You can do this exercise either sitting or standing.
Interlace your fingers behind your back, squeezing the shoulder blades together and draw the front of your shoulders back. This by itself can feel pretty freaking amazing. But now let's add a twist, literally.
Slowly slide your hands across your bum and try and get them to stay on the side of your bum/hip, look over your shoulder and breathe. Does that feel easy?
Well let's now bring an awareness to the entire pose, as you twist I want you to focus on keeping the hips forward…don't let the hips move at all.
If you are sitting you can really feel what I am talking about because the weight of your body on your bum keeps the lower part of your body steady while the upper part of your body is twisting.
So try the pose sitting first and then stand and try and recreate the same sensation of only moving the top part of your body from the waist up. Be aware of drawing the belly in and on each exhale try to go deeper into the twist.
Hold the twist for 5 breaths and then try the other side.
Listen to your body and give it what it needs throughout your day. Take the time to honor your spirit by devoting time for you. Drop into any of my classes to refuel your energy and spirit.
In the first few rounds of your Surya Namaskar use your hands to grab your legs and pull your chest into your legs on the exhale in the fullest expression of the pose. Around your 4th forward fold change the dynamic of the pose by drawing your belly in and only using your core muscles to pull the chest into your thighs.
Forward folds can be a surrender and also an invigorating pose depending on how you engage your body. Switch up your practice and let your body take a different dynamic in your forward fold. Snap a selfie of you in a forward fold and use the hashtag #beeyogafusion
I want to see you!
Give it a try tonight and see if you can bring your awareness to the pose while brushing your teeth, it's a wonderful challenge to try!
Have you tried my FREE yoga class on balance? Check it out!
Let's start with Cobra: In Cobra the lower half of your body is on your mat; legs, tops of your feet, hips and pelvis. Placing your hands shoulder width apart, fingers wide you lift your chest off of the mat. Drop your shoulders back and keep a bend in your arms as your elbows draw into your ribcage. Inhale as you lift.
In Up Dog (as pictured) the only parts of your body that are touching the mat are your hands and the tops of your feet. Legs are straight and lifted off of the mat, as well as the hips are lifted. Hands, wrist and shoulder are in a straight line- one on top of the other. Again you inhale as you lift the chest.
Play around with each pose during your Surya Namaskar. Switch them periodically during a class. If you have additional questions or want to delve further into your practice let's schedule a private yoga session. Private classes can be done in person or via Skype. Send me an email with your date preferences. Looking forward to seeing you on the mat!
Answer: This is honestly a personal decision. You need to be tuned into your body and identify how exactly you are feeling while you are on your period. If you often feel light headed or suffer from headaches, I would avoid headstand or handstand or any poses where your head is below your heart for a prolonged period of time.
If you often feel dizzy during that time of the month, widen your stance during the warrior poses and if the class ever becomes too intense remember that child's pose is your best friend.
It's always a good idea to use this time once a month to enjoy a restorative yoga practice especially if your regular practice is intense and vigorous. Tune into what your body needs and take the time to get quiet and reflect.
My Sunday Yoga Flow in the Park is a wonderful slow practice where we spend a lot of time stretching. Stop by and say hi.