4/25/2015 0 Comments A yoga sequence after a long driveHi lovely Yogi's
Exmouth is a long way from anywhere, and I have just completed the drive from Exmouth to Lancelin, its about 1200 kilometres and 12 hours of sitting in the car. It is always so scrumptious to stretch and open the body after such a long drive. The body always feels slugglsh, tight and stiff when we have been sitting for prolonged periods of time, it is important to get the circulation rebooted, remove stagnant energy, alleviate tightness and bring vitality back to the body by moving and stretching. Areas that are affected are usually the upper back, lower back and hips. Also some people may also suffer from swelling (fluid retention) in the feet and ankles This is a about a 15 to 20 minute practice to get you grooving and flowing after a long flight or drive. Remember if you have any injuries or illnesses consult a Yoga teacher or your doctor before attempting this practice. ENJOY !!!!!! Standing side bend - Begin in mountain pose Inhale arms overhead - Exhale to the left - Inhale Centre - Exhale to Right - Inhale Centre and then bring arms back to the side of the body - Repeat flow 3 times Standing Half Forward Fold - Begin in Mountain Pose feet hip distance apart - Bend the knees slightly - Inhale arms out to the side and then overhead - Exhale sweep arms out to the side at shoulder height hinge at the hips fold forward and place hands on to the shins - keep the spine long and head in line with the spine, stay here for several breaths - Inhale bend the knees and bring arms out to the sides at shoulder height begin to move the chest away from the thighs and lift back into Mountain pose. Remember to keep the spine long and engage the abdominal muscles to protect the lower back, keep the knees bent to alleviate any tension on the lower back and hamstrings. Repeat flow 3 times Low Lunge - From Half forward fold, Inhale stepping the right leg back coming into a lunge pose bring the right knee to the floor, and make sure the left knee is placed over the left ankle, Inhale hands onto left knee or raise the arms overhead - Remain here for several breaths and then repeat on the other side Melting Heart - Come to a table top position on your hands and knees, wrists aligned under shoulders and knees aligned under the hips and hip distance apart. Inhale reach the hands forward of the shoulders, extending the arms towards the front of your mat, Exhale allowing your chest to drop toward the floor. Keep your hips right above your knees. If possible, keep your hands shoulder width apart. Remain in the pose for 5 to 10 breaths. Childs Pose - From melting heart Exhale and bring the forearms to the floor and bring the buttocks slowly back to rest on the heels. Just allow yourself to let go. Downward Facing Dog- Realign in table top position and prepare to come in to Downward Facing Dog ,inhale curl the toes under and push back raising the hips and straightening the legs. Exhale and spread the fingers and ground down through the forearms to the fingertips. Outwardly rotate the upper arms broadening the collarbones. Let the head hang, move the shoulder blades away from the ears towards the hips.Engage the quadriceps strongly to take the weight off the arms, making this a resting pose. Rotate the thighs inward, keep the tail high and sink your heels towards the floor. Remain in Down Dog for 5 to 10 breaths Knees to Chest - Begin by lying on your back, drawing both knees towards the chest, with the hands take hold either on top of the knees or underneath the knees. Soften through the shoulders allowing them to release and soften into the floor, keep the neck long allow your back to melt and relax into the floor. Remain here 5 to 10 breaths. Begin to circle the both knees several times one way gently massaging the lower back then circle the knees in the other way. Happy baby pose - From knee to chest pose, Grab the soles of your feet, the ankles, or the back of the legs. Open the feet apart so that they are above your knees, and pull the knees towards the floor alongside your chest. Relax your head and shoulders down to the floor. Remain here 5 to 10 breaths Legs up the Wall - Sit next to a wall with the side of your body on the wall and your knees bent into the chest. Inhale as you bring the lower back onto the floor while bringing the legs up the wall. Keep the upper body supported with the elbows on the floor. Exhale and slowly release the elbows and lower the whole back down to the floor If you are comfortable, stay here several minutes. To come out, bring the knees into your chest and roll to your side. You may wish to raise the hips slightly and increase the angle of the inversion by placing a bolster or folded blanket parallel and against the wall and place it under the hips. Miles of Smiles Naomi
