Yoga for Willpower

Have you set your intentions for the new year? 

If not, take a moment to reflect over a couple of questions before doing this empowering Vinyasa Flow Yoga routine to strengthen the solar plexus chakra, the seat for your personal strength and transformation.

1. What really matters to you? What do you feel passionate about and what is a "good life" according to your values?
   
   
2. Are there any dreams deep within your heart that wish to be expressed? 
   
   
3. Are there fears or limiting beliefs holding you back?
   
   
4. Are there any areas in your life you wish were different? If so, how will you make change happen? When will you make it happen? 

Let your imagination run wild as you ask yourself these questions, dare to dream big as if there were no limits! After having written down or imagined your intentions and desires, enjoy this empowering flow to transform obstacles into challenges and to boost your willpower for creating whatever you desire!

Happy practicing & happy new year! 

Filmed and edited by Saara Oinonen

Click on photo to watch video

Detox Yin Yoga

Besides the importance of digesting food and detoxifying the fysical body, a yogic perspective also includes the mind and the importance of digesting thoughts and feelings.

This yin yoga practice is designed to boost your metabolism, aid digestion and has detoxifying effects on the fysical body, to release toxins from organs and tissues. This sequence also provides an opportunity to cleanse and detox the mind, to release any thoughts or emotions that have a toxic effect o your well-being, opening up the body and mind for new opportunities, positive energy and self empowerment.

1. Cat Cow. Begin standing on all four, hands under the shoulders and knees under the hips. Inhale to arch the spine and lift the gaze, exhale to round the back. Follow your own breath for 8 rounds of cats and cows as you create greater circulation in the body before the static yin yoga poses. 

2. Thread the needle. Return to a neutral spine, inhale to raise the right arm up, exhale to thread the arm and lower down the shoulder towards the mat. Either keep the left fingertips on the mat for support or to deepen the twist, inhale to raise the left arm up towards the sky. Remain in the pose for eight deep breaths before returning through neutral and switch side. 

3. Shoelace. Come into a seated position and bend in the right knee, stack the right knee on top of the left knee and find both sit bones on the mat, option to sit up on a folded blanket. If the lower knee complains, straighten the left leg on the mat into a half shoelace variation. If the top knee complains you can try placing a blanket or pillow between the knees. If nothing seems to help, skip this pose.

Inhale to raise the left arm and side lean to the right for four deep breaths.

Return to neutral and either remain seated or if knees and hips feel safe you can begin to lower down into a forward fold, remain in the pose for three minutes, staying connected to a smoothe and even breathe.

4. Twist. Keep the knees stacked, roll down to lie on the back and lower down the knees to the left. Extend the right arm out to the side to come into a twist. If this twist is too intense you can uncross the knees and straighten the bottom leg on the mat. Remain in the pose for 3 minutes. 

From this pose, rock up to seated and move through the sequence beginning from shoelace on the opposite side. 

5. Bananasana. Extend the legs and raise the arms up above the head. Begin to walk the feet to the right, only as far as your sitbones remain planted on the mat. Option to cross one foot over the other. Move the arms and the upper body to the right, creating the shape of a banana with the body. Option to take a hold of one wrist, the elbows or lower down the hands on the belly. Remain 3 minutes in bananasana opening up the left side body before returning through center and coming into the pose on the other side.

6. Savasana. Extend the legs, allowing them to be apart and the feet flop open. Rest the arms away from the body, facing the palms towards the sky. Take a couple of sighing, detoxifying exhalations through the mouth to let go of any last toxic tension or stress stored in the mind or the body and rest in savasana for at least 3 minutes.

Namaste

Satisfy your Taste-Buds with Christmas Spices

Ginger Bread Smoothie

5 dl oat milk

1 banana

6 pitted dates

1 tsp cinnamon

1 tsp cardamom

1 tsp ginger

1/2 tsp ground clove

Mix all the ingredients in a blender and garnish with chopped nuts or coconut flakes. 

Christmassy Raw Balls

2 dl oats

20 pitted dates

2-3 msk raw cacao

Ginger bread spices: 

1 tbsp cinnamon

1 tsp cardamom

4 cloves

pinch of vanilla powder

Mix all the ingrediants in a blender until smoothe, form the dough into balls and place them in the fridge to harden.

