Has your world been shaken up? See it upside down!
Posted by Charlotte Dodson for Health + Wellbeing - Sun, 02 Oct 2011 11:08
By Charlotte Dodson
Photography by Louisa Seton
Wearing Tluxe
Feel like your life has been turned upside-down? Life really has a funny way of handing out lessons, but sometimes that blessing in disguise isn't always clear in the beginning of its course through your existence. Sometimes we can subconsciously hold ourselves back from doing what we really want to achieve and experience in life, whether it be applying for your ultimate career, having the courage to try something new, or simply to embrace the world you're currently inhabiting, especially if it's been turned into a bit of an emotional minefield! Viewing the world from another angle could give you all of the perspective and appreciation you need to be bold and courageous. Yoga gives you all of the tools to help deal with life's endlessly-varied situations - teaching us to drop all expectations, and make the most of every experience that comes our way ... a life lesson to be grateful for, on a moment-to-moment basis.
Don't let fear and confrontation scare you away from truly living that ultimate dream. Even if you fall, or struggle, don't be self-judgmental - pick yourself up again, take a calming breath, and embody the vision you wish to bring to life!
But how can we really release our anxious thoughts; drop our worries and face life with an inner smile? With the practice of yoga, the body shapes we create can not only be physical challenging, but mentally and emotionally as well. As we master these physical formations, we begin to find the courage and strength to simultaneously 'shape' our manifestation abilities. It'll give you the power to live for the Now, no matter what life has thrown your way!
Follow this step by step routine to build strength and endurance, and to develop courage and a sense of freedom - both in your practice and everyday life. See life from an upside down perspective in order to see your opportunities from every situation; you never know what may come of it, as you'll become increasingly-more fearless, releasing anxiety so as to allow yourself to make the most of every living moment. You've got nothing to lose, life is what YOU make it, and how you deal with the challenges and possibilities of your living day.
FOCUS
First of all, you need to become internally-focused. The breath is your key to living every moment, and allows you to stay inwardly concentrated. Forward bends strengthen your body, and encourage you to turn within and focus on how you truly feel.
Start with your feet hip distant apart, with your knees bend slightly. Hang off your hips and draw your torso down towards the floor. Keep your chin tucked into your throat and ground your feet into the earth. Keep your legs active and belly strong. Allow your eyes and face to soften as you breath deeply. As you hang off your hips, bring your attention to your breathing. As you inhale, expand your body, and as you exhale, allow your torso to drop deeply towards the floor, with your belly active. Hold this pose and breathe deeply for 5-10 breaths.
INNER STRENGTH
Warrior 1 is a strengthening pose - it'll give you power, determination and courage to do what you positively choose to accomplish with your time.
From the top of your mat, lunge your left leg back one leg distant back. Ground your back toes, and press firmly through your front foot. Keep your front knee bend (knee stacked on top of your ankle bone) and back leg charged and straight. Keep your hips square to the top of your mat, and inhale your arms up over head, with your palms together. Either take your gaze forward or up to your thumbs if you have your balance. Breathe deeply and hold for 5-10 breaths. To release, inhale your back foot to the top of your mat, and repeat on the other side.
TURN INSIDE OUT
Back bends allow you to embrace every moment and opportunity. Go for your goals, you may never get the chance again.
Lay on your back. Bring your feet hip distant apart, and keep your feet firmly pressed down into the floor. On your exhale, roll your lower, middle and chest up towards the ceiling. Roll your shoulders under and interlace your hands together (alternatively keep your palms pressing
into the floor). Imagine you're squeezing a brick in-between your legs to work your inner leg muscles. Keep your chest lifting up towards your chin, and tuck your chin in towards your throat. Keep your hips lifting up and your buttocks soft. Hold and breathe deeply for 5-10 breaths and repeat another 2-3 times. To release, roll down mindfully on your exhale.
TURN UPSIDE DOWN
Inversions allow you to turn upside down, viewing the world from another perspective! You need to be brave and go for it, with grace and ease.
This need pose will be worked in variations. Please stay at your level, and in time, like any situation, it'll open up when you're ready.
Headstands require a very strong upper body and core to hold your whole body weight. Start on your knees, and bring your finger tips across to each elbow. Keep your elbows shoulder distant and interlock your hands tightly. Roll your shoulders away from your ears, and press your fist down and away from your body. Either stay here, or alternatively, lift up into 'downward facing dog'.
Hips high and drop your head down (not touching the floor). Activate your legs (keep your knees bent if your lower back if tender), belly and arms. Hold and breathe deeply for 5 breaths - 2 minutes. When you're comfortably holding for 2 minutes you may move to the next variation.
