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

Root chakra Affirmation

A self confidence boosting affirmation to repeat either out loud or silently to yourself.

If your Root Chakra is out of balance (for more info click here) repeat this daily! 

Write it down somewhere so you can see it every day as a reminder that 

YOU are worthy of all things beautiful.

Blog post on YOGOBE!

Excited and thankful to have had a blog post published on Yogobe.com/fi

Click on the photo to read about practical tips on how to cultivate an attitude of gratitude both on and of the mat, to live more mindfully from the heart.

The more you open your heart towards feeling thankul and appreciating what you already have,
the more you will attract into your life to be grateful for.

Root Chakra Meditation

A meditation to release frustrations and blockages from the Root chakra

For more information on Root chakra click here

Photo by Saara Oinonen

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

Find a comfortable seat, feeling the sit bones anchoring you to the earth.

Lighten the spine, lower down the shoulders away from the ears.

Place the hands in dhyana mudra, thumb and index finger touching.

Close the eyes, calm the breath and begin to turn inwards. Giving yourself permission to be here now, in this space, at this time.

Begin to visualize a red spinning wheel at the base of the spine, at the location for the Root Chakra.

The sound or mantra of the Root chakra is LAM. Chanting Lam silently to yourself activates the Root chakra.

Whenever you notice your awareness has drifted of, gently bring your awareness back to silently repeating the mantra, Lam, Lam, Lam and visualizing the spinning wheel of red energy at the base of the pelvic floor. 

Happy Meditating! 

First YOGA VIDEO finally here!

This 15minute Vinyasa Flow Yoga routine is designed to strengthen and stabilize not only the mind, body, soul, but also the Root Chakra.  A healthy Root Chakra promotes a sence of feeling secure in our own skin as well as in relationship with others and our surroundings. 

Take this time for yourself to get grounded, boost your confidence and connect with your body! Enjoy!

Click on picture to watch video

Filmed and edited by Saara Oinonen

FANTASTIC NEWS!

Exactly one year ago I completed my 200 hour yoga teacher training in Spain. 
Looking back and reflecting on how much has changed and happened during the last year 
fills my heart with gratitude! 

And I have some FANTASTIC NEWS, Soon you'll see me 
featured on the biggest online yoga supplier of the Nordic countries!

DON'T MISS! 

"The sky is not the limit, your belief system is"

Photo by Saara Oinonen

Chakra of the month: Root Chakra

The first chakra is the Root Chakra, located at the base of the spine. The sanskrit name Muladhara translates into root support. Having a balanced Root Chakra is essential as it is the foundation, connecting us to the physical body, our surroundings and the earth. 

Balanced Root Chakra:

Contact with the physical body, knowing what we need and fulfillning our needs. Feeling safe and confident in ourselves, in relationship with others and with our sourroundings. Feeling centered, grounded, patient, geneous and trusting ourselves and our path. 

Imbalanced Root Chakra may occur as:

Lower back issues, arthritis, constipation, hemorrhoids, poor blood circulation, depression, anxiety dissorders, mental illness, eating dissorders, addictions, weight issues. Feeling of being abandoned, scared, isolated, restlessness, ungrounded and low self esteem. Difficulties of letting go and dending on the security of others, of a job, materialistic things or specific habits. Anger, greediness and feeling disconnected from your body and/or the world around you. 

How to balance Muladhara:
- Yoga
- Meditation
. Go for a walk and/or walking meditation
- Spend time in nature
- Treat yourself with a massage
- Dance
- Affirmations
- Get enough sleep
- Eat red foods...

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