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How to yoga yourself to a younger you

Yoga_Feb16_AMost of us wish we could stop, reverse or simply slow down the body’s natural aging process. And while the first two options might be difficult or even downright impossible, reducing the speed at which those wrinkles begin to appear is within our reach – and one way to achieve it is through regular yoga practice. Those stretches, combined with meditation and breathing exercises, can do wonders for both your physical and mental health. Read on to find out how to put yoga to use in maintaining your youthful glow.

Turn things upside down

One of the best ways to turn aging on its head is to do just that – literally turning yourself upside down. Poses like headstands and shoulder stands bring you into a position where your head is lower than your heart. This in turn reverses the flow of blood around the body and the pull of gravity against you. There can be positive effects for your cardiovascular and nervous systems, but the impact goes beyond physical health – your mental wellbeing can benefit from yoga inversions too, including helping to combat stress and anxiety.

Think yourself younger

As well as the positive effects of yoga on your physical health, practicing meditation can help you keep your mind young and active, enhancing your mental wellbeing. Whether you choose to go all out with a full-on meditation practice each day, or only have the time for a few moments of quiet, eyes-closed contemplation at your desk, it can increase blood flow to the brain, help improve your memory and attention span and even beat stress.

Deep breaths

Even if you don’t have the time or discipline to get into regular yoga or meditation practice, a few deep breaths can go a long way to keeping you young and healthy. Of course, the beauty of breathing is that you can do it anywhere – in fact, you don’t have a lot of choice about whether you do it or not, so you might as well put it to some added use. Oxygenation of your body’s cells, regulation of the heart rate and calming of the nervous system are all beneficial side effects of some slow, focused breaths. Breathing exercises can be even more effective when combined with yoga and meditation; deepening and enhancing your practice while giving you a sense of calmness and serenity.

It’s easy to build yoga, meditation and breathing practice into your efforts to keep your body and mind looking and feeling young and energetic – get in touch with us if you’d like to find out more.

Published with permission from FitnessAdvisory. Source.

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Exercise mindfully

200254941-001There are many daily tasks we do on automatic pilot, such as a daily commute to work. We don’t consciously focus on each mini-task but follow a learnt train of thought and behavioral patterns. This is really useful, although many people could benefit from being more mindful in their everyday lives. However, with fitness it can be beneficial to exercise mindfully and yoga really helps you focus in this way.

Mindfulness is meditative in many respects but it is not meditation. It is actually about bringing your attention, or your awareness, to the present moment. In other words, not fixating on the future or holding onto the past. Both of these are let go in pursuit of what is happening right this minute, right NOW!

Mindfulness is an intrinsic part of any yoga practice, with breathing exercises and poses aimed at creating this in-the-moment focus. Just as yoga can be a great complement to cardio workouts, mindfulness can also add a real plus point to your yoga practice, other sports and activities, and your life!

The benefits of mindful exercise include:

Transformative – The clarity and ‘head-space’ that mindfulness creates can give you the room you need to really change aspects of your life, whether fitness related or not. Focusing on the present can change your future!

Great stress-reliever – When you work out and take a yoga session, you come with thoughts and feelings from the day which even if not negative can be anxiety-ridden. The focus on the present moment dissolves worries, concerns and over-thinking issues surrounding your world, which really helps to reduce stress levels!

Allows you to reach further – The focus of mindfulness acts as a sharpening tool in many respects and this can help push you as you are not overly-focusing on how far you have to go but whether you are going to go further right now.

Keeps motivation levels buoyant – When you are not weighed down by doubts about past behavior or worries about the future, you feel lighter about life and this has a knock-on effect of boosting your enthusiasm for what you are doing right this second. Not held back by past failures and tough future challenges, you may find you go further.

Inspires greater inner-connectedness – Yoga and mindless are about overall wellbeing, for the body and the mind, working together. This stability and balance promotes a feeling of being in-touch with yourself where you can listen to your body. When you exercise, being able to take this holistic approach can help immensely in achieving your goals.

