How to Ease Back and Hip Pain with Yoga- 10 poses

How to Ease Back and Hip Pain

How do we ease back and hip pain with yoga? In my business as a yoga teacher and pain management coach, the biggest complaints I get are 1) lower back pain, 2) hip pain, and 3) hamstrings. It is no coincidence that all three are connected together and if one muscle group is sore, they may all be.

The mechanics of yoga poses work from the ground up. When doing a forward fold, we feel the hamstrings first. If the hamstrings are very tight, we may not be able to feel the stretch in the hips or the back. Therefore, it is important to learn how to stretch all three areas for maximum pain relief.

Top 10 Yoga Poses to Ease Back and Hip Pain

  1. Legs up the wall- This highly restorative pose is deeply relaxing and stress releasing. It allow the back to relax because the pelvis is tilted upward, taking pressure off the sacrum. With the back relaxed, the body can focus all the energy on the hamstrings so the backs of the legs softly open.
Ease Back and Hip Pain

2. Supine Twist- Laying on the floor in yoga poses is a sure way to relax the back. We do not have to worry about balance and we can fully rotate the spine, from the neck to the base of the sacrum. This pose will target the upper back as it stretches the shoulders, twists the mid and low back, and stretches the outer hips. I especially love the pose with a bolster for greater hip relief.

Ease Back and Hip Pain

3. Supta Baddha Konasana- This pose tilts the pelvis downward, allowing our back to follow the natural curve of the spine. The hips open at the internal rotators and this pose also benefits the knees as well.

Ease Back and Hip Pain

4. Legs into the Chest- This pose called Apanasana in Sanskrit, presses the curve of the spine into the floor to release back pain. Curling into a ball can feel wonderful on the hips and sacrum as well.

Ease Back and Hip Pain
This pose is gentle and will quickly ease back and hip pain

5. Happy Baby- This pose is so natural, even a baby can do it. It tilts the pelvis upward to release low back and sacrum strain. By opening the legs, we can gently press into the internal rotators of the hips for hip pain relief.

Ease Back and Hip Pain
See if this pose will make you hips and back happy!

6. Upavista Konasana- Finally a pose to ease back and hip pain that is not laying on the ground! With this pose, we sit on the ground and spread the legs wide. Like happy baby, this motion with stretch the internal rotators of the hips. It will lengthen the hamstrings if we work to keep the knees straight, and it will ease pressure on the sacrum. Forward folds over our middle also stimulate digestion.

Ease Back and Hip Pain
Try resting the torso on a bolster to ease back and hip pain

7. Fire Log- This pose will stretch the outer rotators of the hips and glutes as you layer one leg on top of the other. Ankles and knees should align as you fold forward over the legs. If this is too intense, sit in simple crisscross and build up your hip flexibility as you practice. Make sure to practice both legs!

Ease back and hip pain

8. Pigeon pose- This pose focuses on opening your hips, which supports mobility and flexibility in that joint. Pigeon Pose also stretches your hip flexors and lower back, which are commonly tight due to prolonged sitting. Stretching these muscles regularly will ease back and hip pain.

Ease Back and Hip Pain

9. Anjanyasana- The low lunge of anjanyasana deeply strengthens the hips as well as stretches the psoas, the front of the hip. This can ease in digestion and stretching of the abdomen. It is also beneficial for the chest and shoulders. As we reach up, the slight back bend will strengthen the back.

Ease Back and Hip Pain

10. Child’s Pose- This pose stretches the entire spine for back relief, opens the hips at the sacrum, stretches the outer hip, and also as a side benefits, stretches the ankles. Child’s pose can calm the mind and reduce anxiety and fatigue. We can stretch the body deeper when we are relaxed in body and mind.

Muladhara Chakra and Yoga
Ease back and hip pain with Balasana, Child’s Pose

Practice more yoga to ease the three big aches, Back, Hips, and Hamstrings. Check out the Big 3!

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Yoga for the Four Seasons- 4 Free Sequences

Yoga for the Four Seasons

Yoga for the Four Seasons- What if you could do yoga that is specific for each changing season? Each season brings it is highs and lows, both emotionally and physically. Each season has changes that manifest in our bodies. Things like air pressure, rising or dropping of temperature, can effect our bodies. Many people are emotionally effected by the light changes from season to season, seasonal affective disorder.

We can use yoga as a tool to balance our emotions and ease seasonal changes in our bodies. Yoga breathing is deep and slow, eases anxiety and warms us in times of cold. Yoga poses build strength and stretch our bodies when they are tight and stressed. We all need tools in our arsenal for times of change!

Want actionable yoga tips from me? Ways you can ease pain and modify yoga poses to fit your needs? Then hop on the newsletter! Read more of this content when you subscribe today.

