Yoga for Exhaustion

Even though doing yoga might be one of the last things on your mind if you are exhausted, it can be exactly what your mind, body and soul need as it releases mental and physical blockages to increase the flow of prana, life force energy.

This series is an excellent example for a short yet uplifting practice to do on a regular basis, that you can do anytime during the day. If you are in a place in your life right now when you feel permanently exhausted yoga can be a holistic treatment for you and I recommend you try including yoga to a daily routine. 

Before you begin you can set an intention for the practice to create whatever it is you need the most right now. Your intention is your reason for the practice. You can take a moment to vizualize yourself in the state you wish to be in after your practice. Setting the intention for uplifting your energy levels, finding a state of balance or for increasing your flow.

Be gentle with yourself and bring your awareness inwards to whatever sensations you might experience throughout the practice. Honor your body for todays energy and try not to compare yourself on your mat. Breathe into the pose, breathe into the experience of being in the now and practice letting go of any expectations and judgmental thoughts. 

1. Cat Cow. Begin on all four, with the hands under the shoulders and the knees under the hips. Inhale to arch the spine, lift the gaze and exhale to round the back. Allow the movement to follow your breath as you begin to create greater circulation in the body. 10 rounds of cats and cows during 10 long deep breaths.

2. Cobra. Lie down on your belly and place the hands under your shoulders. On an inhale roll the shoulders back and press the ground away from you with your palms. Only rise up as far as feels comfortable in the lower back. Open the chest and heart and take 5-10 breaths in the pose before lowering don on the belly. 

3. Downward facing dog. On an exhale press the ground away, sending the sitbones up and back to create an upside down V with the body. Press the ground actively away with all the fingertips to create length in the spine and to open up the backs of the legs. It is completely fine if your heels don't touch the ground here. You can walk out the feet here if that feels good to settle into the pose and remaine in Downward facing dog for 5-10 breaths. 

4. Fish pose. Lie down on your back and begin to move side to side with the hips to place the wrists under your sitbones, palms towards the ground. Move the shoulders closer together. On an inhale lift up onto the forearms and lift the head of the ground. Exhale to lower the crown of the head to the ground, opening the heart and the throat for 5-10 breaths. On an inhale lift up onto the elbows and exhale to lower back down to lie on the back 

5. Knees to chest. Bend the knees up towards the chest to release the lower back and rock slightly side to side to massage the spine. Remain for 5-10 breaths hugging yourself, cultivating compassion and love for yourself. 

6. Twist. Extend the right leg and lower down the left foot on the right knee. Begin to lower down the knee towards the ground and extend the left arm out to the side. Allow the body to soften deeper into the twist on the exhales. See if you can find a surrendering approach to your pose instead of reaching into a deep twist to aim for relaxation and neutralization for the spine. After 5-10 breaths come into the twist on the other side. 

7. Savasana. Extend the legs straight, allow the legs to be apart and the feet to flop open. Arms rest away from the body with the palms facing the sky. You can rock the head slightly side to side to massage the back of your head until you find a comfortable position. Rest in Savasana for 5-10 minutes to allow the effects of your practice to deepen. Enjoy and experience of your life force energy, prana vibrating and flowing freely in the body.

Take care & Namaste!

Yoga for Stress-Relief and Anxiety

Stress, anxiety and depression can cause an imbalance in our nervous system but thankfully practicing yoga can help re-program and re-balance the system. These Yin Yoga poses can help you let go of stress and anxiety by releasing negativity from the body and mind as well as tapping into the parasympathetic nervous system, responsible for relaxation, digestion and healing. 

Often when experiencing anxiety or being under stress our breath becomes shallow, which triggers the mind and body to tense up even more. By deepening your breath you can lower the stress hormones in the body and calm an anxious mind. 

Before you begin find a calm space where you can relax, also find a timer to have by your side as the poses are held for three minutes. Allow yourself to give your mind a break from thoughts and from worrying, practicing acceptance of whatever arises. 

