Strike a Cobra

Are you stressed out, spending most of your day infront of a computer or experiencing back pain? Click on photo to read full article on yogobe.fi about Bhujangasana, one of the most important and foundational backbends in yoga with numerous health benefits from the feet to the head!

GIve your cobra pose some extra love, strike it like you mean it and open your heart to the world and to yourself!

Happy practicing.

Leave your Ego at the Door

Yoga is union between breath, body and soul and connecting to your true self and your true potential. Ego is a constilation of the mind and the opposite of your true self. It is a challenge to let go of ego and unidentify with our thoughts in our daily lives, however we can make yoga a practice of this with these tools on how to leave your ego at the door when you enter a yoga class!

Mindfulness

Ego is what keeps us from being in the present moment – worrying about the future or reliving the past. Ego does not exist in the present moment, therefore the practice of mindfulness becomes essential. During a yoga class, whenever you find yourself thinking about what you did before you stepped on the mat, what you are going to prepare for dinner or how your work presentation might go tomorrow, decide to let go. Observe the mind for wandering without judging yourself and decide to return to the present moment with the help of the sensations in the body and the breath focus. You are not ego and you are not your thoughts, you are the observer and the awareness behind all this.

Compassion instead of competition

Ego always strives forwards and for results in the future. When injuries occur in yoga it is common that they are a cause of ego. When being on the yoga mat, see if you can let go of comparing yourself to what your neighbor is doing or even what the yoga teacher might be doing. You are on your own journey and yoga is neither a competition with anybody else nor yourself. Practice compassion towards yourself instead of competition by being patience with yourself in some poses, sometimes even taking a step back and honoring your body for its openness and strength today, no matter what you did yesterday or the last time you practiced. Accept your "weaknesses" with self-compassion, without them defining you.

Let go of results

How was yoga class today you might be asked? “Oh it went great, I managed to come into handstand for the first time”, or “no it was awful, I felt stiff in every pose and couldn’t even manage to breathe deeply in downward facing”. Okay, so this is clearly ego speaking, judging your practice and judging yourself! For ego there are a bunch of labels, defining things as good or bad, right or wrong. Of course it is fun to be able to jump up into hand stand for the first time and it is completely okay to enjoy that, however that does in no way define your practice. The practice of non-attachment to the outcome is what brings us back to the present moment and our true selves. Acknowledge your strengths and progress without it defining you. 

There is no perfect yogi, perfect pose or perfect practice to aim for, that is ego slipping in through the back door and on your mat. The perfection that excist is your true nature, that does not need to be changed or improved. Yoga is connecting to what already exists, not in the past nor in the future, but right now.

Breathe, be and unite your palms in namaste.
Photo by Saara Oinonen

Strengthen your Chaturanga

What you might not know is that chaturanga dandasana is actually a pose on its own, not just something you do to transition from plank pose to upward facing dog. Chaturanga is one of the most commonly practiced yoga poses, especially in vinyasa or ashtanga yoga, yet it is often practiced incorrectly, for this is in fact a challenging pose! 

Build your chaturanga safely step by step: 

1. Begin in plank pose, already toning and strengthening the arms and engaging the core. In plank pose press the floor away with the palms to lift up the area in between the shoulderblades. 

2. Begin to shift the body forwards from the toes. 

3. Exhale, to lower down the body in a straight line, still pressing up the area in between the shoulderblades.

4. Only lower until you can feel your elbows hugging in towards your ribs. The elbows should form a 90 degree angle, meaning you sometimes have to shift the body forwards in plank pose even more than you think. Aim forwards with the body instead of down. 

5. Keep engaging your core through the entire pose before you dive into upward facing dog in an inhale.

If you are used to going to yoga classes you can ask your teacher to check your alignment in chaturanga dandasana to give you personal tips. If you mostly practice yoga at home I advise you to film your practice to check your own alignment in poses every now and then. 

To strengthen your chaturanga and build upper arm strength you can add chaturanga push ups to your practice. From plank pose, exhale and lower down until your elbows meet your ribs, inhale to press back up into plank. Optional to lower the knees and do "low push-ups" instead. You can do five, or as many repetitions as you want and take the time to build strength instead of rushing your way from plank to upward facing dog.

LOWER THE KNEES if you are unsure or still building strength in the arms, shoulders and/or core. There is no rush or final destination in yoga. Let go of ego, any shame for lowering the knees and keep your practice safe and steady. 

Photo by Saara Oinonen

Build your chatuanga slowly, step by step. 

Practice and all is coming! 

UPCOMING EVENT!

Treat yourself with a day of grounding and nurturing yoga to ease into Autumn at Wasa Yoga Center 3.9! 

Limited space - save your spot today at wyc@netikka.fi

Hope to see you there!