1) Sit in a comfortable position on your bed and take a few moments to MEDITATE: clear the mind, focus on the breath.
2) Take 10 deep BREATHs in and out through the nose-counting to 5 as you inhale and counting to 7 as you exhale, making the exhale a little longer than the inhale.
3) Recline onto your back and HUG KNEES into the chest, rock and roll clockwise counter clockwise massaging the back.
4) Keeping knees into the chest, allow arms to come out into T position, on an exhale drop knees to the right side coming into a RECLINED SPINAL TWIST. Return your focus to your breath, stay here for 10 breaths. Repeat on other side.
5) Inhale knees back to centre of chest, raise feet to sky. Bring hands in between feet and grab a foot with each hand- coming into HAPPY BABY POSE. Holding for 10 breaths.
6) Begin to release arms to side in comfortable position and on your next inhale lengthen the LEGS UP THE WALL, exhale allowing them to relax on the wall, resting in this position. Hold for 10-20 breaths.
7) Let legs come off the wall and slowly and gently swivel around to a seated position, lengthening one leg at a time out in front of you. Take an inhale to lengthen spine, lift chest and on your exhale begin to fold forward coming in a SEATED FORWARD FOLD. Hold for 10 breaths.
8) After your 10th exhale, take an inhale to tuck the chin to the chest and as you exhale slowly roll up vertebrae by vertebrae letting the head surface last and slowly begin to roll all the way down onto your back.
9) Settle into SAVASANA. Taking your deepest most flowing breaths yet- take as many as you want or need.
10) Relax into a restful sleep
Night Night Your Urban Yogi's
Good Morning Yogi's!
It's our first full work week of the new year- so let's start it with a healthy beginning for 2014!!
Yoga Pose of the Day: Dandasana (Staff Pose) Pose #1
I think this is a great pose for beginners to start to get into the body, connect with it and work with engaging the muscles.
While this pose looks like your just sitting, there are really more benefits than what meets the eye.
Benefits of Dandasana:
-Strengthens the Back muscles
-Stretches shoulders and chest
How to do this pose:
Sit on floor with legs together and extended in front on you.
Flex the toes towards you- engaging the legs
Lengthen back and make sure it is straight over the hips (a great way to check alignment is to do this position against a wall to make sure the back isn't hunching; shoulder blades can be touching wall but low back should not)
Sit towards the front of your sitting bones, firm the thighs and press them into the floor and rotate them slightly towards each other.
Lengthen torso- imagine streaming energy lengthening the spine and crown upwards but grounding the tailbone into the floor.
Hold this pose for one minute or longer.
See...quite a few directions for a pose that looks like you're sitting ;)
This is an insane bow pose- such back flexibility!
My toes just peak over the top of my head in this pose!
Happy Hump Day Yogis!
This seemed appropriate since naked yoga seems to be all the rage lately...and it's hump day.
For my advanced yogis grab a friend and give this a try! (Partner yoga that is...not the naked aspect)
Much love, naked or not. 💕
This my fav standing balancing pose that strengthens and tones the body. It is also a great next step when you feel the need to challenge yourself a little further from tree pose or other upright standing balance poses.
To be Hot, Sweaty and Naked (in public that is) or Not...that is the question.
Last night I ran into an old friend from highschool, who funny enough had a entrepreneurial friend who found out my background and business is yoga. He sat down, introduced himself and got to the point: what do I think about hot naked yoga and do I think it would work.
Needless to say I have my opinions both from a personal and business stand point and shared them with him in hopes to help him gain insight with his venture into this field...and today I fatefully find this article being promoted on the sidelines of one of my yoga info websites while planning a **NON NUDE** yoga class.
What are your thoughts? Would you go to a public nude yoga class? Co-ed, same gender or otherwise?