Suffer from a sore neck or back whilst driving? These simple stretches can prevent stiffness on long journeys this summer. Yoga teachers, Eloise Skinner and Daisy Proctor advise on the simple poses you can practise, behind the wheel and before embarking on your next car journey.

FORWARD FOLD

Perfect for outside of the car or whilst stopping at the service station, a forward fold is great for calming the mind and deeply stretching and lengthening the hamstrings and calves.

Stand tall, then exhale as you bend forward at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Keep a slight bend in your knees. Breathe and stay here for a few moments. To release, place your hands on your hips. Draw down through your tailbone and keep your back flat as you inhale and return to stand. Take your time to unravel, starting with your tailbone, then your lower back, mid-back, upper back and neck. When you get to the top, take a few slow rolls of your shoulders up, back, down and round.

NECK ROLLS

Perfect for both the passenger and the driver, neck rolls relieve tightness and soreness in the neck. Brace your core and pull your shoulders down and back. Tip your head gently to the right side, lowering your ear toward your right shoulder. Hold the stretch there. Roll your head gently forward, dropping your chin toward your chest. Hold. Then finish with the left side. Repeat an equal number on both sides.

MODIFIED SEATED CAT AND COW

To release tension of the neck, spine, shoulders and back a modified seated cat and cow can work wonders. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow.” Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.” Repeat several times.

WRIST ROTATIONS

For wrists, try gentle rotations in small circles – one way for a few rotations, then reverse. You can also try a supported stretch – use one hand to gently bend back the palm of your other hand until you feel the stretch in your wrist. Repeat on both sides.

EAGLE POSE ARMS

If you’re a passenger on the journey, this stretch is great for targeting the upper back. Reach both arms out in front of you and wrap your left arm over your right, crossing the left elbow over the right upper arm. Place the back of hands or palms together. If this is too much for you, give yourself a hug, hands to shoulders.

Car rental experts Sixt, teamed up with yoga experts, Eloise Skinner and Daisy Proctor, to lend their expert advice on how to look after your body on road trips and ensure you’re experiencing the most comfortable journey.

The post CAR YOGA first appeared on Yoga Magazine.

Photographer: Chris Singer, @chrissingerme
Model: Nadine Brandl, @nadinebrandl
Production: Karin Singer-Golliasch, @iamkarinsinger

YOGA Magazine is thrilled to unveil a captivating compilation of yoga poses, skilfully captured by renowned photographer Chris Singer. In this extraordinary collaboration, Singer has expertly captured the grace and poise of Nadine Brandl, a multitalented individual who has excelled as an Olympic synchronous swimmer, Cirque du Soleil artist, and now, a dedicated yoga teacher in the vibrant city of Los Angeles. Join us as we delve into a visual journey that harmoniously merges athleticism, artistry, and the transformative power of yoga. Enjoy the seamless blend of movement and stillness, as we showcase these awe-inspiring yoga poses that will inspire your own practice and ignite your passion for the ancient art of yoga.

PINCHA MAYURASANA (FOREARM STAND VARIATION)

MALASANA (DEEP SQUAT)

ARDHA CHANDRASANA (HALF MOON POSE)

IT IS A CREATION FROM NADINE A “BALANCE VARIATION”

GARUDASANA (EAGLE POSE)

VASTISTHASANA (SIDE PLANK VARIATION)

CAMATKARASANA (WILD THING)

TITTIBHASANA (FIREFLY POSE)

EKA PADA KOUNDINYASANA (FLYING SPLIT)

NATARAJASANA (DANCER’S POSE)

The post HARMONY IN MOTION first appeared on Yoga Magazine.

Words: Daine Ashfield

Finding it hard to focus? Remove the chattering of your mind with a concentration practice. We often feel frustrated when outside noises or disturbances such as dogs barking, police sirens and noisy neighbours interrupt our train of thought during times when we really need to concentrate or if we are trying to sleep. Although these external commotions can be very off-putting, the worst offender when it comes to distraction is our minds! Our minds are such chatter-boxes – they just love to gossip, plus they really enjoy making up “what if such-and-such happens?” stories and scenarios – it can often be hard for us to turn the jibber-jabbering off. Sometimes hearing a certain song on the radio can conjure up a thousand memories leading us on a journey down Memory Lane and prompt us to wonder “where on earth did that thought come from?” Plus that certain song can then stay stuck in our head all day long which can be incredibly annoying! Other times our minds dwell on the past – we think about things we should have said or done, or things we shouldn’t have said or done – and then we play these scenes over and over again in our minds – which, in all honesty, can be seen as a form of self-torture! There are also times when our minds are looking ahead to the future – thinking about items we need to source or buy, things we need to get done or plan for, etc., etc. It’s little wonder that we don’t often appreciate the present moment because there’s always just too much to think about! If only our minds had an ON/OFF switch!