Yoga for the Four Seasons- Winter

As temperatures outside drop, we need yoga that heats us up! We should focus on stimulating the digestive system like yoga twists. We need movement to fend off mental or physical struggles. Winter in nature is a time to draw in, time to regroup, time to renew and prepare for new life to come later with spring. We can add yoga poses that protect our center.

Yoga for the Four Seasons- Winter
Try this yoga sequence to heat and twist the body in the winter!
  1. Lay on your back and connect to the breath
  2. Pull your knees into the chest and hug them
  3. Extend the legs overhead and slowly lower them to the floor for abdominal warming
  4. Move into a supine spinal twist with legs bent side to side
  5. Lift to Navasana (boat pose) again for abdominal stimulation
  6. Rock and roll to adho muhka savanasana (down dog)
  7. Walk your hands back to your feet for a standing forward fold
  8. Take three rounds of surya namarakara A
  9. Move through warrior poses like Warrior A, Warrior B, Reverse Warrior
  10. Vinyasa back to the floor and warm the back with cobra pose
  11. Take child’s pose to rest
  12. Stimulate your digestion with Halasana (plow pose) and shoulder stand
  13. Finish with supine spinal twists to represent that you have come full circle
  14. End in a calming savasana- don’t forget to stay warm while resting!

Yoga for the Four Seasons- Spring

Moving into spring, the earth and air are warming up. Nature is coming out of hibernation. There is a new sense of energy to bring to your yoga practice.

Yoga for the Four Seasons- Spring
Try this yoga sequence with me to welcome spring!

Yoga for the Four Seasons- Summer

When the air and body are warmer, we can work with releasing heat, frustrations, and stresses from the body. Work with a less is more attitude in your yoga practice. Focus on the exhale, the back body, and linger in the poses. Take time to have fun and enjoy your yoga for the four seasons practice. Work up to challenging poses, open and warm surrounding muscles, and use props to be comfortable and steady. It is just practice after all!

Yoga for the Four Seasons- Summer
Try this Summer Yoga Sequence!
  1. Begin in child’s pose to start opening the hips and connect with the breath
  2. Move into easy seat begin hip circles while seated
  3. Take a few rounds of cat and cow to warm the spine
  4. Warm the abdominals with plank pose followed by cobra for back warming
  5. Press back to adho muhka svanasana (down dog)
  6. Raise to stand and take three rounds of suyra namaskara A
  7. Move into the flowing sequence Dancing Warrior
  8. Stretch the body with seated forward folds like Janu Sirsasana and Marichyasana
  9. Take a deep hip stretch like Pigeon pose (make sure to do both sides!)
  10. Move into a challenging pose- try a head stand or tripod headstand
  11. Unwind in a spinal twist on the floor- knees together and drop them side to side
  12. Finish in savasana to rest and absorb the good work you have done

Yoga for the Four Seasons- Autumn

As we think of the changing seasons, we can choose to slow down and start to draw internally in your yoga practice. Move slowly to allow the body to warm and settle into the poses. Don’t hold stationary poses, move in and out of the poses, helping to increase fluidity in the spine and joints. Yoga poses that bend and twist, flex and extend the spine, keeps the vertebrae lubricated, spacious, strong, and healthy in the autumn season!

Yoga for the Four Seasons- Autumn
Try this Yoga sequence- Yoga for the Four Seasons for Autumn
  1. Start in easy seat and take forward fold over your legs
  2. Move into side bends and seated twists- do both sides
  3. Lift to stand and move through suyra namaskara A
  4. Take a standing chair twist
  5. Move into a tree pose to balance and connect with the earth
  6. Stretch the hips with standing forward bends like pyramid pose and prasarita padottonasana
  7. Take a vinyasa to move onto the floor on your stomach
  8. Strengthen the back with salabhasana and sphinx pose
  9. Move into child’s pose to change the motion of the spine
  10. Lay on your back and take a bridge pose
  11. Pull the knees into the chest and rock and roll into a head stand
  12. Finish the inversion with a child’s pose and then relax in savasansa

Yoga for the four seasons can help you feel as refreshed as mother earth herself! Try connecting to your health as you connect to nature with seasonal, healthy, and delicious shakes!

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Nourish Emotions with Forward Bends- 6 Tips for Release

Nourish Emotions with Forward Bends

Nourish your emotions with forward bends. The classic seated forward bend, Paschimottonasana, teaches us to fold into ourselves which leads to deeper self reflection. This can be both emotionally nourishing or difficult depending on what comes up. Forward bends like Balasana (child’s pose) is very emotionally nourishing. We are in this position for nine months and we return to this fetal position to nurture and protect ourselves. When we fold forward, we stimulate the pelvic and abdominal organs. This very base energy is focused in the lower chakras and can reveal base emotions held by the body. Holding forward bends for at least a few minutes with deep, consistent breathing, allows us to safely explore these emotions.