Heavenly Christmas Smoothie 

10-15 seedless dates

2 juiced oranges

5 dl coconut milk or oat milk

Christmas spices to taste: cardamom, cinnamon, clove, vanilla and saffron!

We made this heavenly smoothie in nutrition class for our christmas table and I advise you to try it too!

This recepie and photo is from my inspiring classmate Elle, check out and follow her intagram account, Therapykitchen for more healthy recepies and inspiration!

Meditation for Self-Acceptance

A meditation for self-acceptance, to strengthen the solar plexus chakra.

For more information on the solar plexus chakra, click here.

• Set a timer for how long you wish to meditate, recommended time 10-20 minutes. If you're new to meditating, I advise you to start with shorter meditations and successively lengthen the time. 
  
  
  
  
• Sit in a comfortable position, drop the shoulders down away from the ears and slightly lower the chin to the chest to lengthen the spine. 
  
  
  
  
• Place your palms together, at the level of your navel. Keep the fingers straight with the fingers pointing away from you and cross the thumbs. 
  
  
  
  
• Close your eyes to turn your awareness inwards. Take a couple of deep breaths to anchor yourself in this moment and allow the outside world to drift away. 
  
  
  
  
• Begin to visualize a bright, golden yellow spinning wheel around the area of the navel, the location for the solar plexus chakra. 
  
  
  
  
• Chant the mantra RAM silently to yourself to activate solar plexus. 
  
  
  
  
• Accept the thoughts as they come and go, whenever you realize your mind has drifted away and gently bring your awareness back to repeating the mantra Ram, Ram, Ram, as you visualize the spinning wheel of bright sun golden energy behind your navel.
  
  
  
  
• When your timer goes of, take a moment to visualize the golden yellow energy to spread from your solar plexus chakra into every cell, filling you with light, love and self acceptance. 
  
  
  
  
• Gently open your eyes and bow to your inner light. Namaste. 

Pre Christmas Digestion Boost

• Warm water. Begin your day with drinking warm water to fire up your digestion, preferably half an hour before eating breakfast. Option to add ginger, lemon or tumeric to your water. Avoid cold drinks throughout the day as they are considered to slow down and damp the fire of digestion.
  
  
• Yellow foods. Yellow foods are considered to strengthen the manipura chakra, the cakra associated with digestion. Foods such as corn, yellow pears, golden apples, oats, lemons, pineapples, squash and spices like ginger and tumeric can strengthen your digestion.
  
  
• Sit on heels. Vrjasana is a benefital pose to sit in within 10 minutes after a meal since the blood flow to the digestive organs increases. Sitting on the heels also activates acupressure points on the feet that promote digestion. You can sit in the pose from  three minutes up to 30 minutes for maximal benefit.
  

Treat yourself with a simple yet delicious smoothie. Just add pineapple, lemon and ginger in a blender and you got yourself a detoxifying, digestive and immune strengthening boost!

Inspiring Photography Blog!

Sending gratitude to talented and fabulous Saara Oinonen, for having the chance to work with her during photo shoots and in the making of the yoga videos! 

For more artistic photos, check out her stunning blog, 

www.birdy.ratata.fi

If your solar plexus chakra is out of balance (see previous blog post), this affirmation is for you to repeat daily either out loud or silently to yourself.

Say it as if it were true even if you might not believe it. Imagine what it would feel like to be confident, to live with integrity and at peace and imprint that feeling into every cell of your being!

4 Minute Energy-Boosting Yoga Series

Especially this time of year when it is getting darker and colder you might experience energy levels dropping, in that case, this might be the cure for you! This short wake up series with powerful yoga poses from kundalini yoga, is recommended by Yogi Bhajan to practice every morning, to clear and increase your energy.

Photos by Saara Oinonen 

Breath of fire is a powerful breathing technique to increasing your energy flow. If you are new to this breathing technique you can try it in a seated position first with one hand on your belly. As you exhale draw the navel up and in and inhale to relax the abdomen. By focusing on the pumping the navel on your exhales, your inhalation will happen naturally as you breathe in and out through the nose. If you begin to feel lightheaded, take a couple of deep breaths normally before you continue. 

