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Bedtime Yoga: A simple forward bend to let go of the day

9/5/2016

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Want to wind down after the day without sudating yourself a food and alcohol or turning into a TV zombie. There is healthier, simple and 100% FREE way to relax your mind and body after the daily grind.
A simple forward bend in Yoga done in restorative way brings us back to a calm, tranquil, reflective and relaxed state of being. Basically all day long our energy is directed out into the world with distractions and stress in varying amounts from commuting, work, chores, appointments, friends and family commitments etc. When we fold forward we not only get a beautiful stretch, it also draws our attention within and away from all the external stimulation of the day. 
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The seated forward bend also known as Paschimothanasana is well......excellent. It has so many benefits. When doing this before bed you can try it in a more restful and passive way, holding it for longer than you would in a regular Yoga sequence maybe up to 5 minutes. Avoid this pose if you have any back injuries such as disc problems(when in doubt please consult your doctor). Here are some simple tips to make the most of the the pose: 
  • RELAX..don't force your self down into the pose, wherever you are is totally fine.
  • If your hamstrings or lower back are very tight bent your legs or pop a pillow or two under your knees.
  • Put a block (if you have one) to support your head for extra relaxation and release.
  • Let your shoulders relax and feel the stress of the day melt away.
  • SURRENDER let go of muscles in your jaw, face, fingers, toes and everything in between.
  • Close your eyes, go within and away from all the distractions of the day. Focus on the quality of your breath. 
  • Its not about how far down you, its more about how much you can let go.
  • Come out of the pose slowly and take a few moments with body vertical, you can also lay down afterwards  and do savasana (copse pose ).
  • Sleep like a baby ZZzzzzzzz...
Thanks for reading. Lots of Love and restorative relaxing to you.
Hana & Aya 

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Bedtime Yoga: Put your Legs Up!

8/30/2016

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Been on your feet all day? Or sitting at desk? Putting your feet up is always a great idea and who knew that putting your legs up was actually a real Yoga pose.
Legs up the wall is also know as Viparita Karani in the Yoga world and really is that simple!
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Great things about 'Legs up the Wall'
  • Get the same benefits of an inversion without having to balance on your head or do a handstand! (who wants to that before bed anyway?)
  • ​It's a restorative pose, meaning you can completely relax in it and you don't have to 'do' anything. 
  • Helps relieve swollen ankles and tired feet.
  • ​Gives the backs of the legs a nice little stretch.
  • Can help aid sleep, so great for helping insomnia.
How to do it.
  • Scootch up close to wall and put your legs up. 
  • If your hamstrings are tight you can just be a little further away from the wall.
  • To get an extra lift up pop a pillow under your bum.
  • Have your arms relaxed by your side or for a lovely chest openers put your arms into the hands up position.
  • Stay there for 5-15 minutes & RELAX......Zzzzzzzzz
Until next time. Happy relaxing. Sleep well friends. 
xoxoxo

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Bedtime Yoga: Shakti Mudra to Relax and Improve Sleep

8/14/2016

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Do you find it difficult to get to sleep at night? Even though you know you are tired.  Shakti Mudra is said to help relieve menstrual cramps in women as well as insomnia.  Its helps to increase respiration in the lower part of your chest creating a calming effect on the body. Sounds great especially if you've had a long day, working, doing chores or simply navigating public transport!  Try this Mudra after a long day when you need to wind down after all the hustle and bustle of the day in the city. 
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Here are some tips on Shakiti Mudra...
  • Join the tips of your two pinky fingers to each other.
  • Join the tips of your two ring fingers together.
  • Fold your thumbs into the palms.
  • Gently fold the index fingers and middle fingers over the thumbs.
  • Take deep smooth breaths.
  • Focus on the pelvic area and lower abdomen.
  • Lengthen your exhalations.
  • Practice for around 10 minutes or until you start to feel the body start to relax.
  • Zzzzzzzzzz....
Have you tried this Mudra, did you feel any effects on your body, mind and soul. Let us know in the comments below. 
Until next time, Lots of Love
Hana & Aya

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Desk Yoga: Hand Mudra for Energy & Mental Clarity