Enhances focus on proper form – As you move, mindfulness brings a really in-focus attention to how your body is moving and whether this is correct. In yoga, as with other styles of exercise, proper form is not only essential for effective goal-reaching but also to guard against potential injury.

Enables more immediate feedback and monitoring – Greater awareness means better internal communication. This is really useful with yoga and all other types of exercise, as you are then able to understand how you are progressing and whether you need any help or to change direction.

Energizes you – Being mindful has a liberating effect. Even a yoga session or exercising mindfully can leave you feeling lighter and less weighed down by other influences. Basically you can get into the fitness zone! This really lets the energy flow and enables you to get into a rhythm you feel comfortable with.

Bring your attention to your present situation. Focus on your fitness levels and then get in touch to enhance your mindful approach to exercise and life!

Published with permission from FitnessAdvisory. Source.

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5 yoga trends to look out for in 2015

Yoga_Jan30_AA new year is the perfect opportunity to try new things – including in the exercise sphere. Whether you already practise yoga but are looking for something new and different to spice it up, or you need a change to your routine and fancy something a bit different from running and lifting weights, trying out yoga with a twist could be just what your health and fitness regime needs. Take a look at these five yoga trends that are on the up as we enter 2015.

Live music yoga

Exercise should be fun, right? Though the appeal of peaceful stretches and meditative breathing exercises may have been what attracted you to yoga in the first place, there’s no harm in mixing things up. That’s just what live music yoga does – think your usual practice with a burst of hip hop, or even just a modern twist on traditional Sanskrit mantras. By changing things around and treating your yoga session almost as though it were a fun night out with your friends, rather than ‘just’ yoga or merely another fitness session, you’ll keep yourself interested and looking forward to each class even more than you already do.

Leading the pack with this trend in 2014 was Wanderlust 108, a ‘mindful triathlon’ in New York. The race itself was followed by yoga and meditation, both accompanied by live music – and this year we can expect live music yoga to crop up in even more studios. It is recognized as helping set the mood for your stretches and keep the pace during your workout while ensuring you achieve a deeper spiritual experience.

Yoga for kids

Who said yoga was only for adults? Children can make great junior yogis, and derive real benefit from regular practice, it is even said to boost academic performance. The basic principle that yoga is for everyone, and that not one of us isn’t good enough to give it a try, is as important for children as it is for their parents. Yoga can be a real confidence booster for kids, helping them to gain self-acceptance and preventing them from suffering with esteem issues. It can also keep them grounded and offer some calm when the pressures of childhood and adolescence make it feel like they are being pulled in a hundred different directions. Most of all, yoga is fun and offers the perfect opportunity for kids to be kids and have some good old-fashioned play time.

Meditation apps

Mobile apps are there to make our lives easier and, while from time to time it can feel like they are more of a distraction than anything else, they can be beneficial in the yoga and meditation arena. In much the same way as the long-standing relaxation web site donothingfor2minutes.com can help us to remember to take a break from our busy lifestyles, so apps on your phone can help you maintain a healthy life balance.

Apps like Headspace serve as a daily reminder to take out time for a daily meditation practice, while others such as Moves can also keep track of your daily movements and encourage you to get up and about rather than sitting down the whole time. Both these apps and others complement your yoga practice and allow you to make everyday technology a force for positive change in your life in 2015.

Yoga in the office

All of us who work in an office spend far too much of our time sitting around – for as much as 13 hours every day in some cases. Add to that the portion of your life that you spend sleeping, and you’re left with a sedentary lifestyle that could exacerbate existing medical conditions and which daily exercise can’t counteract alone. One solution is office yoga, and it’s a concept that a growing number of companies are buying into.

Studies have shown that bringing yoga and meditation into the workplace is a great way to encourage a healthier and more productive workforce. As well as the physical benefits, yoga offers greater focus and clarity, and helps to beat stress and anxiety. But even if your company doesn’t yet have an active program of yoga or other fitness activities, you can make 2015 the year you become more active at work, by taking regular walks, checking your posture and doing exercises and stretches at your desk.

