All posts by Shanti

Forward Bend or Uttanasana

Forward Bend or Uttanasana

Forward Bend or Uttanasana is an intermediate level yoga pose.

Uttanasana
Uttanasana

Uttanasana is one of my favourites. I practice Uttanasana everyday. It is part of the sun-salutations . It makes me feel relaxed but yet energises me and brings focus to my mind. Practice this posture everyday too and you will see the benefits as well as feel them. Give yourself a challenge and take photos of your progress everyday to really see and feel the story unfold of how you body breathing and flexibility changes over time with practice. You should not to stress or strain you are to relax and take your time.  It will change your life!!!! Right …so here is my step by step guide…. get practising and let me know how you get on……

Step by step guide

  • First stand in Mountain Pose
  • Slightly bend your knees
  • Inhale deeply and  place your hands on your hips
  • Exhale lowering your torso towards your knees making sure your back and neck are all in line
  • Lower your hands either side of your feet while straightening the legs if your body allows you to with no stress or strain
  • Touch the ground. If you cannot then you can use blocks to aid or keep the knees bent
  • If you want to deepen the posture then hold each ankle  from behind so your forearms are touching your calves
  • Then on every exhalation try easing yourself more into Uttanasana
  • Hold here for a few breaths, whatever is most comfortable for you. then over time building up to one minute

Benefits

  • Lengthens and strengthens the hamstrings calves and the back.
  • Brings a fresh circulation flow to the brain
  • Improves balance
  • Relieves stress, headaches, anxiety, tension and insomnia
  • Lifts your mood
  • Improves digestion and stimulates your kidneys and liver

Do Nots

  • Hypo extend the knees
  • Roll your upper back and shoulders forward
  • Force the torso towards the knees
Forward Bend
Forward Bend

Sandkrit name Uttanasana.

Uttan = Intense stretch, Asana = Pose

 

Uttanasana provides a stretch to the entire back of the body and a good stretch on the hamstrings.

 

‘Sweat …Smile …and Repeat!’

 

Need a Gardener?

 

Private Yoga Classes

Private Yoga Classes

I am available for private yoga classes in the Anstey and Leicester area. If you cant make it down to any of my classes or want to expand on what you have achieved in my classes please contact me. I can spend time with you to help you achieve your goals faster and to work on those specific areas that need more attention. You can ask me questions and I can give you more advice than I can in a class of 20 or more.

Private Yoga Classes
Private Yoga Classes

I can visit you in your own home or you can visit our private yoga studio.

One on one yoga tuition or small groups are available.

Private yoga tuition £40 per hour and fifteen minutes.

Leicester

Private yoga classes in Anstey

Yoga with Shanti

07519568967

Cobra Pose or Bhujangasana

Cobra Pose

Cobra Pose or Bhujangasana is a basic level yoga pose.

Cobra Pose
Cobra Pose

The Cobra Pose is a backward bending exercise which creates a gentle massage to the internal organs. While promoting flexibly to the lower back, rejuvenating the spinal nerves and helping the circulation. The Cobra Pose…

  • Relieves back pain
  • Strengthens the back muscles in the lumbar region
  • Expands the ribcage while increasing the lung capacity deepening the breath which can help relieve asthma
  • Combats constipation
  • Strengthens the arms, wrists and shoulders
  • The ovaries and uterus are toned and can help to soothe menstrual problems but should not be practiced by pregnant women
  • Firms and tones the buttocks
  • Elevates your mood
  • Improves digestion
  • Relieves stress

 

Here is my step by step guide. Remember to breath and relax into the pose…

Preparation

Lying flat on the abdominals with toes and legs together and heels apart. Make a pillow for your head with your cheek gently resting on your hands with your palms face down. Resting here for at least 1 minute with deep abdominal breathing preparing yourself for the Cobra Pose.

Step by Step guide

Bring the forehead to the ground while bringing the hands palm face down along side the shoulders with fingertips in line with the top of your shoulders. Elbows will be naturally bent by this stage and pointing upwards. Keep them in against your ribcage.

Close your eyes and on the inhale sliding your body forward and gentally rolling the head up and back. First nose then chin scooping towards the ground. Hands will be firmly pushing into the ground while raising your head and then chest away from the ground. Then arch the upper body and back vertebrae by vertebrae. Make sure your legs and hips remain routed into the earth. Shoulders are down and away from the ears but keeping the shoulders broad and relaxed. Your elbows slightly bent.

Attention on the breath while holding this position. Your chest to be pushed forward while head and shoulders are gently arched back. Hold for 10 seconds if beginner and as your practice develops students can gradually increase up to a minute.

Inhale deeply through the nose then exhale slowly while opening your eyes to roll out of the Cobra Pose. Uncurling your back first. Keeping your head back until last to end with your forehead on the ground.

Relax back onto abdominals and back into the preparation stage.

This can be repeated 2-3 times

 

‘Keep Calm and do Yoga!’

 

See more pictures at Tribal Yoga.

 

Hanumanasana or Monkey Pose

Hanumanasana

Hanumanasana or Monkey Pose is an intermediate level yoga pose.

