Sunday, 24 September 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!



This week on 40plusandalliswell


Earthy flavours beckon at this time of year as we move into autumn and so these mushroom burgers are just the ticket. 
The surprise salad has pretty, blue borage flowers which are edible and pot grown radish.
Recipe on my 'sister' blog- https://40plusandalliswell.blogspot.co.uk/2017/09/meatless-monday-mushroom-quinoa-burgers.html

Age reverse- look after your gut to stay young. See my 'sister' blog to read how a healthy gut flora can help you stay young- http://40plusandalliswell.blogspot.co.uk/2017/09/age-reverse-look-after-your-gut-to-stay.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 

Youth boost yoga – youthful digestion

A healthy gut is essential to keep you feeling and looking young.  For more on this please see ‘Age reverse - look after your gut to stay young’.  Yoga can help keep your gut healthy by stimulating digestion and elimination.  It is important to avoid constipation which can lead to toxins building up in the gut which in turn affect the gut bacteria.  We can encourage the movement of the products of digestion through yoga twisting poses and poses which compress and stretch the abdomen.  Squats encourage apana, the downward movement of energy which is responsible for elimination.  According to B.K.S.Iyengar’s ‘squeeze and soak’ theory, when you twist, you squeeze stale blood from your abdominal organs and when you release the twist, your abdominal organs get a fresh supply of oxygenated blood. In this way your digestive organs remain healthy. 


Try the following sequence to maintain youthful digestion.  You will need a block or two and a cushion.
Start with several rounds of Sun Salutations to ‘light’ the digestive fire agni.  Please see 'Yoga Pose Gallery'.


Hero pose – come to kneeling with your knees together.  Using your hands to take your calf flesh out to the sides, sit down between your heels.  If this is too much for your knees place a block or blocks and maybe a cushion between your feet until you feel comfortable.  If you feel uncomfortable in your ankles, place a rolled up towel under them.  When you are comfortable join your first finger and thumb in a mudra and rest the back of your hands on your thighs.  Gently close your eyes.  Stay here for a minute or two watching your breath.  To come out of the pose, come to all fours and remove any props.  In an all fours position, stretch out your right leg and press your heel back to restore circulation to your right leg.  Repeat with your left leg.  Hero pose improves digestion.


Cat/Cow – come back to all fours, inhale lift your head and chest, exhale tuck your chin and arch through your back.  Continue for several movements.  Cat/Cow alternately stretches and compresses the abdomen stimulating the gastrointestinal tract.


Extended Child Pose – come towards the back of your mat, big toes touching, take your knees wide.  Walk your hands forward bringing your head to the mat, a block or a cushion.  Press your tailbone back as you stretch forward.


Bow pose – come to lying on your tummy forehead  on the mat and your arms down by your sides.  Bend both knees and reach to hold the outsides of your feet, your ankles or your shins.  If you cannot reach use a belt.  Inhale press your feet up and back, lifting your head and chest off the floor.  Alternatively bring your hands to armpit/chest level inhale, press lightly into your hands to lift, hold for a breath then lower on the breath out.  Bow pose stretches the front of the body stimulating the abdominal organs.



Child pose variation – sit back on your heels, make fists with your hands, place your hands on your abdomen and fold bringing your head to a cushion or to a mat.  Hold for a few breaths then come up slowly on an inhale.  This variation of Child’s pose stimulates digestion. 


Downward Facing Dog variation – come onto all fours, breathe in tuck your toes, breathe out lift your hips to Downward Facing Dog.  Take a breath in and take hold of your right ankle, breathe out and twist your body to the right.  Hold for a breath or two then breathe in to come back to centre.  Repeat second side or if you wish take a Child’s pose between sides.  Make your way up to standing.  This twisted version of Downward Facing Dog refreshes the abdominal organs.


Goddess Squat – take your feet wide and turn the toes out to the corners of the mat.Bring your arms into Cactus and bend both knees as you lengthen your tailbone towards the mat.  Breathe in straighten your legs, take your arms up, breathe out, bend your knees, bring your arms into Cactus.  Repeat several times.  Goddess squat works with apana, the downward force of energy that is responsible for elimination.



