Transitions

This year has been a lot to handle transition after transition after transition. If you're looking from the outside my life may seem troublesome that's because I'm fighting demon within me. It’s eating me from the inside out.

{Part 2} 5 Yoga Poses to practice without looking stupid

I will cover easy postures that can be incorporated and aid from the previous blog. These poses will help with flexibility and are helpful stretches to include in your daily routine.

Please be aware of your body’s needs and current limitation to avoid any injuries.  Keep in mind any discomfort and always remember to breathe through these sensations because dexterity is on its way.

Breathing sequences are deep inhale and exhale, which are considered as one set of breath.

Materials: Wall and Chair

1)      CAT & COW POSE

Position: Stand facing the wall in a plank position. Hands are pressed on the wall and fingers are spread apart.

Alignment: Hands are shoulder distance apart and knuckles pressed to the wall. Eye of the elbow facing each other. Feet are hip width apart. Shoulders are away from ears.

Effort: Shoulders and eyes of the elbows stay firm. Engage leg by pulling your knee cap up to your thighs. Dome upper back by pushing the wall away and shoulders rolling in, suck stomach in and gaze at bellybutton.  Then stick butt out and pull heart forward, again while keeping hands straight and sucking the stomach in.

Benefit: Stretches the front torso, upper back, neck and lower back.

Breath:  7 Deep inhales for Cat pose into 7 deep exhales for cow pose.

2)     HIGH TO LOW PLANK / CHATURANGA

Position: Begin with elbow squeezing your side then bring forearms up to a right angle and palms facing forward. Now step toward the wall and press hands to the wall. Keep the hands planted on the wall with the elbow bent  and step feet back about a foot until the arms are straight.

Alignment: Hands are below armpit at 90 degree or right angle. Feet together, gaze forward and shoulder rolled back.

Effort: press knuckle on the wall and bend elbow at right angle. Shoulders are rolled back and stay back. Core and legs are tightened or engaged. Elbows are always hugging the side of the body.

Benefit: Strengthens shoulders, core, and arms. Improves posture.

Breath: 7 sets of breath

3)      SHOULDER STRETCH

        

Position: Imagine hugging the wall, hands are wide apart and cheeks are pressed on the wall. Palms against the wall.

Alignment: Your body looks like a capital T. Feet together.

Effort:  Begin on your right side turn, place left hand to your side then slowly turn your entire body to 90 degree or right angle. Then bring your body closer to the wall or at any point where your range of motion becomes limited and stay at that point. Listen to your body; it knows best.

Benefit: Stretches shoulders, hips and upper back.

Breath: 7 sets of breath

  

4)     SIDE STRETCH

              

    

           

Position: Right side, stand near a wall arm distance apart.  Raise left hand up toward the ceiling with palms facing the wall. Feet are in front of another. Arm that is on the wall is tightened or engaged.

Alignment: Feet stacked in front of one another. Hand that is pressing the wall and the feet is on top, shoulders height. Back straight, shoulders are rolled back. Be as relaxed as possible.

Effort:  This is a whole body movement stretch-- Right side is continuously in motion. Start by pulling your hips away from the wall; as you keep pulling, your right hand is aiming to reach the wall by your left side.  For more of a stretch, slowly and gently bend the left elbow.

Benefit:  Side, arm and hip stretch.

Breath:  7 sets of breath

5)     LIZARD /STANDING WALL TWIST

           

Position: Place a chair next to a wall and face the chair. Now place your side of your choosing against the wall, place hands on side palms pressed on hip. Place your foot closest to the wall on the chair and lean the entire leg and hip on the wall. Now slowly and gently turn your body towards the wall while keeping the bottom foot as it is. Avoid dropping the hips down by keeping hips on the same level. Then place your palms on the wall wider than shoulders for stability.

Repeat on the opposite side.

Alignment: Sides of your choosing if against the wall. Hips are square by leveling the hips. Whole front body is facing the wall and palms are pressed on the wall for balance.

Effort: It’s a twist action. Be kind and gentle with yourself.

Benefit: Stretches shoulders, torso and hips. Strengthens the legs.

Breath: 7 sets of breath

The divine in me honors the divine in you. I recognize my true essence in every soul I meet. I am you, you are me, and we are one. 

<3 Namaste <3

{Part 1} 5 Yoga Poses to Practice without Looking Stupid

Many of us feel overwhelmed with practicing yoga especially when we see someone doing variation of handstands or one handstand when we can barely touch our toes. Trust me I know what that feels like. I’m not like the typical yoga teacher; I can’t do a handstand to save my life. I have so many fears with certain poses but that’s another topic. Yoga doesn’t have to be difficult; we all have to start somewhere and bring our self to practice what we aren’t used to. An old dog won’t learn a new trick if you don’t even bother teaching the damn dog.

