THE KIOSK CHARGERS THE STORY OF THE LIGHT HAPPY RITUALS AS HABITUAL www.yogaleks.com
Autor:Aleksandra Tanasic
Happy Rituals as Habitual (How Do I Infuse My Personal Mini Yoga Pauses Anytime, Anywhere?) y It might be at the kitchen counter, in the park with kids or perhaps in the
office to take a moment (literally) and make some space to realign our beautiful posture and life energy.
Our body is not made to be static for long periods in any position, that is why Mini Yoga Pauses help create a mindful break to keep us aware of our beautiful posture. For that reason, I call Mini Yoga Pauses “Happy Rituals” and by doing them several times a day they do become “Habitual”.
y The Happy Rituals as Habitual (HRH) set contains 23 snappy rhyming
titles to help remember them and 145 photographs with clear instructions.
y Through a series of accessible 23 Yoga Poses almost any person can create a
space and time every day for few moments into their daily activities. That is why their aim is based on free use and the benefits each person will feel different. These Mini Yoga Pauses contain one pose written in rhymes (which may be linked to another if needed), which you can do almost anywhere, anytime in almost any clothing.
y Yet every day at different times I can be in a different mood. More active and
energized sometimes.
y
Climbing on rocks and do a split, was the easy part. Coming down it was the funny part. But I have to say what I loved the most, it was challenging myself and exploring what I can do. My body often helps me to be stronger in my mind too...what about you ?
y More reflective and relaxed other times.
That is why Happy Rituals as Habitual (HRH) has three different moods “settings” and each pose has been specifically created to nurture our beautiful body.
y Dynamic poses: Dynamic flows for an energetic glow. y Stimulative
poses:
Gentle
stimulation
for
better
motivation. y Relaxed poses: Relaxing the body and mind makes peace
easy to find.
y It doesn’t matter where we are or how we feel, we can use any of these poses
at any time, because there is no other gear needed – just you and your will to enter a Happy Ritual!
y All of these beautiful poses are opportunities to nurture our bodies through the
natural graceful movements. To practice them mindfully within different activities or as a pause throughout our day, can help us cultivate good qualities within us. We can transform these moments to keep natural essence of our beautiful being. y Give yourself a gift to create a beautiful opportunity to feel a joy and uncover
the beauty within yourself.
A dynamic flow for an energetic glow ¾This cycle of poses flows from one movement to another. ¾The poses are open and expansive movements that awaken our whole body in an enthusiastic way. ¾They are active, rhythmic movements that through a repetetive flow warm up our body and promote deeper and faster breathing.
www.yogaleks.com
Autor:Aleksandra Tanasic
Dynamic poses A dynamic flow for an energetic glow
1. The 7 movements of spine, rise and shine. 13 – 16 pg 2. Arms extend and chest expands. 3. Strong tummy muscle without hustle. 4. Open hips with a gentle twist. 5. Dance freely, be graceful or silly. 6. Spin, hop, when to stop? 7. Invisible chair, keep my rear in the air. 8. Squat dynamic to feel fantastic. 9. Tap, tap. My body is a map.
1.The 7 movements of spine, rise and shine ¾I do these movements more than once per day because they can be done seated or standing. The spine is the largest emotional organ in the body and it holds the key to integrated well‐being. Everything we feel and experience is related back through the spine and up to the brain. This is really a beautiful and easy way to wake up our spine anytime during the day.
(P1) ¾Sitting on the chair, I lift my ribs away from the hips and I take a few deep, long breaths in and out (P1). 1.The 7 movements of spine, rise and shine
1 (P2)
(P3)
¾Then I bring my arms above the head, looking up, and taking a deep breath in, I gently lean back, lifting my chest (P2). ¾ Bending forward, breathing out, letting my arms swing between my legs, I’m trying to reach as far as I can under the chair (P3).
1.The 7 movements of spine, rise and shine
(P4)
(P5)
¾Slowly rolling up into a sitting position I breath in, lifting up both arms, clasping wrists (or elbows) on the opposite arm I bend slowly to the side into crescent stretch (P4). I try not to bend forward or backward at the waist, but fully engage the tummy muscles and lift the ribs away from the hips, while sitting firmly on the chair. I feel a beautiful strong stretch all along my side. ¾ I breathe out when I reach the limit of my stretch. Coming back to a proper sitting position I take a deep breath in, and I repeat the same movement on the other side (P5).
1.The 7 movements of spine, rise and shine
(P6)
(P7)
¾Coming back to the centre, I bring a hand onto the opposite knee, keeping my spine long, taking a breath in: looking behind, doing a twist, I breathe out (P6). ¾ I repeat the same on the other side (P7). ¾Finishing I come back to the centre, closing my eyes and feeling my spine saying thank you very much. You can repeat this as many times you want.
1.The 7 movements of spine, rise and shine
2. Arms extend and chest expands. ¾Repeat the following movements a few times to activate the lymphatic system. This can relieve or prevent tension in our upper body.
(P8)
(P9)
¾Swinging my arms behind me, I look up towards the ceiling and I opening my chest wide, arching my spine, I take a deep breath in (P8). ¾Closing my arms in front of my chest, I lock my throat towards the collarbone, tilting my pelvis forward, and rounding my back fully I breathe out (P9).
2. Arms extend and chest expands
(P10)
(P11)
¾Interlocking my fingers behind my back, I lift my arms to a comfortable limit, keeping them straight. I open my chest, looking up towards the ceiling. I take a deep breath in (P10). Rolling my spine and head forward all the way towards the floor, I keep my arms behind my back – I’m breathing out (P11). ¾Finishing, I hold my ankles, nodding my head and softening my whole upper body. Slowly I curl up into the starting seated position. I’ve completed one round. Repeating this cycle does no harm at all.
2. Arms extend and chest expands
3. Strong tummy muscle without hustle.
3. Strong tummy muscle without hustle.
¾It’s not about having a flat tummy, but having it toned and preventing it from sagging. Having a strong body core improves stamina, willpower and wellbeing. It also stabilizes the torso, supporting pelvic organs, giving the pelvic floor muscles some firmness and helps prevent backache. Are these enough reasons to strengthen abdominal core? Try to consciously grip and tighten the abdominal muscles during everyday activities so you can feel them doing different things during the day. Also, while sitting on the chair, you can engage them fully. Whichever pose you choose, making serious faces makes it harder to enjoy feeling the abdominal core working. Repeating does no harm.
(P12)
(P13)
¾ I’m sitting straight‐up with hips against the back of my chair, lifting both feet from the floor without slouching. I can hold the side of my chair’s seat or rest my hands on my tummy muscles, feeling them engaged. Then I’m crossing my ankles, squeezing one ankle against the other (P12). I lift up my legs straight out in front of me, breathing out (P13). When I bend my knees I breath in (P12). 3. Strong tummy muscle without hustle
¾I repeat how many times I want. Sometimes I hold a pose, but not a breath, then I switch legs. Maybe this is an easy indiscernible pose to do during a long meeting. If your arms (and the side of your chair seat) are strong enough you can try to lift up yourself from the chair (but don’t fall off during a meeting).