8/6/2016

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Practicing a hand Mudra may not bring the same intensity as doing 7 rounds of a Sun Salution but the sublte nuances created by gestures of the hand can have a powerful effect on us. 
'Prana' translates to energy or  life force and Prana Mudra is supposed to stimulate and waken th body and organs. It is said to have many other powerful benefits when done regularly including improved vision, mental clarity and even cramps in the legs. ​
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Here are some tips on Prana Mudra...
  • Join the tips of your pinky, ring finger and thumb together.
  • Do this Mudra with both hands.
  • Extend the other fingers
  • Take deep smooth breaths.
  • Try to do this Mudra is a quiet space as possible.
  • Use it when you need to to find more clarity.
  • Use it to bring you more energy when you need a pick me up. 
Have an energizing and Fabulous day loves. 
Namaste.

Did you notice anything after practicing this Mudra?
We would love to know in the comments below. 

​

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Desk Yoga: Hand Mudra for Brain Power , Memory & Focus

7/28/2016

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It's pretty common in a Yoga class that at some point, you bring your hand into certain Hand Mudras such as Chin Mudra(thumbs and first fingers joined) or Anjali Mudra (prayer position).  Hand Mudras are used during Asana practice as well in dance, mediation and prayer. They help channel energy, arouse a certain state of mind or create  a certain nuance.But did you know when you are deep in thought or concentrating you may naturally bring your hands into a mudra? Have a look around at your co workers or people on your commute that are deep in thought and notice what they are doing with their hands. 
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Hakini Mudra is well known to aid concentration, focus and improve brain power by helping to bring together the right and left sides of the brain. I actually learned about this Hand Mudra before I started practicing Yoga while at Dance college. Our Ballet teacher taught us some 'Brain Gym' to help us focus and improve our technique which is pretty cool. 

Here are some tips on Hakini Mudra...
  • Join the tips of your fingers of your right hand to your left hand.
  • Keep your palms seperated.
  • Do Hakini Mudra anywhere.
  • Use it when trying to remember something.
  • Use it when you need to focus. 
  • Focus on the third eye area (the point between the eyebrows) as you do this Mudra.
  • Try placing the thumbs at the third eye area, centre of the chest or lower down, maybe under the table at a meeting! 
Happy focusing friends. Have a wonderful brain powerful day! 
Namaste.
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Commonly used Terminology in a Yoga class 

7/19/2016

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Ever been to a Yoga class and wondered what on earth are they talking about? Feeling confused? Here are a few translations on the most commonly used terminology to help get you started.....
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Yoga - The practice of Yoga can be traced back to as early 200 BCE in India.The name yoga comes from the Sanskrit word yuj which can be translated to unite, to join or to connect. Yoga aims to connect your mind, body and spirit through awareness by the physical practice of asana (posture), breathing techniques, meditation and relaxation. Yoga is non competitive, the focus is on your own the journey, making this a suitable form of exercise for people of all ages and abilites. A regular Yoga practice can greatly improve your health and overall wellbeing

Hatha- The word Hatha means wilful or forceful but can also be translated as Ha meaning sun and Tha meaning moon. This refers to a balance of masculine (hot,active,sun) to feminine (receptive,cool,moon). These aspects can be found in all of us. Hatha Yoga is a method that strives to create balance in uniting these opposites. In practicing Yoga we work with our mind and body to balance strength with flexibilty and effort with surrender. 

Asana- The poses taught in a Yoga class are called Asanas. The word Asana can be translated as posture, seat or manner of sitting.

Pranayama- Pranayama are breathing exercises often taught in Hatha Yoga classes. The word can be divided into two syllables, Prana and Yama. Prana means life source or energy, Yama means control, hence Pranayama means the conrol of life energy.

Aum (Om) - Aum is mantra that is traditionally chanted at the beginning and end of a Yoga session. It is a sound vibration that represents everything in the universe and expresses ultimate reality.

Shanti - Simply means peace.

Namaste- Namaste is a gesture performed at the end of a class..Nama means bow, as means I, te means you. This gesture is an acknowledgement of the soul in one, to the soul of another.

Yoga Sutras of Patanjali- The Yoga Sutras can be translated as thread (Sutras) of Union (Union). The Yoga Sutras are said to be greatest classical text from the yoga school of Indian philosophy.  Patanjali, said to have been half man, half snake was said to have created this book around 200 BC, because of this he is refered to by many as the founder of Yoga.

