Andrea Sauter 🇩🇪🇪🇺 @yogamand avatarAndrea Sauter 🇩🇪🇪🇺

Instagram photos and videos

I bet you didn’t see this coming, did you? Ha. We got you 🤪

Day 10 of #Yogissentials is any #WarriorPose or #Virabhadrasana 🏹

The next logical pose would be Warrior 1. When it comes to Sun Salutations I always use a high lunge instead of the very demanding and by far not easy on the knee and ankle pose Warrior 1. My amazing co-hosts will offer their variations later today and I am deeply grateful that I could go rogue with Warrior 2 ❤️

* from High Lunge bring down the back heel. I prefer a slightly smaller angle than 90°
* hips are open, not squared.
* press the outer edge of your back foot into the mat. Pull knee caps up
* front knee is perpendicular over the ankle
* front knee points over the 2nd toe
* raise your arms parallel to the ground and reach them apart #polarityrules
* upper body proud & upright #havevision

When your front knee points inwards your front foot is collapsed and you’re closing the inner groin which can cause unease or even pain. Same happens when your back foot collapses and you’re losing the pinky edge. Press that outer edge down like crazy to protect your knee.

As a warrior is courageous and skillful, he is also determined and has a lot of willpower. A warrior looks ahead so he can see what they are "battling". In your physical practice you manipulate the back leg to be your anchor, stabilizing the whole posture. Like in High Lunge your front leg is your rudder and leads you through the stormy sea. Your lower body is your stability, your foundation to hold ground. Your upper body is your ability. In your spiritual practice you are internally fighting for liberation and vision. Please have that in mind when you practice your warrior on this beautiful Friday ☀️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#rogueyogi #SunSalute #alignmentmatters #education #everydayyoga #yogaforbeginner #yogaforbeginners #beginneryoga #newtoyoga #yogatips #yogatutorial #yogatutorials #yogateacher #practicepracticepractice #yogapractice #enjoythejourney #katonahyoga #katonahyogateachers


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Welcome to Day 9 of #Yogissentials and we have #LowLunge #Anjaneyasana or #HighLunge for you. Both often referred as #CrescentPose. Has anyone ever heard of Utthita Ashwa Sanchalanasana? It’s totally new to me but that’s High Lunge in Sanskrit. Both variations are great preps for a lot of Warrior poses 👌🏼

From DownDog take a huge step forward. Some take it too long, some take it too short. Organize yourself. Every organic is organized. I tell my students to aim for the arm pit with the knee. Energetically it’s best when knee & ankle are perpendicular.

* Your back leg is your anchor, your front leg is your rudder. Don’t lose any of them (or you’ll get lost).
* Low Lunge: knee goes down. Find your pinky toe, press it down. This will ease the pressure on the knee.
* High Lunge: find the ball of your back foot.
* I am not a huge fan of the word ‚don’t’ but DON’T unbend your front knee.
* Hips stay square
* Instead of going deep into your hip joint use technique to put yourself in the moment of effort (instead of relying on personal habit). Use a chair or blocks for reference🙏🏼
* lift from your legs, not from the upper body
* pubic is pointing forward (not down)
* Rise up, not back

Grabbing the elbow makes it a bit easier to lift. It’s like holding yourself together (literally) and calming the kidneys. Every middle of our body parts is the middle of the back is the kidneys. Your ears as the middle of the head are even shaped like your kidneys. The middle of your arms (elbows), our legs (knees), upper body (arm pits) … when you bring all of these middles together you are cradling yourself, soothing the kidneys. Very helpful when doing these risky backbends, offering your most vulnerable part of yourself 😍

Only rambling today. Thanks for reading and I promise I catch up on the gallery ASAP🤗

Check out my highly knowledgable co-hosts Cristina, Brian & Ray later today to see their variations ❤️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#backbend#alignmentmatters#education#startsomewhere#yogaforbeginners #newtoyoga#yogatips#yogateacher


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Sorry for late posting today. In times of hosting a challenge I prepare my post the evening before and even draft it so that I - ideally - only have to hit the send button. Guess what? When I wake up I always edit my caption because I have a better idea 😂

Day 8 of #Yogissentials is #ChairPose aka #FiercePose or #Utkatasana ⚡️

When I started with yoga I learned that in Chair Pose your knees should be only that far forward so that you still can see your toes (when heels down).