Nourish Your Emotions with Forward Bends
Nourish your emotions with forward bends like Paschimottonasana

Stretch the Back with Forward Bends

When we fold forward, we expose the vulnerable side of our back. We tend to hold on with our back muscles when folding forward because we have a fear of dropping into the unknown. To release fully into forward bends, we have to let go of a whole chain of muscles: the feet, lower legs, hamstrings, adductors, glutes, piriformis, lower back, muscles across the entire back, spinal muscles. That is a lot to release! This release requires patience as the back gradually releases. If we approach this too aggressively, we can cause injury to the hamstrings or lower back.

Nourish Your Emotions with Forward Bends- Janu Sirsasana A
Engage the abdominal muscles to support and lengthen the back muscles.

Feel Emotions with Forward Bends

Tips for practicing forward bends, both to release emotions and to release back muscles.

  • Forward bends can be practiced at any time but are better practices when the body has been warmed through Vinyasa or other asana.
  • Supine forward bends are safest for the lower back. Use a strap if you cannot touch your toes!
Yoga with a strap
  • Seated forward bends are best started from Dandasana, the foundational pose of forward bends. You can elevate your hips by sitting on a blanket or bolster to ease strain in the hamstrings.
Yoga with a strap
  • Hip openers like gomukhasana release hip extensors and external rotators and is an excellent preparation for forward bends. Also, hip openers help us release deep, pent up emotions with forward bends.
Emotions with Forward Bends- Gomuhkasana
  • Virasana prepares the knees for seated forward bends. Try placing the arms in Garudasana to open the muscles in the mid and upper back. These muscles need to release when practicing seated forward bends.
Virasana with Garudasana Arms- Yoga Traveler Blog
  • Complete standing poses that stretch the hamstrings to prepare for seated forward folds like Trikonasasna.
Surrender and Release with Yoga- Yoga Traveler

After completing deep forward bends, practice gentle back bends like bridge pose to reintegrate the hamstrings. Also try some simple twists to reintegrate the spine. Release your back, your hips, and your emotions with forward bends!

Learn more about forward bends with my instructional e-book, Essential Guide to Ashtanga for Beginners.

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Yoga to Cultivate Kindness and Compassion

Yoga to Cultivate Kindness and Compassion

Let’s do some yoga to cultivate kindness and compassion. Yoga has healing properties for the mind and body. Yoga improves strength, balance, and flexibility. Yoga helps ease pains in the body like back pain. It benefits our heart health. It relaxes you to help you sleep better. Yoga is beneficial for the mental health and emotions. Yoga teaches us to breathe deeply and take control of our breath. Yoga slows the breath down to release stress on the nervous system.

We can maximize these healing properties when we combine yoga practice with essential oilsYoga and Essential Oils can be combined together for some strong emotional and physical benefits. When we apply essential oils to skin, diffuse them, or drink them, we are taking the plants natural defense system for our own benefit. Aromatically, essential oils can directly affect the airways. It can affect our moods and emotions, and the aroma can purify the air. When used topically, essential oils can be applied directly to a specific area. When oils are ingested, they can directly support the digestive system and our immune system.

Understanding our emotions is another way to cultivate kindness and compassion. Pent up emotions can effect our physical and mental health and stop us from realizing or living our true potential. Tools like yoga and essential oils can help us promote kindness to our bodies. Yoga to cultivate kindness and compassion can ease strong emotions and promote healing.

Yoga to Cultivate Kindness and Compassion

Yoga to Cultivate Kindness and Compassion with 6 Essential Oils

We can pair yoga and essential oils together with hip opening poses to create a kind and compassionate experience for our bodies. According to the Second Chakra, we hold emotional energy in the hips. This energy can get blocked and create emotional imbalance. Yoga and essential oils can open this energy and help us to learn compassion and kindness for the body.

Begin a yoga to cultivate kindness and compassion. Start your yoga practice by placing a few drops of Holiday Joy Blend (paid link) on the top of your yoga mat. This oil will help reduce airborne pathogens and will help comfort and soothe emotional well being. Put drop of Peppermint (paid link) into a water glass to sip on throughout your practice. Peppermint is detoxifying and uplifting.

Rub Frankincense (paid link) to the arches of your feet. This oil is centering and focusing and helps create new perspectives based on light and truth. Move through some warming hip opening poses like child pose, low lunge, and pyramid.

Yoga to Cultivate Kindness and Compassion- Yoga Traveler
Low lunge, Anjanyasana

Rub Siberian Fir (paid link) on your chest and back of the neck. This may be beneficial for reducing aches from cold and flu. This oil being earthy, creates a feeling of grounding, anchoring, and empowerment. Feel grounded with hip opening and balancing poses like Vrkasana (tree pose).

Yoga for Cultivating Kindness and Compassion- Vrkasana
Balancing poses can open the hips and help us feel grounded. Yoga to cultivate kindness and compassion can ground powerful emotions.

