FREE meditation video

Sky Meditation – Dru Meditation DVD from Dru Team on Vimeo.

Sky Meditation – Dru Meditation DVD

The Dru Meditation DVD’s Sky meditation helps you regain your perspective on life, broaden your vision, lift your eyes from a situation in which you are bogged down, and see the larger perspective. Use it when you want to regain your enjoyment of life and all of those great things that are really important to you.

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July 2013 – the child

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Pindasana, or the Child Pose, is a calm, quiet posture which helps to free tension in the area between the shoulder blades and along the whole length of the spine.

On a mental / emotional level you may experience a feeling of security and inner peace, as well as feelings of humility and child-like innocence.

Energetically, this posture allows for a resting phase on the earth, creating a wonderful circle of energy flowing over the top of the head and neck, shoulders, arms and hands to the feet, legs and over the back.

Who shouldn’t do this posture?
Although there are no recognised contra-indications to this posture, heavily pregnant women should take care, work with their own bodies and adopt one of the modifications below.

How to do this posture:
Get yourself a couple of blankets ready and some blocks (or books) to support the head.

From Vajrasana (kneeling, with the weight back towards the heels), bend forward and bring the forehead to the floor close to your knees. If the forehead does not reach the floor or you place the top of the head on the floor, then use a block. This is not a type of headstand – it is a relaxing posture! You can place a block under the forehead or alternatively bring your hands into fists and rest the forehead on your stacked fists.

In this posture, the buttocks should ideally rest on the heels, if they don’t, fold up the blankets and place them on the heels and the backs of the calves. Play around with the folds of the blankets to get them just right to correspond with the forehead on the floor.  If it’s more comfortable you can also take the knees apart slightly to allow your abdomen to rest between the thighs – this is especially useful in pregnancy.

Once you have sorted out the blankets and blocks allow the arms to relax by the sides of the body. Breathing in focus at the base of the spine and then feel the breath moving along the spine towards the neck. As you breathe out relax the whole area of the shoulders, neck, arms and hands. Rest in this posture for several minutes, and slowly raise up when you are ready.

Top Tip: 
It is worth taking the time to get yourself sorted for this posture, playing around with the height of any blocks you need, checking whether the hips touch the buttocks, in this way you can experience the amazing relaxation this posture brings.

June 2013 – the triangle

triangle-for-blogThe extended lateral triangle posture or ‘Utthita Trikonasana’ is invaluable for developing strength and flexibility in the trunk and thighs. It helps to mobilise the pelvic girdle, extend the spine and tones the abdominal, upper back and shoulder muscles.

The posture is also excellent for releasing stuck energy from the sides of the torso and can help us to perceive a wider picture in our lives. On an energetic level this posture activates the earth energies in the base chakra, and encourages it to raise upward, enhancing our artistic ability, creativity and powers of expression.

 

Should I do this posture?
As this posture creates a strong stimulation to the lower two chakras, it is not recommended during menstruation, pregnancy and for the first three months after giving birth. If you have back, knee or hip problems please exercise caution in performing and holding this posture.

If you have weakness in the lower back or abdominal muscles, you can do this posture with more ease by bringing your feet even closer together and bend your knee when moving into the posture.

Preparing the body
The triangle is generally quite demanding physically and therefore ensure that you have warmed up the body with some activations (one great way to get warmed up is to put your favourite music on and dance!) It would also be advantageous to stretch the pectorials and adductor muscules.

How to do the posture
1. Stand in tadasana. Allow your joints to be soft and relaxed and feel your connection with the earth.

2. Adopt the standard triangle base as follows:
 Separate your legs by two to three feet. Turn the right foot 45 degrees to the right by pivoting on the right heel. Now pivot on the ball of the right foot to bring the right heel in line with the toes. You should now find that your right heel is in line with the medial arch of the left foot. Push the left heel slightly to the left to allow you to anchor the left foot to the floor when you move into the side bend.

3. Pause and check that when you bend your right knee that the shin vertical. If its not – adjust your stance to bring your feet closer together – or if the legs are already too narrow, adjust the width between your feet accordingly.

4. Refresh your core stability. Breathing in, raise your arms sideways to shoulder height, palms facing forward. As you breathe out, reach towards the right extending from the base of your spine and then down towards the floor. Keep your body in one plane—the torso does not come forwards.

