Tuesday, 15 August 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!



Qualities cultivated by yoga - ability to forgive

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



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

Sometimes it is hard to forgive but holding onto anger, resentment and sadness will only damage your physical, emotional and spiritual well being.  For your own sake, it is better to let go, forgive and maybe even have compassion for the person who hurt you.  To hurt someone, they must be suffering emotionally themselves. This does not condone such behaviour but it does make forgiving it easier. If forgiving someone else is hard, forgiving yourself is even harder. We all make mistakes and it is through those mistakes that we grow spiritually.  Give your mistakes up to the universe and feel the burden of guilt lifted from you. Start again, with more understanding.  

In our video this week, we will open up the heart area to bring compassion to those that need our forgiveness or ourselves. We also will be opening the hips where we hold negative emotions in order to let go of those emotions. The meditation also focuses on forgiveness.

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, 13 August 2017

This week on 40plusandalliswell


This week's Meatless Monday we are using some of the runner beans we have harvested from the allotment to make Lentil and runner bean curry with coconut cauliflower ‘rice’.
Recipe on my 'sister' blog- http://40plusandalliswell.blogspot.co.uk/2017/08/meatless-monday-lentil-and-runner-bean.

On my 'sister' blog we look at keeping the heart young with advice on lowering cholesterol and high blood pressure- https://40plusandalliswell.blogspot.co.uk/2017/08/age-reverse-heart.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 – young at heart


Yoga can help you keep your heart healthy in several ways.  Yoga reduces stress which impacts on heart health.  By reducing stress, yoga also helps to normalise blood pressure and reduce inflammation, both of which are essential for a healthy heart.  Yoga breathing techniques and meditation also help reduce stress.  Yoga also helps strengthen muscles and since the heart is a muscle, this too helps maintain a healthy heart.  
The following sequence will help maintain a healthy heart. 

Start in Savasana, gently close your eyes and allow yourself a few moments to ‘arrive’ at your practice, and watch your breath as it settles into a smooth, natural, rhythmical pattern. 

3 part breath – bring your hands to rest on your tummy, so that your middle fingers meet at your navel.  Without straining direct your breath to the area under your hands, so that on the breath in you feel the abdomen rise, as you breathe out you feel the abdomen release back to the spine.  Continue for several breaths.  When you are ready, bring your hands up to your ribcage so that your middle fingers touch where the ribs separate to a V.  Breathe into the ribcage, directing the breath to the area under the hands.  Feel your ribs move up and out as you breathe in, out and down as you breathe out – continue for several breaths.  Now move your hands so that your fingertips rest on your collarbones.  Breathe into your ribcage and as your breath deepens you may feel your chest rise as you breathe in, release as you breathe out.  Continue for several breaths.  Now to put it all together – place one hand on your abdomen, the other on the ribcage.  Breathe in and feel your abdomen rise, ribs move up and out, the chest expand, breathe out and release the abdomen back to your spine, your ribs move in and down, the chest release.  Continue for several breaths then return to normal breathing, feeling the effect of the breath practice. 

Shoulder bridge – bend your knees so that your heels are close into your buttocks.  Have your hands down by your sides, palms down.  Inhale lift your hips, take your arms over head, exhale bring your arms back by your sides, your hips back down. When you are ready come to all fours. 

Cat/Cow – with your hands directly under your shoulders, knees directly under your hips, inhale lift your head and chest, exhale tuck your chin and arch through your back.  Continue warming up your spine in this way for several movements then come to lying on your belly.


Cobra – lie with your hands at armpit/chest level, your forehead resting on the mat.  Breathe in, lift your head and chest, pressing lightly into your hands.  You should not feel a pinching in the lower back, if you do, lower a little.  Hold for a couple of breaths then breathe out to lower. Repeat twice more then rest in Child pose.

Downward Facing Dog to Standing Forward Bend – when you are ready come back to all fours.  Breathe in, tuck your toes, breath in, lift your hips for Downward Facing Dog.  Take 5 breaths here then walk your feet forward until your shoulders come over your hands.  Use a block if you need to bring the ground nearer, work into straight legs and release the crown of your head down.  If you have heart issues or high blood pressure do not have your head lower than your heart.  When you are ready breathe in and slowly roll up.


