Do you ever suffer from achy or weak knees? If we can strengthen the muscles in our legs then this will help to protect our knees in the long run.
We started our lesson by focusing on our alignment of our whole body beginning with the awareness in the feet, letting the weight become even. If you are not wearing shoes now, you may like to try these foot movements even while sitting at the computer.
Sit on the edge of your chair, knees hip width apart and ankles directly under your feet. Try to let your spine stay lengthened. Rock onto the heals so your toes come off the ground (feel a gentle pull in the shins) and gently stretch through the feet as you uncurl and release them down. Take your time. Come onto the balls of the feet lifting the heals (feel the pull of the calf muscle), and release down finding balance between the heals and ball of the feet. Lift your toes, wriggle them, then try to open them getting space between your toes (don’t worry if nothing happens today). Place them down. Find an evenness between the outer edge of your feet and the big toe joint to lift the inner arch.
In the lesson we focused on some standard standing yoga poses. One of the simplest is the best and it is the mountain pose of Tadasana. For those of you who don’t know yoga poses this may just look like we are standing but on closer inspection you can see how each part of the body is working to align the body.
Tadasana – the Mountain Pose
We start with getting a nice awareness in the feet (as above) wriggling the toes to get some space between them, and feeling a balance between the heal, both the outside and inside edges of the feet, feeling the mat under the big toe joint and lifting the inner arch. Once the feet are firmly planted the leg muscles can be worked. You may feel a tightening in the shin as the inner arch lifts. Then we engage the quadriceps muscles of the thighs to lift the knee caps. Then ankles, hips align as the pelvic tilt is applied. We let the top of the pelvis rotate back and then the spine can lengthen. The shoulders relax away from the ears, and we balance our heads. Take the arms just a little away from the body directing the fingers to the floor. Let your gaze become relaxed or close your eyes if you feel balanced and breathe naturally in and out through the nose. Stand in this posture for at least 30 seconds or longer.
There are lots and lots of small instructions for this simple pose but these are some of the basics.
Tuesday, 26 January 2010
Friday, 8 January 2010
Feeling happy lays the groundwork for long term well-being.
I wish you all a Very Happy and Healthy New Year 2010
I began this year with a lesson that will help you find happiness and achieve good health.
It’s a good idea to spend some time to connect with your inner joy. If you practice yoga then you can use your time on your mat. If you don’t do yoga then you just need to take a little time off, just a few minutes to sit, breathe and connect with yourself.
This is based on the start of our lesson. Anyone can try this. Sit comfortably either on the edge of a chair, feet firmly planted hip width apart and knees directly above your ankles Or sit on a block with your legs crossed. Let your spine lengthen up, relaxing your shoulders away from your ears. Rest your hands in your lap. Breathe slowly in and out through your nose. Let your chin drop. Unclench your teeth and let your face muscles soften. At any time close your eyes or let your gaze become unfocused. Think of something that will make you smile. Breathe slowly, focusing on your exhalation. As you do this let all your muscles relax. Spend a few minutes connecting with your inner joy. Hopefully you will find this blissful. Don’t worry if your mind is still busy. When you practice this seated mediation it will become easier over time.
For my non yogi friends, finish this quiet time with a deep breath, a stretch and a yawn.
In the class we did some warm ups including a slow version of the Three Way Stretch (watch the video on a past blog).
My favourite pose to illustrate finding bliss is the Cobra – Bhujangasana. Whatever level you are at you can reap the benefits. Working the pelvic tilt, making the legs strong and keeping the front of the feet down can really allow one to feel how, when the lower half is grounded, the upper body can lift and and the heart centre can open, drawing up the chest and breathing deeply in and out.
(See Blog Feb '09 demonstrating the Cobra for beginners)
When life throws obstacles our way and we don’t feel happy we can connect to the happiness that is within us all. Find it to put a smile on your face and help you cope with life’s challenges.
‘When we smile we bring happiness into the world.’
This lesson was inspired by December’s Yoga Journal.
I began this year with a lesson that will help you find happiness and achieve good health.
It’s a good idea to spend some time to connect with your inner joy. If you practice yoga then you can use your time on your mat. If you don’t do yoga then you just need to take a little time off, just a few minutes to sit, breathe and connect with yourself.
This is based on the start of our lesson. Anyone can try this. Sit comfortably either on the edge of a chair, feet firmly planted hip width apart and knees directly above your ankles Or sit on a block with your legs crossed. Let your spine lengthen up, relaxing your shoulders away from your ears. Rest your hands in your lap. Breathe slowly in and out through your nose. Let your chin drop. Unclench your teeth and let your face muscles soften. At any time close your eyes or let your gaze become unfocused. Think of something that will make you smile. Breathe slowly, focusing on your exhalation. As you do this let all your muscles relax. Spend a few minutes connecting with your inner joy. Hopefully you will find this blissful. Don’t worry if your mind is still busy. When you practice this seated mediation it will become easier over time.
