Archives for posts with tag: yoga

REVOLVED TRIANGLE POSE

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There is Trikonasana the Triangle Pose without the twist and with a twist. In Yoga you can find twists within every category of pose: standing, seated, inverted, and reclining. They are good and cleansing poses, working deeply on the internal organs in a “squeeze-and-soak” action. As you squeeze a sponge to rid it of dirty water, the twists squeeze the abdominal organs, forcing out toxins and waste. Then when you release the twist, fresh blood rushes into those organs, bathing the cells with oxygen and nutrients. The benefits are:

  • Strengthens and stretches the legs
  • Stretches the hips and spine
  • Opens the chest to improve breathing
  • Relieves mild back pain
  • Stimulates the abdominal organs
  • Improves sense of balance 

Information from Yoga Journal

HALF MOON POSE (Ardha Chandrasana)

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In yogic mythology, the moon is the symbol of brilliance and light. The Half-moon Yoga Pose or the Ardha Chandrasana is an inversion pose that targets areas like the legs, buttocks, and hips, and it has a number of benefits on a person’s health and well-being. The benefits are both mental and physical. It is believed that the pose helps in relieving stress and also improves digestion.

The extended arms show the brilliance of the radiation emanating from the moon. It is a great pose for learning the art of balancing and increasing awareness. This pose can also help in easing lower-back related problems, sciatica pain, and various lumbar aches.

  • The Half-moon Pose helps in cutting fat from the abdomen, hips, buttocks and waistline.
  • It improves digestion and reduces gastrointestinal-related problems, thus it reduces the risk of central obesity in the body.
  • The pose is said to improve bowel movement.
  • It provides a good stretch and helps in opening up the shoulder joints.
  • It helps in reducing physical and psychological stress levels.
  • Allows for improvement in coordination and sense of balance.
  • Stretches the hamstrings, calves, chest, spine, shoulder, and groin.

I found the picture at yoganina.eu

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Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either to realize some benefit or as an end in itself.

The term meditation refers to a broad variety of practices (much like the term sports) that includes techniques designed to promote relaxation, build internal energy or life force (qikiprana, etc.) and develop compassion, love, patience, generosity and forgiveness. A particularly ambitious form of meditation aims at effortlessly sustained single-pointed concentration single-pointed analysis, meant to enable its practitioner to enjoy an indestructible sense of well-being while engaging in any life activity. (Wikipedia)

The first time I started with meditation was when I was around 4 years old and started with my Taekwondo (is a martial art originating in Korea. It combines combat and self-defense techniques) classes and without realising that it was about meditation but I liked everything about it. I did taekwondo for 7 years and got fed up with it. Tragic! I was one belt away from the “black belt”!!! Who quits at that stage!? Anyway, my next serious approach was when I did the Yoga Teacher Training. We meditated around 20 minutes every morning at 6 am for 3 weeks. At the beginning I thought it was very difficult and didn’t really know if I was doing it right. During meditation my thoughts were all over the place and never seemed to come to a rest but gradually it got better and I really enjoyed the meditation. When you have a continuous practise you understand how to develop compassion, love, patience, generosity and forgiveness through meditation and I want more of this.

Now I started practising Yoga every morning at 6.30 and the last 10 minutes it’s meditation time. My goal is to extend the meditation time to half an hour but that will take a while. My next step is to build myself a shrine,

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I want one. I want it to become more of a ritual.

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As on former Posts I write about Yoga, how I started with Yoga, how much I need and love it, that I worked as a Yoga Teacher, etc. The day before yesterday I realised that my Yoga practise is getting very rare…..

Why?

I could tell you many reasons and one of them is lack of time but you know and I know that THAT is bullshit. So I decided to get up 1 hour earlier and do 50 minutes of Yoga asanas and 10 minutes of meditation and I started today.

It was difficult to get up but you have to do it as quick as possible. I went to the kitchen, laid down my Yoga matt and started with some sun salutations. Yes, my body felt stiff and a bit achy in the back but it got better with the Surya Namaskars. The time passed by very quickly and the same happened with my meditation. I set the egg timer after 10 minutes so I don’t have to keep up looking to the watch and can concentrate on my meditation. The good thing about your own practise is that YOU decide what you are going to do. Tomorrow I might meditate for 20 minutes and do asanas for 40 or I keep this the same for a while until I decide to change it. ( I found this cute illustration on 8list.ph/site/articles/8-reasons-you-should-get-into-yoga-132)

Great way to start a day!