Our minds are definitely complex and complicated working machines which can all too often become so distracted that we forget what we are doing and leave the house with the bath still running! However, quietening and stilling the mind when there are a million thoughts fighting to be heard in our heads can be achieved with the help of yoga. Working with a yoga concentration practice – known as Dharana – can help to remove that constant “chitter-chattering” of the brain, improve our memory, balance the nervous system, bring more clarity to the mind and can also help relieve headaches and reduce anxiety and depression by bringing our focus to just one object or subject. The best thing is you don’t have to be a yogi or even be able to touch your toes to work with a concentration practice, and there are an abundance of different techniques and practices to try. Some practices use an object to focus upon – such as a pebble, a crystal or even a chocolate chip cookie! – others may include the use of a mudra or hand gesture to intensify our intention, so it’s worthwhile to experiment with a few and find the most effective concentration practice that works best for you. The following is a simple five minute exercise to practice in times when we know we need to focus on something with our full and undivided attention, or if we are having trouble nodding off at night.

DHARANA

To begin with, sit comfortably or make yourself comfortable in bed if you are using this practice to induce sleep. Whether you are sitting on a chair or on the floor propped up with cushions – maybe with your back up against a wall – make sure you are comfortable and encourage your spine to be tall, shoulders back and down, and your chin parallel to the floor. If you are lying down, tuck the chin in ever so slightly to feel the length in the spine. Hands may either rest on your thighs, in your lap or wherever feels right for you. Take a few deep, easy breaths to settle the body down, lower the heart rate and quieten the mind. Now breathe in deeply, and as you do so, take the shoulders up towards the ears – as high as you can take them. And then as you breathe out, slowly roll the shoulders back and down as far away from the ears as you can. Repeat five times, working the movement of the shoulders with the breath, and then softly close your eyes. Take a quick body check to make sure that your body isn’t feeling any twinges or niggles anywhere and if so, adjust yourself so that your body is so comfortable and relaxed you have absolutely no desire to move, but know that if you need to move at any time it’s OK. The easiest way to bring our focus into the present moment is by being breath aware, so to begin with guide your awareness towards your breath and just listen and tune in to the gentle rhythm of your breathing. Continue to notice the breath gently coming and going – not analysing, altering or controlling the breath – just watching and being aware of the body slowly and gently breathing itself. The breath comes and goes naturally, steadily, easily and peacefully.

Once your breathing feels totally relaxed, begin to breathe more fully and deeply, encouraging the breath to come all the way down towards the belly so that you notice the stomach gently rising and falling with the breath – imagine your stomach is a like balloon which is gently being inflated. Slowly begin to extend your exhalation – this is the breath of relaxation – so keep breathing in deeply, but make your exhale last as long and as slow as you possibly can. Begin to let go of any discomforts. Begin to let go of any thoughts. Let your breath become your focal point and ignore any thoughts that pop into your head. Now bring your entire focus and concentration towards the tip of your nose, and notice the cool air entering the nostrils as you breathe in and the warm air leaving the nostrils as you breathe out. Keeping your awareness on your nose, bring all of your focus towards your right nostril. As you next breathe in, follow the breath coming in through the right nostril and imagine it travelling up and over the bridge of the nose, and as you breathe out feel the breath coming out through the left nostril. Then as you next breathe in, focus on your left nostril, following the breath coming in through the left nostril, crossing over the bridge of the nose and coming out through the right nostril.

And continue breathing in this way with all of your total focus and concentration on the breath coming and going through the alternate nostril – don’t worry if you lose track, just picking up where you left off. Should any thoughts develop, or if the mind wants to wander off or make up a story, take these thoughts to the back of the mind and bring your total focus back to the breath coming and going over the bridge of the nose like a rainbow. After a few minutes slowly open your eyes and gently let go of the practice, coming back to your normal relaxed breathing. Feeling rejuvenated, refreshed, more centred and grounded. Tune in to your whole body and take a few moments to notice how calm and relaxed your body feels. If you are seated, slowly begin to wriggle the fingers and the toes, take a few shoulder rolls, softly move the head from side to side, then whenever you are ready gently stretch out or move anything that feels good to release. And if you are lying down in bed, could you snore a bit quieter please – I’m trying to concentrate!

