Yoga at the Basement

follow your heart

2012-02-09T02:31:00.000-08:00

Midwinter three years ago: hovering around his front door. My heart beat like a maniac. Should I ring the bell? What if I make a complete fool of myself? What if he slams the door in my face? What if everything goes wrong from here?

Of course I rang that bell. It was the scariest thing in my life, but it's the reason I am now moving abroad to live with my love. The thing is: the coulda, woulda, shoulda doesn't take you anywhere, but back and forth in your own tornado of thoughts. Only when you follow your heart's desire and take that leap - even without knowing the outcome - new things will come.

But how do you know what your heart tells you? Think about it: have you ever felt you wanted to do something that was too scary, risky or ridiculous to actually do it? The kind of things that make you think: "yeah, but...I could never do that, right?" That's the stuff your heart would love for you to experience, but your brain prevents you from doing it. That's where yoga and meditation come in.

This heart opening movement meditation will help you quiet your thoughts and actually listen to your heart's enthusiasm in a broadminded way:

♥ sit in a comfortable cross-legged position. if this is not at all comfortable for you, you can rest your sit bones on a cushion or choose to sit on your heels. your knees should be happy here
♥ close your eyes
♥ elongate your spine. from your sit bones all the way up to the crown of the head
♥ place your hands on top of each other on your heart centre. right hand under left
♥ breath into your hands and feel how your chest expands on an inhalation and slowly descents on an exhalation
♥ keep the shoulders down and back while you breath deeply
♥ on your next inhalation, open the arms wide to the side, on shoulder hight
♥ exhale and bring your hands back to the hart
♥ repeat this movement on your in- and exhalation. breath deep and relaxed
♥ continue with this movement meditation and while you bring your focus back to your heart centre
♥ what does your heart tell you? listen closely.

Maybe you've felt a little spark of enthusiasm in your belly while listening to your heart. Or maybe you became overwhelmed by emotions, or got scared. It's all fine. You've had a glimpse of what makes you truly content in your life. Trust on your heart and its tremendous power to lead you to new, fabulous, unknown ways. Enjoy! ^_^

twisty wrists?

2012-01-28T08:12:00.000-08:00

Do your wrists bother you while working on a computer or while standing in downward facing dog? This is how yoga can help, with just a few simple adjustments and exercises.

Photo: www.photoandsandra.com

Wrist push-up

This exercise strengthens the muscles around the wrists and fingers.

Place your hands firmly on the ground, palms facing down. Rest your buttocks towards the heels. Slowly lift your wrists all the way up but leave the fingers, upper pads (which are located directly underneath the fingers) and balls of the hands onto the ground. Slowly bring the wrists down again. Be aware of what you're doing and make sure the ball of the hand (located under the second finger) is pressing down most.

After you've repeated this 8-10 times, reverse the movement by turning the palms up with the fingers pointing at you (yes, the awkward way ;). Stay here and gently bring some weight into the wrists by lifting your buttocks away from the heels. Be very careful and patient with this one. Feel what your body tells you. And most of all: breath!

Pain-free dog

Now you're ready to apply the above in downward facing dog pose. For some people, this pose is a struggle, because of the pressure on their wrists. Especially when you're new to yoga, you might experience some twisty feeling in the wrists. But it doesn't have to be like this! The pose is meant to be - and can be - pain-free. Try it:

✿ start on hands and knees, the hands directly underneath the shoulders
✿ look at your second finger, it should be facing straight forward, spread the rest of the fingers
✿ now repeat the first stage of the wrist push-up, but in a micro way! make the wrists lighter by pressing into the ball of the hand, which should carry the most of your weight.
✿ while keeping this action in the hands, press your hips back and up into downward facing dog (see below)
✿ imagine little ants walking underneath your wrists and enjoy your wrist pain-free dog! ^_^

ps: let me know how it goes, once you've tried it! thanks :)

root deep, grow high

2012-01-11T07:04:00.000-08:00

Photo: Jeff Lynch Photography

play this song while reading the below, for a multi-media experience :)

The times they are a-changing, but that's nothing new. They change all the time, don't they? Whoops, there it just changed ;) Personally, I'm about to take a big leap into one of the biggest (and coolest) uncertainties since I was born. I'll be moving abroad, leaving my current job, friends & family, home and yoga classes. But how certain can you be about life, anyway?

The uncercainty of life is always there, even when you think you've got it all figured out. So better grab every opportunity to change your perspective. Which doesn't mean you have run around like a headless chicken, chasing every round object that looks like your head. In my opinion it's very important to get grounded once you've started your new adventure.

