Tag Archives: yoga

Mellow Out

Some days just go in slow motion. I started my home practice today and realized it was going to be a mellow day. My mind was racing, but my body was moving slow.

To quiet my mind and move towards a state of being where my body and mind were connected I did practices that had my head below my heart and sometimes my forehead connected to the earth. By grounding my forehead I started to notice the slowing down of my thoughts.

In this child’s pose (picture on the left) I put my hands between my heels and butt so that it was a softer pose. I let my muscles relax and gravity do its thing. Soon after getting into the pose I felt more balanced. By having my head connected to the floor, my hands and legs joined, I was able to breath deeply and coax my body and mind to a similar slow rhythm.

I began and ended my practice with this cuddly child’s pose. Feel like you are having a mellow day? Try it out.

Live Light Practice:

Take a child’s pose where you feel fully supported. That might mean a block under your forehead and blankets behind your knees. Take time to set it up so you can rest there for about three minutes.

 

Oct13

I Choose My Own Adventure

Using a daily mantra or intention is a powerful way to live authentically. When making decisions throughout your day always keeping the mantra in mind.

This week I have been using the mantra ‘I choose my own adventure”. So before making any decisions – from what I am going to eat, to the style yoga class I am going to take – I think ‘I choose my own adventure’. It is a playful way to remind yourself that you are in control of your happiness and that it is the small stuff that builds up to the bigger picture of your life.

If you are pondering bigger life decisions like what job to take or masters program to go into, the same principle applies. Before making a choice you use your mantra to help you. Think of those storybooks when you were a kid that gave you the option of picking the ending to read.

By choosing your own adventure you are not being pushed around by life, but writing your own story. You get to choose your happiness and how you get there.

Live Light Practice:

For one day use “I choose my own adventure” as your mantra. No matter if it is choosing the route to work, or the afternoon snack you have. Look at each choice as an adventure along your path of life.

Oct08

One thing that scares you

 

I am sure you have heard the saying before “try one thing a day that scares you”. By following this guidance it can help us to move beyond our comfort zone to a point where we can grow and do things we didn’t know we could before. Challenging ourselves and pushing our limits gives us a chance to change. Trying to do one thing a day that scares you is a way to do that.

When faced with a fear we can cower away from it or forge through it. Being fearless doesn’t necessarily mean you have no fear, but that you act in spite of that fear.

In this photo I am doing a handstand on a 5 ft high rock wall. Although I am not afraid of handstands, I was nervous to be trying them so high up with limited space for error. It was exhilarating and forced me to stay very focused on my control while upside down. It was a mindful practice that challenged me physically and mentally.

 

Live Light Practice:

Do one thing today that scares you. It can be anything from talking to a stranger to trying a cartwheel! Have fun with it and see how you feel after.

Sep29

Start a Morning Practice

 

 

 

 

 

 

 

 

 

 

 

 

Starting a daily morning practice of yoga and meditation can seem daunting. By beginning with a short and small easy practice you are more likely to stick with it and then add to it as it becomes a habit.

When I first started my meditations in the mornings I would only meditate for 1 min. I would set an alarm on my phone and sit in the same spot in my apartment each time. As this became a habit to sit in the mornings I then added time to my alarm.

Live Light Practice:

Pick a small space in your home where you can meditate and practice a few simple yoga postures each morning. Try to start at the same time each morning and set a timer so you do not have to worry about timing.

Try to have quiet in the space around you and soon the mind will follow. Over the seven days you will discover the power of silence and starting your day with a clear mind and body.

Before starting your daily practice set an intention. Perhaps it is to let go, be present, create ease in your life. Keep the intention in mind each day as you practice and it will help you from skipping a day.

Here are 7 days of practices to get you started with a daily morning practice.

Day 1:

Timer 1 minute – in a comfortable crossed legged position slowly twist to the right, twist to the left and then fold forward. After about 30 seconds of movement sit in stillness for the remaining 30 seconds for meditation. If you are newer to meditation focus on your breathing by repeating to yourself “inhale, exhale” as you breathe.

Day 2:

Timer 2 minutes – in a comfortable crossed legged position slowly twist to the right, twist to the left and then fold forward. After 1 minute of movement sit in stillness for a 1 minute meditation.

Day 3:

Timer 3 minutes – start on your hands and knees and take 10 breaths to move you through cat-cow stretches to awaken the spine. Then make your way into a cross legged position and gently twist to the right and then to the left. Then sitting with an erect spine use the remaining time focus on your inhales and exhales in meditation.

Day 4:

Timer 4 minutes – start on your hands and knees and take 10 breaths to move you through cat-cow stretches to awaken the spine. Then make your way into a cross legged position and gently fold forward for 8 breaths. Use an inhale to sit upright for meditation.

Day 5:

Timer 5 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Gently shift into a child’s pose for 5 breaths. Then make your way into a comfortable seated posture for meditation.

Day 6:

Timer 6 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Shift into a child’s pose for one breath and then into a downward facing dog. Move from child’s pose to downward facing dog pose 5 times using the breath to guide you. After last time shift into your seated posture for meditation.

Day 7:

Timer 7 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Shift into a child’s pose for one breath and then into a downward facing dog. Move from child’s pose to downward facing dog pose 5 times using the breath to guide you. After 5th time hold down-dog for a few breaths. Then shift into your seated posture for meditation.

 

These simple morning practices are to provide an accessible way to start yoga and meditation as a daily habit. Good luck and enjoy!

Shanti,

Liza

 

 

Sep13