1. Stretch Pose. Begin lying on your back, reach the arms parallel to the body, unless you have any lower back issues then you can place the hands under the sacrum for support. Inhale to begin as you raise the legs (option to raise one leg at a time if the lower back begins to feel uncomfortable), feet, head and shoulders off the floor and hold the pose as you reach through your fingertips and activate the core. Gaze at your big toes and hold the pose for 1 minute using breath of fire. Exhale to lower down to lie on the back.

Benefits: Strengthens the abdominal muscles, prevents lower back problems, aids digestion, activates the center of power, increases willpower and patience.

2. Nose to knees. Bend in the knees towards your nose and wrap the arms around the legs. Close the eyes and use breath of fire for 1 minute. 

Benefits: Aids digestion and regulates the metabolism.

3. Spinal rocks. Begin to rock up and down the spine, from neck to tailbone, massaging the back. Breathing normally for one minute as you rock back and forth. 

Benefits: Relaxes the nervous system and reprogrammes it which allows you to let go of any old habits that no longer serves you. 

4. Ego-Eradicator. Rock up into a seated position and extend the arms out to 60 degree angle, fold the fingertips with palms facing forwards and extend the thumbs straight up. Keep the arms straight and relax the shoulders down away from the ears. Close the eyes and focus on your third eye, the point between the eyebrows and hold the pose, using breath of fire for 1 minute.  Inhale to and raise the arms up above the head until the tips of the thumbs meet above the head, hold the breath and exhale to slowly lower the arms, spreading the palms to clear and energize your aura.

Benefits: Increase your radiance and your mental clarity, increases lunkapacity and strengthens the heart. 

Set your intention for the day and keep this calm yet focused energy throughout your day.

Namaste

Chakra of the Month: Solar Plexus

The third chakra is the solar plexus chakra, also known as manipura, located in the middle of the abdomen, behind the navel. The element is fire and it is where we store our life force energy. Power is a key word for the third chakra as it is connected to willpower, personal power and power of transformation. 

Balanced Solar Plexus Chakra: Feeling of inner harmony, self-acceptance, emotional balance and self confidence. Ability to meet challenges, respect for yourself and others. High metabolism, high energy level, being optimistic and responsible.

Imbalanced Solar Plexus Chakra may occur as: Digestive issues, diabetes, gallstone, allergies, problems with stomach and liver. Low self esteem, lack of self-control,  poor ability to make decisions and taking actions, anger and control issues. Tiredness, difficulty concentrating, daydreaming, living in past or future. Behaviors governed by fear not love, unable to set boundaries, to say no and to stand up for yourself. Fear of rejection and criticism as well as depression or anxiety.

How to Balance Solar Plexus: 

- Find balance between activity and rest

- Be aware of who you spend time with, do they take energy, or give you energy?

- Spend time with people who appreciate you

- Declutter: get rid of things you no longer need

- Catch yourself if you talk badly about yourself

- When somebody gives you a compliment, practice saying thank you

- Eat yellow food

- Wear yellow clothes

Yoga sequences, meditations, affirmations and more practical tips to strengthen the Solar Plexus Chakra coming up this month :) Namaste

Yoga for Healing Relationships

You can do this short couples sequence with a partner or a friend with endless benefits of practicing together, including deepening poses, trust, compassion and understanding. Find a calm space where you both can feel relaxed and enjoy yourselves!

Forward Fold & Heart Opener

Begin sitting back to back with your partner, as close to eachother as possible. 

Forward fold: Begin to fold forwards over the legs coming into a forward fold as your partner follows your movement backwards coming into a chest opener. Your legs can be as bent as they need to be and only fold forwards as much as feels comfortable. 

Heart opener: As you fold over your partner only relax and use as much body weight as your partner is okay with.  Communicate with eachother as you get into the pose, making sure both of you are comfortable. 

Close your eyes and remain in the pose from five breaths up to a couple of minutes before you switch positions. 

Twist & Meditation

Twist Bend in the legs coming into a comfortable crosslegged position. Begin to come into a twist to the right as you support each other back to back to keep the spine as straight as possible. Place your left hand on your right knee and your right hand on your partners knee. Remain in the twist from five deep breaths up to a couple of minutes before twisting to the other side. 

Meditation Support eachothers posture as you close your eyes and bring your awareness inwards. You can set an alarm for how long you wish to meditate, from five minutes up to twenty. Increasing  compassion and presence in your relationship.

