ARDHA ADHO MUKHA VRKSASANA - PART II - THE POSE

In this weeks teaching we'll continue the practice of Ardha Adho Mukha Vrksasana (Half Handstand). Maybe you want to have a sneak peak again on the preparation post from last teaching before you continue with the full pose. 

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Practicing Ardha Adho Mukha Vrksasana:  

- Come into Adho Mukha Virasana (Downward-Facing Dog) with the heals touching the wall. Walk one foot followed by the other until your legs are in the same line as your hips and the thighs are parallel to the floor.  

- Make sure you have an equally pressure on both hands and extend trough your arms to lengthen the spine and push up the hips towards the ceiling. Make sure your arms are straight or use a belt if the elbows have a tendency to open up towards the sides. 

- Keep your arms, shoulders and torso in a straight line and press the heels into the wall

- Be careful not to collapse in the lower back by letting your ribs come forward. Lengthen the tailbone up and soften your ribs towards your back to create alinement.

- Don't lose the consciousness of the legs, even if they are not supporting the pose as in the standing poses the leg muscles are actively working as in the standing poses. 

- Stay in the pose up to 30 sec to 1 min if you are new, and a bit longer if you have more practice. 

- Walk your feet back down to come out of the pose.

…In part III we'll continue with the relax & recuperation…stay tuned! 

Benefits: Prepares the body and mind for Adho Mukha Vrksasana (Handstand Pose). Helps to develop wrist, arm and shoulder strength.  

Caution: If you suffer from wrist injury, high blood pressure or heart condition. Inversions are not recommended to practice during menstruation. 

TO BE CONTINUED! 

ARDHA ADHO MUKHA VRKSASANA - PART I - PREPARATION

Todays yoga feeds are full of amazing pictures of different variations of handstand poses and it's hard not to get caught in the wind of wanting to "strike that pose"

Before practicing any advanced poses we should be honest with ourselves and our capacity to avoid injuries and remember that less is more. With conscious practice all will come!

Dandasana (Staff Pose) 

Dandasana (Staff Pose) 

Preparation for Ardha Adho Mukha Vrksasana (Half Handstand at the Wall): 

- Practice Adho Mukha Virasana (Downward-Facing Hero Pose) to gently create space in the spine and to lengthen the sides of the body. In this pose begin to activate the hands, arms and shoulders to prepare for Adho Mukha Svanasana (Downward-Facing Dog).  

- Move into Adho Mukha Svanasana to further prepare the mind and nervous system for the inversion. This pose will help you to engage the arms and shoulders and teach you to lift your hips up. 

- Come out Adho Mukha Svanasana and sit against the wall in Dandasana (Staff Pose) to stretch the shoulder, the chest and to activate the legs. 

- Place your hands where you had your feet and make sure that your arms are in line with your shoulders. Spread the fingers and activate the fingertips on the floor and feel how you press up from the ground. Exhale and come back into Adho Mukha Virasana or Balasana (Child Pose). 

- In Part II we'll continue into the pose...stay tuned to follow us! 

Caution: If the preparation results demanding for your wrists and shoulders then it's not recommended to practice the handstand (PART II) until you have worked up strong, open shoulders and core muscles. Instead continue with your practice until you feel strong and confident to move into the next step. 

 

VIRASANA (HERO POSE)

In this weeks teaching we present Virasana which is a seated pose that can help you to build strength. At sight this pose might look "easy" but it's important to approach this pose in a humble way to avoid any injury and to be able to enjoy the benefits. Be a humble hero! 

Virasana (Hero Pose)

Virasana (Hero Pose)

Pose: 

Come to the floor and start by kneeling on all four. Bring your knees together and separate your feet sightly more then hip width apart. Grab the calves of each leg and roll them out and away from the knees. Sit down on the floor between your knees (or on top of a support if needed) and make sure that your sitting bones are evenly in contact with the floor or the support. Activate the top of the feet to the floor and from your pelvis root down at the same time as you elongate trough the spine. 

To come out of the pose press your hands to the floor and lift yourself slowly to stretch the legs in front of you. 

Benefits: Eases stiffness in the hip joint, knees and groin. Improves the circulation in the feet. 

Cautions: If you suffer from a knee injury. 

Variation: The pose can be practiced using props like blankets, blocks or bolsters. By using supports you can make the pose easier if you suffer from stiffness in the hip, knee or joints. 

Only stay in the pose for as long as you are comfortable. In the beginning start with a shorter time and remember to always practice with safety and respect to your body.

Happy practice! 

LET'S TWIST AND BALANCE!

Parivrtta Trikonasana (Revolved Triangle Pose) 

This is a quite challenging standing pose for many as it requires both balance and twisting. If you have difficulties to find stability in the pose you can start by practicing the pose with the help of props like blocks or a wall. That way you can experience the pose and practice the actions of the body. 

