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Simplicity, Peace, and Poise
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Our lives are constantly stimulated with noise from cars, phones, demands from work, our loved ones who need us emotionally, time constraints that make it seem like it's never okay to slow down, and worst of all our own minds that never seem to stop talking. One of my favorite sayings is "when you are in a hurry slow down." I have cringed when hearing this statement from my partner: "What, slow down? But I am in a hurry!" Thankfully it makes a lot of sense to me despite resistance, and I attempt to slow down. Attempting to slow down even for a moment can do wonders. In fact, take a deep breath right now and pause. If simplicity is not a word that describes your life right now what are a few things you can do to simplify? Do you have a lot of clutter around, can you take time to de-clutter? Can you practice yoga right now? How about taking five minutes to meditate on your breath? If you have 10 minutes available (we can always find 10 extra minutes), here are 5 yoga poses you can do to cultivate simplicity, enjoy a moment of peace and find your poise...
1. downward dog at the wall
Make an L shape with your body by bringing your hands to the wall or a table, or a counter, and stretch your spine parallel to the floor. Your ankles line up with your hips. Your hands are shoulder-distance apart. If you have a tight back or hamstrings, you will need to place your hands higher up than your hips, or you can bend your knees. Make sure your feet are hip-distance apart and parallel to one another. Make sure to open your collar bones by bringing your shoulders away from your ears and wide, while keeping the arms straight. Hold 10 breaths. The point of this pose is to elongate your spine, so focus there.
2. side bending
Stand with your feet parallel to one another and slightly wider than your hips. Stand tall, soften your shoulders, and anchor your tail bone towards the ground while lifting your belly upward for support and length in your low back. Take one hand to your hip and lift your free arm up and over as you bend to the opposite side of that hand. Reverse this. Go back and forth about 5x on each side, holding for 1-3 breaths each time. The point of this pose is to stretch out your side waist and back.
3. forward fold
Bring your feet under your sit bones or hip distance apart, feet parallel to one another. Bend your knees and fold your spine over your legs. If your ribs are far away from your thighs bend your knees more, and take "easy forward fold" holding onto your elbows and gently lifting your shoulders away from your ears as your spine hangs. For a deeper forward fold, begin to lift your sit bones up to the sky to stretch your hamstrings. As you straighten the legs simultaneously lift the knee caps by contracting your quadriceps. Let the spine drape over the legs and hold your elbows or calves, whichever helps you enjoy the pose more. Breathe 10 breaths. The point of this is to open up the back of the body.
4. cobra, easy backbend
Lay on your belly, on a mat if you have one. Start with your legs hip-distance apart, hands underneath your shoulders, forehead on the ground. Spread your toes and press through your pinky toe as you inwardly spiral your thighs and activate the legs so the knees are lifted. Draw the pubis bone to the floor and your tail bone towards the toes, and root your two front hip bones towards the ground to create space in your lower back. Then stretch your belly and heart away from the toes and up into a gentle backbend as you externally rotate the shoulders to open your heart. Lead from your heart, not your head, keeping your neck long and shoulders moving away from the ears. Only go up as high as feels good in your back. Keep the spine and legs long. Hold for 5 breaths. The point of this pose is to open up the front of the body.
5. shavasana
Lay on your back. Spread out into a shape of a star. Legs and arms are stretched out. Walk your shoulders away from your ears for spaciousness in your neck. Wiggle your hips to relax your pelvis. Take a deep breath in and sigh loudly as you let your spine and all your limbs relax heavy onto the floor. Say to yourself how perfect the moment is and want for no more. Repeat this (or some version of it) until you believe it. Breathe deeply and softly, rejuvenating every part of yourself.
Now, what else can you do with your day that will inspire you and motivate you to simplify your life, find peace, and keep your poise?
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 | MAY YOGA SCHEDULE |
Open classes at Home Integrative Studio in Santa Rosa
(commitment classes)
Restorative 6pm on Sunday
One spot available - 6 weeks
Integrative Yoga for shoulders, neck, back and core strength
5:30pm on Thursday
occasional drop-in available
New class forming!
Thursdays (time TBD, let me know your preference!)
Self Massage for 30 min/ followed with Flow Yoga
five students needed to start this 8 week class
Drop in classes at Yoga Paradise in Windsor 8911 Lakewood Drive, Suite 26
Monday 2:15pm Prenatal + Postnatal Class
Monday - Wednesay 12:30pm Hot Flow 4:15pm Yoga Basics 6pm Hot Flow
Tuesday and Wednesday 2:15pm Senior Yoga RESERVE YOUR SPACE FOR HOME INTEGRATIVE STUDIO |
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i found this picture, and wanted to share! I do not know who the artist is.
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Stay in touch, with updates inspiring quotes, and educational bits about yoga!
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