Yoga can be your ground control. For me, it's the only certainty in my life, something that's always there for me whenever I felt overwhelmed by life and all its turbulence. The beauty of yoga is that it changes with you. So whatever comes your way, yoga folds itself around it and reminds you of your existance :)

The pose below will make you feel grounded. It's called happy baby pose: yes, back to your roots! ^_^
Try it in order to root deep, grow high and blossom!

while lying on the floor (or bed) hug both knees in towards the chest
grab the outside edge of your right foot with your right hand and the outside edge of your left foot with your left hand
the soles of your feet should be facing the ceiling
gently pull your feet in the direction of the ground
if you like, you can slightly rock your body from left to right
stay here for 10 deep, long belly-breaths
slowly release your feet and hug your knees in for a while.

new year, new yoga

2012-01-04T02:15:00.000-08:00

What's your new year's resolution? Get fit, quit smoking, enjoy life more, get back to balance or learn something new? Guess what: yoga is new year's resolution's best friend! ;)

As you might know, practicing yoga:

★ shapes and tones muscles and trains your stamina (sports become easier)
★ teaches you how to breath correctly (cigarettes become less attractive),
★ makes you aware of the present moment, hence you'll enjoy life to the fullest,
★ improves your balance

★ shows you new things about your body, mind and life!

What are you waiting for? Start now with this simple, but amazing 8-minute practice by one of my favorite teachers Shiva Rea. I'll promise it's the best fresh start of the new year you could possibly have.

Got curious? Feel free to join us this Friday at Hotel Mary K, for a delicious New Year's Yoga Class! Even better: you'll receive a Cult Dealer Enzo membership that allows you to enjoy all sorts of fun stuff to kick start 2012!

More info: http://www.cultdealerenzo.nl/ / http://www.marykhotel.com/

I wish you all a heartwarming new year!!!

get off that mat! #1

2011-11-24T03:30:00.000-08:00

Photo: www.photoandsandra.com

Yoga makes us aware of the existance of our big too, the range of motion of our shoulder and our reactions when holding an uncomfortable pose. But what does all of this have to do with real life? Simple: you can see every yoga pose as a metaphor for a situation in your life. And more important: your reactions on the mat might even relate your reactions off the mat, out in the world!

Think about it: you're in warrior II pose and the muscles in your legs are burning. For some odd reason, the yoga teacher doesn't ask you to come out of the pose but instead just asks you to breath deeply. You start getting irritated: Why can't you get to the next pose? You've seen this one now! Let's get it over with!

Does that sound familair? If so, can you think of a situation in your daily life in which this 'let's get it over with' pops up?

Now next time you're in that leg-burning warrior II pose, try to actually commit to it. Stay with your breath rather than with your frustration. Breath through it. Once your attention is drawn away from the irritation and you're patiently holding the pose, you will discover a whole new struggle free way to do your yoga. See if you can translate this patience to a situation in your daily life.

Know that everything will pass, the good, the bad and also this pose.

happy?

2011-10-27T03:50:00.000-07:00

Today, ask yourself one question:

At what moments do I experience true happiness?

You can write your answer down or make a short list if there is more than one. Then write down in what circumstances there moments manifested themselves. Are these conditions present in your current daily life? What can you do to integrate them more?

Have a happy day! ^_^

fall in love with fall

2011-10-18T08:34:00.000-07:00

Do you feel it? It's the autumn wind loaded with changes, ready to blow your mind! While the autumn leaves burst with fiery colour, you might suddenly feel the urge to change something in your life. Weather it's a major change or just a simple small one, they can cause anxiety and throw you off balance.

How to deal with this? Simple: fire up that little flame inside you with some nice yoga poses! Fire has transformative qualities (think about your digestive fire!) and gives you courage and strength to transform your anxiety into will power.
Hence, this Friday morning at Yoga at the Basement, we will have a passionate autumn practice with an emphasis on core strength. Exactly the place where you want to start that fire (and build some muscles ;)). So do not hesitate, come change your life! (or day) :)

the beginning

2011-09-15T09:06:00.000-07:00

Summer's over. Or at least the period we used to call 'summer' has come to an end. Shortened days can make us feel a bit restless, or sluggish.
The perfect time to start (again) something relaxing and refreshing like yoga =D Because really, it's never too late to start something new!!