(P14)
(P15)
¾Then leaning back on the chair keeping the spine long, I lift both legs, finding balance and engaging the tummy muscles (P14). Then I start moving my legs as if I’m riding a unicycle, pedalling forward or backward (P15).
3. Strong tummy muscle without hustle
¾ If I engage my arms in these movements, moving them in circles, it always makes me laugh, because it looks so funny. I can have long or short rides, it depends where I’m off to. Great movements to do in some serious environments.
(P16)
(P17)
¾Finally, with feet on the floor, I bend forward, nodding my head and softening my whole upper body (P16). Slowly curling up to the original seating position, I rub my tummy in gentle clockwise circles (P17).
3. Strong tummy muscle without hustle
4.Open hips with a gentle twist. ¾ These movements are just great to stretch the lower part of the body, which is affected most by our sitting on chairs and keeping our legs together. This is good for thighs, buttocks, pelvis, lower back, and the digestive system.
(P18) ¾Sitting on the chair first I separate my legs slightly wider, my knees and feet are facing outwards, I am resting my elbows on my knees. Taking a deep breath I lift up one arm and point towards the ceiling, looking up (P18). Bringing my arm back down on my knee I breathe out. I am now ready to repeat on the other side. Choose your own speed and number to repeat these movements how many times you wish.
4. Open hips with a gentle twist.
(P19) To challenge this pose a little bit more I slide both arms down along the inside of my legs, holding the ankles. Lifting up one arm I rotate my upper body, looking up, breathing in (P19). Bringing my lifted arm back to the ankle I breathe out. Swapping with other arm I repeat these movements how many times I want. The speed and number you can choose.
4. Open hips with a gentle twist.
(P20)
(P21)
But if you want to challenge yourself a little bit more, try without a chair (P20) and serious face (P21).
4. Open hips with a gentle twist.
5.Dance freely, be graceful or silly. ¾ I feel dancing is one of the most beautiful ways to express our emotions. We can dance for many reasons any time during the day and afterwards it feels refreshing. Dancing is my favourite natural way to express myself through movements without thinking what’s the next move, but just letting my body move naturally like an echo of my feelings. There is no reasons not do dance during the day.
(P22)
(P23)
¾ I can be light, slow or fast (P22), silly, funny (P23), graceful, gentle, whatever I feel. Usually I start with closed eyes and later open them. I’m keeping my face soft, not holding my breath, swaying and moving whichever way I want, just expressing myself, unforced and rhythmical, through my spontaneous movements. To rejoice, through the flow of movement. To be is to flow.
5. Dance freely, be graceful or sily.
6. Spin, hop, when to stop? ¾ If I want to stimulate my energy centres, the glands, then I do spinning. I started with three spins then gradually increased; no need to go over 21. Hoping or jumping is an opportunity to unglue the self from the ground, which feels good. At the same time it improves the circulation of lymphatic fluid in our body, feeling rejuvenated and having a fun at the same time. Rest between the movements is also important to absorb all the fun. I stop when ever I feel like it.
(P24)
(P25)
¾Standing, hips width, using a gazing spot straight ahead helps prevent dizziness. First I spread arms at shoulder level, horizontal to the floor (P24). I start spinning clockwise, keeping natural and effortless breathing (P25). Then I pause for few moments.
6. Spin, hop, when to stop?
(P26)
(P27)
¾When I’m ready I hop and jump a few times. I can jump up and down (P26) or left and right. Even forward and backwards. I always keep my knees bent when I jump. I can use my arms ‐ swinging them up and down (P27).
6. Spin, hop, when to stop?
(P28) ¾Finishing jumpies and hops I shake my whole body and I do few kicks with my legs and arms (P28). If you hear your heart and your breathing faster, it means you have done very well.
6. Spin, hop, when to stop?
7. Invisible chair keep my rear in the air. ¾ Its really good pose to strengthen legs and back muscles, which we use a lot during the day. Usually we can use this pose when we want to reach something from a lower shelf, vacuuming, lifting something from the floor, gardening, snowboarding, surfing; or can be a good pose in the public toilet. A lot of useful reasons to learn to do it. You can help yourself with elbows on the knees, to start with. I loved watching my grandma at age 84, putting wood in the stove, or doing work in the garden by engaging thighs and keeping spine long. For her it was the natural way to do a work.
(P29) ¾Feet are firmly on the ground, shoulder‐width apart, resting my elbows on the knees (P29).
7. Invisible chair keep my rear in the air.
¾I send my hips backward, knees over the toes, keeping spine long and thighs parallel with a floor, taking breath in. Then I bend forward, straightening my legs, looking upside down, I breath out. I repeat these movement as many times as I wish.
(P30) ¾If I want to make this pose more challenging, I bring arms beside the ears, looking down towards the floor without holding my breath (P30). Then straightening legs and swinging arms up, beside my ribs I breath out.
7. Invisible chair keep my rear in the air.
(P31)
(P32)
¾In case you are wondering if it’s possible to make it more challenging, then come up on the balls of your feet ,with a smile (P31). I’m holding this pose for how long as I can last (P32), then I bring my hands and feet to the floor, straightening my legs, I’m happy to finish. Slowly I straighten up in standing position, shaking my legs for doing so well. No need to practice this in the public toilet.
7. Invisible chair keep my rear in the air.
8. Squat dynamic to feel fantastic. ¾There are still millions of women using a deep squatting position for work, giving birth, resting, toilet, waiting for transport, and cooking. Their hips, pelvic areas, knees and ankles are flexible, and their posture is generally better than western women. Unfortunately in our society using squatting is lost. I’m not going to write about the reasons why we don’t, but I just want to support all the benefits of squatting during the day. There are different ways of squatting and different ways to adjust. Just try to find your squatting pose, which feels comfortable for you, to start with. I find squatting useful when I’m doing any work in the house, gardening, empting dishwasher, opening lower draws, playing with children, waiting for somebody or just resting by a wall.
(P33)
(P34)
¾First I bring my feet slightly outward, comfortably apart. Bending my knees, coming to a deep squat, not rolling forward. I bring my hands in front of me on the floor, gently rocking forward and backward (P33). Then I clasp my hands on my heart pressing elbows into the insides of my knees, keeping the spine long and looking up, breathing in (P34). Bringing arms again on the floor I breath out. 8. Squat dynamic to feel fantastic.
(P35)
(P36)
If I want a more challenging pose then I bring my arms above the head, closing (P35) or spreading them apart (P36).
8. Squat dynamic to feel fantastic.
(P37)
(P38)
¾If you are wondering if it’s possible to challenge a little bit more, then come rise on the ball of your feet (P37), with arms above the head (P38). With a smile it’s is easier. Help yourself with a chair if you find this pose too challenging.