Press your palms flat at shoulder distant apart, elbows inline. Now keeping your chin tucked into your throat (always), drop the top of your head lightly above your hands to create a triangle (with your hands being the base, and your head being the top point). Lift your head straight up off the floor on your inhale, and gently place back down in between your hands on your exhale. Repeat this a few times, notice how strong your foundation needs to remain in order to keep pressure away from your head. You should only have about 30% of weight on your head, the rest is in your body strength. You may have a wall behind you for this next variation.
ONLY if that feels solid and you can maintain the previous options move to this one. Keep your head on the floor, with your shoulders lifting up slowly walk your legs in towards your hands. As you do this, keep your hips lifting up to the sky and belly very strong, without jumping. If you jump, you'll miss out your core strength and it'll be uncontrolled. When you walk your feet to your hands, tuck one knee into your belly, and possibly both knees squeezing into your belly, with your feet hovering away from the floor. Hold and breathe deeply for 5-10 breaths.
To release, lightly bring your legs back down into downward facing dog. Shake your head gently from side to side to release your neck.
REFLECT
Rest down into child pose. By giving yourself time out, to reflect and truly be aware of how you're feeling, this restful boost to could give you the moments where you may change your mind-set and go for life. Sometimes we can be so busy being 'in' a situation, and be unaware of our fear and insecurities.
Come into a kneeling pose and sit back gently onto your heels. Ground down onto your feet at the same time lengthen your arms out in front of you. Keep your shoulders down, and your forehead resting onto the floor. Hold and breathe deeply for 10-20 breaths.
RELAX
After your sequence, it's important to absorb your practice emotionally and mentally too. Lay flat in 'savasana', palms face upwards and feet naturally roll out to the side. If your lower back is sore, place a cushion under your knees. Cover your body and eyes to stay within
yourself. Allow your whole body to 'drop' and relax into the earth. Just be the depth, sound and rhythm of your breathing. Lay still, quietly and relaxed, for approx 5-10 minutes.
After savasana, roll out to your right side and up into a cross legged sitting position. Bring your hands together at the centre of your chest. Bow your head down slightly, keeping your spine upright and strong. Keep your eyes closed as you take you gaze internally to the centre of your chest, it's your inner heart, your feeling heart.
Give yourself a few moments for a prayer, a positive intention knowing that you have the courage and bravery to live life to its fullest, even if it's been turned upside down. Namaste.
Photography by Louisa Seton
Wearing Tluxe
Feel like your life has been turned upside-down? Life really has a funny way of handing out lessons, but sometimes that blessing in disguise isn't always clear in the beginning of its course through your existence. Sometimes we can subconsciously hold ourselves back from doing what we really want to achieve and experience in life, whether it be applying for your ultimate career, having the courage to try something new, or simply to embrace the world you're currently inhabiting, especially if it's been turned into a bit of an emotional minefield! Viewing the world from another angle could give you all of the perspective and appreciation you need to be bold and courageous. Yoga gives you all of the tools to help deal with life's endlessly-varied situations - teaching us to drop all expectations, and make the most of every experience that comes our way ... a life lesson to be grateful for, on a moment-to-moment basis.
Don't let fear and confrontation scare you away from truly living that ultimate dream. Even if you fall, or struggle, don't be self-judgmental - pick yourself up again, take a calming breath, and embody the vision you wish to bring to life!
But how can we really release our anxious thoughts; drop our worries and face life with an inner smile? With the practice of yoga, the body shapes we create can not only be physical challenging, but mentally and emotionally as well. As we master these physical formations, we begin to find the courage and strength to simultaneously 'shape' our manifestation abilities. It'll give you the power to live for the Now, no matter what life has thrown your way!
Follow this step by step routine to build strength and endurance, and to develop courage and a sense of freedom - both in your practice and everyday life. See life from an upside down perspective in order to see your opportunities from every situation; you never know what may come of it, as you'll become increasingly-more fearless, releasing anxiety so as to allow yourself to make the most of every living moment. You've got nothing to lose, life is what YOU make it, and how you deal with the challenges and possibilities of your living day.
FOCUS
First of all, you need to become internally-focused. The breath is your key to living every moment, and allows you to stay inwardly concentrated. Forward bends strengthen your body, and encourage you to turn within and focus on how you truly feel.Start with your feet hip distant apart, with your knees bend slightly. Hang off your hips and draw your torso down towards the floor. Keep your chin tucked into your throat and ground your feet into the earth. Keep your legs active and belly strong. Allow your eyes and face to soften as you breath deeply. As you hang off your hips, bring your attention to your breathing. As you inhale, expand your body, and as you exhale, allow your torso to drop deeply towards the floor, with your belly active. Hold this pose and breathe deeply for 5-10 breaths.
