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,



Tuesday, 12 September 2017

Qualities cultivated by yoga - inner peace

Please click on the video below to watch, 'Qualities cultivated by yoga - inner peace'-on my YouTube Channel.



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

Threats of war, natural disasters - it seems at the moment that there is anything but peace in the world.  More and more people are turning to yoga as a way of feeling connected to others.  Cathedral attendance too is on the rise as we search for answers and comfort.  Yet, even when disaster strikes, there are things that inspire hope.  The way people pull together and help one another, the offers of food, warm drinks and shelter strengthens a belief that there is more good in this world than bad.  Peace starts with each one of us - if we can know peace, we can take that to our family and friends, our community, even into the world.

In our video this week, let us make a collective intention to find peace within ourselves and give that out to all. We start with Ujjayii breathing which makes a sound like the sound of the ocean.  I find this very calming - hopefully you do too. Our asana practice focuses on releasing tension in the body which creates tension in the mind.  We also open our chests to bring more calming oxygen into the body and bring that oxygen to the brain with forward bends and an inversion.

Our meditation focuses on releasing anything- physical or emotional that is getting in the way of inner peace.

You might also like the following videos on my YouTube channel.
Gratitude yoga practice - Thanksgiving practice part 1
Gratitude yoga practice - Thanksgiving practice part 2
Mindfulness - mindful of gratitude
Meditation for gratitude 

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,


Wednesday, 30 August 2017

Qualities cultivated by yoga - sense of humour

Please click on the video below to watch, 'Qualities cultivated by yoga - sense of humour'-on my YouTube Channel.




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

A sense of humour is important to your health. If you can laugh when things are not going to plan instead of getting stressed, you will not create all the attendant physical problems of stress. Stress lowers your immunity and creates physical and mental tension in your body. By keeping stress levels down also you are able to consider your responses to challenging situations as opposed to dealing with them in a knee-jerk way. When you have a sense of humour also you will not be put off if you do not succeed at first but are more likely to get right in there and try again.

In our video this week, the intention is cultivate a sense of humour through playfulness in our yoga practice.  Also nothing challenges our sense of humour like balancing poses and so we will be playing around with Tree pose.  To add to the challenges of this week’s video I had to compete with a brewing storm in the background.  Many years ago I also got married with a storm in the background - not a very good start!

The meditation is a quirky one in keeping with our theme.  In it we imagine breathing through our hands then feet - hopefully you will still be relaxed and restored by it.


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,


Sunday, 27 August 2017

This week on 40plusandalliswell


There are many stories as to the origins of Po Boy, which is a sandwich traditionally made with seafood or roast beef. One story is that during a strike in the 1920s, in New Orleans which lasted four months, free sandwiches were given to ‘poor boys’. The sandwiches took on the name. This vegan variation uses flavoured tofu and is just as tasty. 
Recipe on my 'sister' blog-https://40plusandalliswell.blogspot.co.uk/2017/08/meatless-monday-vegan-po-boy.html

This week we look at steps we can take to maintain youthful hair. Please see my 'sister' blog-http://40plusandalliswell.blogspot.co.uk/2017/08/age-reverse-hair.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 - skin and hair

Yoga can help maintain youthful skin and hair. Sun salutations boost circulation bringing nutrients to skin and hair. They also ‘light’ the digestive fire making nutrients available that will nourish skin and hair. Chest openers bring more oxygen into the body and inversions carry this to the skin and hair to nourish it.  Twists help rid the body of toxins and help digestion.  

The following sequence will boost circulation to nourish your skin and hair. It will also rid the body of toxins that affect your skin and hair and open the chest to bring in more oxygen for glowing skin and lustrous locks. 

You will need a block and a cushion / rolled up blanket

Start in Easy pose and practice Kapalabhati breathing.  Please see my YouTube Channel for my yoga video- 'Thank goodness it's Friday - breathing practice to energise for the weekend'.

Come to standing and do 3 rounds of Sun Salutation A and two rounds of Sun Salutation B. For step by step instructions please see the 'Yoga Pose Gallery' on this blog. Take a Child pose then when you are ready come to all fours.

