Friday, March 24, 2017

march pose: wide-angle seated forward fold

upavistha konasana
How to do it:
1. From sitting, start to extend your legs out to the side comfortably. You may sit on a folded mat or blanket for support
2. Outwardly rotate your thighs, so your knee caps point up and flex your feet, rooting down through your heels
3. Lengthen the spine, and begin to walk your hands forward, bending at the waist.
4. Maintaining a nice flat back, relax the shoulders and soften the back of the neck. You may bring your hands or forearms to a block for support

Benefits:
  • Stretch the back of the legs, inner thigh and groin
  • Opens the hips
  • Strengthens the spine





Tuesday, February 28, 2017

february pose: supported corpse

salamba savasana
How to do it:

1. Align the blocks, one on the highest level and other on the medium height.
2. Place a bolster or folded blanket to rest on the blocks for support
3. Lie with your back and head against the bolster
4. Legs can be straight out in front or bent (if bent, place blocks under your thighs for support)
5. Rest the arms by your side

Close your eyes and breathe in this comforting restorative pose for 5-10 minutes. To come out, slowly roll over to one side.

Benefits:

  • Calms the brain
  • Reduces stress and headache
  • Relaxes the body and helps lower blood pressure




Saturday, January 28, 2017

january pose: revolved garland

parivrtta malasana
How to do it:

1. Start standing up tall. Separate your feet a bit wider than hip width, and start to bend your knees sitting low in a squat.
2. Root down through your heels. If your heels do not touch the ground, you may roll the back of your mat to rest them there or sit onto a block.
3. Separate your knees wider than your torso, lift the chest and draw your sitting bones down.
4. Bring your hands to your heart, pressing your elbows against your inner thighs working to bring your thumbs towards the centre of your chest
5. Keeping a nice straight spine, reach up through the crown of your head.
6. Straighten your left arm out on the inside of your left leg.
7. Revolve your chest open to the right and raise your right arm up. Gaze up towards the extended hand.

Hold for 5-10 breaths then release and switch sides.

Benefits:

  • Opens the hips, chest and shoulders
  • Improves digestion
  • Relieves lower back tension 



Sunday, January 1, 2017

2017...I'm ready for you!

As I look back on this past year, I can't help but smile knowing I am surrounded by such amazing people. 2016 brought on many fun times, challenges, tons of laughs, but also loss, tears and change. What's life without any of that? When we least expect it, life throws us curveballs and we either have to choose to sink or swim through it.

Now this new year is all about doing what I love, being with those I love and striving to be the best version of myself, 365 days of the year. Our bodies are put on this earth for a limited time, so let's make it worthwhile. Quit dwelling about the past and focus on the present. Stop convincing yourself you can't, just go for it. Negativity brings bad energy to your mind, soul and body and reflects back on those around you. Keep your true friends close and say goodbye to those that bring you down. This is all about new beginnings.

As my holiday break of sleeping in late and staying in PJ's comes to an end and turns into early morning rises and downtown commutes, my reality and vision is still going to be very prominent. Focus, learn, balance, educate, teach, reward and give...all while having fun. If it's not fun, move on. 2017...I'm ready for you!

"Don't let the lessons, the experiences of the past, dampen your enthusiasm for beginnings. Just because it's been hard doesn't mean it will always be that difficult. Don't let the heartbreaks of the past cause you to become cynical, close you off to life's magic and promise. Open yourself wide to all that the universe has to say. All parts of the journey are sacred and holy. Take time to honour the beginning" - Melody Beattie

Thursday, December 29, 2016

december pose: revolved head-to-knee

parivrtta janu sirsasana
How to do it:
1. Start sitting with your legs out wide
2. Bend your left knee, bringing your heel to your groin
3. Take a deep breath in, and as you exhale start to lean to the right.
4. Bring your right hand to your right shin, ankle or foot. To go deeper, bend your right elbow and bring the arm to the inside of the right leg.
5. Revolve and open your chest up towards the ceiling.
6. Inhale, raise your left arm up and place the hand behind your head for support or reach it up and over to grab the outer edge of your right foot.
7. Turn your head to look up

Stay for 10-15 breaths, then very slowly unwind and come upright. Repeat on the other side.

Benefits:

  • Stretches the spine and shoulders
  • Improves digestion 
  • Opens the hips 



Wednesday, November 30, 2016

november pose: revolved wide-legged standing forward fold

parivrtta prasarita padottanasana
How to do it:

1. Start standing wide, with your toes turned in slightly and your heels slightly out. Ensure that the edges of your feet are parallel with the edges of your mat.
2. Bring your hands on your hips. On an inhale lengthen the spine, and as your exhale begin to hinge from your hips and fold forward over your legs.
3. Bring your hands to the ground or a block.
4. Bring your left hand to centre, stacking your left shoulder over your left wrist. Bring your right hand to your hip.
5. Take a deep breath in, lengthen the spine reach through the crown of your head. As you exhale, start to open your chest and twist to the right.
6. Reach your right arm up, gazing up towards your extended hand or rotate the arm to grab the inside of your left thigh

Hold for 5-10 breaths, then release and switch sides. To come up, bring your hands back to your hips. On an inhale, rise up with a flat back.

Benefits:

  • Stretches hamstrings, calves, low back and spine
  • Strengthens upper back and shoulders
  • Opens hips


Thursday, October 27, 2016

october pose: one-armed shoulder stretch

eka bhuja swastikasana varation
How to do it:
1. Start lying down on your belly and extend your right arm out to the side, level with your shoulder and palm facing down.
2. Take a deep breath in, and as you exhale roll onto your right side, staying on your shoulder.
3. Rest your head on the ground or on a block
4. You may lift your left leg up and bend your knee placing your left foot behind you for support.
5. Left hand can rest in front of you or lifted in the air


Stay for 10-15 deep breaths then slowly roll back onto your belly. Release both arms by your side and turn your head to the left. Notice the sensations in your body then repeat on the other side.


Benefits:
  • stretches the upper arm and shoulder
  • calms the mind
  • releases tension in the neck and shoulders