Tag Archives: health

Tree Pose or Vrksasana

Tree Pose

Tree Pose or Vrksasana is an intermediate level yoga pose.

Tree Pose
Tree Pose

Tree Pose Sanskrit name is Vrksasana.

Vrksa = Tree, Asana = Pose

How to Perform Tree Pose

1. Start off standing in Mountain Pose.

2. Focus on something that does not move and steady your breathe.

4. Shifting your weight onto the left foot while raising the right foot into a comfortable position. Your right foot should now be resting lightly against your left leg. The higher the better, but no stress or strain. Start out at your anckle or calf and work your way up. You can use your hands to guide you.

5. Use your hand to guide the right knee to the side to open up the hip area. While making sure that your hips are square and to the front.

6. Check in with your alignment. Lengthening through the neck, spine and crown as if being pulled up to the sky. Shoudlers down and away from the ears with no tension. Abdominals tucked in. Tailbone tucked under.

7. Bringing your hands into prayer, into heart centre, pressing together with forearms parallel to the ground.

8. Inhale stretching your arms and hands still in prayer position above the head.

9. With every inhalation reach further towards the sky.

10. Hold for 5-10 breaths and increase when your body progresses.

11. Exhale releasing the prayer to the heart centre. Then release your foot down to the ground and dropping your hands back to the side into Mountain Pose.

12. Peddle out the feet.

13. Repeat on the opposite side.

Vrksasana
Vrksasana

 

You can move from Mountain Pose into Tree Pose.

 

Benefits of Tree pose

  • Feeling grounded makes one feel strong and routed in the earth
  • Improves your balance and coordination
  • Helps one to focus
  • Strengthens your legs, ankles and feet
  • Opens up your hips
  • Tones your buttocks and thighs

 

‘Breathe with me…’

 

Anstey Magazine

 

Plank Pose

Plank Pose

Plank Pose is a basic level yoga pose.

Plank Pose
Plank Pose

How to Perform Plank Pose

1. Starting from Table Top position, flat back neck and spine inline. Making sure the hands are directly under the shoulders and knees under the hips. Feet inline and toes pointing back.

2. Step the right foot back followed by the left making sure the toes are grounded. Lengthen out both legs.

3. Pull in the abdominals to the back of the spine. Straighten out a firm hold in the legs. Draw back the heels. Gaze is to the mat.

4. Pushing through the arms so they are straight and hands are evenly spread so all fingers are supporting you on the mat to make a good foundation. Neck and spine inline.

5. Buttocks down.

6. Drawing the shoulders away from the ears.

7. Hold for 5-7 breaths. Build up the holding time to your own liking.

8. Release your self into Downward Facing Dog peddle out the feet or lower into Extended Childs Pose for 5-7 breaths.

9. Relax.

 

You can move from Plank Pose into Downward Facing Dog.

You can move from Table Top into Plank Pose.

 

Benefits

  • Core strength
  • Body tone
  • Balance
  • Coordination
  • Strengthens your arms, wrists, spine, back, abdominals and quads
  • Centers the mind
  • Brings awareness of breath

 

‘Do Yoga and Enjoy Life!’

 

 

King Pigeon Pose

King Pigeon Pose

King Pigeon Pose or Raja Kapotasana is an advanced level pose.

King Pigeon Pose
King Pigeon Pose

King Pigeon Pose Sanskrit name is Raja Kapotasana.

Raja = King, Kapot = Pigeon, Asana = Pose.

 

How to Perform King Pigeon Pose

1. Starting from Downward Facing Dog or Table Top. Gaze forward slowly and mindfully slide the right leg forward between both hands bringing in the right foot close to the left side of the body. Slide the left leg back lowing your hips to the ground.

2. Inhaling deeply push your palms or fingertips into the earth to lengthen through your spine, neck and head (Crown Charka).

3. Exhale slowly and let your hips stink to the earth then roll your shoulders down and back while leaning forward with your chest creating that space for the lungs so you can ease yourself into this position.

4. Take your time to ease yourself into this position with every exhale deepen the pose to feel more grounded. Hold in this position for 3-6 breaths or whatever feels most comfortable for you. No stress or strain. You are now in Pigeon Pose.

5. Bend the left knee.

6. Inhale take a hold of the left toes with the left hand while meeting the right hand to hold the left toes while letting both elbows point to the celling. Exhale and allow the head to drop back onto the foot or close to the foot. Hold for 3-6 breaths in King Pigeon Pose.

7. To release exhale while releasing the right hand towards the ground then the left foot down towards the ground mindfully and slowly. Placing the left hand back to the earth and into Pigeon Pose.

8. Use your hands to support your weight, inhaling push away from the earth while taking the right leg straight back into Downward Dog.

9. Peddle out the feet then repeat on the left side.

Benefits

  • Gives you a full body stretch
  • Opens up the chest and heart centre which will activate your thymus glands
  • Brings focus
  • Helps balance and coordination
  • Improves blood circulation
  • Improves the digestive system
  • Improves your posture
  • Strengthens the back muscles, joints and stimulates abdominal organs

 

‘Namaste’

 

See more health benefits at eatlivegreen.

 

Pigeon Pose or Kapotasana

Pigeon Pose

Pigeon Pose or Kapotasana is an intermediate level yoga pose.

Pigeon Pose
Pigeon Pose

Sanskrit name Kapotasana.

Kapot = Pigeon, Asana = Pose

 

Upright Half Pigeon Pose

Upright Half Pigeon Pose is an intermediate level yoga pose.

Upright Half Pigeon
Upright Half Pigeon

Sanskrit name Urdhva Ardha Kapotasana.

Urdhva = Upright, Ardha = Half, Kapot = Pigeon, Asana = Pose

 

How to Perform

1. Starting from Downward Facing dog. Gaze forward slowly and mindfully slide the right leg forward between both hands. Then bring in the right foot close to the left side of the body. Slide the left leg back and lower your hips to the ground.

2. Inhaling deeply push your palms or fingertips into the earth to lengthen through your spine, neck and head (Crown Chakra).

3. Exhale slowly and let your hips sink to the earth. Then roll your shoulders down and back while leaning forward with your chest creating that space for the lungs so you can ease yourself into this position.

4. Take your time to ease yourself into this position with every exhale deepen the pose to feel more grounded. Hold in this position for 3-6 breaths or whatever feels most comfortable for you. No stress or strain. You are now in Pigeon Pose.

5. Inhale deeply sliding your hands forward, up and above your head. With a slight back bend and your arms lenghtened. Gaze comes up to look at your finger tips. You are now in Upright Half Pigeon Pose.  Hold here for 3-6 breaths.

6. Exhale sliding the hands forward, down to the earth and back into Pigeon Pose. Then using your hands to support your weight, inhale and push away from the earth while taking the right leg straight back into downward dog.

7. Peddle out the feet then repeat on the left side.

Benefits

  • Stretches through all the thigh muscle groups
  • Ballances and improves coordination
  • Opens up the hips
  • Opens up the chest to deepen the breath and open up the heart centre
  • Centers the mind
  • Stimulates the nerves and brings all around flexibility to the body

 

‘Breathe …Believe …Recieve!’

 

See more health benefits at eatlivegreen.

 

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.

 

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!’