How are you getting on now that you have practiced for a while?

 

I have heard from a couple of people that have not yet been to any of my classes that they feel this newsletter is exclusively for the people on the current course. I am sorry if you feel this is the case, the idea behind me sending these exercises/ asanas to everyone is to give you something small you can do quickly without having to get changed or go to a special place. Yoga does not have to be done on a mat or in a studio, you can just drop down next to your bed (if your bedroom is anything like mine there is just a slim gangway next to the bed, which is perfect for the postures I have chosen so far.
In my experience it is easier to tackle just one posture rather than feeling you need to find time for a 30min session when you are already very tired and should be in bed ages ago. Because I was rehabilitating my back and glutes I have done exactly those exercises for just a few repetitions with no pressure to do more each night before going to bed and noticed huge benefits after just a few days of doing something each night.
Let’s take the pressure out of doing exercise and start with a small but highly effective dose, doing something is better than doing nothing at all, what are you waiting for? You deserve to feel the benefits of this yoga practice too.
I have included the benefits, outcomes and affirmations to give you a deeper insight into what yoga can do, you can go as deep or as superficial as you like, we are all at different points in our journey. If for you just following the instructions is enough, that’s great. If you like a little woo woo you can add the affirmations. The great thing with yoga postures is, they work wether you know how or not.

If you have missed any of the previous exercises and their benefits, visit www.castleford-yoga.co.uk/blog/ I have added (and will continue to add) all the postures with new images to the website to make them available to view again and again.

You can help plan future classes by updating your newsletter subscription:
Did you know you can let me know which days and times are good for you by updating your newsletter subscription profile? It will help you get classes at times that you are actually able to come and join in.
Let’s lengthen those hamstrings this week. Short tight hamstrings can be one reason for low back ache, so working on the flexibility of the back of the leg may help improve back health, working with the breath in this exercise helps the nervous system let go of physical and mental tension more easily.

Qigong toe touch/ variation of Uttanasana

Benefits of this exercise:
– aligns/ decompresses spinal segments
– improves muscles tone in the front of the leg
– stretches back of the legs
– massages the abdominal area and aids digestion
– increases blood flow to the brain
– can tone and balance the function of the liver, stomach and bowels
– it also helps with melancholia, fears concerning loneliness, commitment and/ or betrayal
– may help with asthma, high blood pressure, infertility, osteoporosis, and sinusitis

 

Outcome:
– relief from mild tension in the lower back, as long as the condition is not serious
– improves muscles tone in the front of the legs and core
– improves flexibility of the back of the legs and hips
– can prevent sciatica
– can energise and help concentration
– emotional grounding, stability and security
– ability to stand up for oneself
– relieves stress caused by triggered survival instinct and physical needs that are not catered for
– may help with anxiety or mild depression
– increase energy levels
– improved digestion/ elimination
– balance, compassion & self-acceptance
– deeper knowledge about beliefs related to love and relationships
– increased personal power and self will and self-worth
– unconditional acceptance of self and others
Contradictions/ Precautions:
– people suffering from from eye and ear problems e.g. glaucoma, high blood pressure – avoid dropping the head – keep upper body horizontal to the floor, back injuries or disc problems.

Counter pose:

Tadasana/ Mountain pose with mini back bend, hands in small of the back to support.
Affirmations or Mantras to go with this movement:

1) “I am safe, secure, centred, and at peace”

2) “All I need is always taken care of, I trust the process of life.”

3) “I relax completely for I now know I am safe.”

 

Once you finished your practiced, spend a short time standing tall and grounded in Tadasana, the mountain pose and appreciate your body and mind.

My challenge for you until I see you next week 3rd November is to do this exercise before you go to bed every night just for a couple of minutes.
– instructions below in the image.

Try it for a few repetitions you might find it becomes easier, more comfortable leaving you feeling relaxed and calm.
As always ensure you do not feel any pain. Train your self-compassion habit.
Feel free to pick one of the Affirmations above that resonates with you to repeat whilst you practice this can help reprogram your mind at a deeper level as you work on your root chakra.
If this exercise is not for you at this point in time, be ok with it and sit it out, as we keep practicing you will become more able to do all the things you want to do.

A couple of questions you can ask yourself:
“Can you count on yourself to do what needs to be done?”

“In what areas of my life do you not feel safe?” – How can I work on self-reliance, confidence, perceptions about resourcefulness in my life?

“In what areas of my life do I feel like I have no control or choice?” – What can I do to address this?

I look forward to hearing how you get on with this new challenge.
Let’s keep warm and well.

Namaste

Marie