Restorative yoga

Yoga can have a bit of a reputation for being little more than laying around doing nothing. In reality we know there’s more to it than that, and some practice can be rigorous and physically challenging. But the rise of self-care in fact means more focus on a therapeutic approach to yoga, with more time spent in restful poses and with the help of eye pillows, blankets and blocks. It’s the perfect opportunity for mental and physical repair – which we all need in this day and age of constant connectivity.

If you’re determined to make yoga a part of your lifestyle this year, contact us to try a class.

Published with permission from FitnessAdvisory. Source.

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Don’t be afraid of yoga!

yoga_Jan27_APerhaps because of the images of pretzel-shaped poses or the connection with more mindful inner workings, yoga, despite its massive popularity, can intimidate many would-be beneficiaries. If you are afraid of yoga then it is probably because you don’t understand what it is about and just how fantastic it is!

What do you think of yoga?

Despite attracting legions of avid fitness fans, yoga is often seen as being for a certain type of person only: a woman who doesn’t really want to keep fit but likes a more leisurely approach to exercise. It is also often seen as being ‘hippy’ or even ‘far-out’ because of some of the meditative breathing exercises and the fact that yoga is about making mind-body connections. Yoga is often viewed as being too difficult to enjoy or benefit from and an exercise for the super-bendy! The fact is that none of these ideas are true!

So what’s the truth about yoga in a nutshell?

Yoga attracts all types of people, of all ages and fitness levels. It is as popular with the corporate crowd looking for after-work fitness as it is with those looking for a more integrated mind-body workout. Yoga is challenging yet accessible and while it often lacks the cardio-power of such training as high intensity interval training (HIIT) it can be a perfect complement.

Yoga is in fact a perfect way to strengthen your core and to improve flexibility and inspire stability. This can help guard against injuries in other activities, explaining why yoga is so popular amongst top athletes.

With an ever growing focus on the negative impact on health of stress, there is nothing ‘hippy’ about addressing a very real threat to our wellbeing. Exercise can reduce stress levels and yoga is one of the best ways to clear the mind and inspire greater clarity. This cleansing effect is felt physically too, as yoga helps with the process of eliminating toxins from the body and the release of feel-good hormones.

Don’t shy away from yoga because you are:

  • Frightened of making a fool out of yourself – Yoga is focused on being non-judgemental which means it is perfect for those looking to get back into fitness.
  • Not flexible – Being flexible is not a sign that you are unfit. In many respects we all have a certain level of flexibility to begin with and yoga helps you improve that. Haven’t you ever met someone who is really bendy and yet does no exercise at all?
  • Worried about exposing your inner vulnerabilities – It is true that yoga can be incredibly transformative but this is about your own inner development and does not have to leave you feeling exposed. Yes, yoga may change some of your ideas and attitudes, as well as how you live your life, but yoga is about positive change and development is a natural process. Yoga is inspirational and you are likely to feel elated from the way that yoga helps relieve any mental tension.

The best way to face your fear of yoga is to try a class. Contact us if you are not already benefitting from the joy of yoga.

Published with permission from FitnessAdvisory. Source.

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Mindful of New Year changes!

yoga_Jan22_AHow are you doing on your New Year resolutions to get fit and live a healthy life? If you are yet to really get going or have faltered before the month’s end then no fear, help is here! While you might want to look at how realistic and practical your plans are, you also need to make sure that your approach and intention is giving you the best chance of success too. In other words, you need to be mindful of New Year changes and yoga can definitely help!

While not all yoga classes are centered on breathing techniques and meditation, and instead offer a more physically challenging workout, mindfulness is still a core value of this ancient, holistic exercise system. Mindful living and mindful exercise can transform your life way beyond your resolutions and fitness goals.

