CHAIR POSE for strong hips, ankles, knees & back

Chair pose from Sanskrit language Utkatasana means “superior, fierce, proud, high, large, immense, difficult” This is no easy sitting on invisible chair meaning, probably you got the idea, its more like a throne. Absence of this throne itself is a kind of presence. You know you left a throne right there and you look for a it, but.. its gone! Did someone take it?

” The more we play with our edges, the more we can begin to realize and honor the power of our own strength and capabilities”.

If you want a challenge, which really tones legs muscles, hips and back then try chair pose! Did you know that this pose stretches and strengthens your ancles, calves, knees,thighs,chest and shoulders, relieves tension and shoulder stiffness,  improves balance metabolism & posture, stimulates heart, circulation, diaphragm&abs, and reduces symptoms of flat feet.

This pose simplicity allows for all levels of students to discover stamina and concentration. But you may not be getting all its benefits if there is an issue with alignment and technique.

There are lot of information about how to perform this pose and lots of yoga pose encyclopedias. If you will attend my classes you will get my interpretation of pose and modifications. Please come back to me if you need any support with technique, questions and etc.

Directory for more research:

https://www.yogajournal.com/poses/chair-pose

All the best with Yoga practice!

Namaste

Wide Legged FORWARD BEND Twist for the strong core &upper body with incorporated whole body stretch!

The Sanskrit name for this pose, “Parivrtta Prasarita Padottanasana” (PAHR-ee-VREE-tah prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh), comes from six words: “Parivrtta” — meaning “revolved”, “Prasarita” — meaning “spread” or “expanded”, “Pada” — meaning “foot” or “leg”, “Ut” — meaning “intense”, “Tan” — meaning “to stretch”, “Asana” — meaning “pose”

Did you know that with regular practice of this pose you are developing stretched hamstrings, calves, hips, lower back & spine, deepening hips opening, stretched and strengthened upper back & shoulders, as well getting relief from neck and shoulder tension and detoxifying your digestive organs. This pose overall teaches you calming the mind down and leading it away from your to-do lists.

Be careful and avoid this pose  if you have a herniated disc or sciatica,if you have low blood pressure, migraines, or vertigo and pick right modification, if you have neck injuries

Pose simplicity allows for all levels students to discover toning,  stretching and concentration due to variety of ways and modifications as well pose transitions.

There are lots of information about how to perform this pose and lots of yoga pose encyclopedias. If you will attend my classes you will get my  interpretation of pose and modifications. Please come back to me if you need any support with technique, questions & etc.

Directory for more research:

https://www.yogajournal.com/practice/prasarita-padottanasana-wide-legged-standing-forward-bend

 

All the best with yoga practice!

Namaste

 

Bridge Pose for Strong Buttocks, Tights & Slim Waist with endless variety!

Bridge pose from Sanskrit language Setu Bandha Sarvangasana means bridge for all your limbs or all your limbs are working to form a bridge with your body. Did you know that this exercise show up in any form of fitness settings to improving athletic performance starting from bodybuilder to runner or yogi. Did you ever tried daily 10 mins of bridges workout? How about these bridge modifications: single leg, weighted, inverted, narrow stance or bridge pulses?

“Until you cross the bridge of your insecurities, you can’t begin to explore your possibilities” Tim Margo

This pose simplicity allows for all levels students to discover toning, strengthening, stretching and concentration due to variety of ways and modifications as well pose transitions. This poser can be powerful as stimulating, energizing, rejuvenating or opposite- cooling, calming, healing and restorative. Students with neck , lower back and shoulder injuries or sensitivity have to be very careful, as pose has some contraindications!

Bridge pose helps to maintain proper posture, reduce knee and back pain, developing your waistline, its getting tinier, strengthening your deep core muscles, starting rectus abs(six pack), transverse abs and obliques, and don’t forget that bridges fully engage posterior chain: back,  glutes and hamstrings. Its good choice for practice, if you are looking for to build strong buttocks, abs, and thighs. As well this pose provides several stretching benefits for your spine, chest, shoulders and neck, stimulates abdominal organs and digestion system, lungs and thyroid. It can be therapeutic for asthma, sinusitis, high blood pressure, osteoporosis & etc.

There are lots of information about how to perform this pose and lots of yoga pose encyclopedias. If you will attend my classes you will get my  interpretation of pose and modifications. Please come back to me if you need any support with technique, questions & etc.

Directory for more research:

https://www.yogajournal.com/poses/bridge-pose

All the best with yoga practice!

Namaste

 

Freestyle Yoga Gym Bodyweight Workout for Paddy

Disclaimer: Not all  any kind of exercise, fitness or wellness regimes suitable everyone, before starting any activity always seek advise of physician or other qualified health provider.