Full Yogic Breath

Begin by taking a few deep breaths. First filling the belly like a balloon, then breathing into the ribcage, all the way up to the collarbones. Exhale to empty the lungs from the top down, lastly slightly sucking in the belly. If your mind is restless or anxious you can use the simple, yet effective technique of counting at the same time you breathe, to anchor yourself. Inhaling to count 1-2-3-4, exhaling 1-2-3-4.

1. Dragon pose. Begin on all four, hands under shoulders and knees under hips, step the right foot forwards between the hands. Option to move the foot to the outside of the right hand. Keep the foot beneath the knee and if you wish to deepen from here you can begin to move the back knee backwards. If the back knee is bothering you, place a blanket or pillow under the knee. You can remain here on the palms or lower down onto the forearms. Find your edge, the variation of dragon where you can remain for as long possible, 3 minutes recommended. However, if your body tells you to move out of the pose sooner, please listen to those signals. Breathe deeply. 

2. Swan pose. From dragon pose, move slowly to lower down the right knee towards the ground. If the right hip is lifted you can place a pillow or blanket underneath the right sit bone. Either remain here with the hands on the ground or option to begin to lower down onto the forearms, maybe resting the forehead on the hands. After 3 minutes, slowly switch sides and step the left foot forwards for dragon.

3. Sfinx/Seal. Lower down to lie on the belly, place the elbows beneath the shoulders with the forearms resting on the ground, palms down. In this pose the muscles in the legs and buttox naturally tighten up and the more you relax them the deeper the sensations of this pose. This might not feel much in the beginning, but remain in the pose as relaxed as possible and experience the effect time has. If the sensations become too strong before your timer goes off you can walk the elbows further away from you. If you want to deepen the pose after 2 minutes, widen the distance between the hands and press the ground away with the palms, keeping a slight bend in the elbows to avoid hyper extension. Lower the shoulders away from the ears and breathe into the space you are creating along the spine.

4. Twist. Slowly lower down to lie on the belly and extend the arms out into a T shape. Lift the left leg of the ground, bend the knee and begin to roll over to lower down the left foot towards the ground on your right side. Remain in the twist 1-3 minutes before switching sides.

5. Childspose/Frog pose. From lying on the belly, place the hands under the shoulders, and press the ground away with the palms, sending the hips back towards the heels coming through childspose. Either remain here or begin to widen the distance between the knees to target the inner thighs. Either keep the feet together or bend the knees in a 90 degree angle (as shown in photo). Remain in your variation here for 3 minutes. If you've widened the distance between the knees, when your timer goes off begin to move your way gently back through a childspose. 

6. Savasana. Find your way to lying on the back in Savasana, final relaxaion pose, allowing the legs to be apart and the feet to flop open to the sides. The arms are away from the body facing the palms up towards the sky in a state of receiving, total surrender and acceptance. Accepting whatever is present right now in this very moment, any sensations in the body or the mind, for in acceptance there is peace.

You are not alone - your breath is always with you. 

Namaste

Natural Headache Solution

Whether a headache occurs because of stress, neck and shoulder tension or a hangover, yoga can be a great alternative to popping a pill! Especially stress-relieving yoga poses are a natural way to ease headaches as well as migranes. Next time you begin to experience the first signs of a headache or a migraine, take a break from whatever you are doing and try some of these gentle poses. 

If you suffer from migraines on a regular basis, try adding these poses to a daily or weekly routine to prevent and ease migraine attacks. 

Remain in the poses for 5-10 breaths. Breathe deeply to calm the nervous system and to increase oxygen flow to the brain as you allow stress and tension to melt away.

Photos by Saara Oinonen

1. Standing forward fold variation. Begin standing and interlace the fingers behind the back. Fold forwards from the hips and allow the arms to become heavy. Bend the knees as much as you need to and slightly shake the head side to side to release tension from the neck and shoulders. If any thoughts in particular are bothering you at the moment, let go of them as you visualize shaking them out. 

2. Eagle arms. Come into a seated position and reach out the arms in front of you, cross the left arm over the right, bend the elbows and thread the arms together. Lower the shoulders away from the ears and send the elbows away from yourself. Take a couple of deep breaths as you create space in the upper back in between the shoulder blades. Release and cross the right arm over the left coming into eagle arms on the other side. 

