Thursday, 23 November 2017

Blog Update

(Photo Credit: Jane Beadnell Photography (http://janebeadnellphotography.co.uk/)



Over the years I've loved sharing my knowledge of wellness and yoga with you all. I've wanted to share as much as possible, so I have been posting six times a week over the two blogs. However, I'm planning some new and exciting projects to share with you, and to give me the time to work on these, I won't be posting quite as frequently. I'll still be here though, and I look forward to continuing on our wellness and yoga journeys together.

Thank you for your support- sending my love to you all.

Please see below for my latest post!



Autumn transformation - from sad to happy

Please click on the video below to watch, 'Autumn transformation-sad to happy'-on my YouTube Channel.



Please read the disclaimer on the blog before following these videos -http://flexiladies.blogspot.co.uk/p/disclaimer.html



At this time of year many of us can feel low and for some it is much worse.  The short, dark days can result in fatigue, depression, changes in sleep patterns, changes in appetite etc.  In our video this week the intention is to lift mood and energise by opening up the chest which brings more oxygen into the body.  The meditation is one based on my experience of the natural world through which I hope to convey that although we seek outside of ourselves for something to make us happy, we already have all we need for happiness.  

You may also like the following on my 'sister' blog-

'Don't be sad, embrace the season'

'Herbal help for SAD (Seasonal Affective Disorder or winter depression'


If you are enjoying my videos and blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs.

Thank you

Namaste



Sunday, 19 November 2017

This week on 40plusandalliswell



This is a recipe everyone can enjoy and if you are feeding a crowd, increase the quantities - it makes a great sharing dish. 
Recipe on my 'sister' blog- http://40plusandalliswell.blogspot.co.uk/2017/11/meatless-monday-vegan-taco-pie.html

Fancy a change from pumpkin pie this Thanksgiving? This nice cream gives a nod to the classic whilst serving up something deliciously different.
Recipe on my 'sister' blog!- http://40plusandalliswell.blogspot.co.uk/2017/11/thanksgiving-vegan-peanut-butter.html

If you are enjoying my blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs. Please see-http://40plusandalliswell.blogspot.co.uk/p/blog-page.html

Thank you


Back pain – an introduction


My dad had Parkinson’s disease and was always falling.  Early one morning my mum rang to say dad had fallen and couldn’t get up.  I went straight to their home to help.  Getting him upright was easy but when you have Parkinson’s disease the message to ‘put your feet down’ takes a while.  I felt my back ‘go’.  There followed six weeks of pain.  Thankfully that was the only time in my life that I have suffered back pain.  Most of us do at some point and for many back pain is chronic making it the leading cause of absence from work. 

There are many causes of back pain and this is why it is imperative that you see your medical practitioner to ascertain exactly what exercises are suitable for your particular back pain.  For instance if your back pain is caused by osteoporosis, twists may not be for you and if you have a herniated disc or sciatica forward bends should not be included in your practice as they can worsen the condition.  The back pain we will be focused on in this series will be back pain caused by strained ligaments and muscles although I will also include sciatica.

If you can’t wait to start try practicing the following two asanas to help with your posture.

Tadasana – you can practice this anytime you have to queue for a bus, queue in the supermarket etc and no one will know.  Stand with your big toes touching, outside edges of your feet parallel.  Lift through your kneecaps, inner thighs moving back, tail bone lengthening towards the floor, spine lengthened, shoulders rolled back and down, arms relaxed by your sides and your chin level with the floor, back of your neck long. 

Dandasana – practice a variation of this with your knees bent when you are sitting at your desk, in your car, etc.  Sit tall on a block with your legs outstretched, big toes pointing straight up.  Roll your shoulders back and down and press your fingertips into your block or floor.  Your chin should be level with the floor, the back of your neck long.



Join me next week when we'll be looking at how improving posture can help with back pain.

If you are enjoying my videos and blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs.To make a donation please see-http://flexiladies.blogspot.co.uk/p/support-this-blog_44.html 

Thank you 


Namaste,



Thursday, 16 November 2017

Autumn transformation - from resistance to going with the flow

Please click on the video below to watch, 'Autumn transformation-from resistance to going with the flow'-on my YouTube Channel.



Please read the disclaimer on the blog before following these videos -http://flexiladies.blogspot.co.uk/p/disclaimer.html

This week’s theme ties in with last week’s when we were focused on moving from holding on to letting go.  Having let go of things in our lives that are not serving us. sometimes we fear going with the flow because change can be scary and it is better to stay with what we know but this can also mean we become ‘stuck’ unable to experience what the universe or inner knowing has planned for us.  

In our video this week my intention was to slow down with yoga flows and restorative poses in order to ‘listen’ to our inner knowing and bring acceptance to what our inner knowing is telling us.  The meditation is on a similar theme.

If you are enjoying my videos and blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs.

To make a donation please see-http://flexiladies.blogspot.co.uk/p/support-this-blog_44.html 


Namaste





Sunday, 12 November 2017

This week on 40plusandalliswell


This is a real autumn comfort bowl which I have made using apples and leeks from the allotment. Don’t be put off by the ‘toffee apple’ - it just adds a hint of sweetness and a nice flavour.
Recipe on my 'sister' blog-http://40plusandalliswell.blogspot.co.uk/2017/11/meatless-monday-vegan-toffee-apple.html

If you suffer from PMS or are experiencing the menopause this herb may help. Please see my 'sister' blog-http://40plusandalliswell.blogspot.co.uk/2017/11/herbal-help-for-pms-and-menopause.html

If you are enjoying my blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs. Please see-http://40plusandalliswell.blogspot.co.uk/p/blog-page.html

Thank you


Autumn yoga sequence– immune boost

At this time of year our immunity needs to be in tip top condition to fight off those annoying colds and more serious flu.  More than that however our immunity needs to be good to destroy cells when something goes wrong with cell division, a mistake that could potentially lead to cancer. 