FABLES

The fable is one of the most enduring forms of folk literature, spread abroad, modern researchers agree, less by literary anthologies than by oral transmission. Fables can be found in the literature of almost every country. Fable is a literary genre. A fable is a succinct fictional story, in prose or verse, that features animals, mythical creatures, plants, inanimate objects or forces of nature which are given human qualities such as verbal communication, and that illustrates or leads to an interpretation of a moral lesson.

I forgot completely about Fables and I love them! I love it when a story has a message and that’s very common in Indian Mythology. I am reading the book ” Structural Yoga Therapy” by Mukunda Stiles and it’s incredibly interesting and informative. He goes really deep into the roots of Yoga explaining everything about it so well. Mukunda introduces his book about Yoga with the story (Indian Mythology) of Matsya the fish, Lord Siva and his consort Parvati and I loved it! It reminded me of all the stories (Fables) I’ve heard in Indian Mythology and made me google some more.

Today I want to share “The mongoose and the farmer’s wife”

Once upon a time there lived a farmer and his wife. They had a new born son. The farmer’s wife wanted to have a pet animal to protect the child which would also be a companion to the child. They debated and decided upon a mongoose. So they brought a mongoose and started rearing it. A couple of months later, one day the farmer and his wife wanted to go out of the house leaving the child at home. The farmer thought that the mongoose would take care of the child while they were away. So they left the mongoose and the child at home and went out. The farmer’s wife returned earlier and on returning home found that the mouth of the mongoose was stained with blood and she immediately inferred that the mongoose had killed the child. In anger she threw a box on the mongoose and the mongoose was hurt badly. She then rushed inside to see what happened to the child. She was surprised to find a dead snake lying in the room. She could infer that that the mongoose had saved the child’s life by killing the snake. Realising the mistake she went out of the room only to find the mongoose dead on the floor. She cried out load at her hasty action.

MORAL: Dont act in haste. Think and act.

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UTTHITA-TRIKONASANA (Triangle)

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The effects of this pose are amazing. Holding Trikonasana for about 30 seconds each side actives the spine keeping it supple and long and can improve the posture. Space is created between the vertebrae and discs in the Spine with this gentle lateral flexion/twisting action. Muscles are stretched and contracted evenly. It’s very beneficial for the legs, hips, back and chest. The lymphatic system is able to drain in this pose. The pressure of the squeeze/soak on the diaphragm is also assisting the movement of lymphatic fluids, as the major lymphatic organs (the spleen & the thymus) are based around the thoracic spine area, behind the diaphragm. The twisting action is beneficial to releasing any toxins from the lymphatic system.

(picture found on universoyoga.wordpress.com)

2nd FASTING DAY

I woke up before the alarm clock went off and I felt good and the hunger feeling wasn’t there (yet). It felt very good.

I had to wait for the energy to come back to my body while waking up and as soon as I got up the “feeling” came back but not bad at all. You get use to it as it is pretty much the whole time there. It gets better every time you drink water or tea, so you drink regularly during the day which is very good and necessary. Today my little girl and I went to my friends house and spent the whole afternoon with her and her little daughter so everyone had enough distraction. The only very difficult part was when I cooked lunch for my little girl… wow! All the smells make you fantasize and then I couldn’t try the peas and check if they were cooked so I only chewed them and had to spit it out. It sounds crazy but it is better to really not chew nor eat anything so your body can switch from taking the energy from the outside to taking from the inside and get rid of “rubbish” and this hunger feeling disappears. I must say that during fasting you get a strange feeling in your tongue and you think you have a terrible breath – which can happen – the only thing that helps is to drink regularly and brush your teeth and tongue more often than usual. Unfortunately I still feel tired during the day and a little bit weak which I hope will disappear soon.

Nonetheless I went to my power Yoga Class tonight and it was really powerful. Amazing! Once you start and get into it you are full with energy. I didn’t struggle and enjoyed it very much, as always. Now sitting here writing my blog, drinking a herbal tea I am starting to feel tired and my arms and legs are becoming heavier and heavier, I think I need to go to bed. Nite, nite.

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Don’t compare

I went to a new Yoga class yesterday. It felt good, the teacher was a lovely woman, the room and the atmosphere were full of good energy.

I’ve been practising Yoga for quite a while (about 9 years) and one of many things you learn is to never compare; neither during a Yoga class nor in your everyday life. Why? Because it makes you unhappy, because you will always see what others have or can do and you don’t. What is the point?

