Yoga - Yoga Magazine

WHY HOME WORKING CAN BE A REAL PAIN IN THE NECK & BACK

root@ — Wed, 31 May 2023 11:04:13 +0000

HOW YOGA-BASED PRACTICES CAN HELP

Words: Anji Gopal

The COVID-19 pandemic prompted a collective shift to working from home. Two years on, 30% of the UK workforce are still working remotely at least once a week, with lingering concerns of overcrowded transport and offices. While many enjoy the benefits of zero-commute and extra cuddle time with pets and partners, there’s a potential downside: new or worsening back and neck pain. Even prior to the pandemic, low back pain was the leading cause of workplace absence, affecting some 20-40% of adults. Now, with the NHS under pressure, osteopaths and other manual therapists are noticing a steady

stream of home-workers seeking help with their low back and neck pain. As an Osteopath, yoga teacher and back care course module leader for the British Wheel of Yoga, I’ve spent years studying and working with patients who have back pain. From an evolutionary perspective, our bodies are made to work and bear weight. The spine is inherently strong and can withstand a whole range of physical movement, the demands of modern life included. But, the spine is not designed for stasis.

SITTING IS A MODERN PHENOMENON

The change to home-working means that many people are sitting for hours at a time and moving relatively little. My patients report that after hours spent in front of a screen, they then ‘unwind’ by sitting on the sofa. It’s no wonder that the static tissues are complaining!

Muscles, joints and bones need blood to flow, so movement is essential in keeping them strong and flexible. While the spine as a structure is inherently strong, sitting and slumping brings the weight into the joints at the base of the spine. Compression of these joints can often be the cause of discomfort.

STRESS EXACERBATES PAIN

Stress impacts our spinal health. The last three years have been hugely challenging at many levels, from our personal stories to national and international events.

The world feels less safe today – and this has a knock on effect on all aspects of our health. I’m seeing many more patients with clenched jaws, a key contributor to neck pain, and patients who are having trouble sleeping, which reduces the amount of healing rest their bodies get.

COVID CAN CONTRIBUTE TO BACK PAIN

As we now know, Covid-19 is not just a respiratory disease. Some of the Omicron symptoms include myalgia and arthralgia (https://www. frontiersin.org/articles/10.3389/fphys.2022.813924/full#B90). Coughing can put strain on the neck and low back and being bed bound weakens the muscles.

YOGA AS A THERAPEUTIC TOOL FOR SPINAL SUPPORT

The good news is that yoga-based practices can be helpful. I run an evidence-informed Yoga-based programme in healthcare that brings simple & powerful practices to people with low back pain and starts to unwind some of these issues.

My patients and students see great benefits from yoga, with many reporting improvements in pain, increased mobility and less stress as a result of their practice. The research evidence for Yoga as a therapeutic tool is continually building.

Stretching, strengthening, moving gently, as well as improving breathwork and relaxation techniques can all help. Rather than using yoga as a performance of acrobatic asana, yoga when used therapeutically, can really support your spine. There is a lot of strength in simplicity and it is often the smaller movements that have a deeper impact and it is more likely that we will do them!

Here are my top five tips. No yoga mat is required, and I recommend that all of the practices are performed in a pain-free range. Please see your GP or qualified medical practitioner if you have back or neck pain that isn’t resolving, or if you are unsure of starting new exercises.

1

MAKE A STAND AGAINST SITTING

The average adult sits for nine hours a day. Sitting in one position for a long time stops muscles from working in the way they were designed to as they need movement!

Did you know that there is no ‘perfect posture’? In my experience, the best posture is one that MOVES. So, sit, stand and walk around whilst conducting your business. Set a timer for the last five minutes of each hour and just GET UP. Dance, jog on the spot, go for a loo break, walk downstairs and check the post.

Just move! If you are sitting for a long time, I recommend putting a folded towel or yoga block under your bottom – try sitting with the bottom higher than the knees. Does it help?

2

SHOULDER ROLLS – MOVE THE MUSCLES THAT SUPPORT YOUR NECK

Shoulder rolls loosen up tight muscles in the neck and upper back, two areas most often associated with poor head posture and neck ache.