8. Squat dynamic to feel fantastic.
(P39)
(P40)
¾Finishing, I release my arms, resting them on the floor in front of me, bringing my chin towards the collarbone (P39). Staying a little bit longer in squatting position I Interlock my fingers, opening the thumbs and resting my head on them. By the top of the bridge of my nose, I can feel my pressure points. I close my eyes, softening the face and jaw, breathing smoothly, rocking gently back and forth with feet on the floor (P40). It’s a beautiful way to stretch and relax a back at the same time. Finishing, I’m releasing my arms and slowly curling up to the standing position.
8. Squat dynamic to feel fantastic.
9. Tap, tap. My body is a map. ¾Taping is a great way to feel the flow of energy moving around the body. Its really easy way to wake up happy cells. It can be done seating, standing or lying and dressed or undressed. My whole body is always grateful doing a tapping.
(P41)
(P42)
¾I clench fists with the thumb inside, preparing myself for a tapping. First, with both hands at once I tap my both legs from the hips all the way to the ankles and then back on inside of my legs (P41). I can stand up to do my buttock muscles, or carry on with one hand on opposite side of the body. I start from outside of my rib cage, over the arm inside (P42) and outside all the way to the neck. Then I swap to the other hand and do other half of my body. 9. Tap, tap. My body is a map.
(P43)
(P44)
¾Bringing my both fists on my back I do gentle tapping around my kidneys, and trying to reach higher and higher on my back toward the shoulder blades (P43). Then I shake my hands and with finger tips I tap gently my chest, face and my scalp; it sounds like a rain (P44). If I want a sound of hailstone then I do it a little bit harder. Finishing with both hands I rub my body all over, over the clothes. Resting my hands on my lap, or lying on the floor, facing palms upward I stay in this position quite and still. Through effortless breathing I absorb all the good I’ve done for myself. My happy cells are saying thanks to me, and it always brings a smile to my face, feeling great.
9. Tap, tap. My body is a map.
Gentle stimulation for better motivation ¾These poses are to increase alertness and vital energy in a more gentle way than Dynamic poses. ¾The movements are slower and nature our whole body through their focus on specific parts of the body.
www.yogaleks.com
Autor:Aleksandra Tanasic
Stimulative poses Gentle stimulation for better motivation
1.Feel unease? Just squeeze and release. 2. Soft face in any case. 3. Feel improvement with eye movements. 4. Massaging head and face, to soften each place. 5. Loosening joints, removes stiff points. 6. Kneading, squeezing, sliding that is massaging. 7. Chin lock body unblock. 8. Hug instead of shrug.
1.Feel unease? Just squeeze and release. ¾This is great to do if I want to feel the release of “letting it go” and by doing it feeling that release more powerfully. It can also be done in a lying position. I can find every day a moment to bring the softness to my body by “letting it go”.
(P1) ¾Bringing my arms onto my lap, I take a deep breath in and while holding the breath, I squeeze every part of my body. I start with my toes, legs, buttocks muscles, tummy, chest, arms, hands and fingers making fists. Then I pull my shoulders up to my ears, squeeze my neck, press chin into the chest and finally squeeze my face; eyes, mouth, every muscles on my face. I’m trying to hold on breath and the pose as long as I can (P1).
1. Feel unease? Just squeeze and release.
(P2)
(P3)
¾With a deep long breath out Haaaa, through the mouth, I release every part of my whole body (P2). “What a release, after that kind of squeeze!” (P3).
1. Feel unease? Just squeeze and release.
2. Soft face in any case. ¾. Feeling the freedom of movements in our face improves the circulation of the whole face and helps it also remains firmer. ¾Often working with our body, we can forget on our face. I’m always trying to bring that awareness in to my yoga classes. Especially if we are doing some of the more challenging poses. I see a lot of serious wrinkles. Then we would repeat with smiley ones. It’s easier to do any pose, and it looks much more beautiful with a soft face instead of a tight face. Because the tightness in your face spreads to your body. ¾ These funny facial movements remind me to release my muscles on my face throughout the day. Even if I have make‐up on, they are easy to do, because they are free of your hands. I always feel my face is softer after those funny facial gestures. It is easier to learn them in front of a mirror and they will probably make you laugh at first, but laughter is the best medicine to feel free. ¾Usually I’m doing them, when I’m mowing a grass, painting, reading unpaid bills, talking over the phone something serious responsible, working on the computer, riding a bike or driving a car. Finishing, I bring my tongue to the front of my gums and teeth, circling few times to make more saliva flow in my mouth, which has important function for our oral and general health. Hmmm, let’s see what we can do! ¾ There are five of them: Circling the air, Vowel sounds, Chin to ceiling, Purse and Grimace and Surprised Lion!
2. Soft face in any case.
Circling the air
(P4)
(P5)
¾I fill the cheeks with air and I’m moving the air several times from side to side and up and down (P4). Then I move the air around in a circle, few times in each direction (P5). No need to hold a breath, just an air.
2. Soft face in any case.
Vowel sounds
(P6)
(P7)
¾ Then I breath in and while I’m breathing out through the mouth I exaggerate the sounds A,E,I,O,U a few times, pulling belly button toward the spine (P6). Saying loud, or with no sound (lets say if I’m on the phone,) and feeling the movements on my lips, jaw and throat (P7). Repeating as many times as possible in one breath. If you want you can count.
2. Soft face in any case.
Chin to ceiling
(P8)
(P9)
¾First, I move my bottom teeth in front of my top teeth. Pressing the tongue onto the roof of my mouth, I am breathing in. I gently tilt my head backwards, lifting my chin up, keeping the eyes closed and lifting the eyebrows. Then I make a joker smile, keeping my tongue pressed to the roof of the mouth (P8). Yes, it does feel funny. But it’s easier to do if you focus on deep breathing, not how you look. It helps to keep the stretch on my face and through my neck for as long as possible. Just try and have fun. ¾ Then slowly I tilt my head forward, bringing the chin toward the collarbone, releasing my tongue and softening the whole face, breathing out (P9). Try to feel the weight of your head pulling you down. I repeat these gentle head movements a few times to feel the stretch through my neck and whole face. It’s also a good way to stimulate the thyroid glands. 2. Soft face in any case.
Purse and Grimase
(P10)
(P11)
¾I’m pulling my lips together as tightly as possible and pushing them forward as far as they will go (P10). Then keeping one side of my face still, I stretch the other side toward the ear (P11). Repeating a few times left and right, like giving a kiss on both sides of my face. It’s a funny way to release the monkey lines around my mouth.
2. Soft face in any case.
(P12)
(P13)
¾I pull my mouth as wide as it can go to smile a grimace, keeping lips all the way closed (P12). I’m making that smile on alternate sides of my face, keeping one side still and the other smiling to maximum. Repeat this a few times, I’m learning the pattern of movement on my face. It’s good fun and there’s no need to hold your breath while doing this. If you want a further challenge, try to close the opposite eye, while doing each alternate smile (P13).
