Sunday, 23 July 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


Whatever the weather, you can still enjoy this recipe. The barbeque sauce is so moreish and you will probably have some left over which you can enjoy with kebabs, on or on a pizza!
Recipe on my 'sister' blog- http://40plusandalliswell.blogspot.co.uk/2017/07/meatless-monday-tofu-with-vegan.html

'Age reverse - Youthful skin'. On my 'sister' blog I look at natural ways to slow down skin aging- http://40plusandalliswell.blogspot.co.uk/2017/07/age-reverse-youthful-skin.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

Yoga finishing sequence - receive the benefits

A yoga finishing sequence will release any tension and calm the mind ready for final relaxation.  Don't be tempted to skip final relaxation - it is the most important part of your practice and one in which you will receive the benefits of your practice.  

Below is an example of a reclined finishing sequence.  

Supta padagusthasana variation (release the hamstrings - great after a standing pose sequence) - lie on the mat with your legs outstretched.  Draw your right knee in towards your chest and take hold of your right big toe with your thumb and first finger.  Work towards straightening your right leg,  To modify take a yoga belt ot dressing gown tie around the ball of your right foot.  Breathe out and lift your head and chest towards your leg. To come out of the pose, breathe in and lower, bend your right knee and release your big toe or release the belt. Stretch out the right leg then repeat second side.



Reclined twist (twist out any tension) - lie  with your legs outstretched.  Bend your right knee so that your right heel is close to your right buttock.  Press into your right foot to lift your hips then taking your hips a little to the right, lower your hips.  Take your right arm out to shoulder height or a little way from your body. Breathe in, take hold of your right knee with your lift hand, breathe out, take your right knee to the left.  



Shoulder bridge variation (releases tension in the spine, shoulders and neck, calms the mind for final relaxation) - lie with your knees bent, heels close into the buttocks, arms by your sides.  Breathe in and lift your hips as you take your arms overhead. Breathe out lower your hips bring your arms down by your sides.  Continue to work with your breath for several moves.



Hip circles - draw your knees towards your chest, wrap your arms around your knees and rock gently from side to side.  Take your hands onto your knees and circle your knees, small circles getting larger with each repetition. Reverse direction and start to make the circles smaller once more.


Savasana - stretch out your legs for final relaxation

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.

Namaste,


Tuesday, 18 July 2017

Qualities cultivated by yoga - curiosity


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



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


I like to think that I learn something new every day because I am curious about so many things but especially things connected with yoga, wellness and nature.  On a recent break to the Galloway forest area of Scotland, I was so very excited to learn more about red deer - my family fed a herd of them with a ranger who told us so much about them. I was also thrilled to bits to see red kite being fed as we toured the area, and so many of them - it is so very wonderful that they have been brought back from the brink of extinction.  I also was able to tick off my list a nuthatch, a sedge warbler and a reed bunting in the locality.   

We can cultivate curiosity on the mat by coming to our yoga practice with a beginner's mind. Every time we practice even familiar poses such as Triangle and we can be curious as to the sensations we are feeling, the effect they have on the breath, thoughts, energy or emotions and the differences between sides.  On and off the mat being curious anchors us to the present moment so that we are not fretting about the past or worrying about the future and this helps relieve stress. The meditation is one in which we practice being curious about the differences between each of our hands and each of our feet as they relax before allowing soothing waves of relaxation to completely relax us.

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, 16 July 2017

This week on 40plusandalliswell


This is a vegan version of a takeaway that will even delight your non-vegan friends - healthier too!
Recipe on my 'sister' blog- http://40plusandalliswell.blogspot.co.uk/2017/07/meatless-monday-southern-fried-tofu.html

On my 'sister' blog we explore why we love to be 'beside the seaside', and the health benefits of being at the coast- http://40plusandalliswell.blogspot.co.uk/2017/07/oh-why-do-we-love-to-beside-seaside.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

