April Focus - Solar Plexus Chakra and Core Strength

It is April - Happy Easter! 

We are continuing to work our way through the Chakras & working in that same region in Pilates.   This month we are working with our Solar Plexus Chakra or Manipura.  It also gets called the Naval Chakra.  It means 'filled with gems'.  It is located in your upper abdomen, somewhere between your naval and solar plexus.  It is bright yellow in colour (maybe this will help the sun come out!) It is associated with our self esteem, insight and discipline as well as our digestion and adrenal glands! It allows you to make decisions and move forward in your life, which in conjunction with working our core and improving our posture will help you to feel more attuned to your self and self confidence.  Associated essential oils ginger, peppermint, grapefruit (see the digestive theme!) and the ever present Lavender.  Gemstones that are linked to this chakra are citrine, topaz, jasper and one of my favourites the tigers eye.  

Low core strength or poor posture (hands up who has been sitting at their desks for too long?) can all lead to digestive problems, with everything being squished up, lack of movement and breath means that your insides are not getting their massaged and moved as much as they could.  We will be working on our core strength with, twists & posture being key this month.  So think obliques, i.e. your waist.  

I hope your arms & shoulders liked all of the extra focus that they had last month? If anyone didn't notice, I completely forgot to add & then progress any push ups!!

Our breath work practice will be our 360 breath (rib cage breath, diaphragm breath, lateral thoracic breath) - really feeling for the expansion of your ribcage, especially in our standing Yoga poses.  Your pelvic floor should mirror the movement of our diaphragm, so if we have poor posture or are mouth breathers, or sit a lot of the time we will be taking shallow breaths into our upper lungs which doesn't use our diaphragm as much as our bodies need us to.  By breathing through our nose we naturally take our breath deeper into our lungs, pushing down & massaging our internal organs & getting a bit of movement in our pelvic floor.
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Taking your practice off the mat

• Can you take the choice that seems a bit uncomfortable, weigh the risks of course but can you push yourself out of your comfort zone?
• LTA's - Little Tiny Actions - can you make a small change & keep doing that 1 small thing every day (maybe don't look at your phone messages or SM for the first hour of the day)
• Can you find your neutral spine (seated/standing - doesn't matter) and take 2 minutes every hour to breath slowly and quietly in for 5 and out for 5

Pranayama breathwork Kapalabhati or Breath of Fire!

This is an invigorating breath, fast paced that has short strong exhales with a passive inhale.  It raises your sympathetic nervous system but because you are controlling it, it shouldn't leave you feeling more stressed or anxious, but more like you've had a strong cup of coffee.  It is also known as Skull Shining breath.  Note - if you have a cold or stuffy nose you will have to mouth breath, or maybe just save it until you can breath through your nose! You might feel a bit light headed.

1. Sit comfortably & scan your body for your stress & tension levels
2. Take a couple of slow inhales/exhales whilst rolling your shoulders backwards
3. Rest your hands on your tummy (just helps with feeling what's going on)
4. Take an inhale
5. As you exhale, imagine you are trying to blow a feather off of the end of your nose, you are strongly puffing your breath out with short, sharp puffs.
6. Try 10 puffs, you should feel your tummy moving/engaging under your hands
7. Take a conscious inhale & notice what you notice
8. Repeat your exhales, maybe try 15 exhale puffs this time
9. Take a conscious inhale & notice what you notice
10. Repeating your exhales, maybe try 20 exhale puffs this time
11. Take a conscious inhale & notice what you notice