2. Soft face in any case.
Surprised Lion
(P14) ¾I use this grimace, maybe not at the traffic light while I’m waiting, but while I’m driving. It can also be used in case somebody frustrates you. Of course it’s probably better if you do this when you looking at his/her back. Exaggerate the movement by opening the eyes wide, raising eyebrows, mouth wide and stretching your tongue out (P14). It makes me feel good, even if I look crazy. It’s a great way to Improve your voice and facial expression. It also helps release tension in facial muscles and in the brain. Giving a throaty little growl of satisfaction can even sound scary, make it louder if you want but try not to look crazy. (Recommendation: repeat where appropriate) 2. Soft face in any case.
3. Feel improvement with eye movements ¾ Eyes also have muscles and they are happy to stretch and rest. We can remind ourselves to close them sometimes during the day and give them a little more attention. Let’s see what we can do during the day for our beautiful eyes. Sitting comfortable I’m trying to visualise a big clock front of me, opening my eyes wide, like I’m surprised to see such biiiiiiiiig clock.
(P15)
(P16)
¾Breathing in, I’m rotating my eyes looking at the numbers half‐way around the clock and then the other half, breathing out. Keeping my head and shoulders still, I let only my eyes do all the work, moving them smoothly (P15). Pause. Then I choose different numbers to look at speeding up my eye movements. I can scan the clock face diagonally (2‐8, 4‐10) vertically (12 ‐6) and horizontally (9‐3) few times (P16). Then I pause. 3. Feel improvement with eye movements
(P17)
(P18)
Shifting my focus off the clock face I look far, far away (P17) and then bring my gaze back to my nose (P18). I like to do this a few times. Then I blink and squeeze my eyes a few times.
3. Feel improvement with eye movements
(P19)
(P20)
¾Finally, I close my eyes, rubbing my palms together, feeling the warmth (P19). To keep my neck and face completely relaxed I bring my elbows beside my ribcage or on the table to feel the weight of my head on my hands. I place my fingers on eyelids, pressing my eye‐sockets gently a few times (P20). Then, I rest my warm palms softly on my closed eyes, leaving the nose open to breathe and keeping a smile on my face. I can feel my eyes appreciate very much the care being taken of them.
3. Feel improvement with eye movements
4. Massaging head and face, to soften each place ¾To help me feel magical I pause for a few moments, close my eyes and give myself a magic massage. It can be done anytime during the day, as many times as you wish.
(P21)
(P22)
¾Closing my eyes, I rub my hands together at different speeds and feel the warmth between them. Using small circular movements with my fingertips, first I massage my jaw (P21), keeping my lips and teeth slightly apart and my tongue down on the bottom of my mouth. Then I rub my nose (P22), keeping my neck relaxed.
4. Massaging head and face, to soften each place
(P23)
(P24)
Slowly I’m sliding my fingers over my forehead to my temples (P23) and I make a few clockwise circular movements (P24).
4. Massaging head and face, to soften each place
(P25)
(P26)
¾Placing my hands on my ears, I rub them to feel the warmth (P25). Then I put my index fingers behind and the middle fingers in front of my ears, rubbing slowly up and down (P26).
4. Massaging head and face, to soften each place
(P27)
(P28)
¾Then I gently tug my earlobes a few times (P27). Finally with all my fingers I massage my scalp, as if washing my hair all over. I tap a few times with my fingertips very gently over my head. It sounds like rain (P28). Closing my eyes for just a few moments and resting my hands on my lap, feeling the sensation, is like absorbing all the good I have done for myself.
4. Massaging head and face, to soften each place
5. Loosening jooints, remove stiff points ¾ When I’m releasing my joints I pretend I’m in a slow‐motion movie, slow but gentle, repeating each movement a few times. If I hear any sounds, that’s mean I’m easing the joints’ stiffness. The joints provide with support, protection and free movement. It is important to maintain them throughout the day, by bending and rotating them slowly and gently. Most often stiffness is around the neck and shoulders or the hands and feet. Loosening the joints and removing stiffness can be done very easily standing, lying or seated. It’s not necessary to do all joints at once, but It’s good to do all of them throughout the day. Repeating the movements gently and appropriately doesn’t do any harm at all. ¾ The major joints on our body that need to be maintained can be grouped into: • Head and Neck, • Shoulders, • Arms • Hands, • Spine, • Hips, • Legs and Feet. ¾ It’s also important to remember that you don’t have to wait until you feel stiff to do these movements.
5. Loosening joints, removes stiff points
¾Head and Neck: The head is quite heavy and our neck carries it usually without any rest during the day. It can bring a lot of tension to the neck and shoulders, so whenever I can, I lean my head back to the rest position. Especially if I’m driving a car, or have the opportunity to rest my head in a sitting position. It’s important to be always be gentle and slow with your neck. Never use force or overextend when moving your head and neck. Head rotation (up, down, left, right, and side to side)
(P29)
(P30)
¾I interlock fingers behind my neck and I let my head tilt gently upward, stretching elbows out to the sides, I breathe in (P29). Letting my head tilt downward, I gently compress the sides of my neck with hands, bringing elbows together, breathing out (P30). 5. Loosening joints, removes stiff points
(P31)
(P32)
¾Then I bring my ear to the shoulder, resting (not pulling) my hand on the opposite ear. I stay in this position, feeling a gentle stretch on the side and keeping with effortless breathing (P31). I swap to the other side (P32). Remember do not over extend or force your neck.
5. Loosening joints, removes stiff points
(P33)
(P34)
¾Finishing I turn my head left (P33) and right (P34), a few times, bringing my chin to the shoulder. Every time when I reach the limit of my movement I breath out.
5. Loosening joints, removes stiff points
P(35)
P(36)
¾Slowly I’m drawing my head forward breathing in, leading from the chin, as far in front as possible, feeling the stretch on my neck and throat (P35). Then I slowly tuck my chin, without dropping my neck or drawing back, breathing out (P36). I resist moving my shoulders and back, but keep them relaxed. Repeating these funny head movements is great fun. I called them Turtle Move.
5. Loosening joints, removes stiff points
Shouders
(P37)
(P38)
¾Grasping my shoulders with fingers at the front and the thumbs in the back (P37), I make big invisible circles with elbows, like wings circling forward and backwards (P38). I do a few times in each direction without tensing my body.
5. Loosening joints, removes stiff points
(P39)
P(40)
¾Resting my hands on my lap I take a short breath in and move my shoulders forwards (P39), I take another short breath and move my shoulders upwards (P40).
5. Loosening joints, removes stiff points
(P41)
(P42)
¾I take a third short breath in and move my shoulders backwards (P41) and then exhaling I drop my shoulders (P42).
5. Loosening joints, removes stiff points
Arms
(P43) ¾Raising my arms sideways, horizontal to the floor, I’m extending them fully, as if pushing walls on both sides (P43).
5. Loosening joints, removes stiff points
.
(P44)
(P45)
¾Then slowly rotating them outwards I breathe in (P44), and moving my arms inwards I breathe out (P45). Try to feel your maximum rotation.