INNER STRENGTH
Warrior 1 is a strengthening pose - it'll give you power, determination and courage to do what you positively choose to accomplish with your time.From the top of your mat, lunge your left leg back one leg distant back. Ground your back toes, and press firmly through your front foot. Keep your front knee bend (knee stacked on top of your ankle bone) and back leg charged and straight. Keep your hips square to the top of your mat, and inhale your arms up over head, with your palms together. Either take your gaze forward or up to your thumbs if you have your balance. Breathe deeply and hold for 5-10 breaths. To release, inhale your back foot to the top of your mat, and repeat on the other side.
TURN INSIDE OUT
Back bends allow you to embrace every moment and opportunity. Go for your goals, you may never get the chance again.
Lay on your back. Bring your feet hip distant apart, and keep your feet firmly pressed down into the floor. On your exhale, roll your lower, middle and chest up towards the ceiling. Roll your shoulders under and interlace your hands together (alternatively keep your palms pressing
into the floor). Imagine you're squeezing a brick in-between your legs to work your inner leg muscles. Keep your chest lifting up towards your chin, and tuck your chin in towards your throat. Keep your hips lifting up and your buttocks soft. Hold and breathe deeply for 5-10 breaths and repeat another 2-3 times. To release, roll down mindfully on your exhale.
TURN UPSIDE DOWN
Inversions allow you to turn upside down, viewing the world from another perspective! You need to be brave and go for it, with grace and ease.
This need pose will be worked in variations. Please stay at your level, and in time, like any situation, it'll open up when you're ready.
Headstands require a very strong upper body and core to hold your whole body weight. Start on your knees, and bring your finger tips across to each elbow. Keep your elbows shoulder distant and interlock your hands tightly. Roll your shoulders away from your ears, and press your fist down and away from your body. Either stay here, or alternatively, lift up into 'downward facing dog'.
Hips high and drop your head down (not touching the floor). Activate your legs (keep your knees bent if your lower back if tender), belly and arms. Hold and breathe deeply for 5 breaths - 2 minutes. When you're comfortably holding for 2 minutes you may move to the next variation.
Press your palms flat at shoulder distant apart, elbows inline. Now keeping your chin tucked into your throat (always), drop the top of your head lightly above your hands to create a triangle (with your hands being the base, and your head being the top point). Lift your head straight up off the floor on your inhale, and gently place back down in between your hands on your exhale. Repeat this a few times, notice how strong your foundation needs to remain in order to keep pressure away from your head. You should only have about 30% of weight on your head, the rest is in your body strength. You may have a wall behind you for this next variation.
ONLY if that feels solid and you can maintain the previous options move to this one. Keep your head on the floor, with your shoulders lifting up slowly walk your legs in towards your hands. As you do this, keep your hips lifting up to the sky and belly very strong, without jumping. If you jump, you'll miss out your core strength and it'll be uncontrolled. When you walk your feet to your hands, tuck one knee into your belly, and possibly both knees squeezing into your belly, with your feet hovering away from the floor. Hold and breathe deeply for 5-10 breaths.
To release, lightly bring your legs back down into downward facing dog. Shake your head gently from side to side to release your neck.
REFLECT
Rest down into child pose. By giving yourself time out, to reflect and truly be aware of how you're feeling, this restful boost to could give you the moments where you may change your mind-set and go for life. Sometimes we can be so busy being 'in' a situation, and be unaware of our fear and insecurities.Come into a kneeling pose and sit back gently onto your heels. Ground down onto your feet at the same time lengthen your arms out in front of you. Keep your shoulders down, and your forehead resting onto the floor. Hold and breathe deeply for 10-20 breaths.
RELAX
After your sequence, it's important to absorb your practice emotionally and mentally too. Lay flat in 'savasana', palms face upwards and feet naturally roll out to the side. If your lower back is sore, place a cushion under your knees. Cover your body and eyes to stay withinyourself. Allow your whole body to 'drop' and relax into the earth. Just be the depth, sound and rhythm of your breathing. Lay still, quietly and relaxed, for approx 5-10 minutes.
After savasana, roll out to your right side and up into a cross legged sitting position. Bring your hands together at the centre of your chest. Bow your head down slightly, keeping your spine upright and strong. Keep your eyes closed as you take you gaze internally to the centre of your chest, it's your inner heart, your feeling heart. Give yourself a few moments for a prayer, a positive intention knowing that you have the courage and bravery to live life to its fullest, even if it's been turned upside down. Namaste.
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