Heidi Karell | yoga - mobility - wellness

▫️STRONGER BACKBENDS▫️ Are you working on your backbends? Here’s some ideas how you can open your shoulders, upper back and can get a little stronger 🔥 If you are in Paris come and practice with me at @ashtangayogaparis tomorrow 15.30 - 17.00 for a strength & inversions class. It’s open to all levels! HOW Step 1️⃣ tie an elastic around a door knob or something solid. Lie down on your belly, grab the elastic and lift your upper body up and then slowly come back down. Repeat few times and stay for a moment up. Walk your arms up on the elastic and repeat Step 2️⃣ place the strap around your thighs, under your butt and bend back and come back up. Let the strap pull your hips forward Step 3️⃣ hang in the air - reach your arms back and stay a moment. Same from a kneeling position Step 4️⃣ work on your core strength - l’m doing long static holds with ankle weights and scissor kicks here . . . . . . #backbend #backbends #backbenddrills #strongback #yogatutorial

▫️DEEPEN YOUR PRACTICE WITH ME▫️ Assisting the amazing @kwcyoga to catch her ankles here in @mungaplains last May Come and spend a week with me in this incredible place for yoga, safari, new experiences, connections and much more👇🏼👇🏼👇🏼 BOTSWANA yoga - safari - wellness retreat April 12-19, 2025 🐆🐘🦒 Discover the magical wildlife, witness the breathtaking Victoria falls, deepen your yoga practice, connect with nature and likeminded people and simply discover the beauty of Africa. All levels and style of yoga practitioners are welcomed! Early bird price: $3000 (until 1st of Nov) Normal price: $3500 in a double room with 2 single beds DM for private room pricing WHAT’S INCLUDED? * Accommodation (1 night in Shongwe Oasis Victoria Falls, Zimbabwe & 6 nights in Munga Plains, Botswana) * Victoria Falls visit * All meals (breakfast, lunch and dinner) * Airport Transfers * All yoga classes (morning classes, afternoon workshops and evening yin) * Safari tours (Chobe river cruise, game drives, walking safari) * Cultural village tour Not included * Flights (closest airport VCA Victoria Falls/ Zimbabwe) * Visas (You may need a double entry to Zimbabwe depending on your passport) * Alcoholic drinks and soda * Tips * Extra excursions * Possible extension to Namibia the following week Any questions? I’m here to help and answer all of your questions! Send me a DM or comment below Join me for this once in a lifetime adventure! Much love, Heidi . . . . . . . #yogaretreat #yogaretreats #yogasafari #travelbotswana #botswanasafari

BOTSWANA yoga - safari - wellness retreat April 12-19, 2025 🐆🐘🦒 Discover the magical wildlife, witness the breathtaking Victoria falls, deepen your yoga practice, connect with nature and likeminded people and simply discover the beauty of Africa. All levels and style of yoga practitioners are welcomed! Early bird price: $3000 (until Nov) Normal price: $3500 in a double room with 2 single beds DM for private room pricing WHAT’S INCLUDED? * Accommodation (1 night in Shongwe Oasis Victoria Falls, Zimbabwe & 6 nights in Munga Plains, Botswana) * Victoria Falls visit * All meals (breakfast, lunch and dinner) * Airport Transfers * All yoga classes (morning classes, afternoon workshops and evening relaxation) * Safari tours (Chobe river cruise, game drives, walking safari) * Cultural village tour Not included * Flights (closest airport Victoria Falls, Zimbabwe) * Visas (you will need a double entry to Zimbabwe) * Alcoholic drinks and soda * Tips * Extra excursions * Possible extension to Namibia the following week Any questions? I’m here to help and answer all of your questions! Send me a DM or comment below👇🏼 Join me for this once in a lifetime adventure! Limited to 14 spots * l will also create a Whatsapp group for all questions, planning, flights and all the essential well ahead of the retreat Much love, Heidi . . . . . . . #yogaretreat #yogaretreats #yogasafari #travelbotswana

▫️PRACTICE FOR PRESS UP HANDSTAND▫️ Are you working on press up handstand? Try these drills! HOW: Step 1️⃣ lift your heels up and push your hands flat on the floor. Push away from the floor. Send your chest in, navel in, round your upper back. Hold and repeat Step 2️⃣ same with an elastic. I have gotten my elastic loop band from Decathlon, but l’m sure you can find similar in your local sports outlet or order one online Step 3️⃣ try to press up. You can use a help: chair, wall, blocks etc are your best friends. Once you are up, try and hold for a moment and then come down slow and controlled . . . . . . . . #yogadrills #pressup #handstand #handstanding #handstandpractice

▫️MOMENTS ON THE MAT THIS MORNING▫️ My new dog baby getting comfortable on the mat 🐾🥰 I’m sure she’ll be a pro yoga dog in no time 😂 Mat @liforme - use code “HEIDIYOGA” for a discount . . . . . . #yogapractice #ashtangayoga #ashtangapractice

▫️HELLO CORE WITH A WALL▫️ I saw @angelakukhahnyoga doing this drill and it is so good! If a hollow hold feels too heavy, the wall offers a great support by taking some of the weight off and it becomes more accessible Try it and let me know if you can feel the burn 🔥🔥 HOW: Place your toes against a wall, walk them a little up. Tilt your pelvic floor and glue your lower back on the floor. Rib cage in. Lift your head and shoulder blades off the ground, reach your arms back and hold as long as possible. If this feels easy then you are ready to do it without the wall! . . . . . . . . #corework #coreburn #core #corestrength #coreexercises #hollowhold

