How to find balance and clear direction
Posted by Charlotte Dodson for Health + Wellbeing - Tue, 22 Nov 2011 15:15
By Charlotte Dodson
Photography Louisa Seton
Wearing Tluxe
As the silly season approaches, there are times where life's daily responsibilities can escape our attention, and we find ourselves already in the holiday mode of socializing (along with plenty of late nights)! There are simple ways to remain balanced amidst the chaos, methods of finding clarity whilst holding clear thoughts for your life direction. With a calm and reasonable 'mind-set' of healthy and gentle thoughts, we need to then stand back and observe our behavioural patterns and see our daily habits from the "outside-in". In order to assist you in keeping a steady and centered mind about you, this next 'balancing' sequence will allow you to remain focused and actively alert, enabling you to stay level-headed for all manner of situations and endeavours. It will also bring you back to a kind and centered place of health and well being within yourself.
Here's how! The following sequence is pretty challenging, please work into it in stages; don't worry if you need to stay at the basic level, this proficiency will build slowly over time. Some days will be easier than others - the key is to practice often, building up and establishing a maintenance program to assist your body's balance and harmony.
Balancing leg lift
It's a great test to try standing on one foot. It shows your stronger side and whether you can focus and concentrate fully on your breathing.
Come in and out of the pose as you need to - your stamina will build up over time and you'll find that the more you practice, the longer you'll be able to hold the shape! Start at the top of your mat, feet together. Bring your weight onto your left foot, with leg and belly active. Take your gaze to one point directly ahead of you. As you inhale, raise your right foot up and away from the floor with your knee bent up at a right angle. Bring your left hand to your left hip bone. Slightly wrap your right arm around your right shin bone. Keep your spine upright (try not to tilt backwards). Belly active to protect your lower spine. Hold and breathe deeply for 5-10 breaths before repeating sides.
Balancing tree pose (vriksasana)
This is the perfect pose to keep your feet firmly grounded. When we're fully grounded and 'in the moment', this stability can give us the clarity to move forward into our next decision, without delay nor undue haste.
As an option, you can move from the previous pose into this one. Otherwise, begin at the top of your mat, with your feet together. Bring your weight into your left side ( foot, leg and torso). Inhale your right foot onto your left ankle bone, knee out wide (to open your hip). Keep your eyes looking softly at one point ahead of you. You can breathe and hold here; alternatively, inhale your foot either below or above (not on your knee) your knee cap. Press your inner foot into your inner thigh muscle to hold yourself into the pose. your hands can stay onto your hips, or inhale your arms up over your head into prayer. Exhale to release your foot and arms back down. To challenge yourself further, you can take your gaze up to your thumbs or even close your eyes for inner balance and clarity. Remember that yoga is a journey, it's inspirational to know where you can travel to along this path. Hold your chosen variation for 5-10 breaths, and repeat the same variation on the other side.
Balancing eagle pose (garudasana)
The king of the bird poses, this 'eagle pose' represents sharp and clear vision, much like the bird itself. The goal of this pose is to compress everything together and keep it in one line - shoulders, hips, knees and ankles. This pose keeps you alert, and helps the mind to focus on one direction in life. It has the power to build concentration, focus and grace, with both your mind and body in alignment.
Begin in 'tadasana', your mountain pose - top of the mat with your feet together, and spine upright. Take your gaze softly (dristi point) to a mark directly ahead of you, and keep your eyes focused on that point. Either keep your hands together into prayer at the centre of your chest, or bring your left arm and cross it with your right arm, making sure that the left is in front of the right arm. Keep your right arm in the crook of your left arm. Now get the palms of your hands to face each other, and have the thumbs facing out. Slightly bend your left knee and lift your right leg off the ground, still planting left foot firmly on the ground. Take your right leg and cross your right thigh over your left thigh, then wrap your right foot around your left lower calf. Don't worry if this foot hoovers, in time it'll wrap all the way around your calf muscle. Make sure that the arms are perpendicular to the floor, and hold for 5-10 breaths. Inhale to get into the pose, and exhale to release back to standing. Repeat with reverse arms and legs.
Warrior III (virabhadrasana)
Embody the strength, power and determination of this challenging warrior pose. Work with the variations, and stay where it's most comfortable for you. There's a fine line to 'working your edge' - reach your limit, without being lazy nor overdoing it.
Start in 'tadasana', top of your mat. Your eyes find a point directly ahead of you. Keep your hips square at all times to the top of your mat. Your legs and belly are alert and active. From your hips, pivot forward slightly, keep your shoulders rolling back and bring all your weight strongly onto your left side. Point your right foot behind you, either stay here, or bring your hands onto your hips and raise your back leg away from the floor. Make sure you keep your spine long (don't scrunch your lower back). Keep your chest open, with your back leg and upper torso in one straight line, parallel to the floor. Hold and breathe for 5-10 breaths before lowing your leg back to the top of your mat on your exhale. Shake your legs out before repeating to the other side.
Rest pose (savasana)
This has been a strong and challenging practice, both mentally and physically. Always remember to take it slowly, allowing your body and mind to fully absorb its benefits. It's time for a well deserved rest pose. Lay back flat with your feet and arms rolling outwardly for at least 5-10 minutes. This ensures that you digest the practice you've just completed. If your lower back is feeling tender, place a cushion underneath your knees. Close your eyes and take long deep breaths, melting into the earth.
After your savasana, bend both knees and roll out to the right side. Lay there for a few moments, reflecting. If you can, keep your eyes closed as you 'feel' your way back up into a cross-legged sitting posture. Hands join together into prayer and bow your head down slightly. Give yourself moments of gratitude, kindness and peacefulness. Now you can go about your day, calm and balanced. Namaste.