Move into deep hip opening poses like pigeon pose, fire log, and half lord of the fishes. These poses will stabilize the hips and get deep into all facets of the hips to open and release.

Yoga to Cultivate Kindness and Compassion- Yoga Traveler

Place Tea Tree Oil (paid link) on your spine. This is the oil of releasing and forgiving and one of the most powerful cleansers of the emotional body. Take some time to process deep emotions with hip stabilizing and opening poses like Padmasana and Baddha Padmasana.

Padmasana- Yoga to Cultivate Kindness and Compassion
Use this meditation to enhance your Yoga to Cultivate Kindness and Compassion

Finish your yoga practice in Savasana with Wild Orange Oil (paid link) applied to the third eye, brow swipe and back of the neck. Wild orange support healthy digestion and increases a positive mood. Savasana can help you process the emotions this hip opening yoga practice has brought up. Being kind to the body can cultivate kindness and compassion for yourself and others.

“You have a solemn obligation to take care of yourself, because you never know when the world will need you.”

Rabbi Hillel

Create more yoga to cultivate kindness and compassion in your home with Yoga and Essential Oils.

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Tips for Yoga Twists for Beginners- 6 Ways to Unwind

Tips for Yoga Twists for Beginners

Why do yoga twists feel so good? Let’s explore why. Here are tips for yoga twists for beginners. Twists penetrate our core which stimulates and tones internal organs. This is good news for our kidneys and liver. They also create an open feeling in the spine and chest, shoulders, neck, and hips. Practicing regular twists helps maintain the length and resilience of the spinal soft tissues and health of the vertebral disks and joints of the spine. This all means we restore a full range of motion.

When we twist into more and more of pretzel, we unwind emotional and physical tension inside. Twists bring the body and mind to a more neutral state. They are both warming and cooling. Tips for yoga twists- try them in a variety of places as you practice yoga- beginning, middle, and end!

6 Tips for Yoga Twists

  • Practice each twist on each side to promote balance
  • Yoga twists can be used for warming and as a pathway to the peak. They help reduce tension along the way.
  • Side bends and forward folds prior to twists can help us reach full rotation in the small spinal muscles.
  • Twists are neutralizing and are excellent for calming anxiety and relieving lethargy. They keep us calm and wake us up!
  • Twist stimulate the nervous system and awaken energy after relaxing sequences like forward bends and hip openers.
  • Twists neutralize the spine after deep back bends.
Yoga with a Bolster
Jathara Parivartanasana is warming and can be done as part of relieving tension and bringing warmth to the body. This poses strengthens the abdominal obliques. I also love to use this pose right before cooling down in savasana.
Alignment and Balance with Yoga
Bharadvajrasana- Twist into a pretzel to unwind physical and emotional tension inside!
Ardha Matsendrasana (Half Lord of the fishes) helps us stabilize the pelvis and lengthen the spine.
Tips for Yoga Twists
Twists are excellent preparatory poses for back bends!
Parvitta Trikoansana- Standing twists teach how to stabilize the pelvis and spine and give our body practice for seated twists.

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Chakra Cleansing and Balancing- Yoga and 7 Powerful Oils

Chakra Cleansing and Balancing

Listen on Spotify!

Chakra cleansing and balancing with yoga and 7 powerful essential oils will leave you feeling calmed and refreshed. Yoga has healing properties for the mind and body. It improves strength, balance, and flexibility. Yoga helps ease pains in the body like back pain. It benefits our heart health. It relaxes you to help you sleep better. Yoga is beneficial for the mental health and emotions. It teaches us to breathe deeply and take control of our breath. Yoga slows the breath down to release stress on the nervous system.

We can maximize these healing properties when we combine yoga practice with essential oilsYoga and Essential Oils can be combined together for strong chakra cleansing and balancing. When we apply essential oils to skin, diffuse them, or drink them, we are taking the plants natural defense system for our own benefit. Aromatically, essential oils can directly affect the airways. It can affect our moods and emotions, and the aroma can purify the air. When used topically, essential oils can be applied directly to a specific area. When oils are ingested, they can directly support the digestive system and our immune system. So, use essential oils with the discipline of yoga for chakra cleansing and balancing daily.

Understanding the chakra system is a way to find emotional and physical health and healing. Each chakra has an emotional and physical function in the body. Let’s explore chakra cleansing and balancing through yoga and essential oils.

Want actionable yoga tips from me? Ways you can ease pain and modify yoga poses to fit your needs? Then hop on the newsletter! Read more of this content when you subscribe today.