5. Loosening joints, removes stiff points
(P46)
(P47)
¾ Bringing the lower arms up (P46), I’m swinging my lower arms only from the elbows, making invisible circles few times (P47).
5. Loosening joints, removes stiff points
(P48)
(P49)
¾Finally, I lift my arms above my head, interlocking fingers, pushing palms upward toward the ceiling (P48). Looking up, I take deep breath in. Slowly I bring hands onto my lap, breathing out (P49).
5. Loosening joints, removes stiff points
Hands
(P50)
(P51)
¾I gently rotate both hands, both clockwise and anti‐clockwise (P50). Then I clench my fists with my thumbs inside, repeating the movements (P51).
5. Loosening joints, removes stiff points
(P52)
(P53)
¾Making claws, I bend my knuckles, then I open my hands wide (P52). I repeat these movements few times. I take my thumb and press it firmly to the fingertip of my little finger, repeating the movements on the rest of the fingers with my thumb (P53). Then I wiggle my fingers, and shake my hands a few times.
5. Loosening joints, removes stiff points
(P54)
(P55)
¾ Finally, I press elbows and wrists together spreading fingertips away from each other, pulling palms apart (P54). I slowly bring my hands together, starting with my palms and then fingers, firmly pressing my fingertips together (P55).
5. Loosening joints, removes stiff points
(P56) ¾I separate my palms while keeping fingertips pressed firmly together (P56). My hands are like a flower opening, breathing in and closing, breathing out. Finishing I’m my tapping fingertips gently together a few times stimulating my nerve endings.
5. Loosening joints, removes stiff points
Spine
(P57)
(P58)
¾When I’m sitting I grasp my knees, or alternately I rest my hands on my hips if I’m standing. First, I do silkworm movements through my spine by rolling the sacrum slowly right (P57) and left (P58), gradually lifting these movements to the lumbar spine, then to the chest and neck area. Reversing back toward the sacrum, repeating a few times.
5. Loosening joints, removes stiff points
(P59)
(P60)
¾After that, I continue with similar movements of spine but instead of side to side movements I roll my spine forward and back. So, I’m looking up, leaning forward, arching my back, breathing in (P59). Tucking my chin into the chest, I’m rounding my back and leaning back, breathing out (P60). I repeat that flow a few times.
5. Loosening joints, removes stiff points
Hips
(P61)
(P62)
¾While seated I place one foot on my opposite thigh, making a half‐butterfly pose. Gently, I move my knee up and down, letting the arm on the same side as the knee do the work (P61). Then with the hand on the same side I rotate the knee in circles a few times in each direction, feeling my hip joints (P62).
5. Loosening joints, removes stiff points
(P63)
(P64)
¾Keeping my spine and neck long I lean gently forward (P63). Then coming back in a sitting position I twist my torso, looking behind me (P64). Yes, one more leg remains to repeat these movements with.
5. Loosening joints, removes stiff points
Legs
(P65)
(P66)
¾Sitting on the chair I’m holding a thigh with the knee bent, while the other leg is resting on the floor. I wrap my arms under the thigh, bringing the knee close to my chest (P65). I straighten my knee (P66) and bend it a few times. Then I rotate the lower leg, as if I’m drawing invisible circles with my foot. I repeat with the other leg. It’s also possible to do this movement standing. Then I’m balancing these movements on one leg.
5. Loosening joints, removes stiff points
Feet
(P67)
(P68)
¾ While remaining seated from the leg movements I separate my legs, keeping my heels on the floor in front of me. First I squeeze, spread and wiggle with the toes a few times. Then I rotate ankles and feet on both sides (P67). Finally, I flex and point both my feet (P68). To finish, I stomp, clap and rub with my feet a few times. I do first one foot then the other if I’m standing.
5. Loosening joints, removes stiff points
6. Kneeding, squeezing, sliding that is massaging ¾ The importance of touch is incomparable and it can be adapted to virtually any situation. It helps put me in touch with my physical body, while I’m not moving. My body gets instant benefit from It’s responses to the self‐massage. There are many resources out there to help you learn self‐massage – you really can’t go wrong. ¾Of all the treats which women can have ‐ hairdressers, pedicures, manicures, etc (fortunately for women there are many many more treats than I list here), I would choose massage as my favourite on the list. Unfortunately in our society massage is a treat ‐ in some Asian countries, it can be an ordinary part of the day. Even short massages, such as feet massage in some shopping malls are my favourite parts of shopping. The feeling afterwards is better than any bought item! ¾ It’s not always necessary to have skill and knowledge, but sometimes just feeling the enjoyments of hands on our bodies is beautiful. Giving my boys a massage would be our best part of the day. (Or maybe their best part). But it is also my privilege, because it is the best way to find out how their day was, and how their body is. For me it is the best way to connect at the end of the day with children. Often instead of reading stories, we would talk and massage, which would be our treat. ¾ However as a short break at any time of the day, a quick self‐massage can help us feel revitalized and increase energy. It improves circulation, increases warmth and removes stiffness. Watching TV, sitting in a bus or car, while reading long emails, after a shower or resting in bed ‐ there are many different circumstances where I can use the self‐massage technique. 6. Kneeding, squeezing, sliding that is massaging
(P69)
(P70)
¾Now lets do it. My finger pads, palms, knuckles, back of the finger, fists, or thumbs ‐ all of these parts of my hands can be used to circle the joints and press and knead my muscles (P69). Staying aware of the speed and pressure (not digging in to the skin) as well squeezing and releasing (P70) are all a part of giving good self‐massage.
6. Kneeding, squeezing, sliding that is massaging
(P71)
¾I’m finishing the massage by sliding (P71) with my palms and hands all over the part of my body I am massaging. I am connecting with my happy cells throughout my whole body.
6. Kneeding, squeezing, sliding that is massaging
7. Chin lock body unblock. ¾. It’s a great way to release shoulders, neck and stimulate thyroid glands at the same time through the long breath HAAAAA.
(P72)
(P73)
¾Sitting on a chair, I inhale slowly and deeply. I retain the breath inside. Bending the head forward, and pressing the chin tightly against the chest, I place my hands on my thighs, pressing my hands down, while moving my shoulders upward and forward (P72). I hold my breath and the pose as long as I can (P73).
7. Chin lock body unblock
(P74)
(P75)
¾Then I exhale through the mouth, a long HAAAA and every bit of air in my lungs (P74) . At the same time I release my arms and chin. My head is fully upright. A really revitalizing breath (P75).
7. Chin lock body unblock
8. Hug instead of shrug. ¾ Hugging is one of the most beautiful acknowledgements of a person’s ‘presence’. Hugging is happiness, understanding or a healing way to express life’s energy through touch. You can’t give a hug without receiving one. Especially to yourself. Hugs are very important during the day. Let’s remind ourselves, a day without a hug is a wasted day. So these breathing movements are preparation for a hug and you just can’t get them wrong. Hugs also open the upper body fully through the arms movements and they activate the lymphatic system. These movements can be done standing or sitting. Of course your face is soft and your tongue can be rested behind the lower teeth, to keep the jaw relaxed.