3. Cow face arms. Raise the left arm, bend the elbow and lower down the palm in between the shoulder blades, place the opposite hand on the elbow to deepen the pose. 

4. Cow face variation. If possible interlace the fingers behind the back. To deepen even further, option to lower the right ear towards the right shoulder to target the neck. Release and repeat cow face pose on the other arm. 

5. Reverse tabletop. From seated, lower the souls of the feet on the floor and place the palms behind your back with the fingertips pointing towards the feet. On an inhale press the floor away with the feet and the hands and lift the hips towards the ceiling. If it feels okay you can allow the head to fall back. 

Slowly lower down from the pose and either take a couple of deep breaths seated or lie down in Savasana, final relaxation pose to deepen the body's ability to soak in the benefits of your practice. If you feel like you need a bigger dose of yoga, try Legs up the wall, which also is an amazing headache reducer among many other benefits!

Listen to the signals of your body. Breathe, allow yourself to take it slow, rest and remember; 

nothing is permanent.

Take care yogis! Namaste

6 Poses for Neck and Shoulder Pain

This is a short series of 6 poses that can relieve pain and have a therapeutic effect on neck, shoulder and upper back issues. 

So, give yourself a break from whatever you are doing right now to tune in with your body and allow yourself to be in the moment with your breath and physical sensations as your anchor and focus. Either try this sequence next time you experience neck or shoulder pain, or why not make a habit to practice some of these poses during your work or school day, this is especially benefitial if seated in front of a desk or computer all day!

Enjoy, move slowly, be gentle as you hold the poses. Breathe and allow stress to relieve, better your posture create greater circulation in the upper body. 

Photos by Saara Oinonen

1. Begin in a comfortable seated position and lower down the chin towards the chest. To increase the stretch in the neck you can interlace the fingers and place the hands at the back of the head. Remain for 5 breaths.

2. Lower the right ear towards the right shoulder, option to place the hand om the side of the head to deepen the pose. Hold for five breaths before woling the head over to the other side.

3. Place the palms together in reverse namaste behind your back, fingertips pointing up. Option to take a hold of the elbows. Lower down the shoulders from the ears. Hold for five deep breaths as you broaden your chest.

4. Interlace the fingers behind you and lower down the knuckles to the mat. Open the chest, your heart center and if it feels okay drop the head back and open the throat as well, take five breaths.

5. Lower down the crown of the head towards the mat, lift the hips off the heels and allow the arms to become heave as you open the shoulders. Remain for five breaths.

6. Lower down the hips towards the heels and rest the forehead towards the mat. Rest in childspose for at least five breaths before you roll up to seated, place the hands to heart center and thank yourself for taking the time to do this short get effective yoga practice and mindfulness moment. 

Namaste

4 Yoga Poses for Blood Pressure

Yoga slows down the heart rate, calms the nervous system, relaxes the muscles and can reduce underlying stress which usually is the cause for high blood pressure (hypertension).

Long deep breaths is the most effective way to trigger relaxation and is therefore also a natural remedy for lowering blood pressure. If you begin to experience dizziness anytime you practice yoga, back out of the pose and breathe deeply. 

1. Downward facing dog. Begin standing on all four and straighten the legs, sending the sit bones up and back. You can walk out the feet in downward facing dog to loosen up the backs of the legs. Remain in the pose for 10 deep breaths. 

2. Standing forward fold. Begin to walk the feet forwards to the top of the mat coming into a standing forward fold. Keep the knees as bent as you need to. You can shake the head slightly side to side here to let go of tension in neck and shoulders, take 10 deep breaths. 

3. Bridge pose. Come down to lie on the back, walk in the feet so you can touch the heels with your fingertips and lower down the palms on the mat. On an inhale lift up the hips towards the sky, option to interlace the fingers under you to deepen the backbend. Take 5-10 breaths in the pose before slowly lowering down on an exhale. 

4. Apanasana. Hug in the knees towards your chest and rock slightly side to side. Close the eyes and as you give yourself a hug and gently massage the back. Remain in the pose for 10 breaths before you extend the legs straight and rest in Savasana, final relaxation pose, for as long as you like to. 

