Monday, 29 September 2014

Oh no it's Monday! Breathing technique for calming.

Oh no, its Monday!!! - breathing practice to take the stress out of the start of the week
Many of us really do not like Monday.  The whole week stretches ahead, weekend a long way off.  Did you know heart attacks are more likely to happen on a Monday morning? Try this calming breathing practice for a better start to the week.

Video link-Oh no it's Monday! Breathing technique for calming-http://youtu.be/6dY-NtZkAtQ


September is National Yoga Month - be inspired to start your own home practice!

When you have been going to a yoga class for a while, have learned the basics and discovered the benefits of yoga for yourself you may want to practice yoga at home (see my Beginners’ series of videos. You may want to start with the video, Yoga Basics, Part 1-Beginners' Yoga: 1 https://www.youtube.com/watch?v=lVmj4f5FcLA&list=UULQJlhRTBurtAo2bHPgzLfA)
Many people find starting a home practice difficult at first.  We live busy lives with constant demands on our time but it is well worth setting aside even 15 minutes a day when you can practice.  You need to find somewhere at home where you will not be disturbed by phone calls, e-mails, children etc and be completely focused on you and your practice.  Many people do not know where to start.  Start by listening to your body.  What do you need from your practice? A good stretch? To energize? Is there a specific area of your body that needs attention (for instance if you do sports, you may need to focus on shoulders, hamstrings and hips, if you suffer from respiratory ailments specific breathing techniques and chest opening may be your focus)? Or maybe a well-rounded practice will suit your needs?  What time of day will you be practicing?  If you practice in the morning an awakening, energizing practice of Sun Salutations and backbends might fit the bill.  If you practice in the evening a restorative, quieting practice might suit you but everyone is different.  Always start with some preparatory poses such as a full body stretch, gentle twist(reclined or seated), lateral stretch(seated) or hamstring opener such as Supta Padagusthasana (reclined) .  Cat/Cow to create flexibility in the spine and Downward facing Dog to stretch the shoulders and back of the legs complete the preparation.  Alternatively Sun Salutations are good preparation for standing poses and back bends. The more you practice the more in tune you will become with your needs.  Pause after each pose to feel the effects.  However long your practice, it is important to take some time to relax at the end.  This allows your body to receive the benefits of your practice.
Below are two examples of home practices to start you off:-
Energizing Practice
Mountain Pose (Tadasana)
Sun Salutation A- 3 rounds
Sun Salutation B -3 rounds
Standing Poses (time permitting)
Sphinx
Cobra (Bhujangasana)
Bow (Dhanurasana)
Pose of a Child
½ Lord of the Fishes (Arda Matsyendrasana)
Seated Forward Bend (Paschimottanasana
Savasana
Evening Practice/Calming/Quieting
Easy Pose
Gentle Twist in Easy Pose
Lateral Stretch in Easy Pose
Cat/Cow
Downward Facing Dog (Adho Mukha Svanasana) – walk the feet forward to
Standing Forward Bend (Uttanasana)
Tadasana
Moon Salutation- Link for the Moon Salutation video http://flexiladies.blogspot.co.uk/2012/08/please-read-my-disclaimer-before.html
Reclined Twist
Supported Shoulder Stand
Savasana
Above all have fun, be playful with your yoga and work within the limitations of your body.
Namaste
Janet

Saturday, 27 September 2014

Wednesday, 24 September 2014

Yoga practices for autumn

Now that autumn is here please take a look at the practices below to help you make the most of the autumn season.

Autumn cleanse
https://www.youtube.com/watch?v=Wf2lCYxu4wE

Autumn Practice 2-Drawing in
https://www.youtube.com/watch?v=cbGLNFBQvUk&list=UULQJlhRTBurtAo2bHPgzLfA

Autumn Practice 3-Letting go
https://www.youtube.com/watch?v=vTVR3mOgYk0

Monday, 22 September 2014

Announcing my new 'sister' blog for Flexiladiesyoga

I have recently set up a new blog for those passionate about wellness in middle youth. 
You will find exciting posts on everything from yoga to superfoods, anti-aging to holistic beauty plus articles on wellness http://40plusandalliswell.blogspot.co.uk/

Sunday, 21 September 2014

International Peace Day


The 21st September is International Peace Day.  Reading the news makes you realise how much this world needs peace.  We may feel helpless and wonder how we as individuals can make a difference but I really believe if we cultivate peaceful energy, it can make a difference.
On our yoga mats we learn to let go of stress and cultivate an inner 'core' of peace.  When we first practice yoga we may only feel this on the yoga mat but eventually we take our practice 'off the mat'.  Our inner 'core' of peace then enables us to react to stressful situations (and we all have these in our lives) in a more considered, compassionate way.  In this way we can take peace out to our families, friends and community.
How do you feel when you make someone happy by some little act of kindness?  It creates a warmth inside of you, an inner smile.  In other words you get as much happiness out of it as the recipient of your kindness. On International Peace Day, and every day try it and see.
Here is a restorative practice which I did for chronic fatigue but which will help cultivate peace in body and mind.
http://www.youtube.com/watch?v=5ZmtggJ-RME
Follow this with Yoga Nidra
http://www.youtube.com/watch?v=gE6iKNk1PTY
Namaste
Janet