 

Monkey Pose
Monkey Pose

Like with most poses Hanumanasana takes time and I’m still working on it myself. It makes me feel focused, strong and at one with the earth all around and below me. All the energy and steady breath flowing through my body and up my spine awakening my kundalini chakra and making its way up to my crown through my finger tips and up to the sky above. Uplifting and in tune with mother nature and the center of my own universe.

 

Hanumanasana or Monkey Pose or The Splits

  • Start in a kneeling position with the thighs perpendicular to the floor.
  • Bring your right leg straight out in front of you with your heel on the floor.
  • Begin to slide your right heel forward, keeping the right leg straight. Then bring the left leg as straight as possible extending behind you.
  • Keep your hips in a parallel position and facing forward.
  • On your way out bend the right leg and draw it back towards the body.
  • Hold the pose for 5 breaths. Then repeat on the other side.

 

Hanumam was a divine entity in Hinduism who looked like a Monkey. The pose portrays the leap Lord Hanuman made from mainland India to the Lankan Islands.

 

You can move from Janu Sirsasana (Head to Knee Pose) into Hanumanasana.

You can move from Hanumanasana into Eka Pada Rajakapotasana (King Pigeon Pose).

 

Hanumanasana
Hanumanasana

 

Hanumanasana has a number of health benefits…

  • Strengthened abdomen… your core will become stronger and have more control.
  • Monkey Pose improves blood flow to all parts of your body and skin. This will help to get rid of the toxins in your body and keep you looking young.
  • Performing the Hanumanasana regularly will help to prevent sciatica.
  • Monkey Pose can ease insomnia by helping your body re establish its normal rhythm. It also relieves stress.
  • Hanumanasana stretches the hamstrings, thighs and groin. Regular practice will improve the flexibility of your hips.
  • Weight loss

 

‘Yoga means addition …addition of energy, strength and beauty …to body, mind and soul.’

 

See more health benefits at eatlivegreen.

 

Natural Berry Face Mask

Natural Berry Face Mask

A natural berry face mask in my mind is the only way to go. Knowing all the ingredients that have gone into the mask and what you are applying to your face. Try to make sure that all the produce is 100% Organic. This fruity youthful exfoliation mask is bursting with anti-oxidants. Here is a bit of information on why I rate this face mask so much…

  • Gets rid of old skin
  • Full of protein
  • Moisturises the skin with natural fats
  • Reduces dryness
  • Relieves itchiness
  • Cleanses the skin
  • Protects the skin against conditions such as eczema

 

This recipe can even be used in the bath. Just add a handful of Oats into a cloth and make a small bag. Gently squeeze until you get Oat milk. You could even add a bit of Lavender just for that extra relaxation.

  • Blueberries
  • Tones
  • Nourishes the skin
  • Keeps skin firm
  • Clears the complexion
  • Great source of vitamin A, B and C
  • Rich in fibres
  • Conditions the skin
  • Great for acne
  • Cranberries
  • High in vitamin C
  • High in antioxidants
  • Rich in nutrients
  • Regenerates and moisturises
  • Brightens the skin
  • Reduces wrinkles
  • Helps with oily skin
  • Treats acne
Natural Berry Face Mask
Natural Berry Face Mask

Yoghurt Face Mask

Yoghurt was used in the ancient Egyptian times to keep skin youthful. If it was good enough for Cleopatra then its good enough for me.

  • Helps remove dead skin cells
  • Smooths out thin lines
  • Hydrates the skin
  • Tightens the  pores
  • Gives a healthy glow
  • Brightens the complexion
  • Lifts dull and tired skin
  • Helps get rid of dark circles under the eyes
  • Helps sooth sunburn and prevents redness of the skin

So as you can see these three ingredients are bursting with youth beauty a healthy glow. Totally conditioning and soothing anti ageing ex-foliation mask.

 

Here how easy it is to make, Just follow these simple steps…

  • Handful of each, Cranberries and Blueberries
  • Blend them together
  • Add Greek yoghurt as much or little as you like to get that right texture you desire
  • Half a handful of Oats
  • Mix all together
  • Apply give a gentle  rotation for the ex-foliation
  • Leave on for 10-20 minutes
  • Wash off with luke-warm water
  • Splash the face with cold water

There we have it! Don’t forget any left over ingredients can be eaten Mmmmmm yummy. What a bonus!

‘People will always stare …make it worth their while!’

 

 

Dancers Pose or Natarajasana

Dancers Pose

Dancers Pose or Natarajasana is an advanced level yoga pose.

Dancers Pose
Dancers Pose

Sanskrit name Natarajasana

Nata = Dancer, Raja = Lord or King, Asana = Pose

Natarajasana
Natarajasana

The Dancer Pose is a standing pose used to reduce menstrual distress and improve lung capacity.

King Dancer
King Dancer

 

You can move from Hanumanasana (Monkey Pose) into Dancers Pose.

You can move from Dancers Pose into Ardha Uttanasana (Half Forward Bend)

 

Dancers Pose will also stimulate the mind and help relieve mild depression and anxiety.

 

Take care and don’t forget your yoga mat!

 

See more health benefits at eatlivegreen.