Yamas and Niyamas - Yama (sanskit) यम, explained in the Yoga Sutras , means self-restraint, self-control and discipline. Niyama (sanskrit) नियम represent a series of right living or ethical rules. There are 10 traditional Yamas and Niyamas explained in the Sutras where it suggests you intergrate these values into your practice of Yoga and day to day life.

Hope you find this useful peeps! We realise that there is probably more than just a few so, look out for part 2 of this subject very soon... and any questions, just ask!
See you in class soon ;)
Hana and Aya xxx
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Desk Yoga - Foot Excerises & Tips for Happy Feet!

7/6/2016

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Oh our poor feet, squashed up in our shoes all day long. One of the amazing things about foot exercises is you can literally do them under your desk without anyone noticing. Just slip off your shoes and get going.  Check out these simple tips to keep your feet happy! 
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Yes people. Its that simple. Stretch out those toes.
  • Take your shoes and socks off and stretch them out.
  • Try and separate the toes so you can feel space between each toe.
  • Give them a wiggle. 
  • Lift all the toes off the floor while keeping the balls of the feet on the floor. 
  • Feel the arches of the feet lifting. Strangely the arches of your correspond to your pelvic floor. Close your eyes and see if you can feel a very light lift in the lower abdomen.
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  • Stretch our legs out in front of you. 
  • Press out through the heels of your feet. 
  • Pulls the toes back towards your shins.
  • You may even feel your hamstrings lengthening.
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  • Also known as 'high heels' 'yogi feet' 'demi point'
  • Keep the toes drawing back to your shins. 
  • Press through the balls of the feet.
  • You may feel the insides of the legs lengthening here.
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  • Now stretch your toes all the way forward as far as possible. 
  • Feel the top on the foot stretching.
  • Feel like a Ballerina!
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Get a foot roller.
This little gadget is amazing. Great for massaging out the feet and releasing tension. The results from these foot rollers are amazing. After use you may feel more grounded and balanced resulting in less tension in other parts of the body. You can pop it on the floor under your desk and roll away!
I remember traveling once on Air India and they even had foot rollers built into the foot rests, great! I think this one is from Body Shop but you can pick them up all over the place. 
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Stand on the Earth
  • Get out the office on your lunch break, find a patch of grass in a nearby park if you can and take your shoes off.
  • Give your feet a wiggle around. 
  • Feel the earth under your feet.
  • Neutralize yourself from all the electrical waves from your computer, phones and whatever else is in your workplace. 

This is one of our faves. Not sure about the exact scientific facts on this but it feels great! Standing on the earth and feeling our feet can take us out of intense brain action into being able to feel our bodies. This helps us get back in tune with ourselves leaving us feeling refreshed and rejuvenated! 
Hope you enjoyed these Happy Feet Tips. Please leave comments, love, questions and suggestions for future posts in the box below. 
Loads of Love

Hana & Aya 

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Reasons to Love Downward Dog (Adho Mukha Svanasana )

7/6/2016

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Downward Facing Dog - Adho Mukha Svanasana aka Down Facing Dog, it's a classic! I believe almost any physical Yoga class will involve a variation of this pose at some point, in fact it is often repeated over and over again. 'Is this really necessary?' we hear you think! Keep reading and you will see why we love this amazing pose.
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Benefits of Downward Facing Dog

  • Relieves stress, depression and calms the brain.
  • Energises the body, Mr Iyengar recommends at least 1minute in the pose to bring back lost energy to runner in a race.
  • Stretches the body and strengthens the body evenly. So it is great to counter pose (rebalance) the body - after more challenging or one sided poses.
  • Improves digestion, relieves headache, insomnia, back ache, fatigue and menstrual discomfort.
  • Can help prevent osteoporosis and be therapeutic for high blood pressure, asthma, flat feet and sciatica.