Namaste

My soul honors your soul. I honor the place in you where the entire universe resides. 

I honor the light, love, truth, beauty and peace within you, because it is also within me. 

In sharing these things we are also united, we are the same. 

We are one.

Emotional Balance Meditation

A meditation for emotional balance, to strengthen the sacral chakra

For more information on the sacral chakra, click here

• Set a timer for how long you wish to meditate, recommended time 10-20 minutes. If you're new to meditating, I advise you to start with shorter mediations and successively lengthen the time.
  

• If comfortable, sit on the heels for this meditation. Option to sit crosslegged if sitting on the heels bothers the ankles or knees.
  
  
• Lengthen the spine, slightly lower the chin towards the cheast and lower down the shoulders away from the ears.
  
  
• Place the hands on top of eachother in your lap, palms facing up. Left hand under the right with the tips of the thumbs touching eachother gently.
  

• Close the eyes and allow yourself to turn inwards, and take a couple of deep breaths to anchor yourself in this moment.
  
  
• Begin to visualize a bright orange spinning wheel bellow the belly button at your lower abdomen, the location for the sacral chakra.
  
  
• Chant the mantra VAM silently to yourself to activate the sacral chakra.
  
  
• Whenever you notice yourself being caught up in a thought or feeling, practice observing whatever arises without labeling it as "good" or "bad", "pleasant" or "unpleasant", it simply IS. 
  
  
• Instead of trying to get rid of a thought or feeling, be the observer and awareness behind it. If you need to, you can breathe with the feeling or observe a thought for a while before you gently bring your awareness back to silently repeating your mantra, Vam, Vam, Vam as you visualize the spinning wheel of orange energy at your lower abdomen.

Namaste

Feed your Creativity

The second chakra vibrates orange energy and therefore orange food, such as carrots, pumpkin, squash, oranges, persimmons and mangoes are considered to support and balance the sacral chakra.

Water is the element of the second chakra, so make sure you drink enough water and stay hydrated throughout the day. Sweet fruits and spices like melon, strawberries, passion fruit, coconut, cinnamon, vanilla and raw honey can also give your creativity a boost.

Let your creativity flow in the kitchen to experiment with different foods and recipes.

Photo and delicious pumpkin stew made by an inspiring friend of mine, Elle. Follow her instagram account, Therapykitchen, for healthy eating inspiration and food for the eye, body and soul!

Yoga to Release and Let go

This yin yoga practice is a hip opening sequence and according to yogic philosophy we store emotions in all our cell tissues, especially in the hips. As you move through this sequence, be gentle with yourself and listen to the sensations that arise both on a physical and mental level. By staying muscularly passive in these poses for three minutes it gently stresses the connective tissues. By opening up the physical body we can let go of tightness, of holding on to unhealthy memories and emotions. See if you can observe the feelings that arise and observe them without getting attached to them. Practice using your breath to breathe through any physical and mental sensations, thoughts and feelings as they arise, using the exhales to let go.

"Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way" 

- Cybele Tomlinson

Before you begin, lie down on your back and close your eyes. Begin to deepen your breath to calm the mind. Set an intention for your practice to release and let go of any unhealthy emotions, memories, stress or anything that comes to your mind that dosent serve you anymore. 

1. Supta Padangusthasana. Bend in the right knee towards your chest and extend the leg. Place a strap around the ball of the foot and hold onto it with your hands, lower down the shoulders away from the ears and begin to draw in the leg towards yourself. You can make a strap out of almost anything, a piece of clothing, a belt or a scarf. You can keep the knee slightly bent and try to relax the body as much as possible even though you have to engage some muscular activity to remain in the pose. Stay in the position for three minutes, before switching leg. 

2. Happy Baby. Bend both knees and take a hold of the outside edges of the feet. With the help of the hands draw the knees down towards the armpits. Option to do half happy baby, bending in one leg at a time. Remain in the position for three minutes before hugging in the knees towards your chest and rocking gently side to side to massage the back. 