Essential Oils for Chakra Cleansing and Balancing

Chakra Cleansing and Balancing

Root Chakra- Muladhara

The Root chakra is located in the base of the spine and its function is a sense of security, survival instinct and stability. Try placing Balance Blend oil (paid link) on the bottom of your feet while in Sukhasana (shown below). This pose will allow you to get in touch with your root at the base of the spine. Build your slow and steady breath while connecting with the Muhlabhanda the anal energetic lock. With the ground under you, you will start to find your base, your stability.

Muladhara Chakra and Yoga

Sacral Chakra- Svadhishthana

The Sacral Chakra is located in the lower abdomen, low back region, and reproductive organs. The function of the chakra is desire, pleasure, sexuality, and creativity. Try placing Citrus Bliss oil (paid link) on the abdomen. Feel Sacral chakra cleansing and balancing with hip opening poses like upavista konasana (shown below.) Move through the stretch fluidly to get the creative energies flowing.

Svadhishthana Chakra and yoga

Solar Plexus Chakra- Manipura

The Solar Plexus Chakra is located in the solar plexus, the middle of body, at the stomach. The function of this chakra is will, joy, power, and anger. Imbalances in this chakra may manifest as digestive issues so we do yoga poses that twist and squeeze our center. Place Digestzen Oil (paid link) on you abdomen and try the pose parvritta parvsakonasana (shown below.)

Manipura Chakra and Yoga

Heart Chakra- Anahata

The Heart Chakra is located at the heart. It’s function is love, friendship, and companionship. We need to both open our heart and protect it with our yoga and essential oils. Place Breathe Oil on your heart. The heart chakra is associated with the air element and Breathe Oil (paid link) will open the airways for breath. Practice setu bhanda sarvangasana (shown below) which will open the heart and chest space while strengthening the muscles in the back.

Anahata Chakra and Yoga

Throat Chakra- Vishuddha

The Throat Chakra is located in the throat. The chakra functions in our speech, communication, and expressing ideas. Place Whisper Oil (paid link) on your throat to remind you to speak but to also listen to the words of others. Stimulate the throat chakra with Halasana (shown below). This pose will encourage the body to increase the power of the breath which comes from the throat, ujjayi breath. Breathe so you can be heard!

Vishuddha Chakra and Yoga

Third Eye Chakra- Ajna

The Third Eye Chakra is located in the forehead, right between the eyes. It functions to strengthen our intuition and foresight into the future. Place Serenity oil (paid link) on the forehead between the eyes. Practice yoga poses that place the drishti (focus) into another area like humble warrior (shown below.) In this pose, you are looking through the legs, behind. This will remind you to learn from the past in shaping your future. Chakra cleansing and balancing will focus your third eye.

Ajna Chakra and Yoga

Crown Chakra- Sahasrara

The Crown Chakra is located at the top of the head. It functions in understand. We seek to understand our strengths and weaknesses through the entire chakra system so that we can come to full understanding of our potential. Place Elevation oil (paid link) across the forehead near the hairline. The yoga poses that benefit the crown chakra are inversions. When we place the head on the ground, we literally turn our perspective upside-down so that we can have new insight. We force blood flow into the head to stimulate all the senses. Try sirsasana (shown below.)

Sahasrara Chakra and Yoga

Chakra cleansing and balancing with yoga and 7 essential oils will begin to heal your energy and your body.

I am grounded. I am creative. I am powerful. I am loved. I speak clearly. I see clearly. I understand myself.

Chakra Chant

Find daily energetic balance with the Chakra Sun Salutation Sequences!

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Turning Upside Down with Yoga- 6 Poses No Fear

Turning Upside Down with Yoga

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Look at like from a different view, upside down! Turning upside down with yoga will literally flip your perspective. In the Ashtanga Primary Series, the inversion sequence is started with a shoulderstand followed by headstand. When we turn the body upside down, we create a new view of the world. Often, there is a natural fear which accompanies going upside down. We don’t know which way is right, left, front, or back. We are also afraid that we might fall. It is the fear of the unknown.

Some fears are necessary in life. Some are debilitating. There are fears that keep us alive and fears that keep us from living. When we have fear that keeps us from taking harmful risks, that is healthy fear. Other times, our fear may stop us from having a wonderful experience. We may only approach what we know and shy away from the rest. This may keep us from living as fully as we might. The trick is to find the balance.

It is not healthy to constantly seek out what scared us. However, when confronting the occasional personal challenge can help us to gain self confidence by moving past some of our fears.

Want actionable yoga tips from me? Ways you can ease pain and modify yoga poses to fit your needs? Then hop on the newsletter! Read more of this content when you subscribe today.