Stand (or sit, if you must!) comfortably and roll your right shoulder up towards your right ear and then roll it down your back.
Then do the same with the left shoulder. Alternate between the two
Go SLOWLY & don’t hold your breath! Imagine you are trying to scrape something sticky off your earlobe and you can’t use your hands.
Make sure you are rolling backwards not forwards and repeat 5 times each side.
Finish with a shake of the arms and enjoy your relaxed shoulders

3

ALL FOURS TO CHILD’S POSE – BALASANA

This dynamic sequence releases pressure along the spine, increases spinal flexibility and abdominal strength. It helps to loosen the joints and muscles in the back.

Hop off your chair, get on the floor on all fours and find a neutral spine position – engage your belly towards the spine very slightly.
Inhale and as you exhale, take your bottom towards your heels. As you inhale, return forward to all fours.
Continue to travel forward and back, inhaling and exhaling as you move. Feel a gentle stretch through the sides and in your lower back, deepening each time
Repeat 5-10 times, finishing with the bottom on the heels for 3 breaths then come up slowly.

4

CHAIR LUNGE – ANJANEASANA

This simple lunge – think moving forward not collapsing down – this stretches the hip flexors and releases tension from too much sitting. Strengthening these sleepy and tight muscles helps surrounding tissues of the low back.

Stand facing a chair – a dining chair or sofa will work. Only use your desk chair if it DOESN’T have wheels!

Place your hands on your hips and step your right foot onto the middle of the chair seat.
Breathe in and as you breathe out, move forward into your hips until you feel a stretch through the front of your left thigh. Keep pressing your left heel down. Hold the posture for 3 breaths.
Keep your belly back towards the spine and breathe deep. Resist the temptation to sink down and collapse.
Step out slowly – use the chair back to hold onto if needed. Then repeat with the left foot on the chair.
IF the chair seat is too high, pop your foot on a couple of blocks or the lowest stair.

“According to the Office of National Statistics, there has been a 31% increase in those signing off long-term sick due to neck and back pain in the UK since the end of the pandemic, with home working cited as a major cause”.

5

DESK DOWNWARD DOG – ARDHA UTTANASANA

Helps ease and stretch the tight back muscles and hamstrings that can cause low back discomfort by lengthening and decompressing the entire spine. It is great if you don’t have time to unroll a mat!

Stand facing your desk or table with your feet hip-width apart
Sweep your arms up alongside your ears, then bend forward at your waist with bent knees
Place your hands lightly on the tabletop and stretch your hips back, keeping your knees bent so your spine can lengthen
Keep your belly drawing up to the spine and don’t let your head and neck drop down
Enjoy 5 breaths here, not pushing or pulling but lengthening the spine gently in two directions
Walk forward to come out and stand tall with your feet planted for a few breaths.

To finish the practice, you can do a few more shoulder rolls and shake your hands and feet a few times before going back to your work.

Anji Gopal, Osteopath, Yoga Teacher and Yoga Teacher Trainer for the British Wheel of Yoga. Anji Gopal is a London-based Osteopath, Yoga Teacher and expert in using Yoga as an evidenced informed intervention to help with back pain. Over the last 15 years, she has built an area of clinical expertise in Yoga for BackCare and in 2016 established and has been running an innovative yoga-based programme for back pain patients in a London hospital. She is also a yoga teacher trainer who runs the BackCare training module for the British Wheel of Yoga – equipping Yoga teachers to share this work and help everyone with back pain. www.bwy.org.uk

The post WHY HOME WORKING CAN BE A REAL PAIN IN THE NECK & BACK first appeared on Yoga Magazine.

YOGA FOR DEEP RELAXATION

root@ — Wed, 31 May 2023 09:27:08 +0000

Words: Caroline Klebl

In Patanjali’s Yoga Sutras, yoga is defined as “chitta vritti nirodha” or the cessation of the fluctuations of the mind. Stress can manifest in the body as tension or in the mind as unpleasant trains of thought. Meditation as well as the practice of yoga asana, can reduce tension in the body and mind. The yoga sutras describe eight limbs of yoga, known as ashtanga yoga. The external limbs include the yamas (restraints), niyamas (observances), asana (posture) and pranayama (breath control). Ethics are an important aspect of yoga practice, which purify the mind, reduce negative karma and help to improve the circumstance of the practitioner of yoga.