3. Swan/sleeping swan. From lying on your back, come to stand on all fours and bring your right knee forwards towards your right hand. Begin to lower down the right hip towards the ground, if your right hip is lifted you can place a blanket or pillow under the sitbone. Either remain seated supporting yourself on your hands or option to lower down onto the forearms, maybe even to lower down the forehead to the hands. Remain in the pose for three minutes before you slowly move into swan pose or sleeping swan variation on the other leg. 

4. Savasana. Final relaxation, lie on your back with your legs apart so that the hip can relax. Take a couple of sighing exhalations through the mouth. Exhaling out any last tension or stress stored in the body or the mind, creating space for new and better opportunities instead. Remain in savasana for at least three minutes before slowly awakening yourself and thank yourself for taking the time to practice yoga today.

Namaste

Nadi Shodhana

Nadi shodhana or alternate nostril breathing is a breathing technique that calms the nervous system and balances the left and the right side of the brain. This breathing technique is ideal to do as preparation before your physical yoga practice or to clear and center the mind for meditation.

Nadi shodhana can also be practiced anytime during the day, as the first thing you do in the morning, on your coffee break, when you get home after a long day or before you go to bed in the evening. Especially if you are having a hard time falling asleep, give nadi shodhana a chance! Ironically the perfect time to take a couple of minutes for yourself is when you think there is no time, since this breathing technique can reduce stress and anxiety and balance your hormones. 

If you are new to practicing breathing techniques avoid holding the breath in the beginning and just alternate nostrils as you focus on calming the breath without forcing the breath. When you begin to feel more comfortable with the technique you can successively begin to hold the breath as a part of your practice.

Photos by Saara Oiononen 

1. Find a comfortable seated position with a straight spine and close the eyes. 

2. Place your right hand in front of you, lower down the middle finger and the index finger.

3. Cover your right nostril with your thumb and breathe in through the left nostril for a count of six. 

4. Close of both nostrils and hold your breath for a count of six.

5. Exhale completely through the right nostril for a count of six. 

6. At the bottom of your exhale breathe in deeply through the right nostril, close of both nostrils, hold the breath and exhale through the left nostril. Continue to inhale and exhale as you alternate nostrils from a couple of rounds up to five, 10 or 15 minutes. 

7. To finish your breathing technique exhale through the left nostril and lower down the palm to your knee. Keep the eyes closed as you keep your awareness inwards and notice if you can experience any effects of breathing technique for a while before you begin your meditation, yoga practice or gently open the eyes to continue your day with a calm, centered and balanced mind, body, soul. 

Namaste

Morning mantra

If your sacral chakra is out of balance (for more info click here), this is a powerful affirmation for you to repeat daily out loud or silently to yourself. 

Write, draw or make a painting out of this affirmation and place it somewhere you can see it often, 

let your creativity blossom!

Yoga for Flow and Flexibility

This fast-paced Vinyasa Flow Yoga routine is designed to balance the Sacral chakra. Flowing movements unlock creativity and supports a healthy flow of emotions and thoughts. Take this time for yourself to do what feels good, to find your own flow for a flexible body and flexible mind. 

Click on photo to watch video, enjoy! Namaste 

Filmed and edited by Saara Oinonen

Chakra of the month: Sacral Chakra

The second chakra is the Sacral Chakra, located between the pelvis and navel (about three fingers below the belly button) and is considered the seat for our emotions. The sanskrit name is Svadhistana but is often called the creative or sexual chakra because of its connection to passion and pleasure. The element of the sacral chakra is water, and its energy is movement and flow. 

Balanced Sacral Chakra: Feelings and creativity flow freely, ability to express ourselves both emotionally and creatively. Self confidence and self approval. Having a healthy relationship with ourselves in order to have healthy boundaries and relationships, both casual and sexual.

Imbalanced Sacral Chakra may occur as: Problems related to sexuality and addictive behaviors. Blocked creativity. Destructive and disconnection to emotions, feeling insecure, over sensitive, powerless and difficulties making decisions. A strong desire to "fit in", for others approval and excessive neediness in relationships. Imbalances may express themselves physically as bladder, uninary or kidney infections. 

How to Balance Svadhistana: 

- Get to know your feelings and listen to them

- Let go of unhealthy emotions, people, memories...