(P76)
(P77)
¾I start with my hands hanging beside my body. First I lift my arms out in front of me at shoulder height and take a short breath in (P76) , then I raise my hands over my head and take another short breath in (P77). 7. Hug instead of shrug
(P78)
(P79)
¾Dropping my arms to the side I take another short breath in and open my arms out (P78). Then I give myself a hug bringing hands on my shoulders, holding a breath and a smile (P79).
7. Hug instead of shrug
(P80)
(P81)
¾ Dropping my head forward, bending from the hips, I breath out, whispering long Haaaa, through the mouth until I run out of air (80). Finishing I let my arms, head and torso hanging down (81). Repeating these movements is also a beautiful way to relax my lower back.
7. Hug instead of shrug
Gentle stimulation for better motivation ¾Thank you and I hope you enjoy my gift to you: Gentle stimulation for better motivation. ¾Im looking forward to hear from you how are you.
www.yogaleks.com
Autor:Aleksandra Tanasic
Relaxing the body and mind makes pease easy to find ¾These poses can help us to feel more grounded and calm during short periods of rest and guide us to surrender. ¾By yielding into the pose, these postures promote stillness and balance through deep, slow, soft breathing.
www.yogaleks.com
Autor:Aleksandra Tanasic
Relaxed poses Relaxing the body and mind makes peace easy to find
1.Visualise, I gentle close my dreamy eyes. 2. Body rest is the best. 3. Deep relaxation, blissful sensation. 4. Alternate Triangle standing, legs expanding. 5. On one leg stand, your mind expands. 6. Want to grow? Stand on tiptoes.
¾How many times do we hear the phrase, “Just relax”. Of course we try different ways to relax at different stages of our lives. When I was in my twenties, if someone told me to relax, I would go out and have fun. If someone told me to do some Deep relaxation, I would think it’s a waste of my time, or waste of my life. When my boys were babies, the best relaxation for me was sleep. ¾These days, I explore relaxation differently again. I can find it when my body is still (whether lying, sitting or standing) and while my body is moving. ¾When I’m doing work, or exercises, riding a bike, walking or just talking standing or sitting, I’m trying to be more aware of my posture, my breath and my face. Whether we are active or passive we don’t need to have a tight jaw, short breaths and serious wrinkles on our face or a slouching posture. What we need is to re‐learn our childhood habit of keeping a relaxed body pose in any situation. The focus is not on achieving a relaxed state but rather to keep up a relaxed state throughout the day. ¾Also, it’s possible to do various short relaxation poses, or what I sometimes call Beautiful mini naps during the day. Often I would hear: “I don’t have time”, or “Before I would really be able to relax I need time to finish these other things to even get to that stage”. Yes, we think we will miss something or not to finish enough things during the day if we take a Beautiful mini nap. I know there are still countries where the siesta remains an important part of the day. It’s not possible to skip it, at all. ¾I love these countries, because they are in tuned to our body’s oscillating energy. But, unfortunately there are more countries which believe “no time for that”. Of course it would be great in the afternoon to have an hour of nap, but most of women who I know are working all day and can’t afford to.
Relaxing body and mind makes peace easy to find
¾So, what now? I learned to integrate Beautiful mini naps throughout the day in different circumstances. While I’m waiting in the car, I pull the seat back, close my eyes and surrender. When I’m in the library, or somewhere waiting or sitting. Maybe after a meal? So the importance is in recognising an opportunity in every day life to close our eyes for few moments. But if I’m working from home or if I’m at friend’s place I will have a Beautiful nap lying on the floor, grass or couch, to stretch my whole body in a horizontal position. Actually whenever I have an opportunity to lie down or sit, I prefer to lay down pose. ¾When I’m teaching my yoga sessions I always include short recovery poses between asanas, and I close with a 10 to 15 minute long “Deep relaxation pose” lying on the mat. No one ever complained about doing it, or wanted to skip it. It’s a pose where we can feel “I deserve this, I’m looking forward to it”. Yes, I said ‘pose’ because when we do this in yoga, it’s a pose. If haven’t tried this before it might be a challenge at first but for some of you, it will be easy.
¾So similar to how I include short recovery poses and deep relaxation in an hour and a half yoga session I could also spread those poses throughout the day. Slowly pause, by pause It’s possible to learn to do Beautiful mini naps and let your body benefit fully.
Relaxing body and mind makes peace easy to find
¾After any short relaxation poses lying or sitting that I do during the day, my whole body feels refreshed and my mind benefit’s fully. If it’s done sitting on a chair or on the floor, it is helpful to lean back and avoid a slouching position. Sometimes, if I have a table in front of me I lean forward, resting my forehead on my lower arms, and hug my elbows. ¾ As I said, short relaxation poses can be practiced lying on the floor also. I would have one wall in living room always clear and I would put some blankets or yoga mats on the floor. When my friends would come for a visit they could go straight to lie down on the floor with legs on the wall and we would talk for a while in this pose. Slowly pause by pause during the day even for a few moments I was bringing short relaxation poses in my day. So, whatever you choose, it’s important that it’s working for you, but also, try not to skip short relaxation poses, because it’s really natural to do them and each body appreciates them so much. ¾Here are helpful hints for getting the most from the short lying or sitting relaxation poses: •It’s important to stay warm because your body temperature naturally drops slightly •Make gentle body adjustment ( feeling your body is comfortable and relaxed ) •Acknowledging external circumstances ( hearing the sounds, but not analysing and responding)
Relaxing body and mind makes peace easy to find
¾When I adjust my body to feel comfortable I close my eyes, softening my face, and bringing my teeth and lips slightly apart, letting my tongue down from the roof of the mouth. I bring my attention quietly to my body feeling it soften and relax. If any thoughts appear I briefly recognise them and then just let them go. I’m listening to the rhythm of my breathing which is gentle, deep, slow and smooth. For a few moments I bring my awareness to my breathing only, feeling the fresh air through my nostrils when I breathe in and the warm air when I breathe out. Then I shift my attention to the sounds. First I’m listening to the sounds outside of the room and then I move my attention to the sounds that are closer. I’m focusing only on listening; moving from sound to sound, always trying to hear any new sound. When I withdraw my awareness from the sounds I come back to my effortless breathing and feeling my body calm, and peaceful. I completely surrender to the feeling of stillness and the pleasant sensations flowing through me. I can feel how naturally I yield into the pose. ¾I wouldn’t underestimate the importance of taking a few moments each day doing some of the still relaxation poses. When we prepare our body for lying or sitting, then we can bathe in tranquillity and peace. We can enjoy a short, quiet mental vacation, and feel rested while either seated or in a lying position through the following poses.