What is mindfulness?
In essence, mindfulness is really about bringing a greater awareness to the present moment. When we listen to others we are often focused on what we want to say next or in quiet moments we are going over past events and analyzing them in our minds. Mindfulness is about letting go of what has been and also what is to come. It is about acceptance and being fully present in the here and now.

What are the benefits of mindfulness?
There are huge benefits to mindfulness and that is why it is such an intrinsic part of yoga practice. Awareness in the present moment can lead to clarity of thought, help release stress and allow you some mental space to just ‘be’. In turn, this can pave the way for personal development and for making positive change in your life. If the idea of this present moment being makes you feel in any way anxious then that could be a strong sign that you need greater mindfulness in your life.

How can mindfulness help me stick to my resolutions?
Yoga can bring about a state of mindfulness but you can also adopt this approach in your everyday life. You may feel this is somehow avoiding dealing with real issues in life, but actually mindful living and mindful exercise can help you achieve your resolutions, through:

Greater focus – By steadying the mind and not becoming bogged down with thoughts from all directions, you are able to clearly concentrate on what you are doing and really get into the zone.

True intention – Mindfulness frees-up the mind and inspires an internal honesty mechanism where your true feelings can come to the surface. Have you made resolutions you truly want or because you feel you should be making them?

Takes away the pressure – Mindfulness practice is not about preventing thoughts but about letting ideas and emotions flow in and out of your mind, with no active holding on or analytical process. As a result you can feel less burdened by what you have not achieved and less focused on negative emotions such as feeling as if you have failed. It is amazing how much lighter and brighter the world feels as a result and how much more achievable change can be.

Yoga can help you achieve your resolutions as it not only keeps you fit and strengthens and stretches your whole body, but it also calms the mind. On top of this, yoga practice influences other aspects of your life, such as your lifestyle and your diet, as well as how you spend your time and with whom. To change your life and to reach your resolutions get in touch with some yoga sessions with us.

Published with permission from FitnessAdvisory. Source.

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Yoga is a top fitness trend for 2015!

yoga_Jan14_AIt might be as old as the hills, but yoga is still a modern, popular practice that tops the fitness charts year after year, with an increasing number of new recruits realizing the huge benefits of yoga to the body, mind and whole being. According to the respected American College of Sports Medicine (ACSM) annual survey, yoga comes in the Top 10 for their Worldwide Survey of Fitness Trends for 2015.

A study just a couple of years ago revealed that 20 million Americans practice yoga and that as well as seasoned practitioners the ancient practice attracts beginners too. Over recent times, knowledge about fitness in general has increased and much more is understood about the value of exercise and the human body. This has served the practice well, as today there’s even more understanding about the benefits of yoga.

Holistic exercise for the whole of you

While there is an emphasis on working on specific muscle groups, such as the abs and core muscles, for example, what many love about yoga is that it is a whole body practice that takes a holistic approach to fitness and wellness. Yoga is credited with boosting energy and your immune system, as well as providing cardiovascular benefits and helping improve circulation and detoxification. In other words, yoga gives you a real all-over good-feeling!

Complementary to cardio workouts

Whereas in the past, it was often popular to just sweat it out with some cardio burn classes, nowadays there is a growing fitness style of adding more into the mix. Strength training can actually improve the power of fat burning activities and yoga is a great way to strengthen the whole body, especially when it comes to powerful yoga inversions where the head is below the heart in movements and poses. Flexibility and suppleness also help prevent injuries and support better mobility, which explains why yoga is such a popular practice with athletes as well as part of functional training regimes.

Accessible and progressive

Aside from the mind and body benefits, yoga is also open to beginners or those returning to practice after time away. If you enjoy seeing progression then yoga fulfils that too as poses become more complex and you challenge your body more. You do not already have to be superfit to enjoy and feel the benefits of yoga. In fact, it is amazing how you feel after just one session!

