If you enjoyed the Moon Sequence that we practised last term why not have a go over the break? Here it is demonstrated both with the low and high lunges – so do a version that is right for you. Practice safely xx
Category: Home yoga practice
Missing Your Yoga?
If you are missing your weekly yoga class, why not sign up for the Side Plank Challenge?
I’ve created 3 short video yoga practices to strengthen the arms and the core ready for the Side Plank posture. The first was released yesterday – to get the next 2 please subscribe to the YouTube channel using the red button below the video. You will then get notifications as soon as they are uploaded!
More will be released over the next term… so get signed up!
Keep Up Your Yoga Practice!
Although we will be taking a break from our weekly classes over the summer, there is no reason to stop your yoga practice. In fact this is a good time to make a resolve (in yoga we call this a Sankalpa) to do a bit of practice on your own. This will test your memory and motivation!
To help you I have made handouts for the Sun Salutes you have done in your class (if you haven’t got one, be sure to collect one this week) Plus I’ve filmed the following 2 videos -one is the Simple Sun Salute – best for beginner students and one is Surya Namaskara – more suitable for those that have got a couple of years experience. You can follow along anywhere you have WiFi – so no excuses 🙂
Please ‘like’ your favourite Sun Salute – and subscribe to the channel with the red button to see more videos later in the summer…
Powerful Thoughts
I love these ‘POWER THOUGHT CARDS’ by Louise Hay.
If you ever need inspiring there is a whole deck of cards to turn to (you can buy them on Amazon). Always giving thought provoking and positive ideas. I especially like the one above…
How empowering is it to breath in and think ‘This IS a new day’!
Try a short contemplation-style meditation –
Is there anything holding me back? Am I stuck in a habit that no longer serves me? Are some of my beliefs and views outdated? Is it time to let go of some things to create space for new ones?
Spring Clean Home Practice
Spring is in the air… it’s time to spring into action!
At this time of year yogis often ‘cleanse’ their systems with a variety of practices. They can be physical asana, breathing practices or literally cleaning out the sinuses or digestive system with a special kriya or yoga cleansing method.
I’ve devised a simple sequence of asana for you to give it a try – a few stretches including the all important twisting movement which help the digestive system to ‘flow’.
Please note – always work within your own comfortable range of movements. Do not strain! If you have any blood pressure issues it is not advised to do a standing forward bend, try one of the modifications we have done in class instead.
Happy spring cleaning!
Don’t Over Do It
Are you trying too hard? Don’t fall into this trap in any area of your life… and especially in your yoga practice. If you are applying too much effort (we call this rajasic in yoga) this will only exhaust you and detract from your enjoyment of whatever it is that you are doing. If you let go of your expectation and simply focus on exploring and enjoying the feelings of the practice then your practice is worth the time spent on it. For example, if you want a toned tummy, find a variety of exercises that make you feel good at the time (abdominal breathing, Kapalbhati, plank post, Utkatasana) rather than just going with one an over doing it. Your tummy will come under control eventually and the journey that you make will be an enjoyable one with many other benefits.
This philosophy applies to life… enjoy what ever it is your doing without forcing things. If you have to force things there is a sense that it was not meant to be. In our yoga we want a practice that is comfortable – yes explore the edges, boundaries and challenge ourselves – but if it causes pain or our mind to be distracted then it’s not right for us at this time.
Any ‘posture’ is simply a guide. The benefits of a posture can be felt by a subtle, gentle variant as well as a strong variant. It could be argued the subtle movements are felt more greatly by the more experience yoga student and that the stronger moves are better for the beginner who has to feel with the whole body rather than the subtle energy. So the next time you are having a go at yoga – in class or at home – ask yourself “Am I trying too hard?”
Yoga Stocking Fillers
Here are a few gift ideas for your yogic friends, for your own Christmas list – or of course, for you to treat yourself ; )
A year of Yoga – a new pose or practice for each day of 2019
£11.99
Mudra tea light holder
£15.10
Yoga dice – to inspire a home practice
£12.99
Holy Fig Tree Posture
This is a fabulous all round posture – it’s a balance which improves concentration and co-ordination, back bend which improves posture and breathing and when done dynamically with the breath is energising, warming, clearing the respiratory system and improving circulation. Start with 5 each side increasing to 10 gradually.
