Todays little stretch

Give me 5 mins and I'll do something crazy 😱😜 my wrists are gone - I'm quite impressed I hold myself up for more than half a second 😂🎉

check out the video :)

Arm balance + backbend practice 23/1/2014

3 Jan 2014 - 20.000 pageviews!

To all of my friends, students, watchers and fans here at Yoga for Everyone, I'm sincerely grateful for every warm comment and striking 20,000 pages views! It honestly means a lot to me - the love and respect that my hard work has gained in one year of teaching. 

Soooo - I would like to THANK YOU VERY MUCH!

Over the past year I met so many new people, in the studios, parks, gyms - all over the world!

I would like to give a HUGE shout out to my talented and dear friends for everything - from telling me to teach and their inspiring words of encouragement to coming to my classes. A megaton of love to you - and you will see this has only just begun...the future is ours, my friends!

My Favourite :)

Sit in Half Lotus - place your left foot across your right leg - twist to the left, right hand on your left knee and left hand on the mat

Raise your left arm up

Lean to the right - stay here for few breaths and repeat to the other side

A beautiful day out in Ashridge Forest

Ashridge is at its best in Autumn - and Autumn is my favorite season, anyway. Visiting in the coming weeks will bring you face-to-face with nature's very own fireworks as the ancient trees turn gold. Don´t forget to bring a camera with you and do some Yoga Poses, if you can - it is great fun! :)

Triangle

Triangle / Utthita Trikonasana

(oo-TEE-tah trik-cone-AHS-anna)

utthita = extended
trikona = three angle or triangle

1.From a standing mountain position, jump your feet approximately as wide as your wrists (when your arms are extended out). Raise your arms up so that they are parallel with the floor and keep your palms facing down and continue to lengthen and extending your arms out. Keep your kneecaps pulled up, spine straight and belly button pulled back to the spine.

2.Pivot the right foot so that it is straight to the side wall approx 90 degree angle. Keeping the right heel inline with the back left inside arch. Note: you can also use the edge of your yoga mat to maintain alignment, or use a wall.

3.While extending your arms out as much as possible, reach forward over your right foot and hinge at the hips, keeping your back straight and chest expanded and not allowing the chest to collapse forward. Keep your feet firmly planted on the floor. Rotate your chest up to the sky, while lifting the left arm up overhead. Keep bending and lengthening up, maintaining proper alignment. Keeping the shoulder blades down and shoulders stacked on top of each other.

4.Gently place your right hand on your right shin. Gaze up at the thumb in the sky.Variation: Use a yoga block placed at the highest level beside the inside of your front leg and use it to support your arm Variation:  To increase difficulty, without compromising your form, grab the front big toe in yogi toe lock

5. Perform the other side, this time alternating to the left leg first.

Benefits
-Improves digestion, stimulates abdominal organs
-Helps to relieve stress.
-Increase serotonin levels
-Stretches hips, hamstrings, shoulders, chest and spine

Cautions
-Headaches
-High blood pressure

Beginner Tips
Compromising form in order to reach the front hand down further, front hand position is secondary and not the focus of this pose. Collapsing the chest down, keep the shoulder blades and chest rotated up while in the pose.

Lord of the Dance pose (Var.)

Lord of the Dance pose (Var.) / Natarajasana

(not-ah-raj-AHS-anna)

nata = dancer, actor
raja = king

1. Start in Tadasana and shift all your weight into your right foot and bend your left leg behind you. Keeping your hip bones square to the front.

2. Reach your left arm back and firmly grab your left leg at the shin, just below the knee cap. Slowly and with control, extend your left thigh out straight behind you. Reach your left arm out so that it is extended out and parallel to the floor. Press your hips forward and draw your tailbone down to prevent compression in the lower back.

3. Lift your left leg up as high as possible and straighten your left leg .Keep your standing leg engaged, hip bones facing the front, and chest expanded open. Gaze to the front just past your right hand.

4. Hold the position for approximately 30 seconds and release. Switch to the other leg and practice the same steps outlined as above.

