Alice's Yoga Essentials
“This is what I mean by ‘Body Empowerment’. Not just to love the appearance of it, but to live IN it and UTILISE it’s magical power...”
Cat/Cow
Repeat continuously for 1 -3 mins
Come to hands and knees, fingers spreading wide
Inhale head and tail bone up
Exhale head and tail bone up
Eyes are closed and focused in between the brows.
You can silently recite the mantra- SAT as you inhale and NAM as you exhale
Benefits:
Spine health
Awakening the chakra system
Anti-Aging
Stimulating the glanduar system
Energizing
Downward Dog
Hold with long deep breath for 1 - 3 mins
Hands shoulder width apart
Feet hip width apart
Chin to chest
Belly balloons as you breathe in
Eyes closed and focused in between the brows
Squeeze the feet and hands into the floor
Feel the blood rushing into the brain
Benefits
Anti-aging
Clears brain fog
Opens up the hamstrings and shoulders
Grounding
Child’s Pose or Puppy Dog’s Pose
Hold for 1 - 3 mins with long deep breath
Sit on the heels and extend the arms out in front of you
Forehead presses into the floor
Knees can be slightly apart, toes together
You can take a cushion under the hips or knee,s or avoid and do Puppy Dog’s pose
Benefits
Grounding
Stimulates the 3rd eye for clarity
Stimulates the frontal lobe to help with right action
Stretches the lower back and shoulders
Pigeon Stretch
Benefits
Opens up the hips and relieves lower back pain
Releases emotion held in the hips
Grounding
Can help with siatica
Hold for 1-2mins on each leg
Come onto hands and knees
Slide the right knee forwards to the right hand, ensure the hips are parallel
Option to come down onto the elbow
Breathe deeply into the belly
Breath of Fire
Do for 1-3 mins - replace with long deep breath if pregnant or on first 3 days of menstrual cycle
Come to seated position, making sure the spine is straight so lungs have space
Place hands in Gyan mudra, first finger & thumb pressing
Inhale through NOSTRILS & exhale through NOSTRILS - belly draws IN on EXHALE, belly relaxes on INHALE.
Must be a rhythmic, medium pace
Focus eyes at 3rd eye
Finish inhale & HOLD breath for 5 seconds, squeezing belly & pelvic floor, eyes at third eye. Relax & breathe long and deep, feeling yourself inside the body. Sit & meditate.
Benefits
Strengthens the core and digestive system
Burns away anxiety
Stimulates glandular system
Builds personal power & confidence
Strengthens and expands the magnetic field
Left Nostril Breathing
Practice for 2-11 minutes
Come to a comfortable seated position, spine must be straight and chest open
Press thumb to right nostril, and begin long deep breath through left nostril
Lift the ribs up and out as you breathe in, to create more space for air
Focus eyes at 3rd eye - between the brows
Finish inhale and hold the breath for 5 seconds whilst squeezing the belly button and focusing at 3rd eye. Relax and meditate at the 3rd eye. Feel yourself soothing yourself.
Benefits
Soothes the nervous system
Stimulates Yin/Feminine Energy
Calms the mind
Extremely Grounding
Great prep before meditating