Namaste

Yoga to Boost Vitality

Enjoy this gentle sequence whenever you feel you need to nurture yourself and boost your vitality. Wind down to decrease the levels of stress hormones in the body in order to strengthen the immune systems ability to fight against infections and germs.

Yoga and the chakras correspond to and stimulate the lymph system by targeting different meridians and acupressure points through yoga poses. This  sequence is designed to strengthen the thymus, which is directly related to the immune system. Thymus is Greek and translated to life energy, it is located at the same area as the heart chakra, in the middle of the chest, therefore any heart opening postures can help to boost vitality and increase your energy levels if your feeling low! 

Always listen to your own body through out the practice and be gentle with yourself, especially if you're sick or feeling an infection or cold coming up, however avoid practicing yoga if you have a fever. Preferably breathe through the nose unless it's stuffed then breathe through the mouth. 

Before you begin it's helpful to find a timer to have by your side as some of the poses are held for up to three minutes. Mute your phone and begin to surrender in this time and space you have created for yourself right now. 

1. Butterfly. Place the souls of the feet together, either close to yourself or further away whichever makes more sense to your body and begin to lower down the upper body into a forward fold. If you have any lower back issues keep the spine straight, if your lower back is fine allow the spine to round. Allow the body to become heavy and the neck and shoulders to relax. Remain in the pose for three minutes.

2. Lateral Dragonfly. Extend the legs out to the sides only as far as feels okay, if this already is intense you can remain here in a seated position, place the hands behind you and lean the weight back into the hands. If you wish to deepen you can raise left arm and begin to fold the upper body sideways over the right leg. Support yourself with the right hand on the inside of the thigh or option to lower down onto the elbow. Remain in the pose for 10 long deep breaths before folding sideways over the other leg. 

3. Half Saddle. Extend the right leg straight, bend in the left knee and lowering down the foot beside you (as shown in photo). Either remain seated here or begin to lower down onto the elbows to deepen the sensations in the hip flexors and quadriceps. Option to lower down all the way to lie on the back, only if your knees allow you to. To deepen even further you can bend in the right led and hug in the knee towards your chest. Remain three minutes in the pose before you move slowly to switch legs. 

If you experience pain in the knees here, skip this pose.

4. Camel. Come up to stand on the knees and measure the distance between the knees with the knuckles so they are hip width apart. Place the hands by your lower back, on an inhale roll the shoulders back and begin to lean the upper body backwards. Press the hips forwards and if it feels okay you can allow the head to fall back. If you can stay connected to your deep breaths here, remain in the pose for 10 breaths, if your body tells you to back out of the pose sooner then do so and counterpose in childspose for 10 deep breaths. 

5. Caterpillar. From childspose roll up to seated and extend the legs out in front of you. On an exhale begin to lower down into a forward fold to counterpose the heart opener once again and bring your awareness back inwards after opening the physical and emotional heart in the backbend. Remain in the pose for 3 minutes.

6. Savasana. Roll down to lie on your back for savasana, final relaxation pose and rest here for as long as you like to. Allow the body to soak in the benefits of your practice to recharge, strengthen and boost your immune system and your energy.

Namaste :)

Detox Yin Yoga

Besides the importance of digesting food and detoxifying the fysical body, a yogic perspective also includes the mind and the importance of digesting thoughts and feelings.

This yin yoga practice is designed to boost your metabolism, aid digestion and has detoxifying effects on the fysical body, to release toxins from organs and tissues. This sequence also provides an opportunity to cleanse and detox the mind, to release any thoughts or emotions that have a toxic effect o your well-being, opening up the body and mind for new opportunities, positive energy and self empowerment.

1. Cat Cow. Begin standing on all four, hands under the shoulders and knees under the hips. Inhale to arch the spine and lift the gaze, exhale to round the back. Follow your own breath for 8 rounds of cats and cows as you create greater circulation in the body before the static yin yoga poses. 

2. Thread the needle. Return to a neutral spine, inhale to raise the right arm up, exhale to thread the arm and lower down the shoulder towards the mat. Either keep the left fingertips on the mat for support or to deepen the twist, inhale to raise the left arm up towards the sky. Remain in the pose for eight deep breaths before returning through neutral and switch side. 