Diane Ashfield (aka Yoga With Dash) is a British Wheel of Yoga teacher with classes on line and in the London Borough of Bromley. She has been practicing yoga for over 25 years and has a lighthearted, non-fussy approach to her teaching, primarily focussing on appreciating and enjoying the journey towards asana. Diane is also a qualified Reiki therapist and tarot reader. E-mail dianeashfield@yahoo.com for more information on classes or find her on Instagram @yogawithdashuk

The post Time To Concentrate first appeared on Yoga Magazine.

Words: Sunita Nair

INTRODUCTION

In the world of yoga, there are poses that capture our attention and challenge us physically and mentally. One such pose that has gained popularity over the years is Pigeon Pose, also known as “Eka Pada Rajakapotasana” in Sanskrit. This deep hip opener offers a myriad of benefits for both the body and mind. In this article, we will explore the power of Pigeon Pose and how it can enhance your yoga practice and overall well-being.

ANATOMY AND ALIGNMENT

The Pigeon Pose primarily targets the hips, glutes, and lower back. The pose is performed by bringing one leg forward, bent at a 90-degree angle, while the other leg extends straight behind. The front foot is positioned near the opposite hip, allowing the knee to point outwards. The back leg rests on the ground, with the top of the foot facing down. The hips remain squared to the front of the mat, promoting proper alignment and ensuring an effective stretch.

PHYSICAL BENEFITS

DEEP HIP OPENING

Pigeon Pose provides an intense stretch to the hip rotators and external hip muscles. It helps release tension and tightness in the hips, which is especially beneficial for those who spend long hours sitting or have sedentary lifestyles.

ALLEVIATION OF LOWER BACK PAIN

Pigeon Pose can be therapeutic for individuals experiencing lower back pain. By stretching the hip flexors and releasing tension in the lower back, this pose offers relief and promotes spinal alignment.

INCREASED FLEXIBILITY

Regular practice of Pigeon Pose can lead to improved hip flexibility and range of motion. It helps lengthen and loosen tight muscles, enhancing mobility and reducing the risk of injuries in other physical activities.

IMPROVED DIGESTION

The compression of the abdominal area in Pigeon Pose stimulates the digestive organs, aiding digestion and relieving digestive discomfort. It can also help alleviate symptoms of constipation.

MENTAL AND EMOTIONAL BENEFITS

STRESS RELIEF

Pigeon Pose provides an opportunity for deep relaxation and surrender. As you settle into the pose, focusing on your breath and letting go of tension, you can experience a sense of calmness and release of stress.

EMOTIONAL RELEASE

The hips are known to store emotions and tension. Pigeon Pose can facilitate the release of emotional blockages and stagnant energy, allowing for emotional healing and a greater sense of emotional well-being.

MIND-BODY CONNECTION

Engaging in Pigeon Pose requires mindful awareness and concentration. By connecting with the breath and sensations in the body, you can cultivate a stronger mind-body connection and enhance your overall mindfulness practice.

MODIFICATIONS AND VARIATIONS

Pigeon Pose offers various modifications and variations to accommodate practitioners of different levels and body types:

1. SUPPORTED PIGEON
   • Placing a folded blanket or bolster under the hip of the bent leg can provide support and make the pose more accessible, especially for those with tight hips or knee issues.
2. RECLINING PIGEON
   • For individuals who find it challenging to maintain an upright position, reclining pigeon pose can be practiced by lying on your back and crossing one ankle over the opposite thigh, gently pressing the knee away from the body.
3. KING PIGEON
   • King Pigeon Pose, or “Eka Pada Rajakapotasana II,” is an advanced variation of Pigeon Pose that involves reaching back to grab the foot of the back leg. This variation deepens the hip opening and intensifies the stretch.

CONCLUSION

Pigeon Pose is a powerful and transformative yoga posture that offers a multitude of benefits for both the body and mind. Regular practice of this pose can lead to increased flexibility, improved hip mobility, relief from lower back pain, and enhanced emotional well-being. Remember to approach Pigeon Pose with patience, respect your body’s limits, and explore modifications and variations that suit your individual needs. Embrace the power of Pigeon Pose and unlock its transformative potential in your yoga practice.

Suniti Niar learned and practiced yoga since a very early age. She is currently a yoga teacher based in New Delhi. Sunita has dedicated her life to study, practice, and teach yoga. With over 25 years of experience, Sunita has trained numerous students and has conducted workshops and retreats . Passionate about promoting the benefits of yoga, Sunita actively engages in community outreach programmes.

The post THE POWER OF PIGEON POSE first appeared on Yoga Magazine.