Yoga Poses

Yoga Pose Of The Day: Tree Pose

treepose

English Name: Tree Pose

Sanskrit Name: Vrksasana

Yoga Level: 1

Benefits: Tree pose is great for improving balance, strengthening thighs, ankles, calves and the spine. It stretches the groins and inner thighs, shoulders and chest. It can also relieve sciatica and reduce flat feet.

How to do it: Begin by standing in Tadasana (Mountain Pose). Shift your weight slightly onto the left foot, keep the right foot firmly on the floor and bend your right knee. Use your right hand and clasp your right ankle. If you lose your balance don’t worry, try again.

Draw your right foot up and place the sole against the inner left thigh, if possible, press the right heel into the inner left groin, toes pointing toward the floor. Make sure the pelvis is in a neutral position. Lengthen your tailbone. Breathe. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you to help with your balance.

Stay in tree pose for thirty seconds and work towards holding it for one minute. Step back to Tadasana (Mountain Pose) with an exhalation and repeat for the same length of time with the legs reversed.

Yoga Vocabularly: Anjali Mudra is a hand gesture which is practiced in yoga. It is used as a sign of respect and a greeting in India, Sri Lanka and other parts of Asia. The gesture is incorporated into many yoga asanas. The meaning of Anjali Mudra is Salutation Seal. It has the same meaning as the Sankrit phrase Namaste.

Advertisements
Yoga Poses

Yoga Pose Of The Day: Mountain Pose

English Name: Mountain Pose

Sanskrit Name: Tadasana

Yoga Level: 1

Benefits: Tadasana is a standing pose, it can improve posture, strengthen thighs, knees and ankles, reduce flat feet, it can firm the abdomen and buttocks and can relieve sciatica.

How to do it: Mountain Pose seems like an easy pose but there is definitely more to it. Start by standing in the middle of your mat, or at the end, which ever you prefer. Stand with the bases of your big toes touching and have your heels apart slightly, so that your second toes are parallel. Spread your toes and the balls of your feet, place them softly on the mat.

Rock back and forth and side to side and gradually reduce the swaying until you are standing still. Make sure that your weight is evenly distrubuted through your feet. Firm your thigh muscles and lift the knee caps. Lift the inner ankles to strengthen the inner arches of the feet. Imagine a line of energy starting at your feet and going all the way up to the crown of your head. Breathe. Lengthen your tailbone towards the floor.

Press your shoulder blades into your back, widen them and release them down your back. Inhale deeply. Lift the top of your sternum towards the ceiling. Exhale deeply. Soften the throat, the jaw, the tongue, your eyes. Enjoy the pose. Feel the earth beneath your feet and stand strong. Hold this pose for thirty seconds to a minute and breathe easy. Tadasana is the starting position for all standing poses but it is useful to practice this pose on its own as it improves balance which is required for other asanas in yoga practice.

Yoga Poses

Yoga Pose Of The Day: Cobra Pose

cobraa

English Name: Cobra Pose

Sanskrit Name: Bhujangasana

Yoga Level: 1

Benefits:  Cobra pose strengthens the spine, stretches the chest, lungs, shoulders and abdomen. It has the ability to stimulate abdominal organs and relieve stress and fatigue. It can soothe sciatica, can be therapeutic for asthmatics and some yoga texts claim that it can increase body heat, destroying disease and awakening kundalini.

How to do it: Lie on your stomach on your mat. Stretch your legs back and place the tops of the feet on the floor. Spread your hands wide under the shoulders. Hug the elbows into your sides and press the tops of the feet and thighs into the floor. Inhale, straighten the arms and lift the chest off the floor. Smile. Enjoy this pose.

Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine. Hold the pose for fifteen seconds and breathe. Release from the pose slowly with an exhalation.

Yoga Vocabularly: Kundalini, in yogic theory, is a primal energy, or shakti, located at the base of the spine. Different spiritual traditions teach methods of “awakening” kundalini for the purpose of reaching spiritual enlightenment.

Yoga Poses

Yoga Pose Of The Day: Happy Baby Pose

English Name: Happy Baby Pose

Sanskrit Name: Ananda Balasana

Yoga Level: 1

Benefits: Happy Baby Pose gently stretches the back, the spine and inner groin. It calms the brain and can relieve fatigue and stress.

How to do it: Lie down on your back with your legs straight. Exhale deeply and bend your knees up to your stomach. Inhale and grip the outsides of your feet with your hands. If this is difficult then you can use a yoga strap and wrap it around the middle arches of your feet. Open your knees slightly wider than your torso and bring them up towards you.

Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands  as you pull your hands down to create a resistance. There you have it, happy baby pose.

Yoga Vocabulary: Yoga Strap – A  popular prop used during yoga practice to help achieve poses that are a bit out of the reach for beginners. It is often used by those who haven’t quite achieved the flexibility necessary to perform a full pose. 