The yoga sutras describe eight limbs of yoga, known as ashtanga yoga. The external limbs include the yamas (restraints), niyamas (observances), asana (posture) and pranayama (breath control). Ethics are an important aspect of yoga practice, which purify the mind, reduce negative karma and help to improve the circumstance of the practitioner of yoga. Unwholesome actions lead to endless pain and suffering and can be the cause of stress and tension.

If the cause of tension is an unethical action, the opposite is to be cultivated. It is important to practice ahimsa (non-harming), satya (truthfulness) and asteya (non theft) and increase friendliness, peacefulness and generosity.

Asana (yoga postures) and pranayama (breath control) are the third and forth limbs of ashtanga yoga. The practice of asana and pranayama relax the body as well as strengthen and purify the body. Asana and pranayama prepare the body for the internal limbs of ashtanga yoga. The internal limbs include pratyahara (withdrawal of the sense organs), dharana (concentration), dhyana (meditation), samadhi (absorption). Asana increases flexibility and improves the posture, in preparation for pranayama and meditation practice.

Asana practice includes numerous techniques, which promote deep relaxation.

In yoga posture practice, oujaii pranayama is emphasised. Oujaii pranayama is practiced by breathing deeply through the nose and slightly contracting the throat to create an ocean-like sound on the inhaling and exhaling breath. By resting the awareness continuously on the breath throughout asana practice, a deeply meditative state is achieved.

Additionally, drishti (looking place) is practiced in each yoga posture. The nine drishtis are the thumb, foot, hand, navel, tip of the nose, to the left, to the right, to the centre of the forehead and upward. The practice of drishti, calms the mind and improves focus. Asana and pranayama promote peacefulness, health and longevity.

The following sequence of yoga postures, when practiced with oujaii pranayama and drishti remove tension in the body, cultivate deep relaxation and prepare the body for seated meditation practice.

Baddha Konasana

The bound angle posture

Sit comfortable with a straight spine and the legs extended in front of you. Bend the knees and place the soles of the feet together, close to the hips. Drop the knees down to the floor. Relax the shoulders and breathe deeply through the nose for 10 breaths.

Gomukasana

Cow’s face posture

Sit with a straight spine and extend the legs in front of you. Bend the left knee and reach the right foot, underneath the left knee to the outside of the left hip, placing the right knee on the floor. Then place the outside of the left foot next to the right hip and rest the left knee on top of the right knee. Place the hands on the knees, relax the arms and breathe deeply for 10 breaths. Then switch the legs. Place the hands on the knees, relax the arms and breathe deeply for 10 breaths.

Matsyendrasana

Sage Matsyendra’s posture

Extend the legs forward. Bend the right leg. Reach the left root below the right leg to the right of the right hip. Step the right foot over the left knee. Twist the torso to the right, reach the left arm around the right knee and take hold of the right foot. Look to the right, relax the face and breathe deeply for 10 breaths. Then practice Matsyendrasana twisting to the left. Relax the face and breathe deeply for 10 breaths

Padmasana

Lotus posture

Extend the legs forward. Straighten the spine. Bend the right leg and place the right foot on the top of the left thigh, close to the left hip. Then bend the left leg and place the left foot on top of the right thigh close to the right hip. Extend the arms, with the palms of the hands facing upward and rest the back of the hands on the knees. Touch the first fingers to the thumbs for jnana mudra, the mudra of knowledge. Relax the eyes and breathe deeply through the nose for 10 breaths. Padmasana is a wonderful posture for meditation. Meditation practice deeply relaxes the mind.

Meditation

Sit in a comfortable position with a straight spine. On the floor with or preferable without a pillow underneath the hips. Relax the arms and place the hands on the thighs or the knees with the palms of the hands facing up.

Gentle close the eyes and relax the muscles in the hands and face. Direct your awareness to the breath and notice your body breathing, without changing your natural breath. Relax the entire body and rest your awareness on your breath for 5-10 minutes. If your thoughts drift away from your breath, return your awareness to the breath. Then slowly open the eyes.

Shavasana

Corpse posture

For additional relaxation lie on your back with your arms at your side and palms of your hands facing up for a few minutes. Gently close your eyes and relax your entire body.

