Strike a Cobra

Are you stressed out, spending most of your day infront of a computer or experiencing back pain? Click on photo to read full article on yogobe.fi about Bhujangasana, one of the most important and foundational backbends in yoga with numerous health benefits from the feet to the head!

GIve your cobra pose some extra love, strike it like you mean it and open your heart to the world and to yourself!

Happy practicing.

Strengthen your Chaturanga

What you might not know is that chaturanga dandasana is actually a pose on its own, not just something you do to transition from plank pose to upward facing dog. Chaturanga is one of the most commonly practiced yoga poses, especially in vinyasa or ashtanga yoga, yet it is often practiced incorrectly, for this is in fact a challenging pose! 

Build your chaturanga safely step by step: 

1. Begin in plank pose, already toning and strengthening the arms and engaging the core. In plank pose press the floor away with the palms to lift up the area in between the shoulderblades. 

2. Begin to shift the body forwards from the toes. 

3. Exhale, to lower down the body in a straight line, still pressing up the area in between the shoulderblades.

4. Only lower until you can feel your elbows hugging in towards your ribs. The elbows should form a 90 degree angle, meaning you sometimes have to shift the body forwards in plank pose even more than you think. Aim forwards with the body instead of down. 

5. Keep engaging your core through the entire pose before you dive into upward facing dog in an inhale.

If you are used to going to yoga classes you can ask your teacher to check your alignment in chaturanga dandasana to give you personal tips. If you mostly practice yoga at home I advise you to film your practice to check your own alignment in poses every now and then. 

To strengthen your chaturanga and build upper arm strength you can add chaturanga push ups to your practice. From plank pose, exhale and lower down until your elbows meet your ribs, inhale to press back up into plank. Optional to lower the knees and do "low push-ups" instead. You can do five, or as many repetitions as you want and take the time to build strength instead of rushing your way from plank to upward facing dog.

LOWER THE KNEES if you are unsure or still building strength in the arms, shoulders and/or core. There is no rush or final destination in yoga. Let go of ego, any shame for lowering the knees and keep your practice safe and steady. 

Photo by Saara Oinonen

Build your chatuanga slowly, step by step. 

Practice and all is coming! 

Yin Yoga to Balance the Chakras

This yin yoga series consists of 7 poses to balance the 7 chakras to sum up this 7 month  journey through the chakras! 

Find a timer to have by your side and a quiet place where you can practice. 

Surrender into the poses beginning from the root to the crown. Find your edge, find your breath and enjoy these poses to improve your energy flow by releasing  mental and physical blockages from the main energy centers in the body.

Photos by Saara Oinonen at Wasa Yoga Center

1. The Root Chakra. The pose for the first chakra is Butterfly pose. Begin seated with the soles of the feet touching. Either remain seated leaning back into the hands or if comfortable begin to lower don into a forward fold. Remain here for three minutes as you allow the body to become heavy. You can visualize roots anchoring you from your sit bones to the earth, keeping you grounded and safe. Keep your awareness at the location of the root chakra, at the base of the spine. 

2. The Sacral Chakra. Extend the legs out to the sides to target the hips and the second chakra in wide legged pose. Either remain seated or if comfortable begin to lower down into a forward fold. Allow it to take some time to nestle in to your variation of the pose, find your edge and remain there for three minutes. Keep your awareness at the location for the second chakra, between the pelvis and the navel. 

3. The solar plexus chakra. Lower down to lie on your back, place the right foot on the left knee and begin to lower the right knee down to the side into a twist. Allow the body to surrender into a twist rather than reaching deep into the pose. Extend the opposite arm out to the side and breathe here for three minutes before twisting to the other side. Rest your awareness in your core, the location for the third chakra, located behind the navel. 

5. The Heart Chakra. Come down to lie on the belly with the elbows under the shoulders into sfinx pose to open the heart. If this is too intense you can walk the elbows further away from you. To deepen the pose you can widen the distance between the hands and begin to straighten the arms into Seal pose. Relax the buttox and the legs. Remain here for 1-3 minutes keeping your awareness at the location for the heart chakra, in the middle of the chest. When your timer goes of slowly lie down on the belly to release the lower back for a couple of breaths.  

6. The Throat Chakra. Lower down to lie on the back and extend the legs up towards the sky. Begin to lift the hips of the mat and support the lower back with the hands, fingertips facing the sky and lower the feet towards the mat above the head into snail pose. If the toes don't touch the mat it is completely fine. Allow the spine to round and keep the chin towards the chest. Remain here from 1-3 minutes, lower down sooner if your body tells you to. Center your awareness at the location for the sixth chakra, at the base of the throat. 

6. The Third Eye Chakra. Come to sit on the heels and lower down the forehead to the mat into childs pose. Allow the spine to be rounded and the forehead to rest on the mat. Anchor your awareness at the point between the eyebrows, resting on the mat, the location for the third eye. Remain here for three minutes. 

7. The Crown Chakra. Lie down on your back into Savasana, final relaxation pose. Scan through  your chakras once again. Begin at the root chakra climbing up the chakra ladder all the way up to the crown of the head, the location of the crown chakra. Once you reach the crown of the head with your awareness remain here for atleast three minutes and surrender to the deep relaxation. Allow the energy, light and love to flow freely in your body. 

