YOGA TOES…..
This is great to do before and after you run, jog, hike, walk, or sitting somewhere with time on your hands!
Toes are usually cramped in a shoe or sock. Here’s a wonderful way to give them some SPACE and make them feel good too…
1. Begin by massaging the bottom of one foot. Squeeze and bend the foot, move the toes, give the foot a good quick working over.
2. Then hold your big toe with the fingers of one hand, and the 2nd toe with the fingers of the other hand. Stretch the big toe forward and the 2nd toe backward, hold a few seconds, then reverse the stretch, hold a few seconds. I find it helpful to close the eyes when doing the stretching. You get a sense of where the toes are coming from and how far they want to go without forcing them.
3. Keeping the eyes closed for the rest of the stretching, move on to the 2nd and 3rd toes, stretch in opposite directions, hold for a few seconds and reverse the stretch, hold for a few seconds.
4. Continue the pattern with each toe.
5. When you reach the little toe, do a side separation between the little toe & 4th toe. Hold a few seconds. Then separate the 4th & 3rd, hold a few seconds. Eyes are still closed.
6. Repeat the separation till you reach the big toe.
7. Massage the foot again.
8. Stretch the leg out and notice the sensation in your foot and toes.
Now do the other foot and enjoy freer feeling toes………Aloha
Wednesday, August 18, 2010
Wednesday, July 21, 2010
YOGA NUGGETS
From Head to Toe
Eyes and Feet are in constant motion and it is important to give them TLC and exercise like the rest of our body.
Eyes: Sitting in a comfortable meditative pose, crossed legged or on your heels, Open your eyes looking up at 12 on an imaginary clock. Use your index finger as a guide to trace the numbers on the clock, stretching without straining. Keep the head still and breathe as you move clockwise in smooth transitions from one number to the next. 3 rounds. Close the eyes for a few seconds. Open and move counterclockwise in smooth transitions for 3 rounds. Reminder: notice how the eyes respond going in different directions. Keep breathing.
If you have time you can break the eye exercises down: Start with 10 sets for each
1. Move the eyes verticially from 12-6 & 6-12 for a few rounds
2. Move the eyes horizontally from 3-9 & 9-3
3. Move the eyes diagonal - from upper right to lower lift and back up to right
4. Move the eyes in an arc from 9-3 passing through 12; and back to 9 passing through 12
5. Move the eyes in an arc from 9-3 passing through 6; and back to 9 passing through 6
After any of the above exercises, keep the eyes closed and rub the palms together to create heat. Then cup the warm palms over the closed eyes. The heat will soothe the eyes. Here’s looking at ya….
Feet will follow next week…..
Eyes and Feet are in constant motion and it is important to give them TLC and exercise like the rest of our body.
Eyes: Sitting in a comfortable meditative pose, crossed legged or on your heels, Open your eyes looking up at 12 on an imaginary clock. Use your index finger as a guide to trace the numbers on the clock, stretching without straining. Keep the head still and breathe as you move clockwise in smooth transitions from one number to the next. 3 rounds. Close the eyes for a few seconds. Open and move counterclockwise in smooth transitions for 3 rounds. Reminder: notice how the eyes respond going in different directions. Keep breathing.
If you have time you can break the eye exercises down: Start with 10 sets for each
1. Move the eyes verticially from 12-6 & 6-12 for a few rounds
2. Move the eyes horizontally from 3-9 & 9-3
3. Move the eyes diagonal - from upper right to lower lift and back up to right
4. Move the eyes in an arc from 9-3 passing through 12; and back to 9 passing through 12
5. Move the eyes in an arc from 9-3 passing through 6; and back to 9 passing through 6
After any of the above exercises, keep the eyes closed and rub the palms together to create heat. Then cup the warm palms over the closed eyes. The heat will soothe the eyes. Here’s looking at ya….
Feet will follow next week…..