Try Turning Upside Down with Yoga

Here are a few tips:

  • Build confidence (and strength) over time
  • Approach poses slowly and listen to the body
  • Keep your breath moving and relax the mind
  • Seek out assistance if possible
  • The key to inversions is finding the new point of balance
  • Keep the ribs drawn in and legs actively lifting toward the sky
  • Feel the connection of the earth and grow from there
  • Use drishi and bandhas for additional stability

Tips to Prepare for Turning Upside Down in Yoga

Sahasrara Chakra and Yoga

Salamba Sirsasana I- This pose is stimulating. To open the shoulder girdle in preparation for Salamba Sirsasana I, work through Adho Muhka Swanasana (down dog), Garudasana (eagle) arms, and Gomukhasana (cow face) arms. These stretches will create easier shoulder flexion in Salamba Sirsasana

Yoga Poses to Ease Back Pain

Viparita Karani- This pose is calming and deeply restorative. It is accessible to all students and feels wonderful after a vigorous yoga practice, a stressful day, or when feeling low of energy.

Vishuddha Chakra and Yoga

Salamba Sarvangasana- This pose can release tension in the neck and is calming and cooling. Try moving into Halasana (plow) first as it is a calming forward bend. It is the basic foundational pose before moving into Salamba Sarvangasana.

Turning Upside Down with Yoga

Using a wall can be a great way to prep for turning upside down with yoga in Handstand pose. Make sure to align wrists, shoulders, and hips and practice extending one leg at a time from table top position on the wall.

Turning Upside Down with Yoga

Tripod headstand can be practiced with both knees resting on the elbow “shelf.” Push the ground away to ease strain on the neck and strengthen the shoulders. As you gain strength and confidence, both legs can be extended into the air.

Turning Upside Down with Yoga
Still working on my own handstand!!

Try the Ashtanga Closing Sequence with me- Turning Upside Down with Yoga!

Avoid sprinting toward the end of your practice to reach the finish line! The beginning is the end. Continue to breathe with awareness and focus. Free the mind by turning upside down with yoga. Be present in the moment. Feel the wonder and pleasure of practicing yoga!

Learn yoga the right way- get 8 Tips for Thriving with Ashtanga Yoga!

Surrender and Release with Yoga and 6 Powerful Essential Oils

Surrender and Release with Yoga

Listen on Spotify

Surrender and Release with Yoga and 6 Powerful Essential oils. Yoga has healing properties for the mind and body. Yoga improves strength, balance, and flexibility. Yoga helps ease pains in the body like back pain. It benefits our heart health. It relaxes you to help you sleep better. Yoga is beneficial for the mental health and emotions. Yoga teaches us to breathe deeply and take control of our breath. Yoga slows the breath down to release stress on the nervous system.

We can maximize these healing properties when we combine yoga practice with essential oilsYoga and Essential Oils can be combined together for some strong emotional and physical benefits. When we apply essential oils to skin, diffuse them, or drink them, we are taking the plants natural defense system for our own benefit. Aromatically, essential oils can directly affect the airways. It can affect our moods and emotions, and the aroma can purify the air. When used topically, essential oils can be applied directly to a specific area. When oils are ingested, they can directly support the digestive system and our immune system. So, use essential oils in yoga class to create optimal health.

Understanding our emotions is another way to find balance and healing. Pent up emotions can effect our physical and mental health and stop us from realizing or living our true potential. Tools like yoga and essential oils can help us find balance. They are connected to our roots, emotions, and power and control. Surrender and release with yoga to move further through our development.

Surrender and Release with Yoga

Surrender and Release with Yoga and 6 Essential Oils

Let’s create a powerful emotional release with yoga and essential oils. Release your physical aches and mental anxieties, surrender to your emotions, and receive the powerful future awaiting you.

Essential Oil Set Up

Place a few drops of Frankincense (paid link) on the top of your mat. This oil supports the body in tissue repair for renewal. It brings stability and protection when the heart is feeling vulnerable (surrender).

Put a few drops of Wild Orange (paid link) into a cup or water bottle. You can sip throughout the practice. This supports healthy digestion (release) and has an uplifting aroma. It fosters optimism for those who have little tolerance for mishaps or mistakes (release).

Rub a few drops of Citrus Bliss Blend (paid link) on the back of your neck. This is uplifting and inspires creativity and power by letting go of old limitations and insecurities. This is both surrender and receive!

Surrender and Release with Yoga Practice

Start to move the body through warming yoga poses like child’s pose, cat and cow, and sun salutations. Try a balance in Vrkasana (tree pose) to surrender to the ground beneath your feet.

Surrender and release with yoga

Next, add a few drops of Elevation Blend (paid link) to the back of your neck. This is energizing and stimulating. It assists in letting go of lower energy vibrations, old habits, and addictions (release). It supports self worth. Surrender and release with yoga may make you feel vulnerable. You need this powerful support to your self worth.

Try these poses to help you feel surrender and release with yoga:

Each of the poses shown above will open the hips to release emotional tension and stretch the back and side body to release stress tension in the back.

Time to Release to Receive

Now it is time to embrace the surrender, release into supported resting poses, and receive the grace which the universe has for you.