For my non yogi friends, finish this quiet time with a deep breath, a stretch and a yawn.
In the class we did some warm ups including a slow version of the Three Way Stretch (watch the video on a past blog).
My favourite pose to illustrate finding bliss is the Cobra – Bhujangasana. Whatever level you are at you can reap the benefits. Working the pelvic tilt, making the legs strong and keeping the front of the feet down can really allow one to feel how, when the lower half is grounded, the upper body can lift and and the heart centre can open, drawing up the chest and breathing deeply in and out.
(See Blog Feb '09 demonstrating the Cobra for beginners)
When life throws obstacles our way and we don’t feel happy we can connect to the happiness that is within us all. Find it to put a smile on your face and help you cope with life’s challenges.
‘When we smile we bring happiness into the world.’
This lesson was inspired by December’s Yoga Journal.
Wednesday, 2 December 2009
A New Experience
On Saturday I went to a yoga workshop in Cheriton near Folkestone which is run by The Victor Foundation. We were treated to a lesson in the morning session by Sivakumar Gurukkal who had come over from India with his wife. We spent time warming up the body, then worked through a series of movements which made us focus on our breathing. The Asanas (yoga postures) were then practiced over and over and this repetition helped the mind to be totally focused. We all finished the lesson feeling wonderful.
This lesson reminded us that yoga is not just a form of exercise. It is a way to achieve an inner peace, an inner quiet. This is done through learning to be in control of our body and our breath.
In the afternoon session we learned some of the eye exercises that have to be mastered for classical Indian dance. Exercising the eyes can help prevent headaches and migraines. We also worked our hands into Mudras which are hand gestures and are not only used in dance but also in certain yoga postures and meditation to help bring an awareness to certain parts of the body and breath.
This weekend they are putting on a very special - one off - performance of Kalaripayattu and Mahoniyattam on Saturday 5 December (see attachment). £5 donation only. Stephen will also be performing with the Gurukkal.
St Andrews Hall ,Cheriton, Folkestone
Please stay after the performance as we will be holding a raffle and serving light refreshments at a small charge - the proceeds of which will go to the CVN Kalari Hospital for the purchase of a Tuk Tuk. The Gurukkal treats underprivileged patients at the hospital and a Tuk Tuk would enable them to be fetched and carried.
This is an amazing opportunity.
This lesson reminded us that yoga is not just a form of exercise. It is a way to achieve an inner peace, an inner quiet. This is done through learning to be in control of our body and our breath.
In the afternoon session we learned some of the eye exercises that have to be mastered for classical Indian dance. Exercising the eyes can help prevent headaches and migraines. We also worked our hands into Mudras which are hand gestures and are not only used in dance but also in certain yoga postures and meditation to help bring an awareness to certain parts of the body and breath.
This weekend they are putting on a very special - one off - performance of Kalaripayattu and Mahoniyattam on Saturday 5 December (see attachment). £5 donation only. Stephen will also be performing with the Gurukkal.
St Andrews Hall ,Cheriton, Folkestone
Please stay after the performance as we will be holding a raffle and serving light refreshments at a small charge - the proceeds of which will go to the CVN Kalari Hospital for the purchase of a Tuk Tuk. The Gurukkal treats underprivileged patients at the hospital and a Tuk Tuk would enable them to be fetched and carried.
This is an amazing opportunity.
If you can not get there use the amazing power of the Internet and google the titles listed below to watch the classical Indian dance and hear the hypnotic music on youtube videos:
the dance of the enchantress trailer
the dance of the enchantress 4
the dance of the enchantress 6
Friday, 6 November 2009
A bit of my family history
My Aunty Lena is 93 and she has just had a family gathering to celebrate having her book published 'The Chronicles of Lena Barden'. I found she had kept a newspaper cutting about my Grandad on my Mothers side, and although I knew he was in the Police and had worked in the Isle of Man I knew little more. This article just gave me more details and lovely quotes, that I can just imagine him saying. I was a little shocked to find out that he was once a heavy weight boxer, and a little proud to know he was good with a riffle. I loved my Grandad.
I have written out the news article for you.
Ex-Boxer Pc Retires
KEPT FASCISTS
IN ORDER
DURING WAR
Exactly twelve years ago (in early October, 1941) fifty hand – picked metropolitan Policemen went from London to Peel Camp on the Isle of Man to control fascist riots. One of the fifty was Pc Tom Williams, who last week retired from the force at the age of 50.
Pc Williams an 18 stone heavyweight boxer and rugby player living now at 3 Lansdowne-road, Ilford, was stationed at East Ham in 194 when news came through that the “Mosleyites” in the Manx internment camp had staged a riot.
This coupled with other discontent on the island, brought about the riot.
