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Notes on Yoga, Breathing, Pilates & Hypopressives

May Focus  - Root Chakra (Muladhara) & Feet to Hips

3/5/2021

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Root Chakra Muladhara Yoga Pilates Poole
Root Chakra - Muladhara
Welcome to May!
This month our focus is on our Root Chakra - Muladhara in our Yoga classes (think Mula Bandha lock, pelvic floor) and also including our feet legs, hips!  Pilates will also link into these same areas.  We will be adding in the stretchy bands again, also mini loop (booty) bands & a soft ball for foot massage (our feet are our foundation).  If you don’t have any mini loop bands, either tie a long stretchy band into about a 1ft diameter mini loop or use this affiliated link to purchase some (they are great to add into other workouts that you do & they’re on offer!)
Our Root Chakra is our first Chakra (in Yoga, outside of Yoga there are a lot more!), it is located at the base of our spine, our perineum.  It is associated with security & safety, our foundation, our identity & our grounding connection from ourselves to our world around us.  It’s colour is red.  Gemstones or crystals linked with it are deep red garnet (one of my favourites!), bloodstone, smokey quartz.  Key essential oils are bergamot, vetiver & ylang-ylang.  The Sanskrit translation for Muladhara is:  Mula means root and adhara means base or support.  When this chakra is balanced we feel stable, connected and grounded.  If it is out of balance we may feel anger, over worrying, insecure and physical feelings of pain or discomfort in our lower back or sciatica, gut related issues such as constipation.  Think of all that tension you physically hold when you are upset or stressed (my lower back tightens up every time there is a shift in our lockdown status!)
Key tips for engaging your pelvic floor (Mula Bandha) - this is the group of muscles in your pelvis, they are a bit like a bowl as they hold everything up inside you (or at least they should! Join in the my beginners Pilates & Hypopressives classes if you need more).  They should work a bit like a trampoline & should mirror the movement of your diaphragm.  They shouldn't be held tight all day, but should naturally engage & relax with your movements & breath throughout your day.  To consciously engage them, imagine you are trying to stop yourself from having a wee & trying to stop yourself from breaking wind! That GENTLE drawing in & up is what are aiming for.  You should still be able to breathe.  If you can’t then you are holding on too tight!  As we go through our Yoga & Pilates flows/classes we want to think about not pushing out into our belly or down into our pelvic bowl but instead a gentle feeling of drawing in & up.  Lengthening through your spine, growing tall from your hips.  For example in a Warrior pose, lift out of your hips without moving your legs & you might just feel a slight tension switching on in your lower abs.  In Pilates when we are doing our basic ab preps, toe taps or single leg stretches fro example, we should be thinking about that drawing in and up feeling, so as you lift your head/shoulders or stretch a leg out we are hopefully not seeing our bellies rise.
Keep an eye out for my new Chakra Box being released this month.  A mini at home Yoga retreat which includes 2 exclusive Yoga and Meditation videos along with a box of goodies - including a wrist mala (red garnet), soap, notebook, a card with journalling prompts and affirmations.
​
Pranayama breath work for our Root Chakra
This is a slow calming and balancing breath.  If you feel like it is too slow, breathe at a slow but comfortable pace to you and see if over time, you can work at this pace.  Breathe through your nose.  When I talk about a deep breath, I mean that your breath should travel deep down in your lungs.  The best way to get your breath to the bottom of your lungs is to breathe via your nose.  Mouth breathing tends to be a very short, shallow breath into the top of your lungs.
  1. Sit comfortably & scan your body for your stress & tension levels
  2. Try to sit tall, with your, hips, ribs & head stacked
  3. Take a couple of slow inhales/exhales whilst rolling your shoulders backwards
  4. Rest your hands on your tummy (just helps with feeling what's going on)
  5. Inhale, via your nose, for 3 seconds
  6. Exhale, via your nose, for 3 seconds
  7. Inhale, via your nose, for 4 seconds
  8. Exhale, via your nose, for 4 seconds
  9. Inhale, via your nose, for 5 seconds
  10. Exhale, via your nose, for 5 seconds
  11. See if you can keep going for 5 minutes, inhaling for 5 sends and exhaling for 5 seconds
  12. However you are breathing, stay with your counting, maintaining awareness of any tension - try to relax that area
  13. When you have finished, notice how your mind & body feel.