Before you awaken yourself, bring your awareness down one chakra at a time, from the crown of the head to the base of the spine to gather your energy and center yourself. Slowly open your eyes and thank yourself for practicing!

Namaste

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!

Flow to Tune in with your Inner Guidence

This fast-paced Vinyasa Flow Yoga routine is designed to strengthen and nourish the body and mind and to balance the third eye chakra connected with intuition. 

Take this time for yourself to open up the energy channel of your inner guidance and tune in with your deepest wisdom. All the answers you seak lie within, trust your gut and enjoy the flow of energy you create as you release any blockages and tensions that no longer serve you!

Click on photo for youtube link

Filmed and edited by Saara Oinonen

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

12 Minute Yoga Flow

This 12 minute Vinyasa Flow Yoga routine is designed to strengthen and open the throat chakra to connect with your true potential and the wisdom that lies within.

Take time for this creative flow ending with shoulderstand and fish pose and enjoy the delicious benefits in Savasana, final relaxation pose, for as long as you like to after the sequence.

Click on photo for youtube link

Filmed and edited by Saara Oinonen

Bedtime Yoga

These poses have a calming effect on the nervous system as they prepare both the mind and the body for a good night of sleep. This sequence can be practiced as a yin sequence, where you hold the poses for three minutes each or if you want to practice a shorter evening sequence you can remain in the poses 5-7 breaths and still have soothing benefits of the practice. This series can even be practiced in bed if you have trouble falling asleep.

Remember that this sequence is all about letting go and relaxing, see if you can let go of any temptations to reach further into any pose. Whenever you notice that thoughts have drifted off, gently bring your awareness back to a full deep breath as an anchor or scan through the body to see if you are tensing anywhere where you could actually relax right now.

Let go of what has happened during the day, any more to-do-lists or thoughts over tomorrow and allow yourself to begin to un-wind from the day!

Photos taken by Saara Oinonen

At Wasa Yoga Center

1. Wide legged forwards fold. Begin seated on the mat with the legs extended wide out to the sides. Option to sit up on a pillow or rolled blanket to elevate the hips above the knees in all of these seated poses. You don't have to extend the legs as far out to the sides as possible, especially if this bothers the knees you can bring the legs closer together. If this pose already feels intense you can remain seated, but if it feels okay you can allow the upper body to begin to fold forwards. Find your edge for today and remain there for chosen period of time. Letting go of reaching further into the pose, focus your awareness on deepening the breath, to deepen present moment awareness and to accept wherever you are right now. 

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2. Square pose. Extend the legs straight out in front of your, bend in the right foot on top of the left knee. Option to keep the left leg straight or to bend in the bottom leg as well (as shown in the picture bellow). Keep the feet flexed to protect the knees. If you experience knee pain, you can sit in a cross legged position with the right foot in front of the left. Remain seated or option to begin to fold forwards to deepen sensations of opening the hips, 

3. Square twist. Keep the position of the legs as they are and place the left hand on the outside of the right knee. Inhale to straighten the spine and exhale to deepen the twist. Hold the pose from five breaths up to three minutes before switching the position of the legs, first coming into square pose (modifying with your variation) and then repeating the twist on the other side. 

4. Caterpillar. Extend the legs straight out in front of you. Bend the knees here as much as you need to. On an exhale begin to lower the upper body down into a forward fold, letting go of reaching for results and practice surrendering into the pose. Breathe deeply and remain here for chosen period of time. 

5. Snail. Lower down to lie on the back, lift the legs up towards the ceiling and support your hands behind your lower back as you begin to lift the hips up. Coming through shoulderstand and lower down the feet towards the mat above the head. Either keep the legs straight or bent here. Keep the chin towards the chest and allow the spine to be rounded (which is different from plow pose in yang yoga, where you want to aim for a straight spine). Breathe deeply and listen even more carefully to the sensations in the body in an upside down position, lowering slowly out of the pose if your body tells you to.

6. Legs up the wall. Extend your legs up a wall and move the sit bones in as close to the wall as possible, option to place a pillow or rolled up blanket under the hips if this becomes too intense. You can place the hands out to the sides or rest the palms on the belly. Remain here from five breaths up to three minutes. If you suffer from insomnia or wish to deepen the calming effects of this amazing pose, I recommend you to remain in this position for five minutes as you allow time to do the work for you. 

After legs up the wall lie down in Savasana to soak in the benifits of the practice, or find your way directly to your bed for a good nights sleep. Either way, see if you can remain in the calm effects of this practice for the rest of the evening. 

Namaste & Sweet dreams!

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

Energizing & Nourishing Youtube Yoga

This Vinyasa Flow Yoga routine is designed with backbends and other yoga asanas to strengthen and open the heart chakra. Flow through this energizing and nourishing sequence with compassion and ease as you strengthen the body, calm the mind and open the heart. 

Click on photo for youtube link, Enjoy! 

Filmed and edited by Saara Oinonen 

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