to the sky.

 

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