Taking your practice off the mat
  1. Keep red around you or wear something red to bring you back to the security & grounding of the Root Chakra
  2. Go barefoot outside if outside if you can to connect with the earth
  3. Try the above meditation, 5 minutes first thing in the morning can be good - before your thoughts really get going
  4. Meet with people (in person or online) to having that connected feeling re-affirmed
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March Focus - Throat Chakra (Vishuddha) & Shoulder/Arm Mobility (strength & flexibility)

28/2/2021

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Throat Chakra ImageThroat Chakra for March
Picture: www.lemonloco.com

Categories

All
April
Arm Strength
Backbends
Breath
Breathing
Core Strength
Feet
Frebruary
Heart Opener
Heart Opening
Hip Flexibility
Hip Mobility
Hip Strength
Hypopressives
Kapalabhati Breath
Manipura Chakra
March
May
Meditation
Muladhara
Personal Trainer
Personal Training
Pilates
Posture
Root Chakra
Sacral Chakra
Shoulder Mobility
Shoulder Strength
Solar Plexus Chakra
Spinal Movement
Throat Chakra
Vishuddha
Yoga

We have made it to March!! We will be incorporating a little more focus on our shoulders & arms this month as well as our Throat Chakra.  If you have any Yoga blocks (or paperback books) & a long resistance band - we will also be using these in class.  If you don’t then don’t worry the class will work without them, just use your imagination!  If you would like some links on where to buy resistance bands scroll down to the bottom of this post.
Our throat chakra is located in our throat & is related to sound, self expression & self confidence plus listening to & receiving information & others thoughts.  It is the 5th chakra.  Its colour is a bright blue, aquamarine & is also associated with our jaw, neck, tongue & thyroid gland.  Common feelings of imbalance are insecurity, introversion, shoulder pain, an inability to express ourselves, jaw pain (TMJ), sore throats.

A Mudra (there are over 500 mudras or hand gestures) for this chakra is The Akasha Mudra - it is formed by touching the tip of your thumb & middle finger whilst keeping the 3 fingers straight & relaxed.  The middle finger is said to represent the element ‘ether’ which is the element for our throat chakra.  

We can also add in some sound vibrations & different pranayama practices for our throat chakra.  Don’t worry I definitely won’t be singing at you!!  Think more of the humming bee breath & breath of fire.  Feel free to sing to yourself though!
​Our other focus for March is on our shoulder & arm strength & mobility.  So yes - naturally pushups will be featuring somewhere ?!  But also working on hour shoulder mobility in all directions - do you remember the tea cup flows that we have done (in the distance past) with blocks, we can do those with blocks or (light) books.  Some of stretches & movements for shoulders from Hypopressives will appear.

Having a good controllable range of movement in our shoulders will help with our day to day life.  Building strength & movement into the musculature around our shoulder blades & finding some really nice stretches for our chest area.  Check out your own neck range of movement.  Look over your right shoulder & notice how far round your can turn your head.  Then look over your left should - do. You have the same range side to side, or can see further round on one side?  If you have a different side to side, then maybe make a note of where your range is at the start of March & see if there’re is any change by the end of the month?

Here are some links for resistance bands, which need to be 2 meters long (or as close to) & Yoga bricks.  Please note with the bricks,  you seem to get 1 of each colour! 
As an Amazon Associate I may earn from qualifying purchases.