Sunday, 7 September 2014

How Yoga Boosts Health-Bone strength



How Yoga Boosts Health-Bone strength- http://flexiladies.blogspot.co.uk/
Please read my blog disclaimer before following these videos http://flexiladies.blogspot.co.uk/p/d...
Please note as of August 2014 I am no longer a donation based yoga teacher. Thank you

Learn more about bone health by following the link to my 'sister' blog http://40plusandalliswell.blogspot.co.uk/2014/10/love-your-bones.html

Saturday, 6 September 2014

How yoga promotes health - shoulder and hip joint health

The videos focus on the two major joints in the body which cause problems for people, the shoulder and hip joints.  I have also previously uploaded videos focusing on knees. See Part 1 - https://www.youtube.com/watch?v=IqhyGQ5pXrw and Part 2-https://www.youtube.com/watch?v=J_u3Q0C_kNU
The shoulder joint is a ball and socket joint and the most mobile joint in the body. Problems can occur because the 'ball' is larger that the 'socket' and it can easily 'pop' out.  Yoga can help prevent this by strengthening the muscles that surround the joint.  Between the bones of the shoulder joint is synovial fluid.  This lubricates the joint and prevents the bones rubbing against each other.  It also provides nutrients for the bones as bones are living material.  Another way yoga can maintain the health of the shoulder joint is by putting the joint through its full range of motion.  This increases circulation to the joint which nourishes the synovial fluid and prevents conditions such as 'frozen' shoulder.  Yoga also creates good alignment in the shoulder. See
(https://www.youtube.com/watch?v=oLxCQG7mlvg&list=UULQJlhRTBurtAo2bHPgzLfA).  Many of our daily activites  such as working at a computer, driving a car etc draw our shoulders forward and yoga can counteract this tendancy.
Many hip joint problems stem from wear and tear on the cartilage.  Cartilage covers the ends of the bones that make up the hip and protects the bones.  Here in the UK there are 160, 000 hip and knee replacements each year.  Again good alignment and putting the joint through it full range of motion will promote healthy hip joints (coming soon).  We tend not to put our hips through their full range of motion in the west.  We sit with our legs forward most of the time.  In the video we will focus on putting our hips through their full range of motion.  

Friday, 5 September 2014

How Yoga Boosts Health-Shoulder joint health




How Yoga Boosts Health-Shoulder joint health-http://flexiladies.blogspot.co.uk/
Please read my blog disclaimer before following these videos http://flexiladies.blogspot.co.uk/p/disclaimer.html
Please note as of August 2014 I am no longer a donation based yoga teacher. Thank you
Copyright © 2014 Flexiladiesyoga

Thursday, 4 September 2014

How Yoga Boosts Health-Joint health-hips



How Yoga Boosts Health-Joint health-hips http://flexiladies.blogspot.co.uk/
Please read my blog disclaimer before following these videos http://flexiladies.blogspot.co.uk/p/disclaimer.html
Please note as of August 2014 I am no longer a donation based yoga teacher. Thank you
Copyright © 2014 Flexiladiesyoga

Wednesday, 3 September 2014

Balancing vata for autumn wellbeing


The start of September heralds the autumn.  All around you can see signs of autumn (no, I don't mean Christmas cards appearing in the shops even though this is true).  Berries and fruits appearing on the trees - elderberries, blackberries, plums, apples and pears, the farrmers are bringing in their crops, and the leaves have begun turning to their autumn colours.
In Ayurveda, yoga's sister science, there are three energies in the body, the doshas, and the dominant energy, which varies between individuals, determines our physical and emotional characterisics. Each dosha can also be dominant at specific times of year.
At this time of year, vata dosha is dominant.  If this dosha is not brought into balance you may find yourself feeling ungrounded, anxious and not sleeping too well.  It is time to switch from cold foods like salads and cold drinks, to warm foods such as soups and stews made with warming spices such as ginger and cumin and warm drinks such as herbal teas.
In terms of your yoga practice focus on slow movements, for instance holding each pose in a Sun Salutation for a breath, and hip openers, such as squats.  In standing poses ground down through your feet to feel the connection to the earth and do not hold individual poses for long. The seat of vata is the colon, so twists are good to balance vata also.  A good breathing practice would be Humming Bee breath. Below is a short sequence to balance vata dosha and ensure wellness this autumn.
https://www.youtube.com/watch?v=N-ARtPbnNPw
Enjoy autumn's richness, be well.
Janet x