Triangle pose – stand in the middle of the mat and step your feet a leg length apart.  Turn the right leg to the right and turn the toes of the left foot in about 45 degrees – men line up front heel to back instep, ladies heel to heel. Breathe in, take your arms out to shoulder height, breathe out take your hips to the left as you extend over your right leg bringing your right hand to your right leg (anywhere except on the knee) and your left hand up toward the ceiling.  Your gaze can be up at the left hand or straight ahead, depending on your neck.  To come out of the pose, breathe in come up, arms out at shoulder height, breathe out turn your feet to face forward, bring your hands to your heart.  Repeat second side.


Tree – stand in the middle of your mat and separate your feet slightly. Take your weight into your left foot and peel your right foot away to cup your left ankle, rest against your left shin or reach down and bring your right foot up to your left thigh.  Find a drishti, gaze point, breathe in and take your arms up.  Hold for several breaths then breathe out to release.  Repeat second side.



Janu sirsasana – sit on your block and bring your right foot to rest against your left inner thigh.  If your right knee does not rest on the floor, support it with another block or a cushion.  Line up your breast bone with your left leg. Breathe in raise your arms, breathe out and hinging from the groin, fold over the left leg, bringing your hands to rest either side of your legs or, if you can do so without straining, hold the sides of your left foot.  Breathe in, lengthen through the crown of your head, breathe out fold, releasing your head down.  Hold for 5 breaths then inhale to come up slowly. Repeat second side.

Seated forward fold – sit on a block with your legs outstretched. Breathe in, raise your arms, breathe out and hinging from the groin fold forward bringing your hands either side of your legs or to the outsides of your feet. Breathe in, lengthen through the crown of your head, breathe out fold, release the crown of your head down. Hold for five breaths then inhale to slowly come up. 

Savansana-lie back on your mat, close your eyes and sink into the support of the earth to receive the benefits of your practice. Stay here 10-15 minutes before deepening your breath, stretching out, then turning onto your right side for a minute before coming up.

Please also see Youth boost yoga-spinal flexibility and Age reverse - 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.
Thank you.

Namaste,




Thursday, 10 August 2017

Qualities cultivated by yoga - generosity

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



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

Generosity comes from a place of feeling like you have abundance, for only if you feel you have abundance do you feel you can give freely to others.This does not just mean financial abundance but before you can be generous to others in terms of being kind, loving, and generous with your time, you need to be kind and loving to yourself and allow yourself time to look inside of yourself, be with your emotions.  Our asana practice can support this.  In our yoga video this week we are using the asanas to open up our bodies,creating space for abundance to enter into our lives -  abundance from which we can give out to others. Our practice this week therefore includes hip and heart openers.  We finish with a meditation on an inner smile, creating relaxation and well being in your body.

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, 6 August 2017

This week on 40plusandalliswell


This vegan version of a popular takeaway is every bit as tasty as the meat version – healthier too. It does not take long to make either!!
Recipe on my 'sister' blog-http://40plusandalliswell.blogspot.co.uk/2017/07/meatless-monday-vegan-doner-kebab.html

On my 'sister' blog we look at how we can have healthy eyes as we age. We also look at how we can help prevent crow's feet, dark circles and under eye bags-http://40plusandalliswell.blogspot.co.uk/2017/08/age-reverse-eyes-health-and-beauty.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-spinal flexibility


Yogis say you are as young as your spine is flexible. The following sequence will help you have a healthy spine and body, youthful posture, a strong core and back that is free from aches and pains.

You will need a block:-

Start in Extended Child pose arms extended forward as you press your tailbone back creating space between the vertebrae..Visualise the breath massaging the spine.
Watch the breath until it settles into a rhythmical pattern then come to seated on a
block.



Camel rider-sit in Easy pose. Hold onto your ankles. Breathe in come forward lift your head and chest, breathe out, tuck your chin as you round back. Continue for 2-3 minutes.



Propeller-take your hand into a yogic grip, fingers curled round each other. Inhale lift your left elbow, exhale lift your right elbow - your gaze follows your elbow.  Continue for 2-3 minutes.