Building a home practice-Yoga warm ups, so worth it - standing poses

Standing poses have many benefits from grounding to building focus and concentration. They build strength in the legs, stretch the leg muscles and create flexibility in the hips.  The following sequence will prepare your legs, hips and spine for a standing pose sequence. You will need one or two blocks, possibly two cushions and a yoga belt or a dressing gown tie:-

To start spend a few moments in Hero pose or Easy pose if Hero is too much for your knees with your eyes closed watching your breath.  To come into Hero pose start in kneeling with your knees together and heels apart so that there is space for you to sit back between your heels.  Your feet should be in line with your shins.  Sit back between your heels.  If this is too much for your knees, elevate your hips by placing one or two blocks between your heels (short edge of the block towards your knees).  Top the blocks with a blanket if you need to. Do not let your props force your knees apart.  Your ankles should be tucked in close your hips and your weight evenly distributed over your sit bones.  If your ankles bother you in the pose, a rolled up towel placed under your feet can help.  Rest your hands on your thighs. Some people may benefit from a rolled up towel placed behind the knees.  To come out of the pose come back to all fours, stretch out the right leg pressing back through the heel.  
Repeat with the left leg then come to lying on your back.



Supta padangusthasana - lie on your mat and draw your right knee in towards your chest. If you have lower back issues bend your left leg, otherwise press the back of your left leg into the mat. Take the strap around the ball of your right foot and holding the strap in both hands start to straighten the back of your leg.  Work with the breath with each inhale press through your right heel, with each exhale you may be able to draw your leg closer in. Continue until you find your 'edge' - that place where you feel a stretch but not a strain. Now hold both sides of the strap in your right hand and place your left hand on your left hip. Breathe in and as you breathe out engage your core and take your leg out to the side and up. If you cannot get your leg higher than your hip, bend your knee slightly.  To come out of the pose bend your right knee, breathe out, engage your core and draw your leg back to centre then down on the mat.  Repeat second side then make your way back to seated.



Leg warm up - sit on a block with your legs outstretched.  Bend your right knee and, supporting your leg by holding the back of your thigh with both hands, raise your right foot a few inches from the ground.  Spread and open your toes then curl your toes in towards the sole of your foot.  Repeat several times then circle your ankle one way then the other way several times.  



Circle the knee joint by 'drawing' circles with your foot in the air, one way then the other.  
Release your left hand and circle the hip by 'drawing' large circles with your foot, one way then the other.  



Take hold of the outside of your right foot, lift it up then circle your foot back to the start position. Repeat several times then reverse.



Baddha Konasana - sit on a block, bring the soles of your feet together, close into your body and hold onto your ankles, or if this causes your back to round hold onto your shins. You may support your thighs with cushions to protect your SI joint.



Cat/Cow - with your hands under your shoulders, knees under hips, breathe in lift your head and chest, breathe out tuck your chin and arch your back.  Continue working with your breath. 


Thread the Needle - come back to a neutral spine, breathe in and stretch your right arm up, breathe out as you bend your left elbow, post your right arm under your left and take your head and shoulders to a block or to the mat.  Press into your left hand to deepen the twist. Stay for several breaths then when you are ready to come out press into your left hand and return to all fours.  Repeat second side then stretch out your spine in extended Child pose.  



You are now ready for your standing pose practice.

You may also like:-

You may also like 'Building a home practice- Yoga warm ups, so worth it' and 'Building a home practice-Yoga warm ups, so worth it-twists'.

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, 12 July 2017

Qualities cultivated by yoga - equanimity

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



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


Equanimity is one of the four Brahmaviharas, or 'divine abodes' in Buddhism along with loving kindness, compassion and sympathetic joy.  They represent an ideal way of interacting with others in order to avoid suffering. Equanimity is not indifference but an ability to open the heart to compassion and loving kindness without causing suffering to self. It is often described as 'seeing things as they are' knowing that whether good or bad it will pass.  

In our video this week my intention is to relax the body and calm the mind in order to be better able to 'see things as they are'.  The meditation is one where we practice being with our emotions, whatever they happen to be.  Not turning away from them, pretending they do not exist nor judging them as 'good' or 'bad' but just allowing them.  

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,