Taking Your Practice off the Mat

Taking your practice with you, off the mat
  • Sing or hum - as well the vibration being cleansing for this chakra, singing is a great exercise for your diaphragm & the vibration from humming is great for increasing our para sympathetic (rest & digest) nervous system.
  • Really listen (without interrupting) to other people.  Sometimes when we are talking to other people we just want to be heard without having an opinion.
  • Spend at least 1 day a week without criticising anyone (yourself included), instead give positive responses only.
  • Wear something blue & or eat something blue (think blueberries!) to remind you of this months Chakra.

Throat Meditation

Humming Bee Breath (Brahmari) - we will be practicing this one in class as well (Zoom classes work really well for this as only you can hear yourself!)
  1. Sit comfortably & scan your body for your stress & tension levels
  2. If you are happy to, gently close & cover your eyes with your fingers & close your ears with your thumbs (to close off external intrusions)
  3. Close your mouth, without clenching your jaw
  4. Breathe in through your nose
  5. As you exhale make the sound of the letter M.  Keep exhaling for as long a you can, without making yourself gasp for breath
  6. Repeat for a few minutes
  7. Sit & scan your body again for your stress & tension levels - noticing any changes
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February Focus- Sacral Chakra & Hip Mobility

30/1/2021

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Picture

Categories

All
Backbends
Breath
Breathing
Frebruary
Heart Opener
Heart Opening
Hip Flexibility
Hip Mobility
Hip Strength
Hypopressives
Meditation
Personal Trainer
Personal Training
Pilates
Sacral Chakra
Spinal Movement
Yoga

Our focus for Februarys classes will be on our 2nd Chakra, our Sacral Chakra.

Your Sacral Chakra is located about 2 inches below your belly button.  It is said to be all about our emotions, creativity & sexual energy!  It is the colour orange & has the element of water.  It is associated with our hips & low back as well as all of the organs that are held within our hips.

With a balanced Sacral Chakra you will feel open & adaptable to changes, a strong connection to ourselves & others (non sexual as well).  You can feel creative & able to go with the flow (not feeling like you have lost control).  You feel that you can process your emotions without feeling overwhelmed  or guilt.  It can also be overactive - we may have addictions, obsessions or be overly sensitive.
Mudra for second chakra: Shakti Mudra. With your hands in front of your chest, press your baby fingertips together and ring fingertips together. Tuck your thumbs inside your palms, inside of your index and middle finger. Then press the knuckles of the middle and index fingers together wrapping them around your thumbs or keep them separate.  It is said to produce calming effects on your mind & body, especially your pelvic area only if used for a short period of time.  
In this months classes we will be adding in some extra work for our hips.  Mobility of our hips includes strength & flexibility.  We will try & work on adding strength & flexibility into all of the different ranges of movements that our hips can do.  This will include working on our deep hip rotators - our glute meds, working on our internal & external hip mobility.  Including various Eagle leg variations!

Taking Your Practice Off the Mat

Taking your practice off the mat
  • Try to drink plenty of water 
  • Move as much as you can - whether its walk outside or a dance round the kitchen whilst waiting for the kettle to boil!
  • Find your creativity
  • Listen to your favourite music
  • Go for walk along the beach

Sacral Meditation

Like last month, this is a simple meditation that you can do anytime.  5 minutes is a good amount of time, but maybe start at 1 minute & then with practice build your time up.  Remember, if your mind wanders - don’t worry come back to your breath or visualisation.  Tomorrow will always be a different experience, so try again the next time & it might be easier.  Meditation, like anything, takes practice.
  • Sit or lie comfortably.  You can sit in a chair or on the floor, with a cushion or not.  Lie in your bed if you prefer (try not to fall asleep though!).  If you are sitting, try to sit tall.
  • Relax your forehead, eyes, mouth, jaw & shoulders.  Close your eyes if that works for you.  Lips are closed & your teeth slightly parted, your tongue rests to the roof of your mouth.  Try to breath through your nose as much as possible.
  • You can hold your hands in a mudra (Shakti Mudra) or rest them in your lap, or on your legs.
  • Now, notice your breath - notice where & how you’re breathing.  Over a few breaths try to slow your exhale breath down. Can you inhale to a count of 3 & exhale to a count of 6.  The video linked below can help with your pace maybe?
  • Picture a setting sun - a gorgeous fiery orange - feel the warmth, the heat from the sun slowly warming you & covering you in its glow.  Imagine the orange light permeating your body & warming you from the side out.
  • You can chant the Bija or seed mantra ‘Vam’ (pronounced VUM).  A Bija/seed (pronounced BEEJ) mantra is a single syllable sound that are in tune/activate our chakras. 
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January 2021 - Heart Opening