Yoga Poses

Yoga Pose Of The Day: Downward-Facing Dog

English Name: Downward-Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Yoga Level: 1

Benefits: Downward-Facing dog has many benefits, it’s a great pose to energize the body, calm the brain and relieve stress and mild depression. It can improve digestion, help prevent osteoporosis, stretch the shoulders, calves, hamstrings, arches and hands. It can also help relieve symptoms of menopause, it can also relieve menstrual discomfort when the head is supported. Downward-Facing dog can also relieve headaches, insomnia, back pain, fatigue, it is therapeutic for asthmatics and can help people with high blood pressure, flat feet, sciatica and sinusitis.

How to do it: Sit on your mat on your hands and knees. Make sure your knees are directly below your hips and your hands are slightly in front of your shoulders. Spread your palms wide, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent, if this is enough for you then stop there. Downward-Facing Dog is a beginner’s pose but can be difficult for those with stiff legs. If you are ready to improve on the pose then lift the heels away from your mat. Lengthen your tail bone away from the back of your pelvis. Lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Once you have achieved this, exhale. Push the top of the thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them, keep a slight bend or you will overstretch the muscles in the legs. Keep the head between the upper arms; don’t let it hang.

Adho Mukha Svanasana/Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose (see previous yoga of the day pose).

Yoga Vocabulary: Sun Salutation Sequence – A dynamic asana sequence, also known as Surya Namaskar means to bow to or to adore. Each sun salutation begins and ends with joined hands (Mudra) touched to the heart. The placement means that only the heart can know the truth. 

Yoga Poses

Yoga Pose Of The Day: Boat Pose

English Name: Boat Pose

Sanskrit Name: Paripurna Navasana

Yoga Level: 1

Benefits: Strengthens the abdomen, hip flexors and spine,
stimulates the kidneys, thyroid and prostate glands and intenstines,
helps relieve stress and improves digestion.

How to do it: Start by sitting on the floor with your legs straight in front of you. Place your hands on the floor behind your hips, fingers pointing toward the feet, make sure you have nice strong arms. Don’t curve your back, keep it nice and straight. Exhale deeply and bend your knees. Lift them up, make sure that your thighs are at a 45 degree angle from the floor, lengthen your tailbone. If you can, slowly straighten your knees. Raise the tips of our toes slightly above the level of your eyes.

Do what feels comfortable for you. If you can only do it with your knees bent then that’s perfectly fine. Next, stretch your arms out, parallel to your legs. Spread your shoulder blades across your back and reach out through your fingers. If you find this difficult then keep your hands on the floor beside your hips and hold onto the back of your thighs. Try to keep the lower belly relatively flat. Breathe easy.

Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top of the sternum. There you have it. Boat pose. Stay in the pose for about ten to twenty seconds. Gradually increase the time that you stay in the pose and you will get stronger and better at it in time. When you are ready to leave the pose,  release your legs with an exhalation and inhale as you sit upright.

Writer's Life

Dream Big Or Don’t Dream At All.

dream-big

I think this is the most confident I have ever felt about my writing. I currently have 8,000 words of my first novel drafted, it doesn’t sound a lot compared to the 80,000 word mark I am hoping to achieve but for me it is a big accomplishment. I tend to bore easily with my story ideas but I strongly believe in this one. I might be currently writing The Pendant but that doesn’t stop me developing other pieces of writing. I am in the process of redrafting a poetry collection, I submitted it last year for my Poetry class and my tutor told me with a few more edits it could be published, so I am taking her advice and I am trying to polish it and will hopefully submit it to a competition when it is completed. There are fifteen poems in the collection and I have considered adding a few more, the collection is titled Beneath My Feet and the themes throughout the collection are place, landscape and time.

I also have the ambition to write a short story collection, I have a few ideas and would like the theme to be love, finding love and losing love. I have a few short stories that I have already written that could be apart of this collection and I have plenty of story ideas scribbled in my journal for new short stories. I am determined to make this an academic year of writing. When I finish my third year of university I would like at least 50,000 words of my novel manuscript completed and a collection of poetry and short stories. I am also studying screen writing this year and even though I enjoy it I don’t inspire to carry on with this medium after university.

I have always been overly ambitious, I just wish my efforts matched this ambition. I am indecisive, easily distracted and easily bored which definitely makes being a writer a harder journey to endure. I like to set myself aims that are possibly out of my reach, then I won’t be disappointed if I don’t reach them because they were big dreams in the first place. I’ve always believed that you should dream big or don’t dream at all. I am really excited to go back to university and carry on with my studies, I know that my last year is going to be my hardest year but I am going to try my best and hopefully I will have several creative pieces ready to be published when I graduate.

I would love to have my poetry or my short stories published. I know it’s going to be a few more years until my first novel will be ready to be submitted somewhere, so even though I am writing it I am working on other projects so I can get them published too. I have big dreams. I want to walk into Waterstones and see my book on the shelf.  I want people to get lost in a story that I created, I want people to fall in love with the characters that only existed in my imagination and I want people to eagerly anticipate reading my novels when I write them. I want to have a successful career, possibly publishing or editing I’m not entirely sure yet. I have big dreams and I am determined that they are all going to happen.  Every writer is an optimist. Canadian poet Margret Atwood quotes that ‘Any writer is an optimist. Why? Number one: they think they’ll finish their book. Number two: they think somebody will publish it. Number three: they think somebody will read it. That’s a lot of optimism. It’s optimistic in and for itself because it believes in human communication.’