Find a space where you can practice – warm, clean and free from furniture/low ceilings.
First take your arms out to the sides and up overhead 3 times slowly. Then place your hands onto your hips and alternate taking the legs back without leaning the body forward 3 or 4 times on each side slowly. This warms up the muscles and IMPORTANTLY ensures that you have enough space around you to work.
To practice Holy Fig Tree dynamically –
Stand tall in Tadasana
Place your weight into your right foot.
Lift your left foot to the back, left arm out to the side and right arm up to the ceiling as you inhale
Return to Tadasna as you exhale.
Repeat x 5, rest for 5 breaths then do 5 on the Left side.
ALWAYS PRACTICE WITHIN YOUR CAPABILITY – IF YOU GET TIRED OR DIZZY THEN STOP
Some Book Suggestions…
As it’s coming up to Christmas I thought I’d give you some recommendations for a little present for your Christmas list or for you to give to a friend. Reading about yoga is a great way to supplement your own practice – it’s another way to learn, just looking at the poses helps you to understand the shape the body is supposed to be in!! And you don’t even have to get up off the sofa! And giving the gift of yoga to someone else is the best gift you can give…
SLIM CAM SEXY YOGA – Tara Styles
This a great guide to yoga postures – geared towards the younger, (more bendy!), however the photographs, words and sequences are well put together (even though some are a little ambitious).
Tara Styles helps you to discover your own home practice… in just 15 minutes a day yoga can help you…
sculpt your body
control diet-busting cravings
banish stress
get smooth glowing skin
sleep better
improve mood and energy
YOGA FOR LONG LIFE – Stella Weller
By contrast, his book offers gentle, effective exercise for the mature person. It’s more of a practical workbook offering strengthening and stretching yoga exercises for anyone wishing to preserve the quality of their mobility and life.
With lots of drawn illustrations, this book offers chapters on breathing exercises, mental exercises, eating for longevity and help for common disorders such as arthritis, eye problems and osteoporosis.
Get Back Into The Swing…
Get yourself ready for the new term by having a go at these 3 standing stretches. They are great for waking up the spine and strengthening the core muscles. Do 5 repeats of each every day until the new classes begin and you’ll slip seamlessly into our work 🙂
As with all our practice – do not strain, if something doesn’t feel right for your body (my shoulder hurts or my knee doesn’t like that) then miss out that part and do the other exercises. Some work for you body is much better than none.
1 Tadasana with Breath
Remove your socks and shoes if possible. Allow the feet to spread out on the floor or your mat, positioning them directly under your hip joints. Bring awareness into the soles of the feet and feel your weight sinking down evenly through the whole surface of the sole. If you feel unbalanced, bring awareness to each side of your foot in turn – leaning forwards, backwards and side to side. Come to stillness – an evenness of weight now descending through the soles of your feet.
Next interlace the fingers in front of you and as you inhale take the arms over head and rise up onto the balls of your feet. As you exhale return the heals and arms down. Repeat 5 times. Pause.
2 Swaying Palm Tree
Now take the feet a little wider so that they are on the outsides of your hips. This time keeping the heals in touch with the floor, breath in and take the arms up the front, as you exhale take the arms over to the right side keep the hips still and let the movement come from the waist. Keep facing forward, do not strain. When you need to breathe in come upright to the centre and then exhale down to the left side. Feel as though you are light and loose, don’t push. Lift the hands up each time you breathe in to the centre. Repeat 5 times to each side. Pause. Smile.
3 Kati Chakrasana
This is a free moving twist for the upper body. Keep the feet in the wide stance and soften the knees, breathing in raise the arms sideways to shoulder height. As you breathe out twist around to the right allowing the arms to wrap around the back of the waist and the shoulder as in the picture. Swing around 5 – 10 times to each side, feeling the freedom of your spine. Come to stillness, move the feet back under the hips. Pause for a few breaths in Tadasana.
Well done to you – same again tomorrow xx