Wednesday, May 26, 2010
YOGA NUGGETS
Wake Up the Whole Body
When doing poses we may notice that one side of our body is more flexible or stronger or more balanced. Usually it is the side we use the most in daily life. This is known as your Dominant Side. For example: Right handed people tend to do everything with their right hand-write, lift things, etc. For left handed people, it is your left side usually that has been developed. We want to wake up the non-dominant side which enhances our brain power as well. I was first introduced to this Dominant/Non-dominant concept and exercise by Dr. Jean Houston.
Start by taking a step forward with your non-dominant foot and see how it feels! It may feel weird or uncoordinated. Now stand with feet parallel, raise both arms out in front of you. Turn your wrists side to side and then “play piano” with your fingers of both hands at the same time, moving your fingers from thumb to pinky and pinky back to thumb. What do you notice between the dominant and non-dominant hands? Arms down and move only your non-dominant side: hands, arms, shoulders, feet, legs, hips, in varying motions and directions, all at the same time. Do this for several minutes. The longer the better. This will stimulate nerve impulses in your brain, waking up those that have been sleeping on the non-dominant side. When you stop the movements, stand still with your eyes closed and again, what do you notice? Keeping your eyes closed raise your arms repeat the wrist and finger exercise from above. What do you notice? Spend the next week, doing small things, like opening a door, or brushing your teeth with your non-dominate hand , and start walking with you non-dominant foot. Doing this on a daily basis for a few minutes, can enhance and open up your thoughts and perceptions expanding them in new and different ways. Here’s to feeling whole…..and awake….Enjoy…
When doing poses we may notice that one side of our body is more flexible or stronger or more balanced. Usually it is the side we use the most in daily life. This is known as your Dominant Side. For example: Right handed people tend to do everything with their right hand-write, lift things, etc. For left handed people, it is your left side usually that has been developed. We want to wake up the non-dominant side which enhances our brain power as well. I was first introduced to this Dominant/Non-dominant concept and exercise by Dr. Jean Houston.
Start by taking a step forward with your non-dominant foot and see how it feels! It may feel weird or uncoordinated. Now stand with feet parallel, raise both arms out in front of you. Turn your wrists side to side and then “play piano” with your fingers of both hands at the same time, moving your fingers from thumb to pinky and pinky back to thumb. What do you notice between the dominant and non-dominant hands? Arms down and move only your non-dominant side: hands, arms, shoulders, feet, legs, hips, in varying motions and directions, all at the same time. Do this for several minutes. The longer the better. This will stimulate nerve impulses in your brain, waking up those that have been sleeping on the non-dominant side. When you stop the movements, stand still with your eyes closed and again, what do you notice? Keeping your eyes closed raise your arms repeat the wrist and finger exercise from above. What do you notice? Spend the next week, doing small things, like opening a door, or brushing your teeth with your non-dominate hand , and start walking with you non-dominant foot. Doing this on a daily basis for a few minutes, can enhance and open up your thoughts and perceptions expanding them in new and different ways. Here’s to feeling whole…..and awake….Enjoy…
Wednesday, May 19, 2010
YOGA MUSINGS
Yoga Pizza
Did you ever notice how many Pizza Places there are? With the same basic ingredients, pizza can look and taste different from place to place. The same with Yoga. Today, there are Yoga studios and teachers everywhere. The basic Yoga ingredients taught with different styles and personalities- one yoga studio may have 5 Yoga teachers, and each one puts their individual spin and postures in their classes- from calm and meditative to strenuous and fast paced and everything in between. If you are still looking for that “Perfect Yoga Pizza”, get a taste of something new you haven’t tried yet. Not every Yoga style suits everyone; however, everyone can usually find the style or combination of styles that feels good to them. Everyone enjoys a good pizza. Enjoy your Yoga.
Did you ever notice how many Pizza Places there are? With the same basic ingredients, pizza can look and taste different from place to place. The same with Yoga. Today, there are Yoga studios and teachers everywhere. The basic Yoga ingredients taught with different styles and personalities- one yoga studio may have 5 Yoga teachers, and each one puts their individual spin and postures in their classes- from calm and meditative to strenuous and fast paced and everything in between. If you are still looking for that “Perfect Yoga Pizza”, get a taste of something new you haven’t tried yet. Not every Yoga style suits everyone; however, everyone can usually find the style or combination of styles that feels good to them. Everyone enjoys a good pizza. Enjoy your Yoga.