Yoga can help boost immunity in several ways.  Please see 'How yoga helps boost immunity'.

The sequence below will help the body get rid of toxins that negatively affect immune cells by lighting the internal fire, agni using Sun Salutations and twists.  Chest openers help increase lung capacity relieving stress which negatively affects immunity.  Forward bends and inversions are also calming and increase circulation of blood and lymph which carry the immune cells to where they are needed and carry toxins produced when invading cells away for disposal by the body.  You will need a 2 blocks and a bolster or rolled up blanket.


Start in Tadasana, eyes closed or lowered and take a moment to bring your awareness to your physical body noticing any area you need to take care of as you practice.  Allow your breath to settle becoming slow and deep, settling into a smooth, natural rhythmical pattern.  Let go of any thoughts with each breath out.  When you are ready take a deep breath in through your nose, as you breathe out drop your chin to your chest, then on an inhale bring your chin back level with the mat, gently open your eyes. 



Please see 'Yoga Pose Gallery' for the Sun Salutations below. 
Sun Salutation A – 3-5 rounds
Sun Salutation B – 3 rounds


Rest in face down Savasana, your forehead on the back of your hands.


Cobra – tuck the toes of your right foot under and press the heel back.  Return the top of your foot to the mat. Repeat with the left foot. Bring your hands to armpit/chest, your forehead to the mat.  Inhale and as you exhale draw your navel back to your spine and lift using your back muscles.  Breathe out to lower. Repeat.  On your next repeat press lightly into your hands.


Extended Child Pose  - come towards the back of the mat, big toes touching, knees wide.  Place a bolster lengthways between your knees and rest over it with your right cheek on the bolster.  After a minute or two turn your left cheek to your bolster and rest another minute or two.  Inhale come up, place the bolster to one side.


Downward Facing Dog – come to all fours, breathe in and tuck your toes, breathe out and lift your hips into a Downward Facing Dog.  Hold for 5 breaths then inhale step your right foot forward, exhale step your left foot forward, inhale and slowly roll up to standing.


Intense Side Stretch – place your blocks at the top of your mat, one at each side. Stand towards the top of your mat and have your feet at hip distance. Your hands on your hips.  Step your left foot back and turn your toes out.  Bring your left hip forward to line up your hips with the front of your mat.  Squeeze your elbows together, inhale and lift your chest. Exhale come to flat back and bring your hands to your blocks (remember your block has 3 levels).  Stay here if you have high blood pressure, heart issues etc or inhale lengthen forward, exhale fold bringing the crown of your head down towards your knee.  Hold for a breath or two then inhale to flat back, exhale bring your hands to your hips, inhale come up slowly.  Exhale step your back foot forward and repeat second side.


Legs up the Wall - bring the short edge of the mat to the wall and sit with your right hip to the wall, your knees bent.  Swivel so that your legs are up the wall.  You can have your arms a little way from you’re your body, your arms overhead.  Stay here for several minutes then bend your knees, roll onto your right side and draw your knees up toward your chest.  Rest for a minute or two then slowly roll up.


Reclined Twist – lie with your knees bent, your arms a little way from your body, palms up.  Inhale, press into your feet to lift your hips then exhale lower your hips a little to the left.  Inhale and as you exhale lower your knees to the right.  Support your knees with one or two blocks if you need to.  If you have no problems with your neck, turn your head to the left.  Hold for a few breaths then when you are ready, inhale back to centre.  Repeat second side. 


Shoulder Bridge – lie on your mat with your knees bent.  Inhale lift your hips and support your hips with your hands, thumb side out.  Alternatively support your hips by placing a block lengthways under your tail bone and have your arms by your sides.  Do not turn your head while holding.  Hold for a few breaths then remove your hands or block and slowly dot your spine down.  Hug your knees in and rock from side then rest in Savasana.


Alternate Nostril Breathing – sit on a block in Easy Pose.  Let the back of your left hand rest on your thigh, first finger and thumb joined.  Fold the index and middle fingers of your right hand in towards your palm.  Hover your right thumb over your right nostril, your right ring finger over your left nostril.  Take a few breaths to centre then close your right nostril with your right thumb, breathe in through your left nostril.  Close your left nostril as you open the right and breathe out through the right nostril.  Breathe in again through the right nostril, close the right nostril as you open the left and breathe out through the left nostril.  Breathe in through your left nostril and continue for a few minutes.  To finish breathe out through the left nostril and sit to feel the effect of the breath practice. Please see my YouTube channel for the video instructions, 'Oh no it's Monday! Breathing technique for calming'.

You may also like:-

An autumn ayurveda recipe

On my YouTube Channel you will find the Playlists, 'Autumn yoga series' and 'Autumn transformation'.

If you are enjoying my videos and blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs.

To make a donation please see-http://flexiladies.blogspot.co.uk/p/support-this-blog_44.html 

Thank you

Namaste