Apanasana – come to lying on your back.  Draw your right knee in towards your chest, holding on just below the knee or, if you have knee issues hold on behind your thigh.  This stimulates your ascending colon.  Hold for a few breaths, release your right leg then repeat with your left leg to stimulate your descending colon. Repeat both legs. Apanasana also works with the downward force of energy.


Reclined twist – lie with your knees bent and cross the right leg over the left.  Inhale press into your left foot to lift your hips, exhale lower your hips a little to the right. Take your arms out at shoulder height.  Breathe in and as you breathe out release your legs to the left.  Support your legs with blocks or a cushion if they are not in contact with the floor.  You may turn your head to the right if you have no neck issues.  Breathe in to come back to centre, uncross your legs.  Repeat second side.  Take a full body stretch to realign your spine.


Savasana – rest back in savasana for 5-10 minutes. 



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 

You may also like:-
Youth boost yoga-Spinal flexibility
Youth boost yoga-Young at heart
Youth boost yoga-Hearing loss
Youth boost yoga-Skin and hair
Youth boost yoga-Happy hormones

Thank you.


Namaste,





Tuesday, 19 September 2017

Strength and flexibility - hips

Please click on the video below to watch, 'Strength and flexibility-hips'-on my YouTube Channel.



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

In yoga we focus a lot on hip flexibility because in the west we tend to have tight hips because of our lifestyles. We tend to sit a great deal with our knees forward - thing of driving our cars, sitting at our desks or on our sofas.  But combined with hip flexibility there needs to be hip strength.  The muscles of the hips need to be strong for correct pelvic alignment and preventing back pain.The hip muscles also support the head of the femur in the hip socket and this is important to stabilise the movement of the leg.

In our video this week we work on combining hip strength and flexibility.  The meditation is a guided body scan to take the focus away from the head and into the body in order to relieve stress. The reason I have chosen this is because the hips are where we store negative emotions including our stressors.


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 




Sunday, 17 September 2017

Thank you!!

This week I would like to say a huge thank you to Sonya for her kind donation to the upkeep of this blog. It is really appreciated! x 

This week on 40plusandalliswell


Courgettes are coming to the end of their season right now so I am using some to make some courgettini, a great low carb substitute for pasta. I'm also making a pesto with homegrown basil- add some roasted veg and you have a yummy lunch!
Recipe on my 'sister' blog-https://40plusandalliswell.blogspot.co.uk/2017/09/courgettini-with-basil-pesto-and.html

In the 'Age reverse' series on my 'sister' blog this week, there are tips on keeping your hormones happy as you age- http://40plusandalliswell.blogspot.co.uk/2017/09/age-reverse-hormones.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

Youth boost yoga – happy hormones



Your endocrine system consists of several glands that secrete hormones.  These glands are the pituitary, hypothalamus, thyroid, parathyroid, thymus, pancreas, adrenals, ovaries ad testes.  The hormones from these glands are secreted into the blood and control bodily functions such as blood sugar levels, metabolism, immunity, and response to stress. As we age however some of these hormones may diminish affecting our wellbeing. For more on hormones please see my 'sister' blog, 'Age reverse-hormones'. Yoga can help balance hormones by increasing circulation bringing fresh, oxygenated blood to the glands to keep them functioning optimally with the attendant wellbeing for you.  Try the following sequence to oxygenate your blood, and stimulate your endocrine glands.  You will need two blocks and a cushion. 
Warm up with 3 rounds of Sun Salutation A and 2 rounds off Sun Salutation B (please see ‘Yoga pose gallery’) then rest in Child’s pose until your heart rate and breath return to normal.  Child’s pose is calming for the adrenal glands.  When you are ready come onto all fours.
Cat/Cow – from all fours, inhale lift your head and chest, exhale tuck your chin, arch your back.  Continue for several moves.


Sit back on your heels and gently tap your breast bone with your fingertips to stimulate your thymus gland which produces your immune cells.