For the traditional variation the feet, knees, legs are together as if you have one giant leg.

From Tadasana (we did that on our first day) fold into half with bent knees and raise your upper body.
Don’t unbend your knees.
Arms lift sideways until the hands meet over your head.
If it’s too much for your shoulders open the arms or grab your elbows like I did here. The middle of the palms fits perfectly over the bone of your elbows. Create a frame, pull your hands apart and open up your windows.

You don’t have to but for me coming onto the balls of my feet is supporting the backbend in this pose. In foot reflexology and in TCM the balls of your feet are related to your lungs. In coming onto the balls of your feet you are activating that area. It’s like a booster. And guess what you need to bend back? You need your lungs available. If you look closely you will see a nice fold in the hips and the backbend in the upper body.

A big shout out to each and everyone of you. I loved watching your sun salutations. You all did so great (and I still haven’t seen all posts in the gallery). You make us hosts really happy 🤗

Check out my wonderful co-hosts Cristina, Brian & Ray later today to see their variations ❤️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#SunSalute #balance #tippytoes #alignmentmatters #education #everydayyoga #yogaphotography #startsomewhere #yogaforbeginners #newtoyoga #yogatips #practicepracticepractice #yogateachers #yogaposeoftheday #yogapractice #enjoythejourney


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Did you know that I started my „yoga career“ as a vinyasa flow teacher? I taught it for exactly 2 years before an accident changed the way I had to practice.

Flow it out for Day 7 of #Yogissentials with your #SunSalutation A or #SuryaNamaskar A ☀️

Given that I wasn’t even able to do a simple Sun Salutation for a few years this is a huge day for me. I’m not a pro anymore when it comes to flowing and I see so many little nuisances in the vid #keepingitreal ... but that’s not important, right? Leave a comment if you see what bugs me 🤓

🎥 3x sped up and I show a beginner friendly, the regular and a Katonah Yoga infused Sun Salute A (check my IGTV for the real time vid).

How do you greet the sun? Combine all the poses we did so far and post your vid for today. Can’t wait to stalk the amazing gallery. You all are doing so GREAT 👊🏼😎

Check out my brilliant co-hosts Cristina, Brian & Ray to watch their salutes later today ❤️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#SunSalute #Flexion #Extension #vinyasa #sequence #hathayoga #alignmentmatters #education #yogaeveryday #startsomewhere #yogaforbeginners #newtoyoga #yogatips #yogateacher #katonahyoga #katonahyogateachers #yogatutorial #yogatutorials #yogaforbeginner #yogagram #yogapractice #enjoythejourney


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I dreaded this day 🙈. No joke. I never did a tutorial or a ‚Do this and not that‘ post’ because discussing this pose is like fighting over politics or religion … futile 🤣

It’s Day 6 of #Yogissentials and I want to show how I practice & teach #DownwardFacingDog or #AdhoMukhaSvanasana 🐕

🐕 My DownDog is never still. I’m always wriggling and moving and organizing myself.
🐕 My dog is a happy dog, wagging it’s tail.
🐕A happy dog is sniffing around so he knows who’s been already here. Always sniffing to see what’s coming. If the dog sniffs its own rear … well, you know what that means 🙊😂
🐕 My DownDog never tucks his tail because only a diminished or a beaten dog will tuck the tail.
🐕 My dog lifts a leg every now and then and twists his body in every direction.
🐕 My dog uses all four limbs.
🐕 My dog wants to play with others.
🐕Sometimes my dog shortens the stance to scratch his back.

I want to be that happy dog, jumping through the fields, ready to rock my world #dogsjustwannahavefun

Please know that there is no such thing as right or wrong. It’s about joy and terror.

If you want to know how my metaphors translate into the physical aspects of this pose let me know in the comments.

The only thing I want to add is that „my“ DownDog is always about a long back and there should be no angle between the arms and the torso. The shoulders will thank you. Aside from that I see this pose as an equilateral triangle (60° triangle). All three sides are equally long and my measure is plank pose.

Show us your happy dog and I’d love to hear what makes it your happy dog.

Check out my co-hosts Cristina, Brian & Ray to learn what they have to say about their dogs ❤️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#beadog #haveoptions #trustthemeasure #becurious #trianglelove #SuryaNamaskar #vinyasa #alignmentmatters #education #yogaeverydays #startsomewhere #yogaforbeginners #newtoyoga #yogatips #yogateacher #katonahyogametaphor #katonahyoga #katonahyogateachers


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Hello Sunday. Time to wake up the front body.

