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A Soul Soothing Yoga Sequence

You know when times are bad? When you feel down? Anxious, tired, yucky all around?

What music do you put on?

What yoga do you practice?

Here's a sequence I love to soothe anxiety and remind me that you can't control life, only how you react. So you may as well surrender to what is (which is called ishvarapranidhana in yoga-speak).

These images were first published way back in July 2007, so let's overlook the sheared ribs and hyperextended elbows, and just admire cute-me-from-the-past, ok?

Oh, and I made a video of this sequence for our email subscribers, because they asked. If you want it, join up & I'll send you the link (and a free yogAttitude kit).

Happy practicing xx

A nice, anxiety-releasing backbend sequence.

A soul soothing yoga sequence

Clockwise, from top left:

  • Start with surrender in child's pose, knees apart, feet together.
  • Inhale into a deep kneeling back arch, as deep as is comfy and safe for you.
  • Exhale and surrender into child again.
  • Inhale and flip over your knees into this back arch (kapotasana variation maybe?)
  • Exhale and surrender forward into a full prostration.
  • Inhale and flip back over your knees into the kapotasana variation (I call it King Cobra or Snake with a Tail, depending n whether I'm teaching grownups or kids)
  • Exhale and surrender into child again.
  • Inhale into your deep kneeling back arch.
  • Surrender back into child's pose.

Repeat this as many times as you like! 

Enter the $1000 Squat Challenge here!

Would YOU do squat for $1000? The third annual mm...Yoga! retreat is coming up in Bali in November and one lucky person can win $1000 towards it.

This is how: the person, in Melbourne or elsewhere, who squats the longest with good form, wins the $1000. Easy right? Well, not that hard, anyway, given it's been all squats all the time at mm...Yoga! this year. This is an excellent guide for getting you squat ready. Pop over & read it.

Here's what we are looking for (and maybe you will actually do better, since I have that sticky outy lower back thing going on):

squat challenge

Rules:

  • You may enter in person, at any mm...Yoga! class. Your teacher will assess your form and time you - you get one go and can only make your attempt if you've entered here.
  • You may enter via video, by filming yourself and placing a clock on your mat so we can see the passage of time.
  • You have until June 30 to make your attempt. You must enter your details in the form below to qualify.
  • You must be in good health and your entry must not compromise your wellness. If we find out it has, you will be disqualified. Also, you will be in pain. Which is silly.
  • You may use the entire $1000 towards funding your own retreat payment, or you may split your winnings with a friend. Prize is not transferable - it will be used to discount the cost of your mm...Yoga! retreat. If you can't take up your prize, it will be allocated to the person who came second.

 

Update: This competition is now closed, thanks to everyone who entered it. Veronica Michich won by squatting, with good form, for just over ten minutes. Ten minutes!

Bye-bye, hunchasana.

Got a hunch? Not in the good way, rather that slumpy-shouldered thing most of us have going on?

That hunchy thing makes our necks and shoulders hurt, does Bad Things to our breathing, and brings on headaches.

It doesn’t have to be that way. If you stretch the muscles in your chest, especially your pectoralis minor:

and the inside surface of your arms, especially your biceps brachii, it has a profound effect on your posture and relieves a lot of the tension you feel in your neck and shoulders.

Why?

Because, although the muscles in your back and shoulders are big and strong, and those in your chest aren’t,  the way your chest and arm muscles connect to your skeleton gives them much more leverage. So if they are tight, you will hunch, and the muscles in your shoulders will eventually spasm with the effort of trying to pull your shoulderblades into a more neutral position.

Two of my fave stretches:

Wall clock:

  • No arching in lower back, keep base of ribcage lined up with top of pelvis
  • No pinching on back of shoulder socket
  • Torso ideally at 90 degrees to wall.

Standing cobra:

  • Roll shoulders open
  • Keep elbows bent to isolate stretch into front of chest
  • No overarching in lower back. (see second image for what not to do)

Ahhhhh. And breathe, of course.

x

Nadine