ENTRIES

LIGHTNESS

This entry is a little esoteric, so be warned. 

Life gets a little heavy some times ... and what I've realised in response to the heaviness is that if I can find lightness in my body, it will translate to my mind. 

I use my yoga practice to strengthen, ground and to stabilise, but more recently I've been introduced to the concept of "having light touch" whilst practicing (by my amazing yoga teacher Suzi Carson).

Not only has this changed my attitude in practice, I now feel lighter in day to day life. 

Feeling lighter for me means that I'm responding rather than reactingI'm listening more than I'm talking and I'm seeing things for what they are, not what I assume they are.  

A very simple exercise to gain some understanding of lightness in the body is to sit against the wall (with height underneath the buttocks), have the whole spine supported by the wall, breathe and to imagine that your spine is floating. 

Have a go... x 

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LAID BACK IN SUPTA VIRASANA

Supta Virasana is a back bend or a front body opener, depending on how you look at it. Be mindful of knees and lower back in this asana and take your time to get in to it. 

  • Use a block to place between the feet / ankles, actively squeeze the block with the ankles
  • Place the toes slightly wider than the ankles
  • Sit onto block as pictured above and press the inside edge of the foot into the floor actively, maintain this through out posture
  • Lower the body down onto the back support, this support should be for the shoulder blades and the head
  • The head should be slightly alleviated so the back of the neck is long 
  • Lift the buttocks up, tilt the pelvis back, draw the top buttocks to lower buttocks so you are long through the lower spine.
  • You can adjust block to a higher height to support the buttocks being lifted
  • Rest the arms above the head and shut the eyes
  • Stay here for 3-10 minutes

Supta Virasana an be done -

- After eating, the lack of circulation to the legs means the blood will move to the digestive area

- During menstruation to allow extension (opposite of cramping) in the lower abdomen

- If your legs are prone to swelling. The cut off of circulation to the legs will encourage extra blood flow to the legs when you come up and out of this posture. 

FEETS

One of the best pieces of advice I've been given ...

"Walk as though you have feet and legs, not just a spine and a head."

Sounds obvious, however, I started noticing my feet and legs when I was walking down the street, and realised how little I would usually pay attention to them.

Notice your feet when you walk.

Notice your legs.

Pay attention to that that is holding you up and potentially ground yourself by observing what is grounding you. 

 

 

YONI SUNNING

All to often our yonis get forgotten. They are covered up and kept in the dark.

Get your yoni out this summer in the privacy of your back yard or a quiet beach. If it's chilly you can always do this from inside by a window. 

Simply take your bottom half clothing (including knickers), spread your legs and face the sun (can also be own in moon light). Breathe and stay present, try not to use your phone / laptop / gadgets during this time. 

Getting some vit D on your V can help with yeast infection, freshening your scent down there and other minor genital issues.

It allows an opportunity for light and warmth into a part of your body which tends to be damp and dark.

GIve it a whirl <3

 

 

 

 

ARM VARIATIONS

Above are three arm variations that can be done through out your day to encourage blood flow to hands and arms and loosen tightness in the upper back and shoulders. 

HINT 

These are especially relevant if you drive or sit at a computer or desk a lot

They can be done at any stage of your cycle.

You can use a strap or rope to hold on to if you cannot grip the hands for the first variation

If you cannot get arms into pray pose behind your back, simply grab on to opposite elbows. 

SUN SALUTES

Sun salutes are a fantastic practice for when you feel as though you've got energy to burn and when you have no illness or injury. 

It can be helpful for focus if you move through them in time with your breath. 

The above sequence is a beginners option for practicing sun salutes.

Not appropriate for menstruation.

 

THE FOUNTAIN OF YOUTH - VIPARITA KARANI

This posture has been referred to as the fountain of youth because of it's profound restorative effects. This is a pose for un-doing and for observation. It can be a great posture to do at the end of the day for 10-15 minutes with mindful breathing. 

TIPS

  • Make sure your buttocks are close into the wall.
  • It is good to do this asana on a sticky mat to allow you to tuck your shoulders a little underneath. This action will help open your chest.  
  • Also lengthen the back of your head  away from your shoulders before you begin to relax into the pose.
  • Not appropriate for menstruation. 

SUPTA BADDHA KONASANA

Supta baddha konasana is an asana that opens the lower abdomen to increase blood circulation and improve digestion. 

The asana is slow enough to gently stretch the inner thighs and, over time, increase the range of motion in the hips. 

When practiced with mindful breathing. supta baddha konasana may calm the nervous system and reduce pain associated with menstrual cramps. 

  • Have two yoga blocks near you to begin
  • Lie on your back with a folded blanket underneath the head for support
  • Bend one knee at a time so the soles of the feet are on the floor, close to the buttocks.
  • Bring the soles of the feet to touch, actively press them together 
  • Shift the feet as close to the buttocks as possible.
  • Place one block underneath the top of each thigh, so the block catches the weight of the leg
  • Draw the top buttocks down to the lower buttocks, to lengthen out the lower spine
  • Draw the lower spine towards the floor
  • There is no strain in the lower back or knees
  • Shut the eyes, draw the chin close to the chest
  • Place the arms and hands beside the body with the palms facing up
  • Breathe into the chest, chest rises and expands
  • Breathe out of the navel as though your breath was winding out of the belly button

Inhale – chest expands

Exhale – navel softens to spine

PELVIC TILT

 

The pelvis is a boney structure that supports the spine. It's important to consider the way you tilt your pelvis because it will greatly impact how you will position the rest of your spine. 

HINTS

When seated on a chair or when bending forward, tilt your pelvis forward. This will not only encourage the base of the spine to move in the appropriate direction, but will also lengthen lower back and hamstring muscles. 

When standing upright tilt your pelvis slightly back (to avoid sway back). If doing backward bends in yoga or any exercise movements, really tilt the pelvis back (top buttocks drawing to lower buttocks). This will lessen compression in lower spine.