Despite my years of practise and my eagerness to learn all this, I caught myself comparing myself with the young woman on my left side. She is younger than me, can she go as deep as I can? I should go deeper in this pose or hold it for longer as I am sure I’ve been practising Yoga for longer than her, I am older.

Shame on me!

What is it with us humans that we tend to be competitive?

  • Did our parents teach us,
  • or does our society make us competitive,
  • or are humans competitive by nature?

Maybe all three, maybe it’s essential for us to survive in the Business World. Then it’s to learn WHEN to be competitive! Maybe?

Comparing myself with the woman on my left made me go deeper into my Yoga poses and hold them longer which is good for the practise but not so good for myself. It stressed me. Yoga is the opposite. So I will keep on trying, learning and not comparing.

Namaste

Picture from ‘yay images’

Utkatasana Chair Pose

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Benefits:

  • Strenghtens your ankles
  • the legs muscles develope evenly
  • loosens inflexibility in the shoulders
  • the diaphragm lifts up and gives the heart a light massage

good pose for equestrians!

How I prepared my Yoga Classes.

It always took me at least half an hour. I took my Yoga matt, sat down and thought about a theme how to begin the class. For example: “today we dedicate our Yoga Class to ill people. We sit down meditate and start mostly with downward facing dog…”

I think about the different poses try them out and look for good combination with smooth transitions. I write or draw them out in a paper so I don’t forget and bring it to the Class.

Here is an example. As you will see my keywords are a mixture of Sanskrit names,English and German 🙂

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Men and Yoga

The other day I went to a Yoga class, the first since 3 years and even it was a class for beginners and I am not, I enjoyed it very much. What I realised was that there were all women in the class.

Why is it that there aren’t as many men as women in the class?

Does anyone think that Yoga is a womens thing? Why? Because of the ‘Om Shanti’ singing in some classes? Is it because women are supposedly more flexible than men? Or because everyone think that when you are not flexible (like the others in the Yoga class) you do a fool of yourself and women don’t mind making a fool of themselves as much as men do?

Yoga was actually developed for men. For warriors, especially Hatha Yoga which deals mostly with body and breathing exercises that help the student to become aware of his or her internal states. Hatha yoga exercises help to make the body a healthy and strong resource for the student.

Yes, Yoga is good for everyone men and women especially Yoga offering so many different kinds. Everyone can find the one that suits him/her the best which is very important. It is important to know what you want and what feels good for your body. Always listen to your body. Everyone should try Yoga men, women, old, young kids and adolescents. The benefits of Yoga shouldn’t be ignored.

If everyone in this world would do Yoga, would it be a better place?

No, I don’t think so but we would be happier and healthier.

So what are you waiting for?

😉

Benefits of Warrior One

The role of Warrior One is vast. Done properly and consistently, the most noticeable benefits include:

– Increased flexibility in the hips and shoulders with – enhanced stability
– Toned abdominal organs
– Ability to face life with an open heart
– Increased strength in legs, and back
– Increased strength in your ankles
– Relieved back pain and sciatica

HOW TO DO A (short but good enough) SUN SALUTATION

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Is best if you have a mat so you have enough grip and don’t slip around. (Picture found on internalforcefitness.com)

The best time to do a Sun Salutation is of course in the early morning before you start your everyday life especially before breakfast! always do Yoga on an empty stomach. Light and comfortable clothes  and no shoes nor socks.

  1. Stand firm, feet together, suck belly in, palms of the hands together in front of your chest. take a few seconds and close your eyes, feel the sole of your feet touching the ground, your legs, belly sucked, straight spine and your breath…..
  2. Take a breath in and strecht your body to the sky looking up to your hands.
  3. While you breath out bend a little bit your knees (better for your lower back) and bend down trying with your forehead to touch your shin.
  4. Breath in and make a big step forward with your right leg, the foot between your hands. Try to staighten your back, suck belly in and feel the stretch on your thighs.
  5. Breath out, press your hands on the floor activate your belly muscles and bring your right foot to the back parallel to the left foot. Downward facing Dog: Bend your legs and try to bring your belly towards your thighs by pressing both hands on the floor with straight arms, stay as near as you can get to your thighs and slowly straighten your legs by pushing your heels towards the floor. (if to difficult leave legs bend)
  6. Breath in an come to plank position, hands in one line with the shoulders, feet hip wide, everything straight and all muscles activated!
  7. Breath out and come slowly down (knees on the floor for beginners) till the whole body touches the ground.
  8. Breath in and come to cobra position. suck belly in, press your feet on the floor, bring your shoulders down, press elbows towards your body, hands on the floor underneath your shoulders and with your lower back muscles try to bring your upper body\chest up. I would recommend to NOT straighten your arms like yogi -bear is doing. train your lower back muscles.
  9. breath out and push your butt up to the sky and come to downward facing dog. (Do as explained in No. 5)
  10. Breath in and make a big step forward with your right foot (like No.4)
  11. Bring your left foot to the front together with your right foot, breath out and try to straighten your legs by pressing your forehead towards your shins. (belly in).
  12. Bend your knees, belly in and breath in straightening all your body towards the sky.
  13. Breath out bring your palms together in front of your chest.