Benefits: empowering routine, that will stretch lower back and release tension in your spine, as well this routine will strengthen center of your body, ABS, lower back, pelvic floor and tone up your arms, legs and buttocks.

  1. Standing Tall (quick scan through your alignment) adding up circle movements for your neck, shoulders, wrists, forearms, hips, knees for first 5-10 minutes
  2. Standing overhead stretch -shoulder stretch- side stretch, 4 reps
  3. Standing active back extension- forward fold, 4 reps
  4. Kneeling all fours – angry cat, 10 reps
  5. Down dog-kneeling all fours- bottom to heals stretch, 4 reps
  6. Kneeling  twists L/R,  4 reps
  7. Kneeling all fours – bottom to heals stretch, 4 reps
  8. Superman, opposite arm&leg raises, 10 reps
  9. Kneeling all fours – bottom to heals stretch, 4 reps
  10. Quadruped with Alternating Extremities, 4 reps(watch your back)
  11. Kneeling all fours – bottom to heals stretch, 4 reps
  12. Down dog- dolphin push up, 4 reps
  13. Contralateral limb raises, 4 reps
  14. Shoulder bridge, 4 reps
  15. Knee to chest L/R – Knee  to side twist L/R, 4 reps
  16. Down dog-kneeling all fours- bottom to heals stretch,  4 reps
  17. Down dog – kneeling lunge- kneeling hamstring stretch, 4 reps
  18. Plank – Down dog, 10 reps
  19. Forearm side plank & twist L/R,  4 reps
  20. Kneeling side reaches 4 reps,  L/R
  21. Lying quad stretch L/R, 4 reps
  22. Back extensions, 4 reps
  23. Down dog- swan, 4 reps L/R
  24. Back extensions, 4 reps
  25. Plank to Down dog, 10 reps
  26. Down Dog Finger walk-Chair Squat- Forward Fold, 4 reps
  27. Prone walkout, 30 secs
  28. Crossover running Plank 30secs
  29. Down dog – kneeling lunge- kneeling hamstring stretch, 4 reps
  30. Down dog- lunge twists, 4 reps
  31. Upward plank 30 secs, 4 reps
  32. Wide legs stretch -Inner thigh L/R- wide legs forward fold & twist L/R, 4 reps
  33. Down dog -plank, 4 reps
  34. Standing Tall- lunge to row, 4 reps
  35. Hel raises- Pistol squat – wall squat, 4 reps
  36. Standing tall to Single leg dead lift, 4 reps
  37. Heel raises- Pistol squat – wall squat, 4 reps
  38. Handstand push up, 4 reps
  39. Finishing up with your ordinary stretching routine, holding for at least up to 30 seconds in each one. N.B. Paddy, Please let me know what do you think?
  40. TIPS: If required, add some challenge with push-pull technique or rest after more challenging exercises (up to 30 secs)& of course, make sure breathing is happening. Lets begin, take a couple nice and deep breaths and… Good Luck with your practice!

SIDE PLANK for Lean Torso & Strong Arms, Wrists and Legs

 

Side plank from  Sanskrit language Vasisthasana means “wealthy” posture. Story begins about King Ram and its named after great Indian sage Vasistha, one of three main Hindu gods responsible for creation, maintenance and destruction of Universe.

“Be aware of half truth. You may have gotten hold wrong half!”

Did you know that with regular practice of side plank you are developing your waist, its getting tinier, side ABS getting leaner. Plank pose straighten your core, arms, wrists and legs as well improves your breathing capacity following by healthier your internal organs and digestion system. This pose overall teaches to involve body in one direction, so you have to be careful to balance yourself on one hand and it is very important to focus, as its required to maintain pose.

This pose simplicity allows for all levels of students to discover stamina and concentration. But you may not be getting all its benefits if there is an issue with alignment and technique.

There are lot of information about how to perform this pose and lots of yoga pose encyclopedias. If you will attend my classes you will get my interpretation of pose and modifications. Please come back to me if you need any support with technique, questions and etc.

Directory for more research:

http://www.yogajournal.com/poses/plank-pose

All the best with Yoga practice!

Namaste

 

Before Your First Yoga Class

Q: How is yoga is different from stretching or other kind of fitness?

A:  Unlike fitness or stretching Yoga is more then physical postures. Connecting body mind and breath helps us to direct our attention inwards. Through this process we learn to recognize our habitual patterns without labeling them, judging them or trying to change them, so we become more aware of experiences from moment to moment. Self awareness makes yoga a practice and experience, rather then just task to be completed.

Q: I am not flexible- can I do yoga?