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4/11/2015 0 Comments pose of the week - tree poseI have been busy researching yoga retreats for my upcoming holiday to the UK and I have just booked an Eco Glamping Yoga Retreat, situated in a National Trust Forest, Surrey Hills. They say you learn something new everyday, the term Glamping was new to me. Dictionary.com describes Glamping as a form of camping where participants enjoy physical comforts associated with more luxurious types of holidays. The word originates from blending the words glamorous + camping. As this glamorous camping retreat will be conducted on 6 acres of secluded woodlands I thought it appropriate this week to explore Tree pose, one of the most popular balancing poses, it is an ideal pose for beginners The Sanskrit word for Tree pose - Vrksasana (vrik-SHAH-suh-nuh). Balancing poses have many benefits, they develop focus, poise, concentration, and co-ordination. Ideally to hold a balancing pose it is best to draw your attention towards your center, engaging your core muscles brings stability and steadiness to the pose and develops inner awareness. Finding your center and being able to remain steady while balancing will improve your focus, relieve stress, and help you to deal with difficult situations. You'll learn to approach life with calm awareness, which is the heart of yoga. BENEFITS OF TREE POSE Improves balance Strengthens hips, legs, ankles, calves and thighs Lengthens the spine Strengthens the arches and can remedy Flat feet Opens chest, shoulders and thighs Calms the mind, develops focus and concentration Improves posture CONTRA-INDICATIONS Headaches High blood pressure, keep hands below the heart If you are currently suffering dizziness or feel lightheaded HOW TO DO TREE POSE
Stand tall and Proud Sink your roots deep into the Earth Go out on a limb Reflect the light of you true Nature Seek nourishment from the good things in life Be flexible Remember your roots ( ILAN SHAMIR) Miles of Smiles Naomi Resources - Hatha Yoga Illustrated Yoga outlet - How to do guides 4/11/2015 0 Comments ginger and lime refresherNeed some zing and zest to freshen your day. I think I have found the perfect refreshing thirst quencher. You just need Ginger syrup, slices of fresh organic lime and sparkling mineral water. This Zesty beverage has been adapted from a recipe I found in a Paleo Cookbook To begin you have to make a batch of Ginger Syrup, this is so easy to do. 100gms of fresh organic ginger peeled and coarsely chopped or grated 1/4 cup of organic maple syrup 2 cups of filtered water Place ginger, maple syrup, and water in a saucepan bring to the boil and then simmer for 5 minutes Allow liquid to cool then strain removing ginger pieces and store syrup in a sterilised glass jar or bottle. Keep syrup in the fridge to maintain freshness. HOW TO MAKE GINGER AND LIME REFRESHER Place 2 to 3 tablespoons of ginger syrup in a glass Top it up with sparkling mineral water and ice Squeeze in a little lime juice and place a few lime slices on top There is nothing better than Ginger and lime to wake up the taste buds and sparkling bubbles to tickle your nose. Miles of Smiles Naomi 4/8/2015 0 Comments balanceThis weeks balance classes have been inspired by my surfing session on Eater Sunday. It was one of those magical days where the waves were small, glassy and perfect. Mind, body and board were one with the waves. Surfing is all about finding perfect balance, when this achieved you are not fighting the wave but gliding, flowing in complete harmony wiih the wave. It's all about exploring the balance of holding on and letting go, feet grounding down, toes firmly gripping and holding onto to the board will form a stable foundation , letting go and softening through the knees, hips and shoulders provide manoeuvrability, ease of movement to carve the board along the face of the wave. Our Yoga practice can be balanced and harmonious by holding onto and immersing ourselves in the present moment and letting go of thoughts of past and future. "Flow with whatever may happen and let your mind be free. Stay centred by accepting whatever you're doing. This is the ultimate." Chuang Tzu By uniting our breath, body and mind we can achieve equilibrium, peace and happiness within ourselves. Let us all surf life's waves in a balanced and harmonious way. Miles of Smiles Naomi 4/4/2015 0 Comments pose of the week - down dog Discover the wonderful world of Yoga Asana’s. Each week I will post a pose, discussing the benefits, purpose and how the pose affects us on a physical, mental and emotional level. Not forgetting that yoga poses also have contraindications and may not be suitable for people suffering injuries and illnesses. If you are suffering from an injury or medical condition always discuss your concerns with your Yoga teacher and get a doctor’s clearance before attempting any yoga practice.