Place Serenity Blend (paid link) on your neck, shoulders and forearms. All of these are areas of high tension. This oil is relaxing and calming. It calms feelings of hostility, fear, anger, jealousy, rage and resentment.

Each of these poses will help you to rest on the bolster (paid link), block (paid link), or wall. You can relax tense areas of the body while you embrace support. Lastly, enjoy a savasana. Place Balance Blend (paid link) on the arches of the feet. This will support healthy muscle tone and is especially suited for those who seek to escape from life through disconnection or disassociation. It is grounding. After this practice, you will be able to surrender and release with yoga.

We must embrace pain and it use it as fuel for our journey.

Kenji Miyazawa

Have your own Yoga and Essential Oils Experience at home!

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4 Yogic Cleansing Practices for Beginners- Master These Today!

Yogic Cleansing Practices for Beginners

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How do we cleanse our body in yoga? We can use yogic cleansing practices for beginners. In Hatha yoga, we learn about Kriyas which are intended to help cleanse the body and balance the three bodily humors, or doshas. When we are in balance, we ensure good health. In classical yoga, there are six kriyas. The four yogic cleansing practices for beginners can be utilized by anyone, with or without a teacher. These are Skull Shining Breath, Candle Gazing, Saline Nasal Irrigation, and Abdominal Churning. Two of the kriyas require personal instruction, dhauti, cleansing the stomach with water or a thin strip of cloth, and vasti, the practice of washing the large intestine with water or air.

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Yogic cleansing practices for beginners
Ready to practice the Kriyas for cleansing?

4 Yogic Cleansing Practices for Beginners

Candle Gazing

According to Hatha Yoga, candle gazing cures diseases or the eyes and removes tiredness. It can focus the mind, improve concentration, and is calming. It is a good preparation for meditation. In India, candle gazing is practiced with a flame of a small oil lamp as it is steadier than a candle.

  1. Light a candle or oil lamp and place it on a low table so it is level with the eyes. Sit on the floor with a meditation posture and keep the back straight and the shoulders relaxed.
  2. Begin with 30, 45, or 60 seconds of gazing. Do your best to stick to the time without looking turning your gaze to a clock. Try not to blink. This can be hard at first, but the more you practice, the easier it will become. Gradually increase your time with practice.
  3. Gaze at the flame without blinking or moving your eyes. Keep your attention focused on the flame. Your eyes may wander, that’s normal. Keep a steady mind and resist the urge to blink. When your set time is up, close the eyes gently.
  4. With your eyes closed, an after image of the flame may appear behind your eyelids. Observe it like a focal point for your meditative mindset. When it disappears, start your next round of gazing.
  5. At the end of three rounds, rub your hands together to build up friction and warmth. Cover your eyes with the cupped palms and let the eyes relax in the soothing darkness. This practice is called palming.
Yogic Cleansing Practices for beginners
Candle Gazing- Yogic Cleansing Practices for Beginners

Saline Nasal Irrigation

Saline Nasal Irrigation is one of the yogic cleansing practices for beginners that cleanses the skull. It removes mucus congestion and grit from the nasal cavity. The yogi pours water into one nostril and lets it run out the other. All you need is a Neti Pot (paid link). It will have a specially designed spout that fits inside the nostril so you can pour in water without splashing too much.

  1. Fill the Neti Pot with warm, salted water. Bend forward over the sink and tilt the head to one side. Relax! Breathe through the mouth and gently pour water through the upper nostril. Gravity will take care of the process. Inhale through your mouth. Blow your nose when the pot is empty and repeat the process in the other nostril.
  2. Dry out the nasal passages after you have finished with the cleanse. Try closing one nostril with your finger and blowing out of the other.
Neti Pot- Yogic Cleansing Practices for Beginners
Neti Pot- Yogic Cleansing Practices for Beginners

Skull Shining Breath

Skull Shining Breath is a gentler form of Bellows Breath in our yogic cleansing practices for beginners. Exhale rapidly and once the lungs have been forcibly emptied, a vacuum is created, which means fresh air will naturally flow into the lungs. Next take a slow, unforced inhalation. Practice ten to thirty breaths per round and rest in between.

Yogic Cleansing Practice for Beginners- Skull Shining Breath
Skull Shining Breath

Abdominal Churning

According to Hatha Yoga, Abdominal Churning fans the gastric fire, improves digestion, and removes all disease. Many use this to start a morning practice. This kriya strengthens the abdominal muscles and massages the abdominal organs. First, practice the abdominal lock, uddiyana bandha, before attempting abdominal churning.