Spinal twist-bring your fingertips to your shoulders, inhale twist to the left, exhale twist to the right and continue for 2-3 minutes.  Come to all fours.



Tiger - start on all fours, inhale take the right leg back, exhale bend your right knee, inhale,reach round with your left hand to hold your right foot and on your next inhale lift your right foot up towards the ceiling.  To release breathe out bring your right knee into your chest then down on the mat, release your right hand to the mat.  Repeat second side. Take another extended Child pose then come down onto your tummy.



Locust variation -lie on your tummy, with your arms at shoulder height, elbows bent.  Inhale lift your head, chest and arms, exhale lower,  Repeat twice more then press back into Child pose.



Downward Facing Dog variation- when you are ready come to all fours. Breathe in, tuck your toes, breathe out lift your knees about 8 inch from the mat. Release your chest towards your thighs to lengthen your spine the start to straighten your legs. Hold for 5 breaths.



Wild Thing - from Downward Facing Dog, breathe in and take your right leg back, breathe out and drop your right heel to your left buttock, opening your hips to the right.  Bend your left knee a little and let your right foot come down on your left side as you lift your chest towards the ceiling. To come out of the pose breathe out, engage your core and 'flip' back to Downward Facing Dog. Repeat second side then take a Child's Pose. 

To modify the pose, from Downward Facing Dog, inhale drop your knees to come to all fours.  Swing your left foot to the right and extend your right leg so that your right foot is level with your left knee. Breathe in and take your right arm up and over, lifting your chest to the ceiling. To come out of the pose, breathe out, engage your core then 'flip' back to all fours. Repeat second side then take Child's Pose. Come back to Downward Facing Dog and  walk your feet forward and slowly roll to standing.



Triangle Pose to Side Angle Pose – step the feet wide, turn the right leg to the right and turn the back toes in, making sure that the heel of the right foot lines up with the instep of the left for men or for ladies line up heel to heel.  Inhale stretch the arms out at shoulder height , exhale take your hips to left as you fold over the front leg. Gaze can be up at the left hand or down at your big toe.  When you are ready to come out, inhale bring your arms up to shoulder height, exhale bend the front knee, inhale take the right hand to the floor, a block or rest your right elbow on your right thigh, exhale circle the left arm down then up by the ear.  Gaze can be straight ahead or up at the left hand. Open the chest by rolling the left shoulder back.  Inhale to bring your arms back to shoulder height and straighten the front knee, exhale hands to heart, turn the feet to face forward. Repeat 2nd side.  



Wide Leg Standing Forward Bend Variation – step your feet wide and have the outside edges parallel to the outside edges of the mat. Take your hands behind the back, interlace your fingers. Inhale lift your chest, exhale fold to a flat back position. Stay here if you have problems with high blood pressure etc. otherwise breathe in and as you breathe out bring the crown of your head down, your arms up and over. Breathe in to come up slowly then step your feet together.



Reverse Plank - come into a seated position with your legs outstretched and on the mat. Take your hands behind your hips fingers pointing back towards your hips.  Breathe in and lift your hips rolling the soles of your feet towards the mat. Keep the back of your neck long. To modify have the knees bent. Breathe out to release, lie back on your mat and hug your knees in.



Finish with a Savasana.

You might also like:-

Why do yogis say you are as young as your spine is flexible?

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



Thursday, 3 August 2017

Qualities cultivated by yoga - positivity

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




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



Positivity is important.  If we focus on the negative, getting locked into ‘what if?’ and imagining all kinds of unpleasant outcomes, it is almost as if we are offering a ‘prayer for chaos’.  If this is repeated often enough the universe will make these thoughts a reality.  We can change our thought patterns by being grateful for all the blessings in our lives and this is what our meditation focuses on this week.

Our asana practice can be a series of exercises that benefit the physical body and therefore the mind because of the mind/body connection.  To go deeper however we need to focus on the breath or sensations as we hold.  This ‘anchors’ us to the present moment and if we do this often enough on the mat, we will start to stay present off the mat. By staying present we can change our outlook to one that is more positive. In our asana practice this week I wanted to use visualisations in the poses to ‘anchor’ us to the present. To that end I have used poses that are named after animals. The early yogis often took their inspiration from nature so there are many poses named after animals.

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.