Tag Archives: home practice

My Humble Yoga Journey – Stop. Slow Down. Breathe.

Posted on by Melanie

warrior3
I did not get in touch with my mat for the past week. Full the brim with guiltiness. *Grins*

It was my bad for procrastinated and did not prepare myself for my Japanese Language exam. Last minute revision is seriously a torture! Thank goodness that I’ve passed the exam with Grade A *ahem*. Notes to self, no more last minute study for my next semester. NO MORE!

While I was studying with droopy eyes and stuck brain, basically the whole revision session was blur-blank-study-for-the-sake-of-study, one of my yogi friends tagged me for Stop-Drop-Yoga. It was a perfect timing for me take a break. Yeah, I should stop for a while. No point forcing. Drop myself on the mat. And of course, let’s yoga! And I choose Warrior 3 and stretch with all my might. Mmm… 🙂

At times, we need to stop for a while. Go out to the park, cafeteria, pantry, even toilet just for a drop of pee. Do something. Talk to people. Crack some jokes perhaps. We must always remember to breathe and slow down. Inhale, exhale.

When I was younger, I ask my mom what will happen if we hold our gas. And her answer was, “Your face will turn green!”. I hope you are giggling if not laughing. Comes to think about this, it is theoretically true that we need to let go of what we have in ourselves. Let go of all hatred, stress, sadness, you name it. Else not only the face will turn green, our mind, body and health will be affected. True?

Well people, let it go and fart! Don’t-lah do it “secretly” unless you are 100% sure it does not smell.

tumblr_na53rmTnki1rfduvxo1_400

Let’s “STOP. SLOW DOWN. BREATHE AGAIN”.

My Humble Yoga Journey, Gopako.

Parivrtta Janu Sirsasana.

Posted on by Melanie

parivrtta_janu_sirsasana
After a dew days break from the holidays, I add Parivrtta Jany Sirsasana (Revolved Head to Knees Pose) in my practice to work on the tiny muscles between the side ribs while giving the torso a welcome twist. This Asana helps stretching the spine, shoulders and hamstrings. It also aids in digestion and stimulates blood circulation to the spine that may help relieve backaches.

To begin with this pose, practice Surya Namaskar (Sun Salutation), Adho Mukha Svanasana (Downward-Facing Dog), Uttanasana (Standing Forward Bend), Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend), Janu Sirsasana (Head-of-the-Knee Pose), Utthita Parsvakonasana (Extended Side Angle Pose) and Baddha Konasana (Bound Angle Pose).

1 Sit on the floor in Dandasana (Seated Staff Pose) with your torso upright. Bend your left knee and bring the heel to the inner right thigh – close to the right groin if possible. Square both hips to the front.

2 On you inhalation, raise the arms over the head. Rotate the lower abdomen to turn the torso the right. Keeping the spine long, as you exhale, lean the upper body forward and grasp the left foot with both hands. If that is difficult, bring your arm to your shin or higher up towards the thigh if necessary.

3 Once you are comfortable and you have sufficient flexibility, lay your right forearm on the floor inside your right leg, palm facing up. Turn your right palm toward the inside edge of the foot and take hold of it. Thumb on the top of the foot, fingers on the sole.

Slowly letting the head and neck follow the twist in the spine and gaze up to the ceiling. Do not over rotate the neck.

Hold for a minute. To come out from the pose, untwist your torso and slowly come back up to sit as you inhale. Switch the position of your legs for a twist to the other side.

When you are finished with the practice, cool down with Salamba Sarvangasana (Supported Shoulder Stand), Viparita Karanai (Legs-up-the-Wall Pose) and Setu Bandha Sarvangasana (Bridge Pose). And of course, lastly with Savasana (Corpse Pose).

I hope you will enjoy the practice.

Namaste.

Feeling GR8!!

Posted on by Melanie

… it has been a while since my last practice and I miss it dearly. Today I unrolled the mat and let’s get stretched. Yikes, stiff body but it was gr8 practicing sun salutation, a few forward and back bends, pelvic opening and lastly, shoulder stand and halasana (plough pose) with additional karnapidasana (knee to ear). More practice is needed in this pose until the knees come to the floor naturally. 🙂

Karnapidasana is an advancement of the Plough pose, a complete extension of the spine and relieves stress and calms the mind. Karnapidasana allows gentle stretch of the neck and opens the shoulders.

Performing this asana, exhale from halasana, releasing the knees to both sides of the head (next to the ears) and pointing the toes. Be careful not to roll over on to the head. With toes on the floor, lift top thighs and tail bone towards the ceiling and draw inner groins deep into the pelvis. Continue to draw chin away from your sternum and soften the throat.

To deepen this asana, interlace the fingers and stretch the arms. Stay for 10-20 counts practicing deep breathing. Roll back slowly.

Do not do this asana if you are menstruating as it is an inverted asana, it can upset the bodies natural flow. Do not practice this sequence when pregnant. Take precautions if you have neck or back problems or high blood pressure.

Let your breath be calm… smooth… and steady. Renew your hopes and dreams in this calming but energy releasing posture.

Hope you will enjoy your practice.

Namaste.