Wednesday, May 5, 2010
YOGA NUGGETS
Perfection in Modification…
Maui continues its morning magic with 18 students appearing to find their own level of yoga perfection. I guide students into a posture or pose with a basic show of that pose : how the arms or legs or spine are placed and aligned. However, it is important to offer modified positions for students who aren’t capable of reaching the pose fully. The aim is not to be in a perfect pose. It is to find the perfection that is in you as you move into the pose still receiving its benefits without strain or discomfort.
For example, in the balance or tree pose, we usually see the person with the inner sole of one foot pressed against the inner thigh of the standing leg. When I instruct the balance pose, I modify it with options for those not able to bend their knee, or who have difficulty with balance. My classes are outside on a lawn without any props or walls to lean on, therefore it helps to modify the pose in ways that allow students to begin finding their body’s balancing point.
With a visual focus on a fixed point in front of you, or on the ground, I ask the students to laser into that spot as if it is the only thing in the world. Bring their attention and energy to that spot and stay focused on it throughout the pose. Then walk forward on one leg, feeling it become a solid pillar supporting them. The other leg is free to enhance the balance of the standing leg which can be done in a variety of positions: (1) keep the big toe of the free leg lightly touching the ground. This is excellent for those with extremely poor balance. It is a security blanket and as they gain confidence in their balance they lift the toe a little each time. (2) wrap the free leg around the ankle of the standing leg. (3) move the free leg up the standing leg to find your balance place WITHIN YOU. The standing leg has a relaxed knee in all these positions to also ease any strain on the low back.
Some arm positions: (1)arms next to body;(2) arms stretched out shoulder height (3) arms straight up, palms together fingers pointed to the sky; (4) one arm arched overhead the other curved below the abdomen, creating a circle, then rotate the direction of the circle moving the other arm overhead and the other below.
When the body wants to go in other directions, lean into the inside of the standing foot and LASER BEAM into your FOCUS SPOT, bring the arms down closer to your sides instead of flailing them . The body begins to calm down the longer you focus on the spot. Like in life, we have many distractions throwing us off balance. When we stay focused, the balance returns.
Please go to the side bar and Click on the VIDEO CLIP from my DVD instructing the BALANCE AND FOCUS pose....Have a great Yoga day…..
Maui continues its morning magic with 18 students appearing to find their own level of yoga perfection. I guide students into a posture or pose with a basic show of that pose : how the arms or legs or spine are placed and aligned. However, it is important to offer modified positions for students who aren’t capable of reaching the pose fully. The aim is not to be in a perfect pose. It is to find the perfection that is in you as you move into the pose still receiving its benefits without strain or discomfort.
For example, in the balance or tree pose, we usually see the person with the inner sole of one foot pressed against the inner thigh of the standing leg. When I instruct the balance pose, I modify it with options for those not able to bend their knee, or who have difficulty with balance. My classes are outside on a lawn without any props or walls to lean on, therefore it helps to modify the pose in ways that allow students to begin finding their body’s balancing point.
With a visual focus on a fixed point in front of you, or on the ground, I ask the students to laser into that spot as if it is the only thing in the world. Bring their attention and energy to that spot and stay focused on it throughout the pose. Then walk forward on one leg, feeling it become a solid pillar supporting them. The other leg is free to enhance the balance of the standing leg which can be done in a variety of positions: (1) keep the big toe of the free leg lightly touching the ground. This is excellent for those with extremely poor balance. It is a security blanket and as they gain confidence in their balance they lift the toe a little each time. (2) wrap the free leg around the ankle of the standing leg. (3) move the free leg up the standing leg to find your balance place WITHIN YOU. The standing leg has a relaxed knee in all these positions to also ease any strain on the low back.
Some arm positions: (1)arms next to body;(2) arms stretched out shoulder height (3) arms straight up, palms together fingers pointed to the sky; (4) one arm arched overhead the other curved below the abdomen, creating a circle, then rotate the direction of the circle moving the other arm overhead and the other below.
