Morning Yoga - Even for Lazy Days!

Start your day with this morning sequence to get your energy moving and prepare your mind, body and heart for a new day. The mornings are a golden moment for practicing yoga, and this time of year I like to begin my mornings outdoors. However the best thing about this sequence is that there are no excuses - it suits even the "lazy mornings" since it can be done in bed as well!

Instead of hitting that snooze button one more time, rise and shine to this gentle sequence that takes no longer than five minutes. Enjoy!

1. Come into a comfortable seated position, resting the hands on the knees. Option to sit up on a blanket or pillow. Exhale to lower the chin towards the chest. Inhale to begin to roll the right ear towards the shoulder, exhale chin to chest. Inhale to roll the left ear to left shoulder, exhale lower chin to chest. Allow the breath to lead the movement. Rolling the head side to side, for 6 breaths. Optional to begin to do full head circles if that feels okay in the neck. Reversing the direction before returning to center. 

2. Inhale to raise the right arm, exhale to lower down the left hand by your side and lean the weight into the left hand. Rotate the chest open by gazing towards the sky and breathe into the right side body. Three deep breaths before leaning over to the other side.  

3. Inhale to extend the arms up above the head, palms meet. Exhale twist right hand to left knee, left hand behind you to support you and gaze back. Inhale through center, raise the arms and reach through the fingertips, exhale twist to the right, left hand on right knee. Moving side to side with the breath, 3 times to each side. 

4.  Bend the elbows in height with the shoulders with the palms facing forwards. Inhale to open the chest and lift the gaze, exhale to round the back and lower chin to chest, forearms meet. Five breaths, as you arch and round your back to create greater circulation along the spine. 

5. Extend the legs out to the sides, bend the knees if you need to. Either remain seated or begin to lower down into a forward fold. Finding your edge wherever that might be this morning. Awaken the body gently with loving kindness and embrace what is, even limits and tightness. Try to avoid any harsh orders or reaching for results right now and remain here for five deep breaths. 

Slowly begin to walk the hands over to the left, folding the upper body over the left leg. Maybe shaking out the head gently, letting go of any tension or stress. You can sway side to side if that feels good, five deep breaths before beginning to move over towards the right leg. 

6. Return to a comfortable seated position, hands on knees with the palms turned up towards the sky. Close the eyes and notice any sensations in the body and in the mind and observe your breath. Feel the sensations of the ribcage expanding in all directions as you breathe, forwards, backwards and to the sides. To center your mind count your breaths, 10 long deep breaths to clear the mind like a blank sheet of paper for your new day. This is an ideal state to set an intention as well, how do you want to feel today? What energy state do you wish to be in? 

For example, I intend to make someone smile today, or I intend to listen to my own inner voice, or I intend to be kind in words and actions, I intend to be calm... 

Have a great day, 

Namaste! 

Be the Love

"Love should be like breathing. 

It should be just a quality in you - 

wherever you are, 

with whomever you are with, 

or even if you are alone, 

love goes on overflowing from you. 

It is not a question of being in  love with someone - 

it is a question of being love."

- Osho

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Walking Meditation

Beat stress, ground yourself, connect to this moment and try a different meditation technique! There are endless ways to practice meditation and especially if you have trouble with finding a comfortable seated position this is an alternative that I recommend. 

Walking meditation can be done both indoors and outdoors, preferable barefoot. So kick off your shoes and find a space where you can walk undisturbed. It does not have to be a huge space, since you will be walking in a slow pace you can walk in a circle without becoming dizzy ;) 

Before you begin, take a moment to scan through your body. Check in with your posture and see if you can let go of any tension or holding on to stress. Begin to sink your weight don into your feet, feeling the earth supporting you. 

Lower your chin to your chest, keep your eyes slightly open with your gaze at your feet. Bring your awareness to your breath and begin to lean your weight over on to one foot. On an inhale gently and slowly begin to lift the opposite foot. Notice the sensations of the foot floating through the air before lowering the heel, planting the foot with awareness. Inhale to lift the opposite foot, exhale to lower. Notice the sensations in the body, the earth beneath your feet and allow the breath to guide your walking space. 

Practice embracing the moment with each step you take, letting go of goals and destinations. Appreciate the ability of walking, the earth beneath you and the sky above you. When your timer goes off, stop wherever you are and just stand still for a couple of breaths and just experience standing, sinking your feet into the earth, feeling a solid foundation beneath you. Either gently open your eyes when you feel ready or sit down and continue with a seated meditation.