Day 5 of #Yogissentials is #UpwardFacingDog or #UrdhvaMukhaSvanasana 🐕 As a bonus I offer a good ol' #CobraPose or #Bhujangasana 🐍. Both poses are a lovely stretch of the chest and lungs, shoulders, and abdomen.

The most obvious differences:
legs & pelvis are well off the floor in Up Dog
legs, pelvis, and even my lower ribs stay on the floor in Cobra with my elbows bent. I prefer a max of 90 degree. pull yourself forward and up while the toes ground you. The lower body has to to the same work as in UpDog.

The traditional way to get into UpDog is to lower down from Plank to Chaturanga
* hover over the ground
* roll over your toes
* slide through your arms and up (imagine you follow the inside of a sphere or a ball)
* press into the top of your toes like crazy (find your pinky toe)
* engage your thighs
* navel in & up
* microbend your elbows
* chest moves along that sphere while your toes anchor your fully engaged body

Please avoid
* Hanging in there
* Arms locked
* ‚Turtle Necks’, visible collarbones
* ‚Wet Noodle‘ legs
* head thrown back
* double chin

I prefer a long neck but feel free to tilt the head slightly back, gaze forward.
always move in two directions #polarityrules
You can use blocks under your hands

I did a #BeginnerTutorial on this pose some time ago. I will share it in my story/highlights for easy access.

Check out my co-hosts Cristina, Brian & Ray with his bonus vids. I love what they teach me ❤️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#SuryaNamaskar #vinyasa #backbend #alignmentmatters #education #backbend #everydayyoga #startsomewhere #yogaforbeginner #newtoyoga #yogatips #yogateacher #katonahyogateacher


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Hello, good morning & a happy Saturday for everyone. We are on Day 4 for #Yogissentials with THE #FourLimbedStaffPose or #ChaturangaDandasana 🚧 I’m offering 3 variations today (last slide shows a real time vid).

TOP Knee-Chest-Chin
We all start with this bc we don’t have the #strength yet to do the full version. But know that only 3/4 of your body is working here (knees to head).

* from plank bring down your knees
* legs engaged (press the ball of the feet down)
* navel in & up
* elbows over wrists
* shoulders protracted
* lower your upper body

If you always do it this way the full pose will elude you for an eternity. If you are ready to #upyourgame try the next, admittedly not the most common one #startsomewhere

MIDDLE Engage-The-Entire-Body
* from plank slightly bend your legs
* stick your bum out, chest forward
* navel in & up
* elbows over wrists
* shoulders protracted
* lower your upper body

Your entire body has to work here (toe to head). It’s different, it’s uncommon but dang. Just spice things up a bit.

BOTTOM Chaturanga
* thighs on fire meaning Tadasana. Engage your thighs. Pull knee caps up.
* navel in & up
* elbows over wrists
* shoulders protracted
* lower your upper body

As you may notice all 3 variations need a fully engaged body. Navel is always in & up, elbows always stay above the wrists, shoulder blades are always protracted.
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I won’t say anything about „moving forward“ or „down“ or whatever. I just ask you to keep the integrity of your shoulder girdle („broad shoulders“). Don’t let your elbows splay out. REMEMBER the tissue in the back of your armpits.

Challenge yourself and place two blocks behind your forearms as shown in yesterdays 2nd slide. Do the Chaturanga without knocking them over. I might do a story today 😉

Check out my co-hosts Cristina, Brian & Ray with his bonus vids. They do a wonderful job ❤️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#alignmentmatters #education #yogaforbeginner #newtoyoga #shoulder #shoulderstrength #vinyasa #sequence #yogatips #yogateacher #katonahyoga


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I’m loving this challenge. Who is with me on that? Thanks to all of you joining us. And for all you others .. it’s never too late to join us 😎.

For day 3 of #Yogissentials we have our first #armbalance #PlankPose or #Kumbhakasana ⛩. The beauty of plank belies in its simple but genius measurement. In a good plank the distance between your hands and your feet is exactly the distance you need for lots of the following poses. It's like a shoe that perfectly fits. Shoes two sizes too small will hurt, shoes two sizes too big will make you unstable. Buy the shoes that fit and don’t forget your feet 😉.