Healthy mind and body

There is much more of a focus on the health not just of the body but also of the mind these days as well. Stress can have a huge impact on all of us and really take its toll on you physically and mentally. Fitness trends today are much more about exercise for a better lifestyle and of how you feel, rather than simply about creating a buff body that looks great. By mentally giving yourself some space and de-stressing the mind and body, you are promoting health and quality of life too, which keeps you motivated to live your life in a healthy and active way.

Yoga is all set to transform bodies, minds and lifestyles in 2015 and if you have yet to explore this thousands of years old fitness practice then this could be the year to try. We are waiting to welcome you so get in touch.

Published with permission from FitnessAdvisory. Source.

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Why yoga is perfect for 2015!

yoga_Dec26_AIt is always an exciting time of expectation at the start of New Year; with plans to make positive change. If you are planning to make a difference with your health and your fitness levels, then yoga could be the practice you are looking for in 2015. Yoga might have been around for what seems like forever, well thousands of years, but it is still as popular and as relevant as ever; making it into the top 10 of the American College of Sports Medicine’s 2015 fitness trends, an annual worldwide survey of industry professionals.

So, what’s so perfect about yoga for beyond New Year and into 2015?

Yoga embraces new beginnings and change – Yoga is a non-competitive exercise program that is deeply personal. You progress at your own pace and when you start your practice there is a feeling of being at the start of a wonderful journey. This fits with New Year, where you are looking ahead at new chapters unfolding and alternative fitness routes to follow.

The breathing techniques and meditative elements of yoga are connected with the idea of letting go and living mindfully; aware and present in the here and now. New Year too is about saying goodbye to the past and looking forward; of starting from this point onward.

Yoga is a great entry level exercise program – This time of year, many people who have long been out of the habit of regular exercise or even activities, are propelled to make a difference. However, if you are not used to working out, the world of health and fitness can be a little overwhelming to say the least. You want to feel motivated and not humiliated or out of your depth and yoga is one of the best exercise programs to do this.

Even beginners with little or no experience, and those who have led a sedentary life as of late at least, can feel comfortable with yoga and progress without any pressure.

Yoga destresses you after the holiday season – The festive holidays can be great fun for some but also a source of stress for many. There is often a real feeling of internal stress building up in individuals, while relationships and socializing can intensify, not to mention the general hubbub about this time of year, which can put strain on anyone.

After a frenetic or simply an indulgent holiday, you really need to reduce your stress levels. Yoga is a calming and soothing practice that lets you escape your everyday world and suspend your mind in its own time and space; a perfect exercise antidote that helps you energize and revitalize.

Yoga inspires lifestyle changes – Yoga is a holistic practice and which really encourages greater mind-body connection and awareness. Of course, there are also many poses which are aimed at one part of the body, say to strengthen or stretch, but the overall idea behind yoga is about general wellness.

This wider approach, along with an enjoyable practice, often extends into other areas of life, such as nutrition, patterns of behavior, and relationships. Health is about much more than fitness after all.

Yoga grounds and creates balance and stability – Many yoga poses are concerned with strengthening muscles so that the spine is well supported and there is a sense of equilibrium, both mentally and physically. Breathing, correct posture and awareness of your body has a wonderful effect of making you feel strong and in control and gives you a grounded feeling.

Yoga focuses on wellbeing in general – Because yoga is all-encompassing and about your whole being, it is ideal to get involved with for New Year and beyond. In January your focus is on this wider health and fitness philosophy too.

Yoga is perfect for 2015, so get in touch with us and make some moves towards a healthier and happier fitness journey for the year ahead.

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How to do a shoulder stand

yoga_Dec17_AThe shoulder stand is really an iconic pose in yoga; it not only looks dramatic but the benefits practitioners purport this pose brings are many and varied too. Anyone who is serious about really understanding and experience the real power of yoga can really find that sense of integration through the shoulder stand pose; one of the most wonderfully satisfying yoga inversions.

While we looked at how challenging some inversions can be in yoga, where the head is lower than the heart, the shoulder stand can look more daunting that it actually is. However, you do have to take care with this pose and it is best to try this with a trained yoga practitioner. Women who are pregnant or have their menstruation should avoid this pose, as well as anyone with an underlying health issue such as high blood pressure or neck problems. Check first.