Puppy – come back to all fours and keeping your hips lifted, walk your hands forward bringing your forehead to the mat and melting your heart towards the mat.  If this is hard on your shoulders either take your hands wider or interlace your fingers above your head.  To come out of the pose walk your hands back to all fours then take your bottom back to your heels to rest in Child’s pose.  Puppy pose is a back bend.  By opening the chest, it brings more oxygen into your body to nourish your glands. It also stimulates the adrenal glands.   


Downward facing Dog – when you are ready come back to all fours.  Inhale tuck your toes, exhale lift your hips into Downward facing Dog.  Alternately bend your knees deeply for ‘Walk the Dog’ to loosen your hamstrings.  Downward Facing Dog is a half inversion bringing fresh blood to the pituitary (‘master gland’), hypothalamus, thyroid, parathyroid and thymus.  After several moves walk your feet forward then roll up to standing.



Intense side stretch – step to the top of the mat and take your feet to hip distance.  Step your left leg back and turn your toes out.  Level up your hips to the front of the mat then either hold your elbows behind your back or take your hands into reverse prayer position.  Inhale lift your head and chest, exhale fold to flat back.  Stay here if you have heart or blood pressure issues otherwise breathe out and release the crown of your head down.  Hold for 3 breaths then come up on an inhale.  Intense side stretch combines a back bend and a forward bend to oxygenate the blood, stimulate the adrenals and nourish the pituitary, hypothalamus, thyroid and parathyroid.


Camel – come to kneeling on your mat – if you need some padding fold your mat over.  Take your hands into the small of your back, fingers pointing down.  Inhale lift your chest, squeeze your elbows together.  Hold for 3 breaths then take a Child’s pose.  Either repeat this variation or if you want to go further, tuck your toes, take your right hand to your right heel, your left hand to your left heel, lift your chest and press your thighs forward.  Look down towards your chest or, and only if you are absolutely sure of your neck, release your head back.  Take a Child’s pose.  Camel pose is a back bend – it oxygenates the blood, stimulates the adrenals and nourishes the pituitary, hypothalamus, thyroid and parathyroid.



Rabbit – (Note-this pose is not for everybody-if you have blood pressure issues, heart problems, neck problems or you don't like weight on the top of your head, you may want to skip this pose). When you are ready sit back on your heels and place a cushion a little way in front of you. Interlace your fingers behind your back, inhale lift your chest, exhale take the top of your head to a cushion as you lift your hips and arms.  To come out inhale lower your arms and slowly come up.  Rabbit pose brings oxygenated blood to the pituitary, hypothalamus and thyroid.


Supported Legs up the Wall – lie on your mat with your knees bent.  Inhale press into your feet and lift your hips to place two blocks under your hips.  Draw the top block towards you, lower you hips and lift your legs.  The top block will tip to support your lower back. Hold for a minute or so. To come out of Supported Legs up the Wall lower your feet to the mat, inhale lift your hips, remove the blocks then hug your knees in.  

If for any reason such as high blood pressure, heart issues, glaucoma or neck issues you feel this pose is not for you, maybe practice Supported Shoulder Bridge instead – lie with knees bent, arms by your sides, palms of the hands down.  Inhale lift your hips and place two blocks under your hips, exhale lower your hips onto the blocks. Lift your hips when you are ready to release the pose and remove the blocks.  Lower your hips then hug knees in.  

Supported Legs up the Wall/Supported Bridge stimulate the thyroid and the parathyroid glands which control metabolism and calcium levels in the blood. 


Fish pose – lie with your legs outstretched.  Roll to the right and place your left arm under your body, palms down.  Repeat on the other side.  This may be your pose.  If you are alright coming onto the top of your head and have no neck issues, bend your elbows and come onto the top of your head.  Do not try to talk in the pose or turn your head.  To come out of the pose tuck your chin as you straighten your arms.  Hug your knees in.  Fish pose is a counter pose to Supported Legs up the Wall and stimulated the thyroid, parathyroid and thymus. 



Rest in Savasana for 10-15 minutes.


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 

You may also like:-
Youth boost yoga-Spinal flexibility
Youth boost yoga-Young at heart
Youth boost yoga-Hearing loss
Youth boost yoga-Skin and hair

Thank you.


Namaste,