How can you find the right shoe size? The second slide shows how I use blocks to make sure my shoulders, elbows and wrists are in a vertical line. My feet, hips and shoulders are in another line. Ankles are in a 90° angle.

🔹elbows back, triceps towards your torso, imagine a tissue in the back of your armpits
🔹press the balls of the feet down, create a right-angled triangle
🔹imagine the back of your knees want to reach the ceiling, engage your quads & glutes
🔹Hollow body
🔹shoulder blades are broad (external rotation aka protracted)
🔹Hold the pose for some breaths without loosing its integrity before you put your knees down #startsomewhere

👀 My neck is long and I prefer to look forward to see what's coming (metaphorically spoken). I feel that looking down between my hands or even further back sucks out all energy. I see my flappy belly skin and all that sh!t and every ounce of yeah, I can do that is gone. But that's maybe only me 😂. What I want to say is .. if you want to lower your head do it. And LOOK forward 🤩 #havevision

Some time back I posted a #BeginnerTutorial on this pose. Please check my story/highlights to see what I did there.

If you have any questions please ask. Don’t forget to check out my fabulous co-hosts Cristina, Brian & Ray and see what great info they have for you today ❤️

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our generous Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#SuryaNamaskar #trustthemeasure #yogaforbeginners #newtoyoga #shoulder #shoulderstrength


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What a lovely start 😍. I really like how joyful you are to get back to basics. So many amazing Kings out there .. OWN your kingdom 👑

Welcome to day 2 of #Yogissentials with your first #inversion. Yes, heart over head and it’s a #ForwardFold & #HalfForwardBend or #Uttanasana & #ArdhaUttanasana ✂️

This pose will wake up the back of your thighs aka hamstrings and will quiet your monkey mind 🤪

What I see the most with my students is that they desperately want to get the hands down. They lock their knees and round their backs in an unhealthy way (as if we don’t do that all day long 🙄).

This is not only increasing the risk of injuring your hamstrings (strain or tear to the tendons or large muscles at the back of the thigh) but you can also experience pain in your lumbar area 😖.

Start in Mountain Pose.

Feet hip distance apart. Put yourself into the center of yourself. Anytime you go into your heels you go into your past. Anytime you go to your toes you go into your future. Anytime you’re playing the arch of your foot you’re mediating the present. Present becomes memories and memories push you forward into the future. Organise yourself. Do it again & again & again.

Emphasize the lengthening of the front body, bent your knees and hinge from the hips.

For Flat Back place both hands shoulder width distance on blocks, on fingertips/hands on the mat.
Inhale lift the upper body.
Chest moves forward, sit bones roll up .

Start to straighten your legs but keep the length in your torso.

I did a #BeginnerTutorial back in 2017 on this. I put it into my stories/highlights so that it’s easy to find.

If you have any questions please ask. Don’t forget to check out Cristina, Brian & Ray and see what they have for you today 😍

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our generous Sponsors:
@byoganow
@moonchildyogawear (gifted mat & outfit)
@ohmmeapparel





#SuryaNamaskar #OrigamiFold #yogaforbeginners #katonahworldfam #katonahyoga #pastpresentfuture #enjoythejourney #education #yogatips #yogatutorials #upyourgame #yogaispowerful #yogaeveryday #energy #getoveryourself #practicenotperfection #startsomewhere #yogafit #yogapractice


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Are you excited about the next 12 days? You should. I'm so thrilled to host this challenge with Cristina, Brian & Ray. Don't forget to check them out and spread some love on their posts today ✌🏼

It's day 1 of #Yogissentials and we start with #MountainPose (left) & #UpwardSalute (right) or #Tadasana & #UrdhvaHastasana 👑

Fun fact: This posture is not necessarily steeped in Indian mythology
Tadasana is a fundamental yoga posture and contains the building blocks for every other posture in yoga.
Mountain Pose is the essence of #stability and #foundation 💪🏼

Be the King of your mountain. Start with your feet and legs either together as if you have one giant foot and leg or one foot length apart (hip distance).

Engage your thighs. Pull knee caps up.

From the hip bones the energy flows down like water and rises up like the heat of fire.

Navel in and up. Pallet is parallel to the floor. Lengthen your spine, soften your face.

Upward Salute is also called Extended Mountain. Inhale and lift your arms overhead.
Hands apart or grab your elbows if your shoulders are right.
Gaze straight ahead (some like to bend back a bit).