How to do a shoulder stand

To get in the right position, you can follow these steps:

  • Start lying flat on your mat.
  • With the legs together and keeping your arms and palms flat on your mat, bring the legs up and over your head into the Plow Pose as you inhale.
  • Your head, neck and shoulders should be on the mat, along with your arms. Your toes should be touching the mat behind you, with your legs straight.
  • Be careful not to jolt into this position or swing into it too intensely. Instead, let the spine gently bend and bring up your hips to give some momentum.
  • Next, bend your arms, placing your palms on your waist at the back. Your elbows should be pointing out slightly and not overly wide or too tucked in. Your hands should fit snugly and comfortably in this position.
  • The next step is really the tricky part. Keeping your arms strong, bring your legs up so they are straight up. It is best if you bring one up at a time, rather than both together. Don’t bend them and keep the toes pointed upwards. It is easy here to lose your balance.
  • Remember, you are using your hands to support your back and to benefit from the pose you want to lengthen and stretch the body, so tuck your pelvis in and straighten the line from the mat upwards but do not tighten up the glutes. Keep the neck still and move the chest to the neck and not vice versa.
  • To add more support you can place a folded blanket between your shoulders, but your head and neck should not be on this.

If you find this pose too challenging then you can vary it with a Half Shoulder Stand, where you begin lying down with bent legs. Bring the legs into your chest and then extend upwards. As you do so, place your hands on your lower back and lift lower body off the ground so that a 45 degree angle or more is created by your hips. You will find less balance issues in this pose.

Make sure you come out of either pose slowly, lowering your hips in a smooth movement, bending the legs down and finally bringing them down to your mat to rest.

Learn some powerful yoga poses with us. If you are not already benefiting from yoga then get in touch and start a new journey for the body and the mind today.

Published with permission from FitnessAdvisory. Source.

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Put your feet up!

yoga_Dec11_AAfter a hard day running around, or even a time spent in a sedentary job, which can be just as tiring, you might want to put your feet up and get the blood flowing. But before you slump in front of the TV relaxing on the sofa, why not ease the tension in your legs with a couple of yoga poses that will really refresh and revitalize your lower body?

Have you ever noticed that if you are experiencing stress and tiredness in one part of the body then you can often feel it radiate out to the rest of your body? Often, we feel pressure in our legs because we are constantly pounding down on them as we walk and when we exercise. Even sitting, especially if your position is not great, can leave you with heavy legs where you feel the need to get the circulation going properly again.

Yoga has many powerful strengthening poses but also encourages full bodily relaxation and restoration too. The holistic approach leaves the whole body feeling good by undoing tension and easing physical and mental stresses.

We’ve already looked at the benefits of resting your legs up against the wall and just how restorative and calming this can be. There are other poses that also give your legs a break.

Happy Baby Pose

There is a simplicity and fun sense of relaxation with the Happy Baby Pose and it is a great pose for beginners too. Here’s how to do it:

  • Lie on your back and bring your knees up to your belly as you exhale.
  • Grab your feet with both hands on the outer edge as you inhale.
  • Let the knees open out slightly, but not too wide. Bring the knees up toward the armpits as they widen. Feel comfortable in this position first before moving to the next stage.
  • With your hands still gripping your feet, bring your lower legs up. Your ankles should be raised and over your knees. As you push your feet up, feel the resistance against your hands.
  • Whilst not complex, if you find it difficult to keep hold of your feet then use a yoga belt to wrap across the soles of the feet, so you don’t have to reach so far, and pull on the belt when you are in position to create resistance.