Here are some tips which may help you when you practice Parivrtta Trikonasana: 

- Take a shorter step between the feet in the beginning if the pose is difficult.

- Use a block, a chair or a wall for stability if you feel shaky. 

- Don't lose focus on you legs or feet, sometimes we're more focused on the actual twist of the upper body that we forget the base of the pose.

- Be careful not to tense your neck. 

Here are some benefits from practicing the pose: 

- Increased balance. 

- Stretches the spinal muscles. 

- Strengthens the quadriceps, knees and ankles. 

- Stimulates the abdominal organs. 

- Improves digestion. 

Always be respectful to your body when you practice the asanas but in this pose you should be extra careful if you suffer from neck pain or lower back pain. 

Parivrtta Trikonasana (Revolved Triangle Pose) with support of a wall  

Parivrtta Trikonasana (Revolved Triangle Pose) with support of a wall  

 

 

 

 

 

 

SUPER POSE - PRASARITA PADOTTANASANA

Today we want to give you some insight into prasarita padottanasana (Wide-Legged Forward Bend), which is a yoga pose with a number of beneficial factors to your health. Here some very good reasons why to include this efficient asana into your regular yoga practice:

  • Energizes the heart and the lungs
  • Soothes the brain and the nervous system
  • Tones the abdominals
  • Strengthens the knee joint
  • Reduces blood pressure
  • Increases confidence
  • Reduces depression
  • Relieves headaches, migraine and fatigue related to stress
  • Relieves lower back ache
  • Regulates menstrual flow

This pose also cools your body and brain and gives you the feeling of tranquility.

This pose is a good preparation or alternative for sirsasana (Head-Stand).

CAUTIONS: If you are a beginner, don't hold this pose too long (max 1 minute). Those with low blood pressure should come out of the pose gradually. 

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ILLUMINATED BY THE SUN

The Full Moon is here and just as the tides get affected by the forces of the Sun and Moon - so does we. Even people who are normally balanced and calm can feel agitated and sensitive during this time. 

Full Moon means that the Sun is completely illuminating the whole side of the Moon that is visible to the earth and that the Sun and Moon are located opposite of each other.  

Take this time to set an intention and release what you don’t need to keep in your life. Maybe it’s time that you let go of something or that you make changes to create balance in your life? 

Go out and observe this beautify sight and allow the Full Moon energy to bring awareness within yourself. Maybe practice a gentle Full Moon yoga under the open sky and connect with the forces. Remember that you are the Universe and that the Sun illuminates you as well! 

Happy Full Moon! 

FALL & RISE

Practicing balancing poses can sometimes be frustrating and especially in the beginning as it can be difficult to focus and to keep the attention in the pose. But when we take the time to practice them we realize that finding balance is not only about standing on one foot. It's also about finding balance in everything that surounds us in life. When we are able to remain calm, focused and centered we can approach life and deal with situations in a different way, both on and off the mat. 

If practicing balancing poses in yoga frustrates you, don't avoid them. Instead find out why you get frustrated. Practicing yoga is about learning about yourself. Find your centre and find your balance. And remember, if you fall simply rise again! 

Tips for your practice: 

- Start by finding the base, allow your foot to find the ground and to root down. 

- Slowly and consciously move into the pose, take your time and don't rush. 

- Keep your eyes on a steady point. 

- If needed use the support of a block, wall or chair to find stability. 

- Don´t forget to breath in the pose, allowing the energy to flow and if you fall don't let it disturb your mind, adopt a playful mind and try again!

Happy practice! 

 


BRAHMAMUHURTA

Do you get up early to discover the moment light begins? 

Brahmamuhurta is the time of the day when the early hours begins, it's the magical and empowering hours which are the best time for meditation as you are fresh, open and receptive. According to the Ayurvedic terms this moment are thought to be sattvic, meaning it's balanced and harmonious

So even if it can be really hard to get up before the sunrise…it's well worth a try! Who knows, maybe it becomes a wonderful experience and a new habit where you can cultivate new good things for yourself. 

When you open up your consciousness, great things begins to happen

BHARADVAJASANA (WITH SUPPORT)

 

"You can do anything as long as you have the passion, the drive, the focus and the support."  

- Sabrina ryan  

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INSTRUCTIONS:  

Sit on a chair with the feet hip width apart. Inhale and elongate your spine and lift your chest up, exhale and twist the upper body to the right with the help from the arms and the chair. Make sure that the hips are alined and does not move by keeping your buttocks bones firmly grounded. In the inhalation lift your torso to create space in the ribs and to open the chest. In the exhalation twist a bit more until you feel that you have reached your limit. Inhale to release the twist and come back to the centre and then repeat the twist on the left side.   