The Benefits:

The Sun Salutation sequence, if done at a fast pace can be a good way to lose weight and is an excellent cardiovascular workout as well – stretching and toning the muscles in the entire body.  Daily practice of Surya Namaskar (Sun Salutation) has numerous benefits to offer for the digestive, respiratory, and circulatory system.

The solar plexus has a profound impact on the central nervous system, optic nerves, stomach, and what we usually call the ‘gut feeling’ or intuition. Solar plexus is also considered the second brain in the body. And Surya Namaskar directly works on this important organ!

So what are you waiting for!!???

It is great to start everyday with a few Surya Namaskars. Enjoy.

Namaste

Yoga

Bhujangasana I (Cobra)

This pose is a ‘magic bullet’ for an injured spine and helps to bring displaced spinal discs back in order.
strengthtens the back and is great for expanding your chest.

Back bend poses make you happy.
Try!

How did I start with Yoga?

I’ve been exercising all my life.

When I was a kid living in Mexico I did Gymnastics, Swimming, Karate. Then we moved to Germany and I started with Tennis, Field Hockey and when I started working there wasn’t the time anymore. Especially because I worked in advertising and that means you don’t have time for anything else than work, eat and sleep 😉 One day a friend of mine asked me to go and try this yoga class with her. I was in my end twenties and didn’t know anything about Yoga. I thought it must be something really boring but just for the fun of it I went. It was a Bikram Yoga class.

Bikram Yoga is a system of Yoga that Bikram Choudhury synthesized from traditional Hatha Yoga techniques and popularized beginning in the early 1970s. All Bikram Yoga classes run for 90 minutes and consist of the same series of 26 postures and 2 breathing exercises. Bikram Yoga is ideally practiced in a room heated to 105°F (≈ 40.6°C) with a humidity of 40%. – Wikipedia

After that Yoga class I didn’t know any better. I didn’t know if I liked it or not. I didn’t know if I felt any different than before, I just was surprised how hard it was, that there wasn’t any strange ‘om shanti’ singing, that I sweat like a pig and that I had sore muscles the next day, which I really liked! I didn’t go again but it stayed in my head for almost a year till something in my head and heart told me to go and try it again. I guess I felt  attracted to it because it reminded me of my Karate times. Yoga and Karate for me had something in common. It must have been this THING with the power of the mind. I went and it was a little bit better, so I went back a few days later and it felt so much better. The feeling after the class, just amazing. So light, free,peaceful and powerful at the same time. I went 3 times a week for about 3 years and then i started to try other kind of Yoga classes all araised from Hatha Yoga with lots of sun salutations. I loved it.

Why did I love it?

  • because I got the body I always wanted
  • it gave me more self-discipline
  • it showed me to know and feel my body
  • it got me to eat healthier
  • because everytime I do Yoga I go into that place. It’s peaceful, it’s now, only me without any problems at that very precise moment, which gives me love, energy,courage and strength to go back to my everyday life.

5 years after starting doing Yoga regulary I decided to do a Teacher Training. I didn’t know if I wanted to be a Yoga teacher at that time I was going through a period of grief but I thought it would be good to do, learn more about something I love, deepen my practise and see what time brings. I did the Inspya Teacher Training

RYT 200 Yoga Alliance 200 hour accreditation.  Inspya Yoga certificate  200 hour accreditation. 

It was a wonderful experience, which helped me through taugh times and at the end I started teaching and actually enjoying it very much! 2010 I moved to England and I’m not teaching at the moment but practising my own Yoga and maybe in the near future I will be teaching again.

I want to give and share, namaste

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