This week let’s explore the one of the most commonly practiced yoga poses. Downward Facing Dog. This one of my favourite asanas, and not just because I love pooches. Down dog is not just a standing pose, it can also been seen as balancing pose, an inversion, a forward bend, a rejuvenating and resting pose all rolled into one. It is a strength builder, building strength in our shoulders, arms and legs. For those of us who struggle with tight Achilles, calves, and hamstrings or those who have weak arm and shoulder muscles, holding this pose for any length of time can really do the head in, but with a patient mind, a positive attitude and practicing plenty of Down Dogs you can learn to love this pose and reap the many benefits it has to offer. The Sanskrit name for Downward Facing Dog is Adho Mukha Svanasana ( Ah-Doh MOO-kuh shvan-AHS-uh-nuh) and is an important component of the Sun Salutation sequence and is also used as transitional pose as we move from one pose to another. BENEFITS Strengthens the arms, wrist, shoulders and the legs Increases flexibility and stretches spine, hamstrings, calves, shins, arches and ankles Places the head lower than the heart, increasing blood flow to the brain, calming the nervous system, improving memory, concentration and relieving stress Can be therapeutic for mild depression and anxiety Regular practice of this pose can improve digestion, relieve back pain, and help prevent osteoporosis. It is also known to be therapeutic for sinusitis, asthma, flat feet, and for the symptoms of menopause. CAUTIONS Do not practice Downward-Facing Dog if you have Carpal tunnel syndrome Late-term pregnancy Spinal, arm, or shoulder injury High blood pressure, eye or inner ear infections Severe sinusitis HOW TO DO IT Begin by creating a good foundation come to a table top position on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top edge of your yoga mat. Spread your fingers wide, Point your middle fingers directly to the top edge of your mat. Stretch your elbows and relax your upper back. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, by engaging your thigh muscles, (quadriceps) but do not lock your knees. Bring your body into the shape of an "A." Imagine your hips and thighs being pulled backwards from the top of your thighs. Do not walk your feet closer to your hands — keep the lengthening the entire body Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands. Firm the outer muscles of your arms and press your index fingers into the floor. Lift from the inner muscles of your arms to the top of both shoulders. Draw your shoulder blades into your upper back ribs and toward your tailbone. Broaden across your collarbones. Rotate your arms externally so your elbow creases face your thumbs. Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine. Engage your quadriceps. Rotate your thighs inward as you continue to lift your sit bones high. Allow your heels to extend towards the floor. Align your ears with your upper arms. Relax your head neck, but do not let it dangle. Allow the neck to be soft and relaxed and gaze between your legs or toward your navel. Hold for 10 to 20 breaths and visualise your favourite pooch luxuriously stretching and enjoying the full body joy of this wonderful pose. To release, exhale as you gently bend your knees and come back to your hands and knees and rest in child’s pose Miles of Smiles Naomi :references How to do guides Yoga outlet 4/1/2015 0 Comments moon salutationHere In Exmouth we are blessed to see the sun set and the full moon rise at the same time, or see the sun rise and the full moon set. The lighthouse is the best vantage point to view this beautiful event. Dunes surf beach is also an excellent venue especially in the morning as you get to see the Moon set over Lighthouse Bay or behind Vlamingh Head Lighthouse.
With a full moon on its way for Easter, classes this week will be preparing you for the " Introduction to Moon Salutation" Gentle Flow Class to be held this Good Friday. The Moon Salutation, known in Sanskrit as “Chandra Namaskara” (SHAHN-drah nah-muh-SKAR-uh), is a series of poses performed in a particular sequence to create a cooling flow of movement. Like the popular Sun Salutations (Surya Namaskara), each pose in a Moon Salutation is coordinated with your breathing: Inhale to extend, and exhale to bend. But unlike Sun Salutations, which are heating and stimulating, Moon Salutations are cooling and calming. They are used to calm the mind and draw your awareness inward. Moon Salutations are useful when energy or temperatures are high and a tranquil, quiet presence is required. Anyone who practices a moon salutation regularly will find that they become much more centered and balanced in all aspects of their lives. They will be able to lower their levels of stress, allowing them to deal with difficult situations with a much greater sense of calmness and assuredness. The key to great Yoga is balance. Anyone who wishes to find balance must look to harness the power of Lunar energy. Using the Moon Salutation is the surest way to help find this sense of balance. Come along this Good Friday and celebrate and honour the Easter Full Moon. Miles of Smiles Naomi |