V Pose

The V Pose is not the easiest pose to get into at first, so don’t worry if you find yourself wobbling to get into position. However, it can be a great way to stretch the whole legs and really wake up and relax your limbs at the same time. But it can be done, here’s how:

  • Sit down with the soles of your feet on your mat and your knees bent. With your hands on your mat by your hips, lean back a little, raise the feet up and extend the legs so that they are raised off the mat.
  • With your legs still not touching the mat, bend your knees in toward your body, before reaching between your legs and gripping each big toe with your fingers. Loop the fingers round each toe so that you can hold on more easily.
  • Focus on your back by straightening the spine and lifting your upper body so that it moves closer toward your legs. You should have a feeling of being pulled up as you balance on your seat area only.
  • Straighten the legs so that your body creates a V shape. Take your time with this, ensuring that when you move the legs out that the back is straight and there is no sagging in the upper body area. Focus on lengthening your torso so that you don’t feel hunched up and you can really stretch into position.
  • Once you are fully extended, hold the pose before relaxing on an exhale as you bring the knees in first to instantly relax the resistance.
  • It is vital in this pose that your back is straight and less important that your legs are straight. In other words, straight legs and a curved spine mean you’re not doing it properly.
  • Make sure the shoulders are relaxed as they tend to hunch too during this pose, and add a blanket behind your lower back to offer that little extra support.

Next week, we look at how to do a shoulder stand and the benefits it can bring. To improve or begin your yoga journey, get in touch with us first.

Published with permission from FitnessAdvisory. Source.

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Yoga strength with inversions: Pt 2!

yoga_Nov27_AAs we covered earlier this month, inversions are powerful yoga poses that can strengthen your muscles, inspiring balance and stability and reinvigorating your circulation and lymphatic system. Yoga inversions provide a great physical challenge that boosts energy and inspires relaxation. While certain inversions may prove strenuous, many poses are accessible to all levels of fitness and experience.

An inversion, where you head is lower than your heart, does not necessarily entail standing on your head. There are poses of varying degrees of difficulty. Here are three inversions which you might want to try, always checking with a medical and yoga practitioner that it is safe to do so given any injuries or health issues you may have.

Downward Facing Dog

This is perhaps the most well-known inversion in yoga and whilst not overly difficult to get into position, it is a strong pose to maintain and a real solid strengthener.

  • Start on all fours, making sure that your hands are firmly pressed into your yoga mat. Your upper arms and shoulders need to be rolled out and your forearms straight and slightly rolled in.
  • Inhale with a deep breath and as you exhale bring your hips up, starting to straighten your legs, keeping your back straight and pushing against the mat with your hands.Your body should look like an upside-down V.
  • Press your shoulder blades down as you lengthen your spine, as you bring your knees back to a straight leg position, if possible, with your feet slightly apart and facing forward and the soles of your feet and heels flat on the mat.
  • Make sure your fingers are slightly splayed and that you are putting your weight onto the firm grounded palm rather than on your wrists. Likewise, make sure your feet are parallel and hip-width apart.
  • Your hands need to be under your shoulders and keep your elbows from pinging out as this could put undue pressure on your elbow joint.
  • It is easy to lurch-forward and lose balance with this pose, so consciously move your weight from your arms through your hips, to create greater stability.
  • This inversion really stretches your hamstrings but be wary of overstretching or creating an unbalanced pose by trying to fight against tightness in this part of the leg. Instead, bend your knees slightly and shift your body into the correct posture, keeping a central square shape between your hands and feet.

The Hare

A far more relaxing and less challenging inversion, which can really lengthen and relieve pressure in the spine.

  • Start in a kneeling position with your hands resting lightly on your thighs, before raising your arms with the palms facing, being careful to keep the shoulders from hunching.
  • Breathe in deeply and as you slowly exhale bend forward with a smooth movement, so that the arms move forward and your forehead rest on the ground.
  • Turn your arms so that the palms rest on the mat as you stretch them out without pulling the neck muscles or tensing the shoulders and back.
  • Relax further into the pose by staying in position and breathing deeply, before drawing the arms in and gently curling the spine to get into your starting position.

Next week, we look at even more inversions for beginners and you can join our dynamic yoga sessions by getting in touch.

Published with permission from FitnessAdvisory. Source.