When the body wants to go in other directions, lean into the inside of the standing foot and LASER BEAM into your FOCUS SPOT, bring the arms down closer to your sides instead of flailing them . The body begins to calm down the longer you focus on the spot. Like in life, we have many distractions throwing us off balance. When we stay focused, the balance returns.
Please go to the side bar and Click on the VIDEO CLIP from my DVD instructing the BALANCE AND FOCUS pose....Have a great Yoga day…..
Wednesday, April 28, 2010
YOGA MUSINGS
Reflections on Inner Landscapes...
Today was another Maui postcard day…30 students spread their towels on the lush plush green lawn. The extremely low tide due to full moon exposed the lava and fishponds close to shore. The air was calm, quiet and gentle matching out bodymindspirits. Inhaling our surroundings, our eyes closed, we gently breathed into our own inner landscape filled with mountains, oceans, sky, sun, the beauty of nature again matching our surroundings. Breathing and stretching from within, we begin to sense an unlimited expansiveness. Eyes closed takes away distractions and physical markers that we think we need our body to reach. Instead, seeing within allows the body to seek and find its own natural level of a comfortable stretch effortlessly.
Enjoy the journey inside and out…..
Today was another Maui postcard day…30 students spread their towels on the lush plush green lawn. The extremely low tide due to full moon exposed the lava and fishponds close to shore. The air was calm, quiet and gentle matching out bodymindspirits. Inhaling our surroundings, our eyes closed, we gently breathed into our own inner landscape filled with mountains, oceans, sky, sun, the beauty of nature again matching our surroundings. Breathing and stretching from within, we begin to sense an unlimited expansiveness. Eyes closed takes away distractions and physical markers that we think we need our body to reach. Instead, seeing within allows the body to seek and find its own natural level of a comfortable stretch effortlessly.
Enjoy the journey inside and out…..
Wednesday, April 21, 2010
YOGA NUGGETS & MUSINGS
Each week I will be posting some “YOGA NUGGETS “-small tidbits of information- or YOGA MUSINGS – ideas and concepts to ponder- about Yoga and how it complements Life.
YOGA NUGGET
Breathe, Breathe in the Air….
Today was a picture perfect Maui Morning…the sun high and bright, the air a delicate warm with gentle to hardly any breezes..Finally, the wind has calmed. And so did our Spiritually Mindful Bodies as we BREATHED in the wonderful Ocean air…...Breathing is the foundation of life and so it is with Yoga. Using 3-part breathing gives one a fullness in the body as we fill the abdominal area like a balloon, then follow the breath as it flows up through the center of our body expanding the ribcage and then the lungs…The lungs inflate expanding the chest. On the exhale, the air flows out of the lungs with the sensation of a balloon deflating, ribs contract and the abdominal muscles compress into the lower back. This helps relieve low back tension as well. Continue this breathing pattern for several rounds keeping an equal inhale and exhale rhythm. Counting helps keep you focused on your breathing.Notice the difference with eyes opened and eyes closed.
Enjoy your breath….it is one of the most precious Gifts of Life.
YOGA NUGGET
Breathe, Breathe in the Air….
Today was a picture perfect Maui Morning…the sun high and bright, the air a delicate warm with gentle to hardly any breezes..Finally, the wind has calmed. And so did our Spiritually Mindful Bodies as we BREATHED in the wonderful Ocean air…...Breathing is the foundation of life and so it is with Yoga. Using 3-part breathing gives one a fullness in the body as we fill the abdominal area like a balloon, then follow the breath as it flows up through the center of our body expanding the ribcage and then the lungs…The lungs inflate expanding the chest. On the exhale, the air flows out of the lungs with the sensation of a balloon deflating, ribs contract and the abdominal muscles compress into the lower back. This helps relieve low back tension as well. Continue this breathing pattern for several rounds keeping an equal inhale and exhale rhythm. Counting helps keep you focused on your breathing.Notice the difference with eyes opened and eyes closed.
Enjoy your breath….it is one of the most precious Gifts of Life.
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