Photography Louisa Seton
Wearing Tluxe
As the silly season approaches, there are times where life's daily responsibilities can escape our attention, and we find ourselves already in the holiday mode of socializing (along with plenty of late nights)! There are simple ways to remain balanced amidst the chaos, methods of finding clarity whilst holding clear thoughts for your life direction. With a calm and reasonable 'mind-set' of healthy and gentle thoughts, we need to then stand back and observe our behavioural patterns and see our daily habits from the "outside-in". In order to assist you in keeping a steady and centered mind about you, this next 'balancing' sequence will allow you to remain focused and actively alert, enabling you to stay level-headed for all manner of situations and endeavours. It will also bring you back to a kind and centered place of health and well being within yourself.
Here's how! The following sequence is pretty challenging, please work into it in stages; don't worry if you need to stay at the basic level, this proficiency will build slowly over time. Some days will be easier than others - the key is to practice often, building up and establishing a maintenance program to assist your body's balance and harmony.
Balancing leg lift
It's a great test to try standing on one foot. It shows your stronger side and whether you can focus and concentrate fully on your breathing.
Come in and out of the pose as you need to - your stamina will build up over time and you'll find that the more you practice, the longer you'll be able to hold the shape! Start at the top of your mat, feet together. Bring your weight onto your left foot, with leg and belly active. Take your gaze to one point directly ahead of you. As you inhale, raise your right foot up and away from the floor with your knee bent up at a right angle. Bring your left hand to your left hip bone. Slightly wrap your right arm around your right shin bone. Keep your spine upright (try not to tilt backwards). Belly active to protect your lower spine. Hold and breathe deeply for 5-10 breaths before repeating sides.
Balancing tree pose (vriksasana)
This is the perfect pose to keep your feet firmly grounded. When we're fully grounded and 'in the moment', this stability can give us the clarity to move forward into our next decision, without delay nor undue haste.As an option, you can move from the previous pose into this one. Otherwise, begin at the top of your mat, with your feet together. Bring your weight into your left side ( foot, leg and torso). Inhale your right foot onto your left ankle bone, knee out wide (to open your hip). Keep your eyes looking softly at one point ahead of you. You can breathe and hold here; alternatively, inhale your foot either below or above (not on your knee) your knee cap. Press your inner foot into your inner thigh muscle to hold yourself into the pose. your hands can stay onto your hips, or inhale your arms up over your head into prayer. Exhale to release your foot and arms back down. To challenge yourself further, you can take your gaze up to your thumbs or even close your eyes for inner balance and clarity. Remember that yoga is a journey, it's inspirational to know where you can travel to along this path. Hold your chosen variation for 5-10 breaths, and repeat the same variation on the other side.
Balancing eagle pose (garudasana)
The king of the bird poses, this 'eagle pose' represents sharp and clear vision, much like the bird itself. The goal of this pose is to compress everything together and keep it in one line - shoulders, hips, knees and ankles. This pose keeps you alert, and helps the mind to focus on one direction in life. It has the power to build concentration, focus and grace, with both your mind and body in alignment.Begin in 'tadasana', your mountain pose - top of the mat with your feet together, and spine upright. Take your gaze softly (dristi point) to a mark directly ahead of you, and keep your eyes focused on that point. Either keep your hands together into prayer at the centre of your chest, or bring your left arm and cross it with your right arm, making sure that the left is in front of the right arm. Keep your right arm in the crook of your left arm. Now get the palms of your hands to face each other, and have the thumbs facing out. Slightly bend your left knee and lift your right leg off the ground, still planting left foot firmly on the ground. Take your right leg and cross your right thigh over your left thigh, then wrap your right foot around your left lower calf. Don't worry if this foot hoovers, in time it'll wrap all the way around your calf muscle. Make sure that the arms are perpendicular to the floor, and hold for 5-10 breaths. Inhale to get into the pose, and exhale to release back to standing. Repeat with reverse arms and legs.
Warrior III (virabhadrasana)
Embody the strength, power and determination of this challenging warrior pose. Work with the variations, and stay where it's most comfortable for you. There's a fine line to 'working your edge' - reach your limit, without being lazy nor overdoing it.Start in 'tadasana', top of your mat. Your eyes find a point directly ahead of you. Keep your hips square at all times to the top of your mat. Your legs and belly are alert and active. From your hips, pivot forward slightly, keep your shoulders rolling back and bring all your weight strongly onto your left side. Point your right foot behind you, either stay here, or bring your hands onto your hips and raise your back leg away from the floor. Make sure you keep your spine long (don't scrunch your lower back). Keep your chest open, with your back leg and upper torso in one straight line, parallel to the floor. Hold and breathe for 5-10 breaths before lowing your leg back to the top of your mat on your exhale. Shake your legs out before repeating to the other side.
Rest pose (savasana)
This has been a strong and challenging practice, both mentally and physically. Always remember to take it slowly, allowing your body and mind to fully absorb its benefits. It's time for a well deserved rest pose. Lay back flat with your feet and arms rolling outwardly for at least 5-10 minutes. This ensures that you digest the practice you've just completed. If your lower back is feeling tender, place a cushion underneath your knees. Close your eyes and take long deep breaths, melting into the earth.After your savasana, bend both knees and roll out to the right side. Lay there for a few moments, reflecting. If you can, keep your eyes closed as you 'feel' your way back up into a cross-legged sitting posture. Hands join together into prayer and bow your head down slightly. Give yourself moments of gratitude, kindness and peacefulness. Now you can go about your day, calm and balanced. Namaste.
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