By engaging your muscles it helps stimulate and fire up your body and create more stable yoga poses. Dianne Bondy of Yogasteya supports that “muscle engagement increases strength, vitality and stability in all poses. It draws connection between the body and mind by creating focus on what is happening in the body.” We’ll be using the small muscles that are often neglected. 

In this article I will show you 5 poses you can practice daily without feeling discouraged while doing yoga. This will bring you a new perspective of yoga and keep an open mind that less will always -- I mean always -- be more. This will bring awareness in your life. The struggle is real to those who practice yoga but if you put in the time and work through the discomfort and breathe, like in life, in time you will be doing yoga with ease. Get ready to be strong! 

Let’s begin with some simple steps, materials you will need are a wall and a towel or belt. Also closing your eyes and focusing on breathing rather than the discomfort will help ease tension. Proper position that feels right for your body is healthier rather than pushing its limits. Remember to BREATHE, and by the way all these poses are done on a wall. 

 1) STANDING POSE                

 Position: Stand against the wall and place your feet hip distance apart. Butt and shoulders (roll your shoulder up back and down) are pressed against the wall. Plant your hand about 45 degrees beside you. Feel free to keep feet a few inches away from the wall. 

Now, engage everything. Feet planted on the ground, press down with all four corners of your feet. Lift your knee cap up to your thighs. Suck your stomach in and up but keep the natural curve of your back. Shoulders are pinned against the wall. Palms of the hands are pressed on the wall. 

Alignment: normal curvature on your back, stomach sucked in and up, head on the wall and shoulders relaxed. 

Benefit: Improve posture; strengthen shoulders and legs, core 

Relaxation: Step off the wall and shake legs and arms to release tightness 

Time: 5 times, 1 minute each


 2) MOUNTAIN POSE/ TADASANA

Position: Stand against the wall like #1. Now bring your arm up against the wall. Position arms either cactus (arms at 90 degree pressed on the wall) or reaches arms upward thump on the wall whichever serves you. Keep your shoulders relaxed. Feet are hip distance apart or as wide as you are comfortable. 

Alignment: normal curvature on your back, stomach sucked in and up, head on the wall and shoulder is relaxed. 

Benefit: Improve posture; strengthen shoulders and legs, core and study arms Relaxation: Step off the wall and shake legs and arms to release tension 

Time: 1 minute, 5 times 


3) KNEE HUG 

Position: You maybe or may not need a towel or a belt. Standing pose like #1. Lift knee towards chest and place towel or belt on your knee. Hold this position and remember to engage core, shoulders pinned against the wall. Hips are leveled avoid leaning one side.

Alignment: normal curvature on your back, stomach sucked in and up, head on the wall and shoulder is relaxed. Hips are leveled. The higher the knee the better balance you’ll have Benefit: Improve posture; strengthen back, stretches hip, butt and hip flexor 

Relaxation: Step off the wall and shake legs to release tension 

Time: 1 minute, 3 times 


 4) RIGHT ANGLE POSE 
                                      

 Position: Stand facing the wall. Place your palms on the wall, now gently and slowly walk your feet back and slide hands down until you are bent at a 90 degree angle. Pretend you are pressing the wall forward; shoulders are away from your ears 

Alignment: Tailbone pointing down, flat back, neck and hand are alight with back. Arms are shoulder width apart and feet are hip distance apart. If there is too much tension feel free to widen your stands and your hands. 

Benefit: Stretches lower back, hamstrings and shoulders and arms. Strengthen the legs and core 

Relaxation:  Step off the wall and shake your legs and arms to release tightness

Time: A minute and half, 3 times 


5) PLANK 

                                     

Position: Face the wall. Place your palms on the wall, now rotate your biceps outward and engage all muscles in your body. 

Alignment: Hands are shoulder width apart and feet are hip width apart but feel free to widen your hands and feet to your liking and what feels comfortable for you. 

Benefit: Improve posture, strengthen arms and core 

Relaxation: Step off the wall and shake your legs and arms to release tightness 

Time: A minute and half, 3 times 


To end, lay on the floor and hug your knees to your chest and make small circles and do both directions. 

Then come into Child Pose, knees wide apart or as far as you can go. Toes touch butt is lowered to heels. Hand reaching up and palms and forehead to mat. Stay in this pose for 3 to 5 minutes. 

These poses will help release tightness in your body. You’ll feel sore while doing these poses because these are the small muscles that we don’t normally use in our day to day activities. If you’re in an office you’re sedentary, sitting all day and then there’s the laborers that are moving around plenty all day but still not using all of their muscles. 

Practice these poses right after you get out of bed in the morning before doing anything else. The entire 5 poses are less than 30 minutes of your time with 10 seconds breaks in between poses. All I ask is from you is to make an effort to practice this twice a day: when you wake up in the morning and before bed time. This will help you let go of your day and begin anew, relax and calm.

The divine in me honors the divine in you. I recognize my true essence in every soul I meet. I am you, you are me and we are one. Namaste