Benefits
-Stretches chest and shoulders
-Increases spinal flexibility
-Improves balance
-Strengthens ankles

Cautions
-Low blood pressure
-Ankle injury
-Spine Injury

 

Lord of the Dance pose (Var.) / Natarajasana
(not-ah-raj-AHS-anna)
nata = dancer, actor
raja = king
1. Start in Tadasana and shift all your weight into your right foot and bend your left leg behind you. Keeping your hip bones square to the front.
2. Reach your left arm back and firmly grab your left leg at the shin, just below the knee cap. Slowly and with control, extend your left thigh out straight behind you. Reach your left arm out so that it is extended out and parallel to the floor. Press your hips forward and draw your tailbone down to prevent compression in the lower back.
3. Lift your left leg up as high as possible and straighten your left leg .Keep your standing leg engaged, hip bones facing the front, and chest expanded open. Gaze to the front just past your right hand.
4. Hold the position for approximately 30 seconds and release. Switch to the other leg and practice the same steps outlined as above.
Benefits
-Stretches chest and shoulders
-Increases spinal flexibility
-Improves balance
-Strengthens ankles
Cautions
-Low blood pressure
-Ankle injury
-Spine Injury
- See more at: http://www.mryoga.com/standing-poses/#sthash.8t3fpZ3J.dpuf

Bridge Pose in Shoulderstand

Bridge Pose in Shoulderstand / Setu Bandha Sarvangasana

(SET-too BAHN-dah sar-van-GAHS-anna)

setu = bridge

bandha = lock, restraint

sarva = all

anga = limb

1. From Savasana (Corpse Pose) place your arms beside you palms facing down and fingers outstretched grabbing the ground. Bend your knees and place your feet on the ground in front of your buttocks. Anchor your shoulders, hands and the back of your head on the ground lengthening your neck as much as possible. Using your abdominals bring your knees toward the back of the room lifting your back off the ground.

2. Bend your elbows and place your palms and fingers on your back for support. Let your legs relax with your knees beside your head while you work your elbows in toward your spine and your hands, down toward your shoulders. With your hands firmly supporting your upper back straighten your legs so that your toes touch the floor behind you. Point your toes. On the exhale and pulling your bellybutton in toward your spine, keeping your knees straight and your toes pointed, lift your legs into the air until they are vertical to the ground and in line with your back.

3. Engaging your core bring your hands closer toward your waist so they are supporting your hips and buttocks. Lower your legs toward the ground bending your knees until your feet reach the floor. Walk your feet as far forward as possible straightening your legs and bringing them together. Keep the four corners of your feet on the ground.

Preparation

Sarvangasana can compromise the neck. It becomes easier if your have a blanket or a thick underneath your back and shoulders when you are practicing this pose letting your head lie off the back onto your yoga mat. Be gentle with yourself learning this pose. If you cannot straighten you’re your legs or touch your toes to the ground, keep your knees bent and let them hang by your head. And be patient bringing your elbows together and walking your hands up your back (toward the floor in order to support your upper back). For more of a challenge, keep your legs straight at all times. Do not bend you knees when you bring your legs over your head initially. Practice Lotus Pose until you are comfortable in that position.

Benefits

Stretches the neck and spine and shoulders and wrists. Strengthens the legs, buttocks and core. Stimulates abdominal organs, thyroid and prostate.

Cautions

Do not perform if you have a back, neck or wrist injury, high blood pressure, pregnant. Not recommended if you have a headache, menstruating.

Today´s Practice 16. Oct 2013

One-Legged Inverted Bow Pose

One-Legged Inverted Bow Pose / Eka Pada Urdhva Dhanurasana

(eck-ah pa-DAH oord-VAH don-your-ahs-anna)

eka=one
pada= foot
urdhva=upward, inverted
dhanu=bow

1.  Lie on your back, and bend your knees placing the heels of your feet as close as possible to your bottom. Your feet should be approximately hip distance apart. Bend your arms and place your hands beside your ears with your fingertips facing towards your shoulder.

2. Exhale and press your feet into the ground lifting up your hips and tail bone up to the sky. Simultaneously, press your hands firmly down and lift your chest and head off the ground. Keep your head relaxed, crown of the head may face down, or slightly look behind you.

3. Keep your shoulder blades down and continue to straighten your arms, keeping them parallel. Lift up through your chest to deepen the backbend by pushing evenly through your hands and feet.

4. Lift your right leg up and straighten it up towards the sky.

5. Maintain the pose for approximately 10-30 seconds, and carefully lower. Practice this pose again, but alternate to the left leg.

Benefits
-Stretches the chest and lungs
-Stimulates the thyroid gland
-Stretches the spine
-Strengthens the arms
-Improves balance

Cautions
-Back injury
-Carpal tunnel syndrome
-High or low blood pressure