Yoga Nidra

Yogic sleep

Yoga nidra is an ancient technique which induces very deep relaxation. Lie on your back in Shavasana with your eyes closed, without a pillow. Relax your arms down to your sides with the palms of your hands facing up. Begin scanning your body and relax each body part in sequential order. Begin with relaxing your right hand, right wrist, right forearm, elbow, upper arm. Relax your right shoulder, right side of the rib cage, right waist, hip, thigh, knee, lower leg, ankle and foot. Then relax the right side of your head and face and the right side of your neck. Relax the entire right side of your body. Then relax your left hand, left wrist, left forearm, left elbow, left upper arm and shoulder. Relax the left side of your rib cage, left waist, left hip, thigh, knee, lower leg, ankle and left foot. Relax the left side of your head, left side of your face and left side of your neck. Relax the entire left side of your body. Relax the entire body and remain in this position and state of relaxation for 5 to 10 minutes. Then begin breathing deeply and stretch into your fingers and toes. Reach your arms above your head and stretch down into your legs. Roll to your right side and push yourself up to sitting.

Caroline Klebl teaches yoga teacher training courses in Los Angeles and in beautiful destinations around the world. She wrote a book on ashtanga yoga and produced an instructional yoga dvd. For additional information and to sign up for one of her upcoming courses please visit her website sourceofyoga.com

The post YOGA FOR DEEP RELAXATION first appeared on Yoga Magazine.

ENERGY BOOSTINGYOGA FLOW FOR SPRING

root@ — Mon, 29 May 2023 10:04:10 +0000

Words: Kassandra Reinhardt

It is spring again. The earth is like a child
that knows poems by heart.
Rainer Maria Rilke

The energy of spring is all about potential! Now’s the time to move out into the world with a fresh new perspective as we embrace the return of longer and sunnier days. The practices in this section will help you tap into the power of this season.

Watch the intentions you set in winter begin to unfold and manifest in your life. The yoga practices, meditations, breathing exercises, affirmations, and lunar rituals will support you on this journey in spring.

THEME: TAKE ACTION

WORDS: play, begin, intuit, risk, plan, energy, act, balance, clarity, courage, renewal, new adventures.

FEELINGS: JOY, OPTIMISM, PLAYFULNESS

BEST TIME TO: Take concrete action. Plan your next steps, start over, and launch. Try something new—maybe begin a new routine or take a risk. Acknowledge inner resistance and face your shadow. Confront old patterns and negative beliefs.

MORNING PRACTICE

ENERGY BOOSTING FLOW

LEVEL: All required

PROPS Required: Block(Optional)

This season’s morning practice focuses primarily on spinal rotation and lateral flexion, also known as twists and side bends. This combination of poses is a wonderful way to activate your digestive system and get a boost of energy.

1. SEATED SIDE BEND POSE (PARSVA SUKHASANA)

Sit comfortably in a cross-legged position with your spine tall and your shoulders down. Inhale to reach your right arm up and over into a side bend. Relax your neck and stay here for five breaths before switching to the other side.

2. THREAD THE NEEDLE POSE (PARSVA BALASANA)

Come to a Table Top position on all fours. Reach your right arm underneath you toward the left side of your mat with your palm facing up. Lower your right shoulder and ear to the mat and extend your left arm up overhead. Push your right arm and your left hand into the floor. Hold for five breaths before switching sides.

We are shaking off the stagnant energy of winter and waking up from within, ready to embrace the day ahead! As you move through this sequence, emphasize the easy flow of your breath. You might choose to use ujjayi pranayama (see page 43) throughout to focus your awareness. Use your time on the mat to set your intention for the day ahead.

3. DOWNWARD-FACING DOG POSE (ADHO MUKHA SVANASANA)

From Table Top pose, walk your hands a few inches past your shoulders. Tuck your toes under and lift your hips up and back. Bend your knees if needed. Reach your chest toward your thighs and relax your neck. Hold for ten breaths.

4. THREE-LEGGED DOWNWARDFACING DOG POSE (EKA PADA ADHO MUKHA SVANASANA)

Lift your right leg up toward the sky, keeping both hips at the same height and parallel to the ground. Flex your right foot and push into your left heel, holding for five breaths.

5. LOW LUNGE TWIST POSE (PARIVRTTA ANJANEYASANA)

Step that right foot through in between your palms, align- ing your knee ove your ankle. Lower your back knee to the earth. Bring your hands together in prayer and place your left elbow on your right thigh to initiate the twist. Hold for five breaths.

6. VINYASA (SEE PAGES 20–21)

Release the Low Lunge Twist and place both palms down to step your feet back into Plank pose. Flow from Plank to Four-Limbed Staff pose to Upward-Facing Dog and back to Downward-Facing Dog.