Whats more, it can feel great! To me downward facing dogs are like bananas, you can never have enough, they are satisfying, filling and each one tastes slightly different. If done correctly they are so good for you! Plus there are so many variations and things you can do with it. Banana Split, Banana Fritters, Banana smoothy and more yum yum. So make sure where ever, what ever you are doing, throw in a down dog or two to keep yourself feeling great! 
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3 Simple Desk Yoga Stretches for Hips

6/30/2016

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Do you sit down all day? Our hips can get very tight stuck in the same position for hours on end. To stop yourself feeling as stiff as the chair your sitting on take a few moments to stretch out and release those lovely muscles around the hips. Here are 3 Simple stretches you can do at your desk. 
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Pigeon Pose on the Chair (Ankle to Knee)
  • Sit forward on the chair so your feet touch the floor
  • Pop your right ankle on the top of your left thigh
  • Flex your right foot so the toes draw back towards the shin
  • Hinge forward from your hips (you can rest on the desk, on your shin or even go all the way to the floor!)
  • Be mindful of your knee 
  • Focus on deep relaxing breaths
  • Do the other side!
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Lunge
  • Put right foot firmly on the chair 
  • Hold on the back of the chair and sink hips forward
  • Keeps hips square
  • I like to give my right butt cheek a little squeeze to help open up the hip flexors a little more!
  • Take a few luxurious breaths and repeat on the other side.
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Supported Triangle
  • Stand a little away from the chair or desk with right foot closest
  • Have you feet about 4 feet apart and legs straight
  • Turn your right heel in and right toes towards the desk/chair
  • Make sure your knee is in line with the centre of your foot
  • Place your right hand on the desk/chair
  • Reach the left arm up and over
  • Imagine you are flat as pancake, i.e.: no sticking your behind out or twisting forward or back
  • Notice the amazing stretch, breath, enjoy and then slowly come up
  • Do the other side.
Thanks for reading. Hope you are enjoying this mini desk Yoga series...more coming soon!
Love & suggestions for future posts welcome in the comment box below. 


Hana & Aya
xoxox
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5 Simple Desk Yoga Stretches for Neck & Shoulders

6/17/2016

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Hey Loves, 
Hope you are having fab week. Do you get tension in your next and shoulders?  Some of us spend long amounts of time sitting down at a desk. Throughout the day a combination of stress and bad posture and create aches, pains and stiffness in our shoulders and neck. Shoulders rising up by our ears, hunching forward does not result in feeling or looking good! So what can we do? It might not be practical to start doing full blown Yoga practice at work but you can certainly sneak in a few simple stretches to help keep your neck and shoulders relaxed. Check out these 5 simple stretches...
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Neck Stretch
  • Tilt your head to the left.
  • Gently place your left hand on the side of your head. 
  • Keep your elbow open to the side. 
  • Keep open across the chest. 
  • Reach your right arm down to the floor on a slight diagonal and stretch down through the fingers.
  • Take a few deep smooth breathes and feel a lovely stretch across the left side of the neck.
  • Bring your Right hand on the right side of the head to bring the head back to centre.
  • Repeat on the other side.
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Eagle Arms
  • Give yourself a big hug with the right arm arm over the left.
  • Catch your right thumb with your left fingers. (You can also go palm to palm if you are move open or simply keep arms crossed if thats better for your body)
  • Move the forearms so they are parallel to the body. 
  • Lift the elbows up to the ceiling and feel the stretch.
  • Switch and to the other side.
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Reach Up
  • Interlink the fingers and bring the arms above the head. 
  • Keep the elbows slightly bed and del the shoulders softening. 
  • Then start to stretch the arms straight. 
  • Move the arms back in line with ears as much as possible.
  • Think thumbs up to the ceiling and pinkys down to the floor behind you.
  • Take a few deep, smooth breaths and then relax.
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Wall Stretch (okay this one you have to stand up for)
  • Bring left hand on the wall and then turn the body away so you as facing front.
  • Keep hips, shoulders and feet facing front. 
  • Bring your hand up to a high diagonal, then shoulder height and then a low diagonal.
  • Feel the how the stretch feels different as you move the arm . 
  • If you need more stretch get a little closer to the wall. 
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Hand Lock Shoulder Stretch
  • Interlink fingers behind your back.
  • Bring arms onto the back of the chair.
  • If it feels too much keep arms lower and off the chair.
  • Take deep breaths and enjoy! 
 Questions, comments, ideas and love please leave in the comments below. Lots of love and relaxation to you. 
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