Relaxing body and mind makes peace easy to find
1.Visualise, I gentley close my dreamy eyes ¾Visualisation can take me anywhere I want, and doesn’t cost anything. It can be my mini mental vacation, a place where I feel happy. I can visualise somewhere where I have already been or somewhere where I would love to be where I feel happy. Sometimes I’m visualising the whole of a journey or the process of achieving an objective at work. I can think about all the steps in the process or just the goal or destination. Imagination is all I need. Visualisation can also be helpful when my mind wanders into long internal boring dialogues. My trick is to replace the dialogues by guiding my thoughts to where I want to be or how I want to do something.
Photo 1 (P1)
(P2)
¾Sitting comfortably with crossed legs on the chair (P1), or with feet on the floor (P2), I close my eyes, taking a few deep breaths in and out through my nostrils, feeling my body yielding in to the pose. I’m guiding my mind to think of good things, choosing something beautiful and using my senses. What can I hear, touch, see, taste, smell, and laugh at? It’s a brief moment not escape from, but to find myself different alternative moments, which I choose to shift awareness from the present moment ‐ we do need this sometimes, don’t we? 1. Visualise,I gentle close my dreamy eyes.
2.Body rest is the best ¾If I need a short pause to rest my body or to quieten my thoughts while in a sitting position, I will always choose this pose. Usually I will do it in the library, or in my car, at work, home, or anywhere and anytime. It takes just a few minutes and afterwards I feel ready for the next part of my day. It’s also nice to do it as a pause after a meal if you don’t have opportunity to lie down. Every one’s body appreciates a short rest during the day, that’s why it’s good to give yourself this beautiful opportunity.
(P3)
(P4)
¾Sometimes I keep my legs on the floor (or bending my knees) crossing my arms, with hands palms down on the table in front of me and rest my head on my forearms (P3). Other times I simply bend my knees and while sitting on them, I place my elbows on the table and lean forwards resting my head on open thumbs which I place at the top of the bridge of my nose. I feel the two pressure points there (P4). 2. Body rest is the best
¾ I close my eyes, softening my face by relaxing the muscles and listen to the subtle, deep rhythmic breathing through my nostrils. Fresh air when I breathe in and warm air when I breathe out. I stay kind to myself in this pose for a few minutes, letting my breath, and gratefulness for this moment, lead me to peace. If my thoughts begin to wander, I gently guide them back to my rhythmic breathing. ¾Finishing, I gently open my eyes, sitting consciously for the next few minutes acknowledging the place where I am. Slowly I stand up and I give myself a good, long stretch with a smile on my face. I’m ready for a next part of my day.
2. Body rest is the best
3.Deep relaxation, blissful sensation ¾This pose is a lying down posture. Your mind remains conscious, but your entire body relaxes completely, as if you were asleep. If you have just completed the postures part of a yoga session then deep relaxation will integrate the benefit’s achieved from the postures . Otherwise deep relaxation can be done anytime during the day or at the end of the day, and it is beneficial for our whole body.
¾Before you begin deep relaxation make sure your room is warm and full of fresh air. Cover yourself with a blanket, because your body temperature drops as you relax. If your lower back is uncomfortable put a cushion under your knees and if you have an eye bag you can use it to cover your eyes. Deep relaxation is recorded for you to listen to.
3. Deep relaxation, blissful sensation
¾Whichever of the Beautiful mini nap or Deep relaxation poses chosen, they can be used depending on the time or moment during the day you make available. If you find it challenging to practice at first, please do not give up on the pose. It’s restorative for the whole body and mind. Learning how to relax, it’s a process of practicing. It’s consciously noticing thoughts, feelings, breath and the whole body. I’m not controlling, forcing or putting extra attention on to any feelings. ¾I’m surrendering, effortlessly transforming and guiding my thoughts and feelings toward relaxation. It’s my time when I travel through different parts of my body, using self reflection, with no judgments, expectations or resistance. I’m mindfully present in the moment, feeling the beauty of that moment right down to each happy cell in my body through relaxation and soft smile on my face.
Standing relaxed poses.
¾Standing relaxed poses help us to be more centred, stable and comfortable while we trust the earth to support us. It’s important to keep alignment, steadiness and balance while we stand during the day. It’s beautiful to feel the gracefulness of yielding into the pose. I allow the weight of my lower body to pour down into the earth, as I give my weight to the ground, surrender to gravity. At the same time, I feel my torso as I lengthen my spine and head toward the sky. I stay there, simply softening and yield into the moment, noticing my whole body move to a place of deeper ease and openness. I let my breath centre itself in the middle of the body. ¾The next three natural standing poses can be easily integrated into our daily activities and they are simple and beautiful to do it.
4. Alternate Triangle standing, legs expanding ¾This pose is one of the standing poses which I use to adjust and relax comfortably while standing to release or prevent any tension in lower back. With my legs wider apart than usual I will use this pose if I’m standing while working and beside a bench or counter which is quite low.
¾I’m spreading my legs wide apart and lowering my hips, until my hips and the bench are at the same level. This prevents the upper body from slouching which causes pain in the shoulders and lower back. Sometimes I move deeper, into Warrior Two pose by bending a knee directly over the outward foot, while my hips are facing forward. Or maybe it’s a Goddess pose? Just see what suits you and where you can integrate these poses through the day. These poses also strengthen the legs and core and centre the torso in the proper position. They balance the upper and lower parts of my body in a nice way.
4.Alternate Triangle standing, legs expanding
(P5)
(P6)
¾I stand with my feet a comfortable distance apart, legs straight, toes pointed forward. I’m feeling the centre of my base a little below my navel, deep inside the belly. I’m lengthening my body, by lifting my ribs away from the hips and keep my pelvis in a neutral position, neither tilting my pelvis or arching it. I stay in this pose, letting myself yield into it (P5). ¾Then I move lower, bending both knees outward, keeping my pelvis and torso upright. This pose is also called the Goddess pose (P6). It’s a nice hip opener pose, while you are engaging thighs and keeping the pelvis centred and relaxed. You might not believe it but it’s possible to do any of these poses beside a bench. If I’m standing beside a bench and do this pose, I’d do it so gracefully that from the waist up that no‐one would even notice the rotation of the lower part of the front of my body. 4.Alternate Triangle standing, legs expanding
(P7)
(P8)
¾Then I come up back into the standing Triangle pose (P7) and I turn one foot outward to ninety degrees. This gives a gentle rotation to my hip, while my pelvis faces forwards. My shoulders are relaxed and my chest is open, I’m engaging both feet firmly toward the floor. Then I yield into the pose. If I want a bit more of a challenge I can move deeper to Warrior Two (P8), by bending my knee directly over the outward‐pointed foot, without moving my torso. I alternate on each leg several times.