29/12/2020

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Yoga in Poole
In 2021 I am creating a different theme for each month, for my classes. Each class will, as always, be a full body flow, but with a little extra focus on our monthly theme.  These are for my in person classes in Poole, when permitted, and on-line.  My online members library will be able search on our monthly tag of heartopenings or backbends

For January our focus will be Heart Openings.

So - what are ‘heart openings’? Quite simply they are back bends, but, to keep the balance and also ‘open’ the back of our hearts we also need to include forward bends to round/open the back of our rib cage.  So expect lots of ribcage movement as we get our thoracic spine moving.
​
In Yoga heart openings can lead to improved connection to our heart & mind, energetically balancing ourselves allowing us to be more compassionate & to give more compassion.  Leading to greater peace & harmony with ourselves & to others.  We have our Heart Chakra, Anahata, (green).  Heart openings can also lead to a greater sense of relaxation & peace as our posture improves.  Our breath moves deeper into our lungs & works on our parasympathetic (rest & digest) nervous system & slowing our heart rate, moving us out of a shallow breath & our sympathetic nervous system (fight & flight).

Heart Meditation ​

Here is a simple heart meditation that you can do anytime.  5 minutes is a good amount of time, but maybe start at 1 minute & then with practice build your time up.  If one day your mind just wanders - don’t worry, try again, & the next time & it might be easier.  Meditation, like anything, takes practice.
  • Sit or lie comfortably.  You can sit in a chair or on the floor, with a cushion or not.  Lie in your bed if you prefer (try not to fall asleep though!).  If you are sitting, try to sit tall.
  • Relax your forehead, eyes, mouth, jaw & shoulders.  Close your eyes if that works for you.  Lips are closed & your teeth slightly parted, your tongue rests to the roof of your mouth.  Try to breath through your nose as much as possible.
  • You can hold your hands in preyer (Anjali Mudra) or rest them in your lap, or on your legs.
  • Now, over a few breaths try to slow your breath down & make it as quiet and as gentle as you can. Can you slowly increase your inhale to a count of 5 & your exhale to a count of 5.
  • Can you try to make your breath as quiet & as gentle as possible?
  • Your Mantra to repeat to yourself is ‘I trust my heart’
  • Whenever your mind wanders - simply some back to either repeating your mantra or counting your breath in & out.

 Heart Openers in the Movement & Exercise World

In the movement world we see heart openings as mainly backbends or back extensions but to get back extension we need to mobilise our spine in all its directions so we need to  include forward bends (flexion) side bends & rotations.  In other words thoracic mobility.  Improved thoracic mobility will also lead to improved breathing & posture.
​

Taking your practice off your mat

Ways to carry your heart openings with you during your day to day life:
  • Keep a gratitude journal.  Each morning or night write down 3-5 things that you are grateful for from your previous day.
  • Remember to say thank you to a person for a task well done
  • Notice your posture & try to feel like you are growing tall from your hips
  • Maybe take a picture of yourself at the beginning of the month in a heart opening back bend & then again at the to see if you have any visual changes?

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At home, in private sessions Yoga, Pilates, Personal Training, Hypopressives.  Helping Pelvic floor dysfunction in Poole, Dorset. Including Canford Cliffs, Lilliput, Wimborne, Oakdale, Canford Heath, Parkstone, Broadstone, Core Mullen and Sandbanks.  New Pilates for Golf course!
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