Picture of my classmates one morning in Alicante

"Let go of your sorrows, let go of your worries. That is the secret of walking meditation."

- Thich Nhat Hanh

Heal Emotional Wounds - Meditation

  

Sat Kriya is said to be one of the most powerful meditations from Kundalini yoga. It balances the chakras, mostly the three lower ones, massages the organs, strengthens the nervous system and the heart. It is said to protect the body from illness, heal mental imbalances and is an effective way to overcome fears and heal emotional wounds, as far back as childhood traumas.

Sat Nam is one of the most common mantras, connecting us with our consciousness as well as with universal truth. Sat Nam is sanskrit and translates to, I am truth or truth is my identity.

Keeping the arms straight stretching up also become a practice for strengthening the mind. Mind over matter, unless you experience any sharp pain of course. Keep going for one minute if you are a beginner and gradually work up to an optimal time of 3 minutes up to 7, 11, 22 or 31 minutes

Photo by Saara Oinonen

• Sit on your heels, alternatively in another position if this is uncomfortable.

• Reach your arms up above your head. Keep the arms straight with the upper arms hugging your ears. 

• Interlace all fingers except the index fingers, pointing up towards the sky. Females cross left thumb over right, men cross right thumb over left. 

• Close the eyes and keep your gaze and focus between the eyebrows, at the location for the third eye.

• As you inhale through the mouth chant Sat, drawing the navel up and back towards the spine.

• As you exhale through the mouth, almost like a sight, chant Nam and relax the belly (Naaaam).

• Keep the exhalations longer than the inhales and repeat in a pace that feels comfortable and natural. 

• To finish, inhale deeply, engage the root lock and draw the energy up from the root all the way to your fingertips and hold the breath. Exhale to slowly release the arms. 

• It is optimal to relax in Savasana, final relaxation pose, for the same amount of time you sat in meditation. 

The truth in me acknowledges the truth in you. 

Namaste

Spring has Sprung - Time to Detox?

Spring is a time for nature and ourselves to awaken for a fresh start and for the new to begin we sometimes have to clear out the old. Before its too late, when the leaves still are young, take the opportunity to spring clean your inner system with blooming natural goodies that nature provides. Without fasting or detoxing in any other way, simply add one or all of these three herbs to your diet! Dry the herbs and drink them as tea twice a day by pouring hot water over the leaves. You can do this over a weekend up to three weeks for more effect. 

1. Dandelion. Pick the leaves from dandelions when they are young because larger leaves become bitter. You can also dry the roots for tea, use the flowers in colourful salads or throw the whole plant in a smoothie! Dandelion is detoxifying, stimulates the digestive system and strengthens the liver and kidneys. 

2. Nettles. Nettles grow where the soil is full of nutritions and therefore themselves become multi vitamins, particularly rich in iron and calcium! Pick them when they are babies, wear gloves and heat or dry them before you consume them. You can make nettle soup or dry the leaves for tea or powder. Besides being rich in minerals, nettles help clean the blood, kidneys and urinary system from waste.

3. Birch. Birch supports the bodies system to flush out toxins, aids digestion and suports circulation. It also lowers cholesterol levels and boosts the immune system. Pluck the leaves as small as possible, dry them or place them directly in hot water for a refreshing drink!

Inspired by our teacher this week, Kristina Lundberg, who we have spent time with in the forrest picking greens and tasting herbs. 

Hola Yogis!

I am back in Sweden after a class trip to Spain. My folk high school year is coming to its end and this last month has been intense, therefore I have been missing in action these last weeks on the blog. 

However, I would like to through the ball to you now;

What do you want to read and learn more about? 

If you have any questions, requests on tips and sequences, don't hesitate to comment or send me an email on amanda.holmstrom.yoga@gmail.com and I will do my best to meet your needs ;)

Meanwhile, I hope you are with me on the 4 week challenge to Recharge and Improve Your Sleep in May on yogobe.com/fi/blog. In the latest post I shared a breathing technique to tap into the parasympathetic nervous system responsible for relaxation, digestion and healing. 

Click on the photo to read the whole article with information and tips on how you can effect your breath with breathing techniques. 

Stay tuned, stay rested! 

Namaste 

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