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
Tag: yoga home 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!
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?”
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
Yoga Hangover Rescue
We all overindulge from time to time – at Christmas especially we tend to get into the ‘swing’ of things and let our hair down. Also, at this time we can be enticed to try something other than our usual tipple – but then it’s more difficult to notice the effects until it’s too late.
While the best way ever to relieve a hangover is to not get one in the first place – if you halo does slip then yoga practices can come to the rescue. Take it slowly and be fairly deliberate with each pose – even if it is a rest – as that’s what your body needs.
Kneeling – Vajrasana
Settle yourself (use a blanket under the shins and/or blocks under your bottom to enable you to sit here comfortably). Watch the breath for 10 x in and out.
Recite your favourite mantra, ‘OM’ or “I try to find the right balance in all things” (a mantra for moderation – better late than never!) 10 times.
Gentle Marjariasana
Work very gently to mobilise the spine. Follow the breath sinking the tummy down into the inhale and then as you exhale lift the tummy and lower the head. All movement should be slow and deliberate. This exercise will help to ‘breathe’ the body increasing the exhale process and getting rid of toxins and relaxing the muscles of the neck and back. Practice up to 10 times. If this exercise doesn’t feel right for your tummy or head tough, skip this and the down dog and go to straight to the Staff pose.
Down Dog
Headstand and handstand are the classic cure for headaches. However, if you have never done one before now is not the time to experiment. To do either of those postures takes many years to build up the correct strength in the whole body – and actually, you can get most of the benefits by doing the Down Dog. The way these postures help is to increase the blood flow to the head and neck areas (blood that has increased oxygen from the exercise before). So if, after the Marjariasana you are feeling OK, from a neutral position (hands and knees with the back neither up or down), take a breath in and on the out breath push your bottom back and up to make a triangle position. Keep your head sandwiched between your upper arms. Breath smoothly and slowly about 5 times and then lower down to hands and knees and then to kneeling.
Staff pose
Settle the body once more. Take 10 smooth breaths in staff pose, ensure the shoulders are over the hips, shoulders are relaxed and crown of the head facing up towards the ceiling.
Seated Spinal Twist
Twists have the effect of ‘wringing’ out the fluids in your abdominal area and are a great way to get toxins moving out.
From the Staff pose, cross one foot over the other leg. Hug the knee into the chest with the opposite arm and breathe in deeply. As you exhale twist the body around and place the free hand on the floor behind you. You can turn your head around too depending if this feels comfortable for you head and neck. Stay in the pose for around 5 deliberate breaths and then unwind on the inhale. Sit in the Staff pose for 5 breaths before taking the twist on the other side.
Complete the sequence with 10 breaths in the Staff pose.
Long term…
When you practice yoga regularly you become closely tuned in to your body and are more able to read the signs of when enough is enough. Your tolerance to alcohol may actually lower due to the purification aspects of the practices. Yoga affects us in many different ways – some you appreciate and come to expect straight away but others you just don’t see coming and can be amazing. Do let me know if this sequence works for you.