Here's some inspiration:
'To see and listen to the wicked is already the beginning of wickedness' - Confucius

So, take the leap and be there Friday at 9! :)

Photo: www.photoandsandra.com

ps:

2011-08-25T04:51:00.000-07:00

have you noticed the wonderful yoga pictures on this blog? my dear friend Sandra made them ^_^
http://www.photoandsandra.com/

the art of sleep

2011-08-17T07:25:00.000-07:00

"A ruffled mind makes a restless pillow." Well, don't get me started Mrs. Brontë! (or Currer Bell, as she liked to call herself when writing Jane Eyre). After two weeks of interrupted and turbulent nights, you might say I'm an expert on what helps and what does definetely not help when longing for a Good Night's Sleep.

Guess what: yoga and ayurveda (yoga's sister science) are your best friend in the bedroom! ^_^
This is what they have to say about sleeping like a buddha:

♥ avoid screens: no computers or tv's an hour before going to bed
♥ dim the lights, use candles and soft lighting instead
♥ enjoy a bigger lunch and a light supper, have some hours between your last meal and bed time
♥ at night, drink warm almond milk with cardemom, chopped dates, ginger and honey
♥ take a hot bath or shower at least an hour before going to bed, afterwards your body cools down and you'll get sleepy
♥ play some music that makes you feel relaxed and content, play it only at bed time
♥ massage yourself with warm organic sesame oil to release muscle tension

If you still feel restless, first release some of your energy by doing some active poses like downdog and some twists. Then, just before drifting away to dreamland, take this small restoritive sequence:

♥ sit on the floor with your knees bent and the soles of your feet touching. when you feel your knees, place some blocks underneath your thighs
♥ make sure there's quite some distance between your pelvis and feet
♥ then lay back on a bolster or pillow, which touches your pelvis and supports the whole of the spine. hold for 10-20 breaths, feel the chest expanding
♥ slowly come out of the pose by leaning on year elbows while raising the chest. close your eyes again
♥ on your exhalation, slowly round the back and move your forhead towards your feet
♥ stay here and breath for 10 breaths
♥ come out of the pose the same way you came in, slowly and conscious
♥ take a twist laying on your back, knees up to one elbow. switch sides after 10 breaths
♥ move to child's pose (big toes touching, knees slightly apart, sitbones on heels and chest towards the floor) and rest your chest on a bolster
♥ facing one side. change sides after 10 breaths, hold another 10 breaths
♥ now hit the sack ^_^

Sweet dreams!

go with the flow

2011-08-04T03:10:00.000-07:00

Found yourself in space today? Get back to earth. You are here ^_^

ode to the toe

2011-07-20T12:16:00.000-07:00

Have you thought of your toes recently? You know, those things that keep you from falling. The ones you gaze at when you feel ashamed. Those who don't complain when they're squeezed into your favorite party shoes.

Doesn't ring a bell? Maybe it's time to give the lovely ends of your body some attention. Believe me, your balance will improve when you're able to spread your toes. This can even cure feet and ankle problems.
So give this toe work-out a try!

You can practice this in many poses, but Tadasana (Mountain pose), works best. Stand on bare feet. Press into the ball of your foot. Lift all ten of your toes from the floor. Yes, all of them! Elongate them and spread them on the floor as wide as you can. Try again and repeat this once a day.

a minute of mindfulness

2011-07-03T14:53:00.000-07:00

Got a minute? Try this mindfulness exercise for an instant yoga experience! You can practice this wherever and whenever you want. All you need is your breath and a watch.

Set your intention: for the next 60 seconds you'll focus all your attention on your breath
Note the time, set an alarm if you want to close your eyes
Close your eyes and relax your face
Breathe naturally through your nose, don't force or manipulate your breath
Whenever your mind wanders off, bring it back and focus again on your breath
After the 60 seconds have passed, check if your face is still relaxed
Enjoy the rest of your day!

welcome to Yoga at the Park!

2011-06-24T12:07:00.000-07:00

Curious brand new yogi's, it's-been-a-whilers, athletes, mat lovers, sceptics, spiritual seekers, yoga guru's: you're all super welcome to Yoga at the Park!

Join a dynamic yoga class that will wake up your muscles and calm down your mind, while the sun warms your face and the fresh air tickles your nostrils. Regardless of your level of experience, you can join every Friday at 9 for a 1-hour class.
Keep an eye on this blog for (up)dates! See you soon!

Note: the Yoga at the Park classes are in Dutch, but can be taught in English by request. Please feel free to ask for it before class!