The Prime Minister, Mr. Winston Churchill, called a conference with the Home Secretary, Mr. Herbert Morrison, and put forward the suggestion the London “Bobbies” would soon settle any differences at the camp.
Orders were sent to many London divisions to choose special men for the job, and Pc Williams, a crack rifle shot, was picked from East Ham.
Pc Williams told a “Recorder” reporter on Thursday (the day he retired), “I still don’t know why I was picked for the job, but I expect Mr. Churchill had experience of London coppers. We’re just the right size for a job like that!”
Pc Williams stayed on the Isle of Man for four years, with his wife and children.
“They were a ripe lot there,” he said, “I’ve met a couple of them since.”
When he came back, tom was stationed at Ilford, where he stayed to the end of his period of service.
“A bit quiet after the Isle of Man, but you’d be surprised at the things that go on in Ilford…”
Although retiring from the police force, Tom is not old enough to settle down to a peaceful retirement. He will be travelling up to Town to a work from 9 to 5, Monday to Friday in an office.
KEPT FASCISTS
IN ORDER
DURING WAR
Exactly twelve years ago (in early October, 1941) fifty hand – picked metropolitan Policemen went from London to Peel Camp on the Isle of Man to control fascist riots. One of the fifty was Pc Tom Williams, who last week retired from the force at the age of 50.
Pc Williams an 18 stone heavyweight boxer and rugby player living now at 3 Lansdowne-road, Ilford, was stationed at East Ham in 194 when news came through that the “Mosleyites” in the Manx internment camp had staged a riot.
This coupled with other discontent on the island, brought about the riot.
The Prime Minister, Mr. Winston Churchill, called a conference with the Home Secretary, Mr. Herbert Morrison, and put forward the suggestion the London “Bobbies” would soon settle any differences at the camp.
Orders were sent to many London divisions to choose special men for the job, and Pc Williams, a crack rifle shot, was picked from East Ham.
Pc Williams told a “Recorder” reporter on Thursday (the day he retired), “I still don’t know why I was picked for the job, but I expect Mr. Churchill had experience of London coppers. We’re just the right size for a job like that!”
Pc Williams stayed on the Isle of Man for four years, with his wife and children.
“They were a ripe lot there,” he said, “I’ve met a couple of them since.”
When he came back, tom was stationed at Ilford, where he stayed to the end of his period of service.
“A bit quiet after the Isle of Man, but you’d be surprised at the things that go on in Ilford…”
Although retiring from the police force, Tom is not old enough to settle down to a peaceful retirement. He will be travelling up to Town to a work from 9 to 5, Monday to Friday in an office.
Wednesday, 21 October 2009
Three Way Stretch
This exercise is a sequence of movements to help keep your body in balance, flexible and gently stretched.
I have been meaning to make a video of this sequence for a long time. Those in my class will recognise the movements and I hope this will encourage you to have a go at home.
It involves the basic standing pose of Samastiti, a stretch, a gentle back bend followed by a forward bend, then side stretching to each side from standing.
Helpful Hints
1) Those of you who do yoga will know about the pelvic tilt.
The hips draw back, the coccyx tucks under, and it involves a little lift of your pelvic floor. This movement will help to protect your back. It also helps you keep your balance in the stretch as you balance on the balls of your feet.
So remember to engage your pelvic tilt throughout the sequence!
2) The back bend -
Place your hands on to your hips, take time to draw your shoulder blades together and then you can feel your chest expanding.
3) In a yogic forward bend the hips stay above the legs, but if you have tight hamstrings or any back problems please put a little bend in your knees to ease the lower back strain. Imagine that your lower back is concave. Your chest, like in the back bend feels open, and the front of your body stays long. So don't over do the forward bend especially at the start. Hopefully each time you repeat the sequence it will feel a little easier.
4) To come up out of the forward bend -
Think about your pelvic tilt and engage your tummy muscles, this will give you strength to come up leading with the crown of your head.
5) Keep the inner arm in line with your ear to help keep your body aligned during the side stretches.
6) Smile and keep breathing.
Beginners to yoga should watch the video before trying the sequence themselves. If you have any health issues please consult your doctor. If you are pregnant the pose can be adapted to your needs.
Thanks to brokenarrowfilms for helping me create this podcast.
Thursday, 15 October 2009
Drawing your awareness inward
Over the last term I have been encouraging the students to bring their awareness to their bodies and breath.
Sometimes we go to a yoga class and our minds are simply on everything we’ve done or still have to do. Our bodies go through the motions until suddenly, and without us noticing, we begin to focus. The outside world and work is left outside. We have made some time for ourselves. It is blissful and necessary to keep healthy and happy.
This term we worked on our concentration and awareness while practising our Asanas (postures). In our first lesson we referred to it as ‘mindfulness’, as we brought our awareness into the present moment, accepting what is happening right now without judgement or reaction.