A: YES! You are a perfect candidate for a yoga. Remember “Before Alice got to wonderland she had to fall!” It will take some time to practice to feel Yoga benefits. Its strengthens your body and relaxes your mind, gives meditative feeling and connects with your inner self.

Q: How many times per week should I practice?

A: Yoga fits in any schedule – even if you practice once per week, you will experience benefits of the practice. If you can do more, you will experience more benefits. If you can do only 20-22 mins per session that’s fine too!

Q: How long before class should I eat?

A: Ordinary meal- 2 hours before class, as its intense class and body moves forward back, side to side, upside down &etc. If you are person with a fast acting digestive system and you afraid you might get hungry or feel week experiment with light snack such as yogurt, few nuts or juice 30 mins before class

Q: What do I need to start yoga practice?

A: All you need is your body, mind and a bit of curiosity, but also a pair of tracksuit pants( leggings/ shorts) & T-shirt that is not too baggy. Its nice to have a towel. As your practice will develop you might need your own Yoga Mat.

Good Luck with yoga Practice!

Namaste

WARRIOR II pose for strong glutes & knee injury prevention

Hi All, as per request of my yoga classes students, the pose of this month is WARRIOR TWO pose! From Sanskrit language vīrabhadra means”warrior” “posture”. The are few interesting legends and aspects confirming that Virabhdadra is not simply a bloody warrior. ” Strength doesn’t come from winning. Your struggles develop your strengths”

“Nothing is so strong as gentleness, nothing is gentle as real strength ”

Its powerful fundamental yoga pose. Simplicity of pose allows for all levels students to discover stamina and concentration. This pose like mostly yoga poses, has many benefits: physical,  mental, emotional and spiritual. Firstly, it teaches to involve and energize whole body and mind. Secondly, this pose is great tone to your glutes, torso, thighs, calves and anckles. Thirdly, it contracts abs muscles, improves breathing capacity, Fourthly stretches hips, back, groins, chest,  shoulders and neck.  It requires lot of strength and stability. But you may not be getting all its benefits if there is an issue with alignment and technique.

If any queries, questions or suggestion please come back to me

Directory for more research:

http://www.yogajournal.com/pose/warrior-ii-pose/

 

All the best with yoga practice!

 

 

 

 

Yoga For Spirit of Adventure & Openning Your Mind

Some of the clients can be frustrated  in first few yoga classes as they never tried it before, particularly people who doesn’t like to slow down.

Everyone is different, everyone interacts and sees the world differently, over time and across cultures, everyone has different thoughts, words or actions.

How to start that learning journey to discover yourself in yoga class to learn self awareness and to become more you? How to come back to your breathing, called your best friend as its always with you and to pick option of pose that are yours at particular moment?How to come back to yourself discover your feelings in the pose, begin to influence people who are surrounding you, how to generate energy or create your inner space?

For every question very simple answer is practice- as more you practice, more you can connect to yourself and recognize that suits you. But please remember: “Before Alice got to wonderland she had to fall”

So if you are afraid or you never try or never find time to practice how will you be able to understand if yoga practise suits you?

 

 

Modern Yoga & Every Little Counts

Traditionally yoga have been practiced to attain knowledge serenity and alignment.

Nowadays we are looking for practical guide how to disconnect from the hard pace of everyday life and connect to something in short supply. Many of us have tight schedules and unable to dedicate some time for deep yoga practice. Typical issue- our minds are in the future and our bodies are in the past.

A few minutes Yoga practice there and few minutes Yoga practice here will add up to our quality of lives. Specially personally designed yoga workouts available starting as little as 5 mins for your mind and 22 mins for your body there waiting for you, just try to practice and discover results!

TREE POSE !

Hey March is already here! The pose of this month is TREE POSE!“Root down to go high. The deeper the root, the taller the tree. Reach up to catch a star and bring it to your heart.” The tree pose, translation from Sanskrit as “vrksasana” Vrksa meaning tree and Asana means pose. This is one of the most popular and soothing poses in yoga development. This exercise requires focus, concentration and stability.

Tree Pose is excellent for developing balance and focus. It has lots of benefits: physical, mental, emotional and spiritual. This yoga pose stretches the thighs, groins, torso, and shoulders. It builds strength in the ankles and calves, and tones the abdominal muscles, relaxes spine and eases digestion. The pose also helps to remedy flat feet and is therapeutic for sciatica.

“The wisdom of the tree balances the path inwards with the pathway outwards.”

There are lot of information about how to perform this pose and few yoga pose encyclopedias. If you will attend my classes you will get my interpretation of pose and modifications. I am giving few explanations to catch the imagination of students.

Please come back to me, if you need any support with technique, questions and etc.

One of the most popular directory for more research: http://www.yogajournal.com/pose/tree-pose/
All the best with Yoga Practice!