  1. From the abdominal lock, keep your abdomen drawn in and keep your chin pressing in. Press down on the hands against the thighs and push out the abdominal recti. Relax the recti, then the abdomen. Inhale gently and stand up to rest. This is the first stage, which should be mastered before moving into the second stage.
  2. For the second stage, press down the right hand only, pushing only the right rectus out. Sway your hips slightly to the left. Then press on the left hand, pushing only the left rectus out. Over time you will gradually learn to push the recti out left, both, right, both, left, both and so on. This will create a wave like motion of the abdominal wall that massages the internal organs. Try practicing three to five rounds, stand to rest, and take recovery breaths between rounds.
yogic cleansing practices for beginners
Yogic Cleansing Practices for Beginners- Abdominal Churning

Yogic cleansing practices for beginners are a great complement for meditation. Check out this meditation package!

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Foundational Chakra Balancing with Yoga- 6 Essential Oils Journey

Foundational Chakra Balancing

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Take an essential oils journey to for Foundational Chakra Balancing with yoga. Yoga has healing properties for the mind and body. Yoga improves strength, balance, and flexibility. Yoga helps ease pains in the body like back pain. It benefits our heart health. It relaxes you to help you sleep better. Yoga is beneficial for the mental health and emotions. Yoga teaches us to breathe deeply and take control of our breath. Yoga slows the breath down to release stress on the nervous system.

We can maximize these healing properties when we combine yoga practice with essential oilsYoga and Essential Oils can be combined together for some strong emotional and physical benefits. When we apply essential oils to skin, diffuse them, or drink them, we are taking the plants natural defense system for our own benefit. Aromatically, essential oils can directly affect the airways. It can affect our moods and emotions, and the aroma can purify the air. When used topically, essential oils can be applied directly to a specific area. When oils are ingested, they can directly support the digestive system and our immune system. So, use essential oils in yoga class to create optimal health.

Understanding the Chakras is another way to find balance and healing. The chakras are energy points in our body that are connected to bodily functions and emotion. We can have too much or too little energy into each chakra which will form an imbalance. Tools like yoga and essential oils can help us find balance. The first three Chakras, Muladhara or Root, Svadhishtana or Sacral, and Manipura or Solar Plexus chakras make up our foundations. They are connected to our roots, emotions, and power and control. Foundational Chakra Balancing will help us to move into the upper chakras and further our development.

Want actionable yoga tips from me? Ways you can ease pain and modify yoga poses to fit your needs? Then hop on the newsletter! Read more of this content when you subscribe today.

Foundational Chakra Balancing with Yoga

Foundational Chakra Balancing

Let’s have a Foundational Chakra Balancing Yoga and Essential Oil experience! Start by placing a drop of Cassia oil (paid link) in a cup of water or water bottle. Cassia is a hot oil so make sure it is properly diluted- you do not need a lot of oil. Cassia supports a healthy response to pathogenic exposure. It inspires self assurance in discovering your innate talents, therefore helping to balance the sacral chakra. Place a few drops of Clove Bud Oil (paid link) on your mat or in a diffuser close by. Clove cleanses, inspires natural playfulness, and clears the head for rational thought, again for sacral chakra balancing.

Place Balance Blend doTerra Oil (paid link) on your feet and rub it in well. This supports physical balancing and calming. It is a powerful emotional stabilizer and helps ground the energy. This will balance the root chakra in our foundational chakra balancing practice. Practice a few rounds of Surya Namaskara A and feel the ground beneath your feet and hands. This will warm the body and prepare you for the experience of going deeper.

Foundational Chakra Balancing

Place Peppermint oil (paid link) on you lower belly. This will help open airways and supports healthy digestion for the solar plexus chakra balancing. Open the hips (sacral chakra balancing) with poses like low lunge (anjanyasana) and lizard pose.

Muladhara Chakra and Yoga

Continue deep hip openers to find foundational chakra balancing with poses like Prasarita Padottanasana, Virabhadrasana (Warrior II), and Trikonasana (Triangle).

Use Essential Oils in Yoga Class
Prasarita Paddotanasana

Balance the Solar Plexus chakra by firing up the abdominals. Navasana (boat pose) and Bakasana (crow) will help you feel the fire inside.

Arm Support Yoga Poses
Bakasana

Foundational Chakra Balancing with Essential Oils

Place Cypress oil (paid link) on your heart. This supports lymphatic and circulatory systems and is the oil of motion and flow to release stagnant energy. This will begin to balance the Heart Chakra which is the bridge between the foundational chakras and the upper chakras. Do a seated spinal twist like Marichyasana C to balance the Solar Plexus Chakra followed by a few more hip openers Upavista Konasana (wide V sit) and Padmasana (lotus pose).

Foundational Chakra Balancing
Marichyasana C

Lastly, place Vetiver Oil (paid link) to the arches of the feet. This is calming and nurturing. It is incredibly supportive in self- awareness work and grounding one in the present moment. In the end, we come back to our beginning, the root chakra. End your foundational chakra balancing yoga and essential oil practice with savasana.

The deeper the roots, the higher the tree can grow.

Proverbs

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