The Buddhists focus on mindfulness in all events, so that if you are shaking with nerves in an interview, it doesn’t have to eat into your self confidence and affect the situation. The yogic way is similar, developing our concentration while we focus on the breath. When you are practicing a yoga pose and your thigh shakes it becomes one small sensation. Observe the way you feel and use your breath to accept the current situation.
Stress relief
If you are feeling anxious or agitated it is recommended that you try more invigorating poses, giving your mind something to focus on. We did a sequence of poses to help ground our energy. Focusing on your body will help you to feel calmer if you are feeling stressed. During a class listening to each instruction will also help focus. In Kundalini yoga at end of the asana (posture) a little time is taken in a basic pose giving you the opportunity to observe the way you feel. This term we followed many postures with the child posture to give some time to watch our breath and observe how we felt, to help to feel grounded.
Practicing asanas (postures), and especially when you really focus on what you are doing, reduces stress hormones like cortisol and adrenaline. Then you get the relaxation response.
Pratyahara
Pratyahara is the fifth of the 8 limbs of yoga. It is the withdrawal of the senses to focus on one thing.
Meditation is a form of practicing Pratyahara. It involves sitting comfortably and quietly. Unless the body is prepared it is not such an easy thing to do. So in our last class this term we practiced asanas to try to balance the energy of our external body and also our minds. Then at the end of the lesson we spent a little time sitting and withdrawing the senses physically by placing our hands over our eyes and our thumbs over our ears. We just spent a minute or so just listening to our breath. The absence of the distraction of sight and sounds helped us to internalise our awareness. It helps us to understand our own nature and mind.
When we are stressed we can begin to adopt these yogic techniques to gain a better understanding of ourselves to help us to relax physically, mentally and emotionally.
As you learn to weather situations on your mat, you’ll see that as quickly as difficult emotions arise, they also change and fade away.
Ref: Yoga Journal 08, YJ Sept 09, YJ Oct 06
Over the last term I have been encouraging the students to bring their awareness to their bodies and breath.
Sometimes we go to a yoga class and our minds are simply on everything we’ve done or still have to do. Our bodies go through the motions until suddenly, and without us noticing, we begin to focus. The outside world and work is left outside. We have made some time for ourselves. It is blissful and necessary to keep healthy and happy.
This term we worked on our concentration and awareness while practising our Asanas (postures). In our first lesson we referred to it as ‘mindfulness’, as we brought our awareness into the present moment, accepting what is happening right now without judgement or reaction.
The Buddhists focus on mindfulness in all events, so that if you are shaking with nerves in an interview, it doesn’t have to eat into your self confidence and affect the situation. The yogic way is similar, developing our concentration while we focus on the breath. When you are practicing a yoga pose and your thigh shakes it becomes one small sensation. Observe the way you feel and use your breath to accept the current situation.
Stress relief
If you are feeling anxious or agitated it is recommended that you try more invigorating poses, giving your mind something to focus on. We did a sequence of poses to help ground our energy. Focusing on your body will help you to feel calmer if you are feeling stressed. During a class listening to each instruction will also help focus. In Kundalini yoga at end of the asana (posture) a little time is taken in a basic pose giving you the opportunity to observe the way you feel. This term we followed many postures with the child posture to give some time to watch our breath and observe how we felt, to help to feel grounded.
Practicing asanas (postures), and especially when you really focus on what you are doing, reduces stress hormones like cortisol and adrenaline. Then you get the relaxation response.
Pratyahara
Pratyahara is the fifth of the 8 limbs of yoga. It is the withdrawal of the senses to focus on one thing.
Meditation is a form of practicing Pratyahara. It involves sitting comfortably and quietly. Unless the body is prepared it is not such an easy thing to do. So in our last class this term we practiced asanas to try to balance the energy of our external body and also our minds. Then at the end of the lesson we spent a little time sitting and withdrawing the senses physically by placing our hands over our eyes and our thumbs over our ears. We just spent a minute or so just listening to our breath. The absence of the distraction of sight and sounds helped us to internalise our awareness. It helps us to understand our own nature and mind.
When we are stressed we can begin to adopt these yogic techniques to gain a better understanding of ourselves to help us to relax physically, mentally and emotionally.
As you learn to weather situations on your mat, you’ll see that as quickly as difficult emotions arise, they also change and fade away.
Ref: Yoga Journal 08, YJ Sept 09, YJ Oct 06
Thursday, 20 August 2009
Relax on a Bolster
I have wanted to demonstrate how to use a bolster for some time now and while on holiday this opportunity presented itself. My students know how wonderful it is to relax this way and I hope you will have a go at home. You can roll a blanket up or roll up a pillow and stitch it for a more permanent bolster roll.
Let me know if you enjoy this podcast or need any further advice.
Let me know if you enjoy this podcast or need any further advice.
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