Puppy pose - from all fours walk the hands forward and place your forehead on the mat or a block or cushion.  Keep your hips lifted.  If this bothers your shoulders take your hands wide or interlace your fingers above your head.  To come out of the pose walk your hands back to all fours and come back to extended Child pose.



Cobra - when you are ready come to lying on your tummy.  Take your hands to armpit/chest level, breathe in and, pressing lightly into your hands lift your head and chest.  Breathe out to lower.  Repeat twice more then come back to extended Child pose.



Downward Facing Dog to Standing Forward Bend - come back to all fours, breathe in, tuck your toes, breathe out lift your hips.  Hold for 5 breaths then walk your feet forward until your shoulders come over your hands then place your fingertips on the mat or if, you need the ground to be nearer use a block (remember your block has 3 levels). Hold for a few breaths then slowly roll up to standing.  



Humble Warrior - stand at the top of the mat with feet at hip distance.  Step the left leg back and turn the toes of the left foot out.  Swivel the hips so that the hip points face the short edge of the mat.  Take your hands behind your back, fingers interlaced, breathe in and bend your front knee, lift your chest, breathe out, release the crown of your head down to the inside of your bent knee, as you lift your arms up.  If you have blood pressure issues do not take your head lower than your heart.  To come out of the pose, inhale and lift up, take your hands to your hips, exhale, step your feet together at the top of the mat.  Repeat second side.


Rabbit - note this pose is not for everyone.  As a alternative repeat Puppy pose. For Rabbit pose, sit back on your heels, with a cushion/ rolled up blanket in front of you. Interlace your hands behind your back. Breathe in and as you breathe our lower the TOP of your head onto the cushion/ rolled up blanket as you lift your arms up. Breathe in to come up and lower your arms.  



Seated twist- come to seated on a block with your legs outstretched and bend your right knee in. Take your right hand behind your back and wrap your left arm around your right leg. Inhale lengthen your spine, exhale twist to the right.  With each breath in, lengthen through your spine, with each breath out, draw your navel back to your spine as you twist.  



Supported Legs up the Wall-come to lying with your knees bent. Press into your feet to lift your hips and lower your hips onto two stacked blocks. Lift your hips once more and draw the top block half way towards you and lower again. Inhale, lift your hips-the top block will tilt, supporting your lower back. Stay here for several breaths. To come out of the pose, lower your feet back to the ground, press into your feet to lift your hips and remove the blocks. 


Fish pose-lie with your legs outstretched on the mat, roll to the right and place your left arm under your body, palm facing down. Repeat on the other side. This is the modified version of the pose. To go further, if you have no neck issues bend your elbows and come onto the top of your head. Do not try and turn your head or try and speak. To release, take your chin to your chest and straighten your elbows. Hug your knees in and rock from side to side. 




Take a savasana for 5-10 minutes. 


You may also like:- 

Lion breath-The three minute facial toner

Post summer TLC for hair

Age reverse- Youthful skin
Age reverse - hair

Youth boost yoga-Spinal flexibility
Youth boost yoga-Young at heart
Youth boost yoga-Hearing loss

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 


Tuesday, 22 August 2017

Qualities cultivated by yoga - connection

Please click on the video below to watch, 'Qualities cultivated by yoga - connection'-on my YouTube Channel.



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


We are all connected to each other and to the earth we live on.  We need this connection to others  - being lonely has a profound effect on well being.  When we feel connected, we can be glad for the good fortune of other, and empathise when others are suffering.
We also need to feel connection to our earth through connection with nature.  Such a feeling of connection encourages us to take care of our beautiful earth and the earth repays us by giving up her bounty to us.  She gives us food, medicines and we are discovering more and more of what she gives us.  For instance when you walk in a forest, the chemicals given out by the trees increase your well being and calm your mind. 
We can feel connected through the breath – all living beings breathe or respire. This is one of the focuses of our video this week. Connecting with others also involves communicating with them and so we will also be balancing the throat chakra.  I also believe we need to open our hearts to feel connection and we will include heart opening in our practice.  Our meditation focuses on connection also.
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,


Sunday, 20 August 2017

This week on 40plusandalliswell


Need a quick, healthy, tasty light meal? This Summer pitta pizza is just the ticket! It uses pitta breads as a pizza base and you could use whatever summer produce you have in the fridge.
Recipe on my 'sister' blog- http://40plusandalliswell.blogspot.co.uk/2017/08/meatless-monday-summer-pitta-pizzas.html