N.b. Keeping in one plane will restrict your movement considerably but it is more useful to bend just a little to the side with correct alignment than to bend a lot more but incorrectly.

5. Once you feel perfectly balanced, become aware of your arms. Rest the back of your right hand against the right calf or ankle. Stretch your left arm upwards and feel as if you are lifting from the armpit. Allow your left shoulder blade to relax towards the right shoulder blade. Elongate your neck and turn your head in order to look up towards your left hand.

6. To come out of the posture, reverse this sequence as follows:
Look forwards, bend your right knee and on an inhalation slowly raise your torso upwards, contracting your pelvic floor and lower abdominal muscles to help with the lifting movement. Arms remain out sideways at shoulder height. Once in the upright position lower both arms.

7. You may wish to rest in a relaxed forward bend position before repeating on the other side.

May 2013 – the bow

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Dhanurasana or the Bow is an amazing backward bend, which also opens the chest and stretches pecs and quads. This posture gives a complete activation of the whole spine, helping maintain both its suppleness and strength and also of the hips.

In the final rocking stage the bow gives a gentle massage to the abdominal organs, obviously aiding digestion.

In this posture the Manipura chakra (the solar centre) and Vishuddhi chakra (the throat centre) are activated. As a consequence we find that on a mental / emotional level this posture helps us to become more able to express yourself.

The bow is a very powerful posture for helping us to train the mind. In the practice of archery it is said that the concentrated focus on a target helps the subject and the object to become one.

Contraindications:
If you are suffering from heart problems, high blood pressure or have had recent abdominal surgery please avoid this posture. Women who are pregnant or are menstruating should also avoid this posture.

Body preparations:
It is really important to prepare the body for the stretches this posture brings. Use the Quadriceps stretch (stand on one leg and hold the other foot close to the buttocks – keeping the knees close together and the sternum lifted), the Iliopsoas stretch and the pectoralis Stretch (take a yoga strap – or your hubby’s tie – and hold onto it with your arms about 1m apart – then lift up and over your head, so your arms are stretched out behind you).

How to do this posture:
You can perform this posture on a blanket if you need to cushion the hip bones. You may also find that you need to use straps to perform the individual stages of this posture. If your hands don’t reach your feet easily then please take care not to over-stretch – use a strap or a sash hooked around the ankle. It is important to gain the benefits of the posture without any pain.

Stage 1 (preparing the knees and thighs)
Lie in the prone position with both hands extended in front and the forehead placed on the floor. Bend the right knee and bring your right hand back and take hold of the foot. Draw the foot towards the right buttock so you can feel the stretch along the front of the right thigh.

Then bring the left hand also to the right foot. Breathe in and as you exhale raise the right thigh by pushing the front of the right foot into your palms and moving your heel away from your buttock, whilst at the same time lifting your head and chest off the ground. Hold for a few seconds, breathing normally. On an exhalation lower your head and chest to the ground and release hold of your right foot. Make sure you release hands and feet gently back to the floor.

Rest in Makarasana for a few moments before repeating with the left leg.

Stage 2 (full posture)
Remain in the prone position, bend both knees and take hold of the right foot with the right hand and the left foot with the left hand. Breathe in and as you exhale raise both the top of the body and the legs off the ground. As the body balances on the abdomen it rocks gently with each breath (the breath will be faster than normal in this position).

Your arms are like the bow-string which tenses to bring the body back into the shape of the bow.

Top Tip: 
It is important to follow this posture with some forward bending postures. Either the knee-to-head posture (Janu Sirsasana) or the sitting forward bend (Paschimottanasana) would be ideal.

Dru Pre-natal yoga

DYOS-jenni-jonesCalling all you pregnant ladies…yoga has a gift for you!

Why is it that some women swan through pregnancy and childbirth without a care in the world, relishing every moment of it, and other women struggle every step of the way, swearing that “nobody needs more than one child anyway” when asked if they are going to do it again! It has been postulated that stress and tension levels have a little something to do with it…

Cue the pre-natal expert… Jenni Jones, Dru Yoga Teacher, from Liverpool!