Repeat Three-Legged Downward-Facing Dog and Low Lunge Twist poses on the second side. Follow with a vinyasa.

7. EASY TWIST POSE (PARIVRTTA SUKHASANA)

Come to a cross-legged sitting position. Place your right hand on your left knee and your left hand behind you for support. Lengthen your spine as you inhale and twist over to the left as you exhale, gazing over your left shoulder. Hold for five breaths before switching sides.

8. EASY POSE (SUKHASANA)

Finish this practice by sitting cross-legged on the floor or elevated on a block, resting your hands on your thighs. Close your eyes, focus on the steady rhythm of your breath, and choose your intention for the day. Take ten breaths here.

Bring your palms together at your heart (anjali mudra), inhale through your nose, and chant om (aum) as you exhale.

The post ENERGY BOOSTINGYOGA FLOW FOR SPRING first appeared on Yoga Magazine.

YOGA NIDRA

root@ — Tue, 11 Apr 2023 10:03:27 +0000

YOUR PRACTICAL ROUTE TO THE DEEPEST REST

HORIZONTAL MEDITATION

Yes. This is yoga nidra: an effortless horizontal meditation upon the threshold of sleep. Yoga nidra is one of the fastest-growing forms of yoga in the world today, a hugely practical, nurturing, and healing practice that originates in India. Yoga nidra is an ancient form of yoga that helps you relax and hover in the magical space on the threshold of sleep – effectively it’s a meditation on the moment of falling asleep. The precious state of yoga nidra -which literally means the ‘sleep of the yogis’ or ‘yogic sleep’ – is described in many ancient South Asian epic poems. Yoga Nidra Shakti herself, the goddess who embodies the power of sleep, even shows up as a super-powerful deity

in an ancient sixth-century hymn to the triumph of the Divine Mother. Fully armed and dangerous, the great Goddess Yoga Nidra sends Vishnu, the sustainer of the known universe, into such a deep sleep that no one else can wake him up. Yes – yoga nidra is that powerful. But yoga nidra is not simply an ancient form of horizontal meditation for deities, it’s a deeply practical and accessible way to transform your relationship to sleep, stress, and creativity. It’s so simple that you can easily practise at home. And you don’t need a teacher. This supremely restful yoga requires no physical movement whatsoever. Instead, you listen to a special recording and are skilfully talked into the fringes of sleep. Hovering there, you often drop off. It’s the perfect antidote for insomnia and chronic under-sleepness: yoga nidra is horizontal yoga meditation under your blanket or duvet. Think restful yoga on the sofa or in bed, or even in a hammock, on a beach, in the back seat of your car, or on buses and trains. The practical applications are limitless -because once you get the hang of it you can practice anywhere, anytime you need to re-boot your brain and refresh your body.

Yoga nidra is not simply an ancient form of horizontal meditation for deities, it’s a deeply practical and accessible way to transform your relationship to sleep, stress and creativity.

PRACTICAL TOP TIP

If you want to practice yoga nidra in transit, be sure to pick a recording that’s precisely the length of your journey so you don’t miss your stop!

RESTFUL YOGA FOR DEEP SLEEP

Maybe you can’t get to sleep, or you’re nodding off in meetings, or waking up in the middle of the night totally wired? Maybe you drop straight into a deep sleep the moment your exhausted head hits the pillow, but then you’re wide awake at 4 am, terrified the rest of your day will crash and burn because you’ve only had three hours of sleep? Thankfully yoga nidrci can offer you the perfect practical response to exhaustion, anxiety, and stress. The practice effectively helps us make friends with restfulness so we can fall asleep more easily. Practising yoga nidrci reminds our body and mind how to rest so that the processes of winding down, switching off, and drifting into deep sleep become familiar and comforting processes. This is helpful as an antidote to stress-filled lives that keep us in the wakeful state all day long so that we actually forget what it feels like to rest, and then we can find it very difficult to enter the sleep state even when we are tired. It’s a potent balm for sleepless nights and brain-dead afternoons. Yoga nidra has the effect of reducing stress so you can sleep better, and it can boost your creativity.

WHO CAN PRACTICE YOGA NIDRA?

