Monday morning practice

I’m a few weeks into a new schedule from work, which gives me a longer sleep in on Monday mornings. This morning I woke up in good time to get on my mat. I feel I’ve had a bit of a break through in my practice these last few weeks. Different circumstances has left me feeling quite emotionally and energetically drained, and in my search for steady balance, I have found my way onto my mat. And my practice has been beautiful, free of struggle. I have been able to breathe deeply and move with intention, choosing down level options when needed to stay with this new found ease. It feels like I’ve taken a step closer to cracking the code of struggle free, something that I have been working on since starting my yoga journey.

img_20170130_085653_780.jpg

Here is my monday morning practice – lots of warm up to make the hot parts feel amazing is perfect for me in the mornings!

  • 2 Brahmari breath into all 7 chacras
  • Sidebend one leg straight, other foot to groin with neck release -> chest opener -> grabbing thigh 
  •  (same side) Knee pile with Eagle arms – switch leg
  • Elbow to knee
  • Frog lifting through
  • Bridge with wrist stretches -> Bridge with a block – hugging knee to chest -> half lotus -> half vrasana -> other side
  • Dolphin -> Dolphin dorsal fin
  • Suns
  • B-series with vignettes:
    • Warrior 2 shoulder shrugs -> Extended warrior variation with sacral pulse
      • After first side: Cobra push ups over roll,
      • After second side: Down dog on the wall
    • Arrow lunge -> Lunge back bend hands on hips
      • After first side: Prelude to wave dancer stage 2
      • After second side: Dolphin on the wall
    • Lunge heel to butt -> Lunge back bend both hands grabbing ankle
      • After first side: Bow over roll, one arm, one leg
      • After second side: Forearm balance variation
    • Lounge lunge -> Pigeon
      • After first side: Cobra push ups over roll
    • End of Vignettes
  • Abs with roll
  • Back release pose
  • Lying down spinal twist
  • Savasana

Try it out, enjoy!
Love,
Annica

Annonser

Practice what you teach (English)

I taught a 75 minute class the other week, and wrote a sequence that I ended up not having time to practice through on my own before teaching. I do try to go through my own sequences before teaching them to others, to both feel how it works and get some good ”feeling cues” from my own experience, but life happens and sometimes there’s just not enough time. I made sure to go through it the day after teaching though! Here is the sequence that I did in my practice, just slightly altered from my original plan (and quite a bit more extensive than what I had time enough to teach..).

  •  50 pumps of kabbala bathi + 2 udhiyana in cross-legged -> other side
  • Seated side bend one leg straight, heel to butt with neck release, chest opener, grabbing thigh and forward fold -> other side
  • Elbow to knee
  • Abs with a roll
  • Bridge, focus on expanding chest
  • Turbo dog
  • Suns
  •  B-series with 2 pose vignettes:
    • Warrior 1 shoulder shrugs-> Lance dodger (after first side: boat grabbing sit bones, after second side: boat with shoulder shrugs)
    • Arrow lunge -> Twisting lunge (after first side: prelude to wave dancer stage 2, after second side: prelude to wave dancer stage 3)
    • Lunge heel to butt -> Lunge back bend both hands grabbing foot (after first side: wave dancer, after second side: bow over roll, one arm, one leg)
    • Lunge back bend brain cradle -> Lunge back bend with a strap (after first side: bow with strap one arm, one leg, over roll ,  after second side: bow over roll with a strap)
    • Lounge lunge-> Pigeon (after first side: cobra push ups with a roll)
  • Elbow to knee star spiral pulse
  • Back release pose
  • Savasana

Try it out, tell me what you think!

Love,
Annica

Post-run-Yoga (English)

Hey guys, so I’ll post this one in English so that all my fellow Forrest Yogis gets a fair chance of understanding me. 🙂

Truth speaking moment: the last month, my home practice has basically been unexisting. I constantly fall into a trap of thinking about how nice it would be to have a long (at least 2 hours), lush, juicy practice, and when I realize I ”only” have time for an hour, or even worse, 30 minutes, I just don’t do it. Spinning on as since I missed out on yoga the day before, this day, I should really do that longer session and when I realize it’s not going to work, I just fall short of doing any yoga at all. It’s a perfection thing, this that if it can’t be what I imagine, I get too overwhelmed to do anything at all.

So, waking up un Sunday I got into my ”just do it”-momentum and decided to walk the walk of my wiser self for the day. So after my run, I just got my butt onto my mat and did whatever felt good for 30 minutes, nothing more, nothing less. It was complete bliss! Here is what I did:

  • Seated twist in crosslegged both sides + uddhi yana forward fold
  • Shoelace twisting to foot -> twisting to thigh -> uddhi yana forward fold /Change sides
  • Elbow to knee
  • Bridge
  • Dolphin -> Dorsal fin
  • Suns
  • Standing Pose series (All poses in a row on one side)
    1. Reverse Warrior
    2. Extended warrior variation
    3. Interlock warrior
    4. Triangle
    5. (adjust feet if needed) Twisting triangle
    6. (adjust feet) Pyramid
    7. Lunge heel to butt
    8. Twisting Lunge
    9. Pigeon
      •  In between sides: Wide forward fold with neck traction
      • Other side
  • Happy baby pose
  • Savasana

As a runner, my knees are my weak spot. I have quite stiff IT-bands that makes me prone to feel very stiff through my hips and lower back and get pinching outer knees. Working on opening up my hips, hip flexors and hamstrings really help when I start getting uncomfortable after running. Twisting triangle is one of my go-to-poses as it stretches out all the right places in my outer hip and IT-band. Pigeon is a some days good, some days bad pose for me, but still being warm from my run made this whole sequence feel AMAZING.

Try it out, tell me what you think!
Annica