▫️DURVASASANA WITH A HELPING HAND▫️ Raw and real on the mat - practicing together with @lottasebzdayoga some weeks ago in her home shala and here she is helping me in Durvasasana, a deep hip opener that also challenges your balance. This felt so good!!! 🙏🏼💕👵🏼 Mats: @liforme - use code “HEIDIYOGA” for discount Outfits: @tiehparis - DM if you want me to send you a discount code 💕 . . . . . . #legbehindhead #legbehindthehead #hipmobility #hipflexibility

Yoga is the harmony of guiding your body with intention while embracing where it is—a practice of grounding in the now and trusting life to unfold in its perfect time 🌿✨ This April, join Heidi, an advanced Ashtanga yoga practitioner with over 20 years of experience for a yoga and safari retreat. Originally from Finland, Heidi has cultivated a disciplined practice since 2013 and is now based in Paris, where she teaches and inspires her students. Known for her encouraging and uplifting approach, Heidi emphasizes the importance of breath and bandhas, creating a safe and empowering space for each practitioner to grow. All levels and styles of practitioners are welcome. Link in bio to learn more 💚 #yogaretreat #yogacommunity #ashtangayoga #yogaflow #handstandpractice

▫️HOW TO PRACTICE A DEEPER KAPOTASANA▫️ Are you working on catching your heels from the air or you want to deepen your kapotasana? Here’s simple steps that will also keep you challenged, the key is to keep pushing your hips forward in every stage. HOW: Step 1️⃣ come on the your knees, grab your hamstrings and slide your hands lower while opening your chest and pushing your hips forward. You can drop your head back. Feel your front body lengthening. Hold for at least 5 breaths, come up and repeat if needed Step 2️⃣ take your hands in prayer on your belly and lean your head back while you open your chest and push hips forward. Keep your inner thighs engaged, think you are squeezing a block between your thighs to protect your lower back Step 3️⃣ reach your arms back while you keep pushing your hips forward. Hold as long as you possibly can Step 4️⃣ take your hands behind your head, lean back and keep pushing hips forward. Hang in the air and don’t try to reach the floor or your feet! We want to feel the burn in the legs. If you get your hands down all the way to your heels while keeping your hips forward then you have mastered this, otherwise be patient and keep working hard! Mat: @liforme - use my code “HEIDIYOGA” for a discount Outfit: @tiehparis 🎄 DM if you want me to share a Xmas discount code 🎁 . . . . #yogatutorial #backbend #backbends #backbendpractice

Playing with the fabulous @kwcyoga last May in Botswana in @mungaplains - missing laughing together with you all 💕 📷 @yesjmo 👇🏼👇🏼👇🏼 Come and spend an unforgettable week with me in this incredible place for yoga, safari, new experiences, connections and much more BOTSWANA yoga - safari - wellness retreat April 12-19, 2025 🐘🐆🦓🦒 Discover the magical wildlife, witness the breathtaking Victoria falls, deepen your yoga practice, connect with nature and likeminded people and simply discover the beauty of Africa. All levels and style of yoga practitioners are welcomed! Price: $3500 in a double room with 2 single beds DM for private room pricing WHAT’S INCLUDED? * Accommodation (1 night in Shongwe Oasis Victoria Falls, Zimbabwe & 6 nights in Munga Plains, Botswana) * Victoria Falls visit * All meals (breakfast, lunch and dinner) * Airport Transfers * All yoga classes (morning classes, afternoon workshops and evening yin) * Safari tours (Chobe river cruise, game drives, walking safari) * Cultural village tour Not included * Flights (closest airport VCA Victoria Falls/ Zimbabwe) * Visas (You may need a double entry to Zimbabwe depending on your passport) * Alcoholic drinks and soda * Tips * Extra excursions * Possible extension to Namibia the following week Any questions? I’m here to help and answer all of your questions! Send me a DM or comment below Join me for this once in a lifetime adventure! Much love, Heidi

▫️BACKBEND WARM UP WITH WALL▫️ These backbend drills never get old. Your hip flexors will also thank you after. Try them and let me know which one you like the most. HOW: Step 1️⃣ place your knee on the floor against a wall, shin pressing the wall. Use a block under your knee if needed. Start tilting your pelvic floor and lengthen your front leg, quads and hip flexors. Push your back against the wall and keep sending your tail bone through Step 2️⃣ shift your weight forward, open your chest, square your hips. You can lift your arms up and reach them back to the wall. Hold here or add a little movement: come back up and reach your fingers to the wall again. Repeat Step 3️⃣ come into a kneeling pose feet pointing the wall but not touching it. You can grab a block between your hands and start reaching the wall behind you. Open your chest, send your hips forward and keep your arms straight. Fingertips lightly touching gently the wall and then come back up again. Repeat Step 4️⃣ lunge your leg forward and reach the wall behind you with your arms. Hold Make sure you do both sides! Mat: @liforme - use my code “HEIDIYOGA” for a discount . . . . . . . . #yogatutorial #yogadrills #mobilitytraining #backbenddrills #backbend #backbends

▫️UNLOCKING NEW SKILLS▫️ No limits what you can achieve and what you can do. I’m a living proof. Pressing up into handstand from Urdhva Kukkutasana seemed totally impossible and today, when l least expected it, it finally happened. I spent a good 30mins to try and do it again, didn’t happen so to be seen if this was just a one and done, but one thing is for sure. I will keep: ✨believing ✨showing up ✨doing the work I’ve kept doing the negative some time now and making the landing really slow, otherwise l don’t know how l did it 😅 Wearing: @tiehparis Mat: @liforme - use code “HEIDIYOGA” for a discount . . . . . . #yogatransitions #pressup #yogastrong #handstands #handstand