It’s probably the most inclusive and accessible yoga practice in the world. Pretty much anyone can do it. Anyone who can breathe, and anyone who has ever, even once in their lives, fallen asleep, can practice yoga nidra they have already encountered this state naturally. It’s part of the cyclical processes of falling asleep and waking up. It is a conscious meditation upon the very natural cycles of falling asleep, resting, and awakening. Practising yoga nidra is like skipping straight to everyone’s favourite part of the yoga class – without all the moving around first! This makes it an ideal choice for your asana-resistant housemate, partner, or mate who is allergic to leggings and is so stressed they can’t sleep. It’s also helpful for people who can’t move at all and can be used for recovery after surgery or illness, or to support healing during temporary and chronic conditions as diverse as Covid, fibromyalgia, and cancer. Whatever state you find yourself in -in sickness or in health – all you need to do is to lie down and listen; notice what happens and be with just that. The more you practice yoga nidra, the more easily you can cultivate the capacity to drop off anytime you need, because you have been practising falling asleep.

HOW TO PRACTICE YOGA NIDRA

Here’s how it works: all you do is rest for around twenty minutes, listening to a yoga nidra recording as body, mind, and spirit naturally restore themselves to balance and quiet. You don’t even need to pay any attention, just be there and hear the voice. And rest. Very deeply. How does the magic of yoga nidra happen? Neurologically speaking, what is actually going on inside your head during yoga nidra is a gradual settling of electrical activity in the brain. As you rest, your brain waves cycle down from high-stress top levels of Beta (extreme anxiety), through restful reveries of Alpha waves and down into dreamy states of Theta waves until you may, quite likely, come to rest for a while in Delta waves of deepest sleep, where vital repair and restoration happens. It will take you about 15 or 20 minutes a day and you don’t need to move a muscle to do it. Yoga nidra is the most accessible, simple, and effective of all yoga practices, and it does not require a yoga studio or a yoga teacher, or any special equipment or clothing. All you need is a space to lie down and listen. That’s it.

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MORNING RITUALS

root@ — Wed, 29 Mar 2023 10:30:14 +0000

The magic of the morning is very simple It’s the first energy you connect with and it’s almost child like. It’s got an innocent, playful quality and the more you are able to tap into this the easier your day will flow. It’s like putting down the foundation stone for the rest of your day ahead. So whether you’re a rock star yogi morning person, or looking for a little inspiration, I’ve put together a few key steps here that will all make sure you not only wake up and go, but that your mornings become so deliciously enjoyable that you are able to ‘stay in flow’.

1: Set your alarm 15 minutes earlier

The extra 15 minutes sleep won’t make you feel less tired. However 15 minutes of extra ‘YOU’ time will start your day o! in a feeling of abundance and by that you are telling yourself and the universe ‘I am worthy of my time! I delicate time just for me, as my wellbeing is just as important as everyone else’s’.

2: Have breakfast slowly

I truly believe we do have to break the fast we did over night and nourish our bodies for the day ahead. Your mind may know that not much is asked of you in terms of physical activity today, however our bodies are still super primal and the minute you leave your house it will be looking out for dangers, so make sure it starts out in a way that makes you feel looked after and cared for. Take your time preparing and eating your breakfast. Experiment with creating something super yummie and notice how you will look forward to getting up in the morning! Make a smoothie, juice or proper full English breakfast – whatever you fancy! The main thing is that by enjoying a well-attended and intended morning meal you immediately put your body (and your most thankful nervous system) into a state of feeling safe. It is safe to be me.

3: Move your body and centre your awareness

As we wake up after many hours of stillness the body may feel sluggish and down in energy and the mind may still be half in dreamland. So start to get your prana (life force) going by doing some light movement whatever you like, be it yoga, dancing to your favourite music, singing, skipping or whatever gets your heart going and keeps your lips smiling.

4: Get fresh air and daylight

Especially for those of us living in a big city where most offces don’t have windows that can open which means we are literally breathing in air that’s been circulated several times before it even hits our lungs! It is so important to get fresh air! Think about it: the first thing we do as we enter into this earth life is we inhale, and the last thing we do as
we leave this body is we exhale. Without breath we are not able to live! We can live for weeks without food, days without water but we cannot live, not even for one hour without breath! The more we take conscious deep breaths the more we basically feed our cells and our nervous system with fresh new energy allowing our minds to clear and our bodies to detoxify! Daylight is important, not only to top up our vitamin D doses, but also because we are constantly and intimately connected to our surroundings. Nature has an incredibly healing effect on our mind, body and soul.Have a look at this Japanese research showing just how important it is to take walks in nature. www.hphpcentral.com/article/forest-bathing

An easy way to make sure you get enough daylight is to walk to work, or at least part of your way to and from work. In this way you are getting your dose of good fresh air and daylight before the day has even really begun, and anything extra you may get during your day is an added bonus. Plus you may be able to reduce your gym membership as
you’re upping your daily step mileage.