Jenni Jones is Liverpool’s very own Florence Nightingale. Specialising in pre and post natal pregnancy yoga, Jenni helps the Mums of Liverpool through the trials and tribulations of pregnancy and childbirth through her amazing business ‘Yoga Bumps and Babies’

Q. So Jenni…..what is the gift that yoga has to offer pregnant women?

A. From fertility, conception and pregnancy through to birth and crawling babies – yoga can support you every step of the way! Many believe there is an inner wisdom within us all, a body wisdom if you like, a huge resource available to us as women and as mothers – to find it we have to step out of the busyness of life and connect deeply with our body.

Q. How can we connect with that inner wisdom?

A. You have to listen to your intuition, strengthen the bond with your baby and breathe deeply through your day. Through your yoga movements, breath awareness and deep relaxation you can find you inner connection and a deep sense of peace.

Q. How can we stay happy through pregnancy?

A. Oxytocyn is the hormone which supports our relaxation. It’s our feel-good, relaxed, happy, love hormone! It helps us to create our babies, to enjoy the pregnancy and helps us through the birth. The great news is that yoga helps to promote and support the production of Oxytocyn in our bodies – filling us with a great feel good factor!

Q. What’s your top tip for women during their pregnancy?

A. Take time each day to breathe deeply connect with your body and your baby. Make yoga part of your daily ritual. Pregnancy and birth is a journey you make together make it easier and more delightful by nurturing yourself with prana through yoga practice and foods that really nourish you both deeply, Taking care of yourself is a beautiful way to take care of your baby.

Jenni is a pre and post natal yoga expert in Liverpool, teaching classes, workshops and baby massage. Find out more at www.yogabumpsandbabies.co.uk

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Discover Dru Yoga for pregnancy at the Dru Yoga Online Studio. Get your 2 month FREE trial and start your pre-natal classes straight away.

April 2013 – the tiger

twin-tigerVyaghrasana, the tiger, is a great posture which encourages flexion and extension to the entire length of the spine.

It is especially beneficial for those people who sit a lot as it strengthens the lower back, abdominal and gluteus maximus and medius muscles which are all important for good posture.

It is also good for women returning to yoga following childbirth as it tones the female reproductive organs. On the mental / emotional level a stronger sense of willpower and determination is being nurtured and the ability to be more flexible in facing life’s challenges is experienced. On the energetic level your awareness is drawn first to Swadhistana Chakra, rising to Manipura, Vishuddhi and Ajna.

You shouldn’t practice this posture if you are suffering from a hiatus hernia and you should avoid this posture if you have serious problems with your wrist or knee joints. If you have sciatica you should avoid just the first part of the posture where the knee and spine are flexed.

Body preparations:
It is really important when doing this posture, especially for the first few times, that you do not over extend the raised leg and hip causing the body to twist. Having a partner to guide you until you become more aware of the height of the raised leg will help. To prepare for this posture you will need to strengthen the Gluteus Maximus and Medius muscles.

How to do this posture:
1. First of all adopt the cat posture (make sure to have the knees hip-width apart, hands flat on the floor with the wrists and elbow under the shoulders, top of feet flat on floor, head looking towards the floor) making sure you have engaged your core stability muscles.

2. Inhale and then as you exhale bring your left knee towards the forehead. Contract your abdominal muscles and arch your upper back.

3. On the next inhalation stretch your left leg back and feel an extension throughout the entire body. Keep the hips level as you raise the left leg and look forward with the head. Take your focus to elongating the spine and the raised leg.

4. Alternate between these two positions following the rhythm of your breath. Be aware of the position of your hips and try to keep them level. This is where a partner guiding you as to the height of the leg and any twisting at the hips will be helpful until you can identify the correct alignment for yourself. Perhaps being able to look in a mirror would help you too at first. The body soon gets to know which is the correct position when you have done it a few times correctly.

5. Once you have completed a few rounds of the movement with the left leg, return to the cat position (on all fours). Take a small break before repeating on the other side by taking the weight back towards the heels, separating the knees a little and relaxing your body down over the thighs. Keep the arms stretched out in front of you, and, if its comfortable, place the forehead on the floor or a cushion. Then simply rotate the wrists a few times in either direction. When you are ready push back up onto your hands and knees and begin with the right leg.

Top Tip:

Watch the cat become the tiger with this posture! Enjoy the increased sense of will power and determination it brings! It also helps us to be able to be even more flexible and face what life throws at you!