- Nourish your relationships

- Express yourself creatively

- Create flow in the body by doing yoga or dancing

- Swim, walk in the rain or spend time by the sea (water is the element of this chakra)

- Wear orange clothes and eat orange foods (the color of this chakra)

Yoga sequences, meditations, affirmations and more practical tips to strengthen the Sacral Chakra coming up this month :) Namaste

Connect to Nature

One of the best ways to ground yourself is by connecting to nature. Next time you go outside, turn off your phone and spend time WITH nature's energies.

• You can make a mindfulness practice out of almost anything. If you're out gardening have the intention to be fully present in the moment by giving all your attention to what you're doing. Notice the sounds surrounding you, the colors of autumn and the leaves silently falling...
  
  
  
  
• Nature can teach us powerful lessons of life, as autumn is upon us we can take the opportunity to follow nature's example of letting go. As the leaves fall, we can ask ourselves what we could let go of? Is there anything in your life that no longer serves you? Things, situations, behaviors, thoughts or relationships? Ask yourself how you could nurture yourself instead.
  
  

  
  
• Try walking meditation. Keep the gaze down at you feet as you walk slowly, moving mindfully, taking one breath per step. (Preferably walking mediation is done barefoot, but at this time of year you might want to wear comfortable shoes...) You can walk around in a circle or do this in the forrest, having no destination as you do this meditation. Set a timer for how long you want to walk, when your timer goes off you can complete the meditation with a moment of seated meditation. Take a comfortable seat wherever you are and visualize roots growing down from your sitbones anchoring you into the earth.
  
  
  
  
• When you feel ungrounded you can visualize being a tree. You can use this simple, yet powerful visualization anytime, anywhere. For example if you're restless, standing in a queue in the supermarket, or if you're nervous about speaking in front of people. Take the opportunity to root down and grow tall. Stand with your feet hip width apart, visualizing your feet growing roots, to be safe and fully here in this moment.

"Nature does not hurry, yet everything is accomplished" - Lao Tzu

Photo of my classmates at Grimslövs folkhögskola. Looking forward to soon be reunited with this wonderful group of people after autumn break :) 

Yoga Cure for Depression & Anxiety

Feeling down, stressed, anxious or depressed? Yoga is a tool that can be used for many reasons. More and more people who are struggling with depression or anxiety are turning to alternative therapies, such as yoga, and to using yoga as a therapeutic tool. 

Yogis have known for thousands of years that changing body patterns changes patterns of the mind and brain as well. There is an increasing interest in the mind-body connection among scientists and research shows that a regular yoga practice can help calm an anxious mind, reduce stress hormones, improve your mood and treat mild depressions as well as protect the brain from depression. 

This gentle sequence consists of poses that have been recomended as therapeutic. Wherever you are right now, I'm sure it could benefit you to spend some time with yourself and your breath, in this moment right now.  

"Unease, anxiety, tension, stress, worry - all forms of fear - are caused by too much future, 

and not enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms 

of nonforgivingness are caused by too much past, and not enough presence." 

- Eckhart Tolle

Whenever you notice your thoughts wandering to the past, or worrying about the future, see if you can observe the thoughts without judging and return your awareness to your breath as your anchor. You can practice mindfulness by observing your thoughts as if they were clouds passing by, seeing them come and go. Practice letting go of your thoughts, unidentifying with them and bringing your awareness back to being here in this time and space. 

Photos by Saara Oinonen 

1. Child's pose. Begin in child's pose, sit on the heels and lower down the forehead to the mat (option to lie on your back and hug in the knees towards your chest, if child's pose for any reason isn't working for you).

Begin to calm your breath to calm the mind, letting everything from the outside world drift away and bring your full awareness to the rythm of your breath. Take at least 10 deep breaths in this pose, to anchor yourself in this moment. 

2. Cat & cow. Press into the palms to come up onto all fours. Inhale to arch the spine and lift the gaze, exhale to round the back. Allow your breath to guide you through the movement as you warm up the spine and create greater circulation in the body, taking 10 deep breaths. 

3. Gentle camel. Rise up to stand on your knees, with the knees hip width apart. Place the hands on your lower back and on an inhale roll the shoulders back and begin to lean back into a backbend, only going as far as you can while still staying connected to your breath. If your breath becomes shallow, back out of the pose slightly. If it feels okay you can allow the head to fall back. 

Take 5-10 breaths in camel pose, opening your heart to the world as well as to yourself, opening up to self-compassion and healing. 