If you think there is nothing you can do about age related hearing loss, think again! Read more on my 'sister' blog- https://40plusandalliswell.blogspot.co.uk/2017/08/age-reverse-hearing-loss.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 - hearing loss


Yoga can help when it comes to preventing or even reducing hearing loss.  Yoga improves circulation to the ears nourishing the nerves that carry sensory information to the brain which is interpreted as sound.  This improved circulation also removes toxins from the ear, helping to prevent infections that can lead to hearing impairment. 


The following sequence will help with the health of your ears.  You will need a block. 


Start in Easy pose, sitting on a block and take a few moments to arrive at your practice and for your breath to settle. 


Neck releases (all movements of the neck should be slow)– sit tall with your chin level with the floor.  Breathe in and as you breathe out lower your chin to your chest.  Breathe in and lift your chin towards the ceiling.  To intensify the stretch put your bottom lip over your top lip.  Breathe out and lower your chin to your chest.  On your next breath out circle your chin to your right shoulder.  Breathe in and circle your chin to your chest, breathe out circle your chin to your left shoulder.  Continue ‘drawing a necklace’ on your chest with your chin for several movements ending with the left shoulder.  Inhale lift your chin level with the floor, exhale turn to the right keeping your chin level with the floor.  Inhale back to centre, exhale turn to the left.  Inhale back to centre, exhale lower your right ear to your right shoulder.  Hold for a breath or two then inhale back to centre and repeat second side. 





Shoulder releasing – inhale circle your right arm up, back and back to centre.  Repeat with the left arm.  Your gaze follows your hand. 


Cat/Cow – come to all fours, hands directly under your shoulders, knees directly under your hips.  Inhale lift your head and chest, exhale tuck your chin, arch your back.  Continue for several breaths. 


Cobra – come to lying on your tummy.  To make space in your lower back, tuck your right toes, press your right heel back.  Repeat with the left foot.  Bring your hand to armpit/chest.  Inhale press lightly into your hands, lift your head and chest.  Exhale to lower.  Repeat twice more then press back into an extended Child pose.



Downward facing Dog to standing – inhale come back to all fours, tuck your toes, exhale lift your hips into a Downward Facing Dog,  Walk your feet forward, hold your elbows then breathe in to roll up to standing.Triangle – take your legs a leg length apart.  Turn your right leg to the right, the toes of the left foot in at 45 degrees.  Men should line up front heel to back instep, ladies heel to heel.  Inhale bring your arms to shoulder height, exhale bring your left hip back as you fold over the right leg.  Bring your right hand to rest on your right leg anywhere except on the knee and take your left arm up towards the ceiling.  Gaze can be straight ahead or up at the left hand or alternate between the two. Roll your top shoulder back.  To come out of the pose, inhale bring your arms back to shoulder height, exhale turn your feet to face forward, bring your hands to your heart in prayer.  Repeat second side. 


Wide leg standing forward bend – take your feet a little wider, outside edges parallel and bring your hands to your hips.  Inhale lift your chest, squeeze your elbows back, exhale lower to a flat back position, release your fingertips to a block or to the mat.  Stay here if you have heart or blood pressure problems otherwise as you breathe out release the crown of your head down, walk your hands back.  To come out breathe in and slowly come up. 




Legs up the wall – place the short edge of your mat to the wall and sit on the mat with your knees bent, your right hip close to the wall.  Swivel your legs so that they are up the wall as you lie back on the mat.  Have your arms a little way from your body or take them overhead, whatever feels comfortable for you.  Stay here for a few minutes.  When you are ready to come out of the pose, roll onto your right side and rest here for a moment with your knees drawn up towards your chest before slowly coming up on a breath in.  Take a savasana or sit and watch your breath to finish. 


Remember as well that an ounze of prevention is better than a pound of cure so look after your ears.  Avoid prolonged exposure to loud noises – wear ear protection where necessary.

You may also like:-

Age reverse- hearing loss

Youth boost yoga-Spinal flexibility
Youth boost yoga-Young at heart

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.