3. Shoelace. Come into a seated position and bend in the right knee, stack the right knee on top of the left knee and find both sit bones on the mat, option to sit up on a folded blanket. If the lower knee complains, straighten the left leg on the mat into a half shoelace variation. If the top knee complains you can try placing a blanket or pillow between the knees. If nothing seems to help, skip this pose.

Inhale to raise the left arm and side lean to the right for four deep breaths.

Return to neutral and either remain seated or if knees and hips feel safe you can begin to lower down into a forward fold, remain in the pose for three minutes, staying connected to a smoothe and even breathe.

4. Twist. Keep the knees stacked, roll down to lie on the back and lower down the knees to the left. Extend the right arm out to the side to come into a twist. If this twist is too intense you can uncross the knees and straighten the bottom leg on the mat. Remain in the pose for 3 minutes. 

From this pose, rock up to seated and move through the sequence beginning from shoelace on the opposite side. 

5. Bananasana. Extend the legs and raise the arms up above the head. Begin to walk the feet to the right, only as far as your sitbones remain planted on the mat. Option to cross one foot over the other. Move the arms and the upper body to the right, creating the shape of a banana with the body. Option to take a hold of one wrist, the elbows or lower down the hands on the belly. Remain 3 minutes in bananasana opening up the left side body before returning through center and coming into the pose on the other side.

6. Savasana. Extend the legs, allowing them to be apart and the feet flop open. Rest the arms away from the body, facing the palms towards the sky. Take a couple of sighing, detoxifying exhalations through the mouth to let go of any last toxic tension or stress stored in the mind or the body and rest in savasana for at least 3 minutes.

Namaste

4 Minute Energy-Boosting Yoga Series

Especially this time of year when it is getting darker and colder you might experience energy levels dropping, in that case, this might be the cure for you! This short wake up series with powerful yoga poses from kundalini yoga, is recommended by Yogi Bhajan to practice every morning, to clear and increase your energy.

Photos by Saara Oinonen 

Breath of fire is a powerful breathing technique to increasing your energy flow. If you are new to this breathing technique you can try it in a seated position first with one hand on your belly. As you exhale draw the navel up and in and inhale to relax the abdomen. By focusing on the pumping the navel on your exhales, your inhalation will happen naturally as you breathe in and out through the nose. If you begin to feel lightheaded, take a couple of deep breaths normally before you continue. 

1. Stretch Pose. Begin lying on your back, reach the arms parallel to the body, unless you have any lower back issues then you can place the hands under the sacrum for support. Inhale to begin as you raise the legs (option to raise one leg at a time if the lower back begins to feel uncomfortable), feet, head and shoulders off the floor and hold the pose as you reach through your fingertips and activate the core. Gaze at your big toes and hold the pose for 1 minute using breath of fire. Exhale to lower down to lie on the back.

Benefits: Strengthens the abdominal muscles, prevents lower back problems, aids digestion, activates the center of power, increases willpower and patience.

2. Nose to knees. Bend in the knees towards your nose and wrap the arms around the legs. Close the eyes and use breath of fire for 1 minute. 

Benefits: Aids digestion and regulates the metabolism.

3. Spinal rocks. Begin to rock up and down the spine, from neck to tailbone, massaging the back. Breathing normally for one minute as you rock back and forth. 

Benefits: Relaxes the nervous system and reprogrammes it which allows you to let go of any old habits that no longer serves you. 

4. Ego-Eradicator. Rock up into a seated position and extend the arms out to 60 degree angle, fold the fingertips with palms facing forwards and extend the thumbs straight up. Keep the arms straight and relax the shoulders down away from the ears. Close the eyes and focus on your third eye, the point between the eyebrows and hold the pose, using breath of fire for 1 minute.  Inhale to and raise the arms up above the head until the tips of the thumbs meet above the head, hold the breath and exhale to slowly lower the arms, spreading the palms to clear and energize your aura.

Benefits: Increase your radiance and your mental clarity, increases lunkapacity and strengthens the heart. 

Set your intention for the day and keep this calm yet focused energy throughout your day.

Namaste