20.5.16

Yoga for Energy - part 2

Now that we have looked at how to start your practice and warm up, let’s look at four postures which will further open the body and stimulate the nervous and endocrine systems.

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Utthita Trikonasana (Triangle Posture)


This is a beautiful and dynamic posture synergistically opening the muscles at the side of the spine and the inner thigh. Hold the posture for five breaths and work your way up from there…..but remember the most important thing is to enjoy it!!!



Start with the right side. Turn the right foot to the side and the left foot inwards. Raise the arms as you inhale.


Tip over to the right side. Don’t let the body turn towards the right leg – keep the torso flat to the front. Reach for the right toe. In the beginning you might need to place the right hand on the right shin until you develop the flexibility to take hold of the big toe.




Repeat on the left side.

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Uttitha Parsvakonasana (Extended side angle pose)

Another dynamic and grounding posture that builds strength and opens the heart.
Start by coming in to Warrior 2. Bend the right leg 90 degrees and raise the arms.


Exhale and tip over to the right side placing the hand down in front of the foot. 


If the full version is too strong in the beginning you can rest your elbow on your knee. 



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To complement the standing postures let’s have a look at two seated postures.

Ardha Matsyendrasana 
Half Lord of the Fishes posture

Twists are one of the best things you can do for your spine. Energetically they power your nervous system by pulling and refreshing the spinal cord. If your job involves sitting for extended periods, twists help to refresh the intervertebral discs and keep the back healthy. This is a beautiful posture for twisting the spine and also stretching the muscles at the side of the legs.

Sit up and fold the right leg under the left leg and place the right heel next to the left buttock. You can place the left foot on the inside of the right knee or, if you want to deepen the stretch, you can place it outside the knee.

Turn the right shoulder to the left knee and look over the left shoulder.

Remember the rule with a twist is to sit as tall as possible so the stretch goes from the base of the neck to the sacrum.

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No practice would be complete without a back bend so let’s try a very simple but highly beneficial pose.

Setu bandha sarvangasana
This wonderful posture strengthens the whole posterior chain of the body engaging the legs, glutes and back.

Lie on your back and bring the feet to the buttocks. Clasp the ankles and raise the hips slowly, articulating each individual vertebra as you come up.

Remember to squeeze the shoulder blades together to ensure there is little or no pressure on the back of the neck.

Hold for five breaths.

13.5.16

Yoga For Energy 1 - by Raphael

Yoga for energy

The spring is here – a time for re-birth, sun and energy……and to start Yoga. The very best place to start your Yoga journey is with the first sun salutation – Surya Namaskara A.
Surya Namaskara A is a simple sequence of 9 movements which will stretch, energise and refresh the body. It combines forward and backbends with an inversion and best of all it can be done at home in a few minutes.
Stand in Tadasana. Pull up the knee caps, tip the pelvis backwards, draw the navel towards the spine and make neck long and spacious.

Tadasana (The Mountain Posture)


Step 1 

(Inhale) Raise the arms over the head and join the palms together. Tip the head back and look at the thumbs. Stretch the diaphragm and open the front of the body.

Step 2 

(Exhale) Fold forward and place the hands on the floor. It’s important to really hollow the belly and bring the chest towards the knees. Try not to round the back or force the head on to the knees. In the beginning you might not be able to bring the hands to the floor with straight legs in the beginning so it’s fine to bend the legs. Over time, work on straightening the legs.

Step 3

(Inhale) With the legs fully engaged and a flat back, look up to the horizon.


Step 4 

(Exhale) Step both feet back and come to the high push up position. Still exhaling, lower yourself down to Chaturanga Dandasana. This is a strong posture requiring a lot of strength in the upper body. In the beginning if it is too difficult to hold yourself off the ground you can let your body touch the floor.

Step 5 

(Inhale) Roll over your toes, extend the arms and contract the whole back of the body. In the beginning the full posture might be too strong for your back so you can take a softer version by bending your arms slightly.

Step 6 

(Exhale) Stay in this posture for five full breaths
Roll back over the toes and lift the hips. In this posture the heart is higher than the head so it is an inversion. Inversions are both calming and invigorating, settling the nervous system and balancing energy. It is essential that you keep the neck completely relaxed here so that the weight of the head pulls on the spine, decompressing the discs and stretching the muscles. Keep the knees as stright as possible so that the back of the legs are stretched.

Step 7 


(Inhale) Step forward and come back to the third position. Keep the back flat.

Step 8 

(Exhale) Return the second posture.

Step 9 


(Inhale) Raise the arms and stretch up. Then return to Tadasana.

There it is; Surya Namaskara A. It takes a little over one minute to perform and we normally do five sun salutations to start our practice. Five Surya Namaksara A will get the heart pumping, open the joints and stretch the muscles.

Any questions? Please contact Raphael: www.Body-Mechanics.ch ou 079 193 82 18

Semaines Wellness-Fitness avec Tekoe

Jusqu'au 29 mai, profitez de nos semaines Wellness-Fitness dans toutes nos boutiques!

Faites-vous du bien avec les thés et tisanes Tekoe! 


Notre sélection "Fitness":

Maté vert
Tisane Amincissante
Maté Cocktail
Minceur et jeunesse
Fontaine de Jouvence
Elixir de Vie
Panier Multivitamine

Notre sélection "Wellness":

Vitale Energy
Yoga Chaï
Little Buddha
Ayurvedic Ginger Fresh Chaï
Anti-stress Mix
Aloe Vera
Maître Zen
Tisane relaxante

Pour vous aider à vous relaxer et revitaliser avant l'été, nous avons fait appel à un coach en yoga, qui va nous montrer plusieurs postures! Mais d'abord, si nous faisions sa connaissance?


NB: Le texte ci-dessous a été écrit par Raphael.


Bio: Raphael

I first came to Yoga over fourteen years ago. While serving in the British army, where I was spending up to two hours per day running and training in the gym, I started to develop sciatic pain. I tried everything to relieve the pain, medication, sports doctors, chiropracts and osteopaths but nothing seemed to work.
One day, purely by chance, a dance teacher friend noticed me walking and said “you have chronic tightening of the muscles around your pelvis. It’s contracting your spine and limiting your range of motion. That’s what’s causing you pain”. The next day I bought a Yoga video and began practicing every day for forty five minutes.

My first training session was a complete shock! I could bend forward to bring my hands to my knees but no further. I decided to persevere for a week and see what would happen.

It was truly amazing. The benefits crept forward like an incoming tide. Within the first week my pain levels had come down so much that I stopped using pain killers every day. After three weeks of forty five minutes, Monday to Friday, I was pain free and had regained movements that I thought were no longer possible for me.

I decided, having spent seven years in the army it was time to leave. Once again, Yoga became a helpful friend as I transitioned in to civilian life. A daily practice created a refuge in which I could focus on the posture and breath and nothing else. It created a calm space at the beginning of the day that allowed me to bring Sthira Sukham – steady strength – to the challenges of the day.

I am sure if you dedicate yourself to a short daily practice (it doesn’t have to be more than fifteen minutes) you too will reap the benefits of this ancient wisdom.

Why not come and join us at the Body-Mechanics Studio in Morges*. We offer daily classes and weekly workshops for people who are experiencing back pain and/or sitting for long periods of the day – Click on the Fix My Back link on our web site for more information - www.Body-Mechaincs.ch

*45 Rue de Lausanne, 1110 Morges - 079 193 82 18