The 2nd slide shows how I got a feedback of the wall and blocks (and an incredible adjustment by my teacher #NevineMichaan) to straighten out my Mountain Pose. Often we think we stay totally straight. I learned that my feelings, my 1st nature is rather the zone where I feel familiar. Get a reference to rewrite your own story. Feel unfamiliar and trust the ref 😉

Are you ready to salute the sun?

Rules:
1. Post a picture or video every day 😊
2. Tag & follow all hosts and sponsors 🙏🏻
3. Make sure that your IG profile is set to public and use the hashtag #Yogissentials in all your posts so that we can support and provide you with accountability 😁
4. Have fun and breathe on!

Your Hosts:
@bchanwarrior
@highonyoga
@raymurse_yoga
@yogamand

our generous Sponsors:
@byoganow
@moonchildyogawear (mat & outfit)
@ohmmeapparel





#SuryaNamaskar #standingposture #yogaforbeginners #katonahworldfam #katonahyoga #nevinesmagic #legwork #movement #movementismedicine #education #yogatips #yogatutorial


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How do you get your pics for IG? I do a dry run to check where I am. Especially with these funky poses. No cam, no lighting, nada. Just figuring out. Guess what? It was perfect. I was head over heels. After I switched on the lights and got the cam ready I wanted to do it again … and couldn’t. My fingers were about to fall off 🤣. But I got it back 👊🏼.
⠀
To know that I already did it helped a lot to get up and try it over and over again. The body remembers. Always.

When I saw Holly @yogaandchaigirl posting for #YogiHowdYouDoThatFridays last week I knew I had to play with this #FunkyEkaPadaBakasana on finger tips. Check out her second to last post, watch the vid and see her great instructions 🤩. I added the vid only because I was so friggin stoked to get it again and again and again 🤪.

Holly, Kam @kamaste_, Jem @jeminajakin and I started this Yogi How’d You Do That Fridays as a spin off of our #yogihowdyoudothat challenges. We did it just for fun. No sponsors, no prizes, only winners. Feel free to join at any time … whenever you feel like playing. Getting curious? Missed a few poses? Check out my Highlights. I uploaded them all so you don’t have to scroll through our feeds 😉.





#armbalance #armbalances #armbalancenation #armbalancelovers #maketimetoplay #yogainspiration #faceplant #asana #yogaphotography #myyogalife #yogajourney #iloveyoga #crowpose #yogagirls


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Have you ever been unsure or even insecure about to post sth or not? 🙈.

Lots of you praise my (low butt) firefly as one of the bests here in the gram. I really doubt that 😂. Only for IG I practice FireFly. Forward folds, Malasana, Crow ... those are the ones I do daily. Some days I add a Sleeping Buddha 😝.

For my #SaturdayProgress I really wanted to share where it officially started. I think I never published the #footage 🤔. Please excuse the shitty quality and lighting of the top video.
I just started my IG journey (I am such a #latebloomer 😝). I had no idea about photo or video apps not to mention angles and perspective 😂. I just recorded everything with my iPhone 4 (not even a 4s 🙈🤪).

Already back then I thought it's easier to enter FireFly from Kurmasana. It’s a perfect prep to surrender into that forward fold and to get the knees high up to your shoulders. Super shaky but I felt like a #girlboss when I reviewed my vid 💁🏻‍♀️💪🏼😂

Bottom vid is taken the other night. I was chillin on my balcony, almost ready to go to sleep when some friends wanted to know how I got so low (see my FireFly three posts back).

They wanted to understand why they can't get as low although they have pretty flexible hamstrings.

Well, here is the secret. It’s all about the positioning/ rotation of arm/ elbow and the slightly wider stance of your hands 💡. Enter from Kurmasana to get your butt really low. Enter from standing if you want a high flying Tittibhasana 🤪
Try it, take a pic and lmk the results in the comments 🤓.

Additional info. They tried and turned into believers #loveyoumyfriends ❤️

My reasons to be nervous about this post?
🙅🏻‍♀️ Both vids were never meant to get posted
🧟‍♀️ Quality, camera angle, facial expression ... less #instagrammable 😖 my left leg gives in when the load on my hip joint got too much.

⠀ ⠀
#fireflypose #transformations #transformationtuesday #transformationthursday #yogaprogress #fitnessbeforeandafter #beforeandafter #beforeandafters


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