{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

Control Chaos

💛365 days of Gratitude 🙏 Day 117🌺 

My life hasn't been made of flowers and candies and I would not have it any other way. Without these struggles in my life I would not know the feeling of awareness.

I thought I was okay after finding out my that I will not have a job in 2016. Honestly I don't think I really am, however I know I really need to take this opportunity to step into the unknown.

I explained before in my previous blog (12.02.15) about Unknown. Unknown is the future or uncertainty. I say uncertainty because we won't know if its coming. We must learn to live in the NOW moment of life. As we all have heard live life to its fullness today and TODAY IS NOW because we aren't sure if tomorrow is coming. But its not the Unknown that we have to fear because the now is where we can only be present and presence at the same time. 

Back to having a control chaos, losing my job again feels like a greater opportunity that my Source presented to me again. My Higher Power has presented this to me years ago and i was doubtful of what the outcome was going to be. But after what i have gone through in my life. I feel that this moment never came at a wonderful timing. I feel that a new possibility journey of a thousand mile.

Then there's my ex who's been giving a problem because his car is under my name and he  texted me said " Will I refinance my car? Yes eventually. I'll be honest this is no where near my top priorities. You know I'm smart and i understand there's no legal obligation for me to do anything. But it;s the moral obligation that I understand. Which was partially tarnished from a blog someone pointed me to." I think he changed his mind after he read my blog No Regret because he knew I was talking about him.

I think we all have that one person that brings out the devil within us. I know that he was to me. There were moments where I could not stand being with him and he just brought the worst out of me and I think I do the same for him. Oh well, what can I do. I guess he thinks of my kindness as weakness but his time will come and he'll understand where i am coming from. I wouldn't intentional hurt someone so that i can laugh at them on the sideline. I'm merely getting my shit together so that I can't help others that's been in my position. But it doesn't mean that this will be the same path that --that person will take but it will shed some light into their path.

I can't help anyone at all if i can't even help myself. There is no purpose for me at that point.

I must live and put myself first before I can't help my fellow being. I think I am entitled to express my feelings freely from diminishing of who I becoming.

Thankful, Grateful and Blessed for this events for they will direct me to the path of which I will be happy and free.

My highest lowest moment

💛365 days of Gratitude 🙏 Day 116🌺 

Yesterday I was prepping my goodbye email at work. I was in such a rush that instead of saving the email I ended up clicking send instead. I recalled the email but a few already seen it so there was no point hiding so I just followed it up with my last day. I know there’s much I can do about it.

Then my boss sends me an email saying that it was unprofessional of me to do it. I knew that but it serious was an accident why the fuck would I want that much attention when I still have 5 days to go. Also I know my Boss/Friend means well but the one thing that I don’t understand about me is that why do I let that feeling of embarrassment makes me feel paralyzed. It was even hard for me to go to the kitchen to get my water this morning. Then I realized that it’s been like that since I became a target of not being liked by my own cousins. I became accustomed to it and every time I did something “wrong” according to them I left more and more insecure in my skin. I became very destructive I’m my mind which became a ripple in my body and action. I have no hate or dislike for them it’s just hard to reprogram my mind to how it used to be carefree from everything not just certain things. I victimized my own self for putting myself in that situation but without those experience I wouldn’t be where I am right now. As much as I want to say I would have rather stayed away from all that drama I actually don’t. God put me in this path for a reason, I’m not fully sure as to what may that be but I know it’s something Great.

In the midst of a tumultuous past few days God still blessing me with wonderness. Today at work they were giving away merchandise. I was able to grab a few thing for a few great friends of mine. Then I went to the store to buy a hair dye and a men asked me for money and i had no cash. He asked me for water, juice and a Dorito so I went back in the store and got him what he wanted. It’s all I could give and it was so cold outside. Everything that's happening good and bad but there is no such thing as good and bad. They are just events.

Jobless

💛365 days of Gratitude 🙏 Day 115 🌺 

God gives us many opportunities in life. I just found out that i won't have a job in the New Year. I was overwhelm with this information because i don't know what to do. Well i do but i don't at the same time if that even makes sense. Anyway, so many other opportunities are arising as days goes by. I am very scared of what's ahead of me but at the same time, i am excited. I'm still not sure how to move forward but i'm sure it will manifest itself to me. All i have is faith, faith in the Source that's within me and out of me. For he has brought me to where i am now. All the mistakes, trials, challenges and people that comes and goes. I am bless to have people in my life that do not judge me for all those wrong I've made in my life. 

I am grateful to people beside me that helps me understand myself more and more everyday and that i can talk to everyday. I am thankful for my new and like minded friends whom helped me see only the greatness in me and i have not yet see now manifested but i know i have them. I am not perfect because i have many demons i have inside that I'm currently working. 

Don't be afraid of what's ahead. These transitions and changes will be for your own greatness. Keep going forward fearlessly and be at peace.