Trust Yourself YOGA WITH FERNANDA
Through the practice of yoga we seek to find balance and harmony. One of the many benefits you can find in this practice is self trust. For your practice today, we have chosen balancing poses that challenge your body and your mind.
As you move in and out of the poses, resolve to remain focused on your breath. Bring your awareness inwards, find a breath that is calm, deep, natural and unforced. Observe how as the breath slows down and the mind follows and can also rest. When the mind finds this space of equilibrium and equanimity, you can notice when a disempowering belief appears.
“I can’t do this”, “I’m not strong enough, flexible enough, _______”, or whatever fills the blank.
If these thoughts appear, replace them with “I am powerful, I am unlimited, I am divine”.
Remember that yoga is a journey, and every journey takes time, so if you fall out of the pose, come right back up! Enjoy your path and have fun with it. It is not about perfection, it’s about finding the connection with your already perfect self, and strengthening this relationship so your self trust can become stronger.
Toe Balance – Prapadasana
Start at the top of your mat with your feet together, big toes touching. Reach your arms forward, (parallel to the floor). With control, lift your heels off the mat; slowly begin to bend your knees and sink your hips, so that your glutes can rest on your heels. Your knees can hover parallel to the floor, or if the balance is really challenging, you can lower them all the way down in front of you (this will bring a bigger stretch to the feet).
The arms may come one at a time on top of your thighs. If you feel like your balance is strong enough and you want a little more challenge, bring your palms to touch in your heart center and close your eyes.
To release, bring your hands down to the floor and see how controlled you can bring your buttocks to the ground.
Holding time: 30 sec to 1 minute
This pose helps with memory and concentration. It stimulates and strengthens the feet and ankles, which allow us to walk life with clarity, strength and flexibility.
Nachtrag schwere Variante – Eka Pada Utkatasana
How to: Begin inmountain pose. Lift your left legand place your left ankle on your right knee. Lean forward slightly and slowly lower your hips by bendingthe standing leg. Place your hands in prayer position, and gently use your left elbow to push yourleft knee towards the floor to stretch the left hip.
Make sure your tailbone is tucked down towards theground, and that your belly is sucked in towardsyour spine. Look straight ahead with your chest reachingtowards the front of the room. Relax your shoulders. To come out, on an exhale, slowly lower your leg andstraighten up into mountain pose.
Benefits: Stretches the hips and lower back. Strengthensthe thigh, ankle and calve muscles.
Seated Twist – Ardha matsyendrasana
Sit on the floor with your legs straight in front of you, you can place a blanket under your buttucks for more support and space. Bend your knees and place the soles of the feet on the floor. Slide your left foot under your right leg, so your heel moves towards your right glute. Rest that leg on the floor. Step your right foot on the outside of your left thigh. The right knee pointing straight up to the ceiling.
Press your right hand on the floor right behind you. Take a full breath in and lengthen the spine. As you exhale, twist towards your right leg and place your left elbow on the outside of your right knee. You also can hug your right knee. After that touch it with the inside of your left forearm. After that you get an easier twist. As you inhale, lengthen the tailbone towards the floor and the crown of your head towards the sky. As you exhale see if you can twist a little deeper. The head moves in the same direction of the twist, take your gaze past your right shoulder. Distribute the twist throughout the whole spine.
Don’t forget to breathe!
To come out of the pose, release the twist and bring the spine back to center. Come back to your starting position and do the same thing on the other side.
Holding time: 1 minute per side.
This pose has the benefit of stretching and toning the spine, it stimulates the internal organs and can be an aid for back pain. It can improve the nervous system, calm the mind and release stress in the physical body and in the mental state.
Stand on the top of the mat with your feet hip distance, make sure your feet are parallel to one another. Bring your hands to your hips and take a big step back towards the back of the mat with your left foot. Open your left foot in a 90 degree angle so your toes are looking straight to the left side of the mat, and keep your right foot looking straight forward to the top. Stay with both legs super straight and engage your thighs.
Straighten your right arm forward in the same plane as your right leg, palm faces up, and lift your left arm straight up towards the sky, keeping the arm close to the ear.
Begin to reach forward with your right arm, bending your upper body from the hip joint and taking your torso sideways. Anchor the movement by pressing your outer left heel firmly to the ground. Notice how you feel your obliques firing up as you lower your torso parallel to the ground. Lengthen through both sides of your waist and open your chest as if you wanted your heart to gaze at the sky. Stay with both arms straight, palms facing towards one another.
To come out of the pose, gather your core and press the floor firmly with both feet as you bring your torso back to center. Step forward towards the top of the mat, and repeat on the other side.
Holding time: 5 breaths each side
This asana strengthens the oblique muscles, tones the legs and lengthens the spine. It is said to relieve energetic pathways in the body, stimulating our creative center, finding pleasure and enjoyment in everything we do.
Twisted Reverse Warrior Pose – Parivrtta Viparita Virabhadrasana
Stand on the top of the mat with your feet hip distance, make sure your feet are parallel to one another. Bring your hands to your hips and take a big step back towards the back of the mat with your left foot. Keep your left heel pointing towards the sky.
Bend your front knee, so that it is right on top of your ankle, and don’t let it go past it. Reach your arms up overhead and lengthen your spine. Slowly reach your left arm forward and your right arm back as you twist through the spine.Take your gaze towards your right fingertips. Stay here with the breath.
If you want to go deeper in the pose bring your right hand towards the back of your left thigh and open the chest.
To come out of the pose, bring your torso back to center, rest your hands on your hips, and step forward. Do the other side.
Holding time: 5 breaths each side
Twists help increase blood flow to the abdominal organs and the spinal column, nourishing and rejuvenating these areas. This pose challenges the physical balance and builds mental focus.
Wild Thing – Camatkarasana
Start on a tabletop position with your hands right under your shoulders and your knees right under your hips. Tuck your back toes under and straighten your legs into a plank pose. Bring your weight into your right hand and roll onto the outer edge of your right foot into a side plank. Stay strong in your right hand and lift your left hip higher as you step your left foot back with the toes on the floor; the left knee stays slightly bent. Press firmly with your right foot down and lift your hips a little higher curling up into a backbend, opening the chest and pulling the heart through.
Keep breathing and curl your head back. Then extend your left arm with energy from the center of your heart to your fingertips. Reach back as much as your body allows you to. To come out of the pose, with control come back to your plank and rest your knees on the ground. Take the other side.
Holding time: 5 to 10 breaths each side.
A beautiful heart opener to connect with the powerful energy of love and trust. Physically building strength in shoulders and upper back and bringing energy to the body that can help alleviate fatigue and mild depression.
This variation of Tree pose will offer a wonderfulstretch for the sides of your torso.
● Stand with your feet together. Put all your weight into your left foot and lift your right foot off the ground. Grab onto your right ankle with your right hand and ﬂex your foot. Now place your heel as far up your leg as possible with your toes pointing down.
● To prevent your right foot from sliding down, actively press your left leg and the sole of your right foot against each other. Draw your right knee back to open your hip.
● Press your palms together in front of your heart and raise your arms over your head. Slowly lower your right forearm and rest it on your right thigh, leaning to the right.
● Stay here for ﬁve breaths.
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