5: See(s) your day

As you go about your morning rituals such as getting a shower and dressed etc. run a quick internal video of your day ahead and see yourself enjoying accomplishing every single task you have set yourself. For example, arriving early and relaxed, having a innovative and positive talk with your colleagues, spending time connecting to yourself by taking a walk or doing a little meditation during your lunch break, enjoying your lunch, feeling inspired during your afternoon meeting, leaving work with a sense of fulfilment
and purpose knowing you have done your very best and that this is always more than enough; walking part of the way home to enjoy more fresh air and have a little ‘you time’ before engaging with your friends family or partner, spending your evening in a wonderful tranquil manner and going to bed feeling loved and safe.

Most importantly create sacred rituals that bring you a sensation of feeling amazing, of feeling loved, safe and abundant. It doesn’t matter if your rituals are totally different from mine or anyone else’s! What matters is that they uplift you and that you stay true to them by dedicating time and love for them to do their magic.

In a world where most people have forgotten the importance and the healing effects of ceremonies and celebrations tune in and connect back to you.

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HANDS-FREE HANDSTAND

root@ — Wed, 29 Mar 2023 09:59:49 +0000

HOW TO PERFORM

First come into Salamba Sirsasana.
Elbows shoulder-width apart, forearms pressed into floor, fingers interlaced and the ulnar point of the wrist rooted into the ground. The top of the head rests on the oor between wrists and hands. Bring the knees to floor towards the forehead, press elbows into the knees to activate shoulders. Keeping the shoulders activated, tuck the toes under. Root the head into the blanket/floor. Raise knees until the trunk is vertical. Raise legs in your preferred method and come into Sirsasana. Everything elongates upwards from the rooting points on the floor. If the integrity of the pose can be comfortably held for 5 minutes, you can explore variations.
Release the hands from the back of the head and place palms on the oor in front of you, ngers pointing towards the face, forearms and upper arms at a 90-degree angle in line with the shoulders. Then turn the palms so fingers point away from you. Extend the arms in front of you, palms facing the ceiling. Arms can be a little wider than shoulder-width for balance. Reverse to come out.

BENEFITS

Improves body-mind coordination.
Good for cardiovascular health.
The body becomes strong and steady. Firmness of body and mind are necessary for meditation.

CONTRAINDICATIONS

High blood pressure. Menstruation.
Detached retina or glaucoma. Neck pain/ whiplash.

The post HANDS-FREE HANDSTAND first appeared on Yoga Magazine.

SIDE PLANK WITH TOE HOLD

root@ — Wed, 29 Mar 2023 09:58:12 +0000

How To Perform

• From the Side Plank variation, take the gaze down to the oor rst as it’s easier to keep your balance.

• Bend your top (left) knee towards your chest so you can reach down the inside of your leg for the foot. (To do this you may need to bend the right knee a little so that the entire sole of the right foot makes contact with the ground, giving you more to balance on than just the knife-edge of your right foot!)

• Grasp the left big toe with your left thumb, index nger and middle nger.
• Turn the leg out so that the knee points upwards rather than forwards.

• Keeping the ankle exed, slowly begin to extend the left foot towards the ceiling and straighten both legs as much as you can.

• Ground the sole of the right foot into the mat to enable you to lift the hips even higher.

• Keep rooting into the oor with the right hand and firm the shoulder blade down into the back.

• Take the gaze up towards your top hand and shine your heart towards the ceiling.

• Try to stay here for 5 breaths.

• To come out of the pose, slowly re-bend the left leg and return to Side Plank and then Plank pose before resting in Child’s pose. Repeat on the other side.

Benefits

• Promotes balance and all over body strength.
• Improves focus and concentration.
• Stretches wrist and hamstrings.
• Is a wonderful way to express joy!

The post SIDE PLANK WITH TOE HOLD first appeared on Yoga Magazine.