4. Seated forward fold. To counterpose the spine after backbending, come into a seated position and extend the legs in front of you. On an inhale circle up the arms above your head to lenghten the spine and exhale to fold the upper body forwards over the legs. Allow the exhales to bring you further into the pose, turning the awareness back inwards after opening the heart to gather your energy back towards yourself. 

5. Legs up the wall. Lie on your back and extend your sitbones as close to a wall (or tree, or any other surface!) as it is comfortable to you and extend the legs up. Your arms can rest by your side, on your belly or above your head. Option to elevate the hips on a block, blankets or pillows. Nestle into a position that feels comfortable and allow the body to soak in the benefits of this mild inversion and of your practice. Close your eyes and remain here from three minutes up to ten or 15 minutes for deeper relaxation. Namaste!

Grounding Foods

Like everything else in nature, food consist of vibrations and according to yogic philosophy different kinds of food effect the chakras. 

The root chakra is associated with the color red and red foods, such as red apples, pomegranates, cherries and strawberries, are considered to have balancing effects on the root chakra.

Vegetables that grow under the earth vibrate earth energy and can help us connect to our root center. ´

Next time you feel ungrounded or disconnected try adding some red foods or roots to your meal and enjoy beets, carrots, garlic, potatoes, radish and onions, the super foods of fall!

Yesterday's lunch at 1h+kök was a grounding and delicious (!) beetroot soup. 

Root down & calm down with Yin Yoga

Photos by Saara Oinonen

This sequence is designed to balance the Root Chakra and has calming and grounding effects. The poses are held for 5-10 breaths up to 3 minutes to target the connective tissues in the body as well as create greater circulation, unwind and loosen up both the body and the mind. Before you begin, it is helpful to find a timer to have by your side. If you're using your phone as a timer, remember to mute it ;) Find a calm, quiet space and enjoy the practice!

1. Childspose. Begin in childspose, sit on the heels and lower down the forehead to the mat. (Option to lie on your back and hug in the knees towards your chest, if childspose for any reason is'nt working for you.) 

Begin to calm your breath to calm the mind. Bring all your attention to the sensations of the breath, taking 10 deep breaths in the pose.

2. Toe stretch. From childspose, slowly rise up to sit on the heels and curl the toes under you. If this is too intense you can lower down the hands on the mat infront of you to lean some of the weight into the hands. Taking 5-10 breaths in the pose.

3. Ankle stretch. Uncurl the toes and lower down the hands behind you, lift the knees of the mat and lean the weight back into the hands. 5-10 breaths.

4. Dragonfly. Lower down into a seated position with the legs extended out to the sides. If this bothers the knees you can bring the legs closer together. If this already is an intense pose, remain seated. If possible you can begin to lower down into a forward fold. Find your edge, a position where you can remain for 3 minutes. If you have any lower back issues, keep the spine straight even though folding forwards, if not, you can allow the spine to be rounded. Allow your body to become heavy and relax the muscles as much as possible. 

After three minutes, slowly begin to walk your way up to seated. Raise the right arm up and side lean to the left, opening the right side body aswell as the backs of the legs. Either keep the left hand planted on the mat or lower down onto the elbow. Taking 5-10 deep breaths before side leaning to the other side.

5. Half Butterfly. Bring the legs together infront of you, bend in the right knee and placing the soul of the foot towards inner thigh. Slowly begin to lower down into a forward fold, find your edge, breathe and allow time to do most of the work for you. Spend 3 minutes in the pose before slowly rolling up to seated and changing position to the other leg. 

After half butterfly on both legs, extend the legs infront of you and shake out the legs to let go of any tension. 

6. Reclined butterfly. Lie down on your back and bring the souls of the feet together, either close to the body or further away if that is more comfortable. Allow the knees to become heavy and melt closer towards the floor. You can place your hands on your lower belly. Close your eyes and remain in the pose for three minutes.

7. Savasana, relaxation pose.  Extend the legs into Savasana, allow the legs to be apart and the feet to flop open. Arms are away from the body, palms facing up. Remain in the pose for atleast 3 minutes. Allow the body to surrender, feeling safe and supported by the earth. Relax and soak in the benefits of your grounding practice.

Namaste