BENEFITS:  

Bharadvajasana creates flexibility in the spine, gives a massage to the abdomen and internal organs and helps to release lower back pain. As you can practice this pose on a chair it's also suitable for people who cannot sit on the floor.  

PRECAUTIONS:  

People with spine, hips or disc injuries. 

SA TA NA MA

SA TA NA MA is a powerful meditation to open up for a possible change. With this meditation we can break old habits and achieve emotional balance. 

The sounds in this meditation represents the cycle of life and it's a powerful spiritual cleanser. It helps to release past negative impressions and will restore your aura. 

Remember that you hold the key to your happiness and that the change starts with yourself! 

To find more information on how to practice the SA TA NA MA meditation click here!

 

 

THE ART OF PRACTICING DEATH

Savasana (Corpse Pose) may look like an easy pose to the eye but it's said to be the most difficult pose of them all. And why is this? 

When we are new to yoga we normally associate Savasana with a moment to relax the body after the physical practice however, there is more to this pose when simply resting the body on the floor. 

When we place our bodies in Savasana we also place our minds in Savasana, meaning that we enter a conscious state of relaxation. A place where we are not awake nor asleep,  a place where we allow the breath to move freely trough the body creating a free mind, or as Pattabhi Jois said : "a small death, every moment, every day". 

As beginners we may have a tendency to feel restless in this pose which makes it hard to lay still and relax the mind. It's also easy ending up falling asleep or starting to daydream

A way to practice is to allow any thoughts to show up and then to allow them to pass on without any attachment or judgment. With time we learn to observe our patterns and the feelings that we are avoiding and we get a closer relationship to ourselves and the present moment. 

Let your mind relax, settle down & just let go! 

Savasana (Corpse Pose) 

Savasana (Corpse Pose) 

 

 

UNCONDITIONAL LOVE

In this weeks teaching we would like to let the pets to teach us the essence of being! 

Lola the beagle 

Lola the beagle 

The pets have an important roll in our lives and we should be grateful to have them by our side. They offer an unconditional love and having them in our lives can be very helpful for our mental and physical health. It's said that the interaction with out pets can help us to reduce tension and better our moods.

Enjoy their uncomplicated love that allows you to only feel! Spend time with your pets and learn from their pure state of being that is the essence of life! 

 

ARDHA UTTANASANA (STANDING HALF FORWARD BEND)

Elongate the spine from the tail bone to the crown of your head. Use the energy to create space and to expand! 

HOW TO PRACTICE THE POSE: 

- Standing in Tadasana (Mountain Pose) and spread your feet to the width of the hips.  Inhale and stretch your arms up elongating the sides of your torso while bringing your shoulders back. Extend the sides of the neck and breathe comfortably. Grow in the pose!

- Connect with the four corners of the feet and activate the leg muscles. Stay grounded and find your roots! 

- Exhale as you begin to extend the torso forward without changing the alignment. Try to keep your knees straight, but if you see that this is difficult you may bend them a little. 

- When you reach an angle of 90 ° stop for a moment to observe pose. Keep a free breathe and continue to stretch the torso forward as you bring the thighs back to separate the ischium.

- Lower the arms until pressing your hands on the floor or on a support.  As you press your hands feel how the space between your shoulder blades is melting, allowing you to open your chest and heart. 

- Keep the connection with your feet and legs and continue to move your thighs backwards as you grow with your torso, creating more space between your ribs.  You can try to lift your heels and slowly press them down again as you exhale to feel the lengthening of the heel and the stretch of your legs. 

- To undo the pose inhale and stretch the arms and torso forward and back up to Tadasana (Mountain Pose). 

HEALTH BENEFITS: 

- Stretches the hamstrings and lower back

- Aligning and toning the back

- Massage and tones the abdominal organs

- Helps treating stomach pains and relieve abdominal pain during menstruation

- Strengthening the muscles in the neck, shoulders, knees and ankles

- Calms the nervous system

EMBRACE THE AUTUMN

The autumn is dry, cool and windy and represents the air element and is also referred to as the season of Vata (Air) according to the Ayurvedic principles. A few weeks ago the summer heat was still in the air but the wind is now blowing colder and stronger, leading us towards the winter season. 

During the fall a lot of changes takes place around us in the nature and it's important that we maintain balance in the body to keep a good health, wellbeing and avoid diseases. 

Key points

- Good rest, relaxation and sleep.   

- Healthy warm food and warm drinks

- A healthy amount of activicy

- Warm oil massage 

- Regular daily routine

Autumn Yoga

Grounding poses will help you to create strength and balance while you can relax your mind in forward bends and gentle inversions. End your practice with a long Savasana but don't forget to cover yourself with a blanket to avoid getting cold.