BALASANA (CHILD’S POSE)

root@ — Wed, 29 Mar 2023 09:52:03 +0000

HOW TO PERTORM

When deciding on an advanced pose, I gave it a lot of thought. For me, there is so much emphasis on shapes and dynamic practice in the community which although has its place, is not at the heart of my offering. When I reflect on my own journey, my advanced’ practice has been learning to really sit with myself in stillness and to learn how to self- regulate. Pose of a Child offers me the possibility of ‘being and I hope it might shed new light on what it means to have an advanced’ or embodied practice.
.Kneel on the floor and fold your torso over your thighs so that your forehead comes to rest onto the floor.
You can experiment with having your knees together or having space between the thighs.
Arms can rest by the sides of the body or reach out in front Find a version that gives your body optimum rest.
Notice your breath and focus on softening to the ground.

BENEFITS

Stretches hips, thighs and ankles.
Can have a deeply soothing effect on the mind and nervous system.

MODIFICATIONS

lf there is lots of space between your heels and the backs of your thighs or you have any knee pain, try placing a folded blanket or even a bolster between the backs of your thighs and calves.
If your forehead doesn’t come to touch the floor, place your head on the backs of your hands or rest it on a block Practice Restorative version by using a bolster lengthways to rest the torso on.
You can let your head tum to one side, rest for a few minutes and then repeat on the other side.

CONTRAINDICATIONS

Knee injuries’.

The post BALASANA (CHILD’S POSE) first appeared on Yoga Magazine.

REVERSE WARRIOR

root@ — Wed, 29 Mar 2023 09:49:01 +0000

How To Perform

• Begin in Warrior II with your left leg forward.
• Flip the left palm and inhale, rotating your arms so that your left arm reaches up to the sky and your right hand rests on your right thigh.

• Sink low in your hips and reach high with your left arm as you look up toward your left palm.
• Breathe length through your left side body, imagining that you can breathe space into
the left side of your rib cage.

• Avoid collapsing in your right side body, using core strength instead.
• Relax your left shoulder away from your ear and breathe for three to seven breaths.
• To release from the pose, lower the arms back into Warrior II. Press down through the back foot while straightening the front leg.

• Lower the arms. Turn to the right, reversing the position of the feet and repeat on the
opposite side.

Benefits

• Strengthens and stretches the legs, groins, hips, and the sides of the torso and waist.
• Improves exibility in the spine, inner thighs, ankles, and chest.
• Increases blood ow throughout the body, reducing fatigue and helping to calm the mind.

Modifications

• If your hips are tight, shorten your stance and straighten your front leg to a degree that is comfortable as you work on gaining exibility.

• If you have a shoulder injury or lack the mobility, place your hands on your hips. Work on lifting your chest and lengthening your spine without over-straining your arms and shoulders.

The post REVERSE WARRIOR first appeared on Yoga Magazine.

TREE POSE

root@ — Wed, 29 Mar 2023 09:47:07 +0000

HOW TO PERFORM

Stand tall in Mountain Pose (Tadasana), with your feet inner hip distance apart, hug your shins to the midline, push your inner thighs back and lift up through your rib cage .
Breathe and make a connection to the earth, spread your toes and equally press down with the four corners of your feet.
Focus on a point in front of you that is not moving.
Pour your weight into your left leg and lift your right heel.
Root your left leg steadily into the earth, inhale and bring the sole of your right foot to your left inner thigh.
Bring your hands into Anjali Mudra (prayer position in front of your heart) Hug your right foot and your left thigh together.
Push your thighbones back, especially your left one and keeping this, lengthen your tailbone down and extend from the core of your pelvis through your left leg into the earth. Breathe into your steadiness in this balance.
Inhale your arms up to the sky When you want to come out, gently exhale your arms down and release your foot at the same time Repeat on the other side, standing on your right leg.

BENEFITS .

Cultivates poise and focus. Calms the mind. Tones the leg muscles. Improves balance and posture. Gently opens hips.

MODIFICATIONS .

For a simpler version you can place your foot either at your ankle with your toes on the earth or onto your shin. Never place your foot on your knee. Your arms and hands can be by your side, in Anjali Mudra in front of your heart, or together up over your head. You can also play with moving your arms from side to side, imagining that you are a tree in the wind.

The post TREE POSE first appeared on Yoga Magazine.