4.Alternate Triangle standing, legs expanding
(P9)
(P10)
¾Straightening my front leg I extend my torso to the side. My lower arm can rest down on my shin or ankle. Follow your flexibility. To keep my chest open and wide I do a few variations using the higher arm which are; to rest my arm behind my back (P9), or lift it above my shoulder (P10) or lift it beside my ear. So, maybe these poses can be used to check on something behind a counter or bench. Of course don’t forget you have two legs and there is the opposite side of the counter or bench. ¾See which variation is comfortable for you or maybe integrate all three movements of arm as a flow. Whichever option I choose I yield into the pose when I reach my limit, and I keep breathing effortlessly. Closing, I rise slowly into the Triangle pose.
4.Alternate Triangle standing, legs expanding
5. On one leg stand, your mind expands ¾In yoga generally there are many one legged standing poses and also as I have suggested, places where we can do them. Yet all have common benefits. They help improve our balance, build coordination and promote concentration and calm. Who doesn’t need more balance, coordination, concentration and calm during our day? The key is yielding into the moment of the simple presence of that pause. And to get there we don’t need serious wrinkles and tightness. ¾When I’m teaching yoga I see in my sessions, the most serious wrinkles appearing during balance poses. When we repeat a pose without serious wrinkles, with a soft face it’s much easier to do. Balance poses during the day can be integrated into so many different circumstances. Whenever I’m standing either for a short while or a long time, I shift weight onto one leg. Then I’m just leaning from one foot to other. ¾One leg stands can be the most challenging pose during the day for a lot of women, because the body can be still only if the pattern of our thoughts is not dancing fast. And that can be very challenging during the day. The natural way to transform agitation to calm and to create a bridge between my body and my thoughts, while realigning my body with gravity, is through the power of breathing. It’s here with me all the time, and to use its power, all I need to do is observe the rhythm of my breathing and guide it to become deep, long, steady, even gentle breaths. Slowly I get there.
5 . On one leg stand, your mind expands
¾Two other things I do to help me to find a balance are: • spreading my toes and actively pressing down my big toe on my grounded foot. •The other thing is to find a spot a little lower than eye level and to gaze at it softly. ¾ When I synchronise my breathing with my stance and gaze I simply release the leg. I’m standing on and yield into pose. •As I said every day is different, so every day I can choose a different one legged pose, not pushing myself with big expectations or punishing myself if I can’t do it. That’s ok; there is always at least a one leg standing pose that I can do each day a few times, whatever stage are my feelings, thoughts or body are at. If you need you can hold s on to something to support yourself. ¾There are many one legged standing poses but I divided them into the two simplest variations. One is the Free Leg Lift, and the other is Rested Leg Lift. If you want to challenge either pose a little bit more, try with closed eyes. After it, is easier to do with open eyes. Explore and have fun.
5 . On one leg stand, your mind expands
Free Leg Lift
(P11)
(P12)
(P13) 5 . On one leg stand, your mind expands
¾I keep my torso upright at all times, with one straight leg on the floor. The other leg I can lift up from the ground, either straight or with the knee bent. A flow can be: leg straight up in front (P11), straight out to the side(P12) and straight back. (P13). If I’m repeating those three movements as a flow, I’m breathing in when I lift my leg and breathing out when I lower my leg. Sometimes I just hold on to each lift for a little longer, while breathing evenly.
¾These lift poses and flows can be done discreetly in any circumstances regardless how you are dressed. You can lift up one leg when you are standing anywhere. Practicing one leg stands in a public place can be very easy and I find it’s a nice way to release weight from each leg. My arms can rest beside my body or behind my back. Use your imagination and enjoy.
5 . On one leg stand, your mind expands
Rested Leg Lift
(P14)
(P15)
(P16)
5 . On one leg stand, your mind expands
¾For the first pose I begin (P14) by transferring my weight onto my foot and then I raise my other knee. I interlock my fingers hugging the knee and gently lean backwards, stretching my arms. Now, for the second pose (P15) I place the sole of my foot on the inner of calf muscle, or thigh. My hips are open and my knee is extended outwards. I bring my hands closer in to my body. For the final pose (P16) I grasp my foot from behind with both hands pulling it towards my buttocks, trying to keep both knees together. ¾It’s possible to do these three poses are as a flow. Remember to keep your breathing effortless, and that you have another leg. You can use your imagination and see what other one legged poses you can do. Enjoy.
5 . On one leg stand, your mind expands
6. Want to grow? Stand tiptoes ¾Think about where you could possibly to do a Tiptoe pose. It doesn’t take much space, or matter how I’m dressed or if my tummy is full or empty. The possibilities are endless. It is definitely a pose for everywhere, anytime. The best way to do it is in bare feet, but it’s also possible to do it with your shoes or slippers on. ¾ The benefits include; strengthening the ankles and calf muscles, and at the same time it improves leg circulation, coordination, stability and balance. When I was a child I used to twist my ankles. Since I’ve be doing different variations of the Tiptoe pose I haven’t twisted my ankles. I am sure it’s because of the increased strength and stability this pose gives. If I need something from a high shelf, or if I am waiting in a queue or also standing and talking on my phone, I just do variations of the Tiptoe pose. It’s also possible to practice with a chair or bench for support. ¾When first trying the Tiptoe pose it’s easier to have your feet at hips‐width, and later as you get more confidence, move your feet closer together until your ankles are touching. You can also keep your knees bent, so they are over your toes. It’s important to make sure that your ankles remain straight at all times and that your feet are doing the work. Your knees and feet should always be forward facing. Even walking on tiptoes can be fun! That’s why there are different variations.
6. Want to grow? Stand on tiptoes.
(P17)
(P18)
¾To begin I spread the weight of my body equally onto the balls of my feet. I do few repetitions slowly coming up on to tiptoes and then slowly coming down on to the sole of my foot. Sometimes I rise slowly up onto my toes as high as possible, breathing in. I’m holding as long as possible to both the pose and breath, and then slowly lower the soles of my feet back down to the floor. I breathe out as I come down. ¾ Sometimes my arms are following the movements (P17) which can help my balance or I engage the pelvic floor muscles by squeezing them as I rise up and releasing them as I come down. To make a Tiptoe pose more challenging, I do it with closed eyes (P18) and then I found it much easier with open eyes. 6. Want to grow? Stand on tiptoes.
(P19)
(P20)
¾Maybe a one‐legged Tiptoe pose? I lean forward slightly like a bird into the breeze (P19). It’s easier with a smile. Sometimes I try to hold the pose longer, but I always keep my breathing even and steady. Usually I finish standing on my heels, lifting my toes and wiggling them (P20). All Tiptoes poses are really fun to do. Just don’t give up and have fun while you are balancing.
6. Want to grow? Stand on tiptoes.
Relaxing the body and mind makes peace easy to find ¾Thank you and I hope you enjoy my gift to you: Relaxing the body and mind makes peace easy to find. ¾Im looking forward to hear from you how has gone for you.
www.yogaleks.com
Autor:Aleksandra Tanasic
A dynamic flow for an energetic glow ¾Thank you and I hope you enjoy my gift to you: A dynamic flow for an energetic glow. ¾Im looking forward to hear from you how are you.
www.yogaleks.com
Autor:Aleksandra Tanasic