Summer is sizzling away here on the island. And when our bodies are overheating, we tend to become more agitated, competitive and self-critical. This is an imbalance in the body and can also produce physical symptoms like rashes, itches, digestion issues and heart burn. Lovely. So here’s some suggestion on how to keep cool this August…
The yoga mat is a direct reflection of our lives. The way we approach the yoga mat tells us everything we need to know about how we approach life. And yoga is about being present. It’s about listening to your body’s needs, rather than just ticking a box. The real yoga comes with the subtleties of the practice as you learn to tune into yourself and where are are at ‘this moment’.
The first way to develop your yoga practice is to develop a connection with your body. Each day, you will feel different – depending on many life-factors and respecting this is key to managing your energy. Let’s begin with a basic sun salutation. These can be practised slowly and mindfully, feeling every muscle and ligament as you work it. Or you can practice very quickly to create some heat in the body if you are feeling really sluggish. If your energy feels like nervous energy – then try to listen to that and a slower, more mindful practice will definitely be beneficial.
Our top tips before you start. Let your breath guide you. Keep it slow. Inhale to open and lengthen the body and exhale to come into the space your have discovered with your inhale.
* Stand at the front of your mat with your arms by your sides – root down through your feet
* Inhale lifting the arms up and exhale to hinge from the hips and dive down
* Inhale to lengthen the spine and look up
* Exhale to step back to a plank pose
* Inhale to activate and inflate the body in plank
* Exhale knees, chin chest
* Inhale to a cobra (activating your legs)
* Exhale to a downward dog
* Take five breaths here – feeling every muscle and keep the body moving
* Inhale up to your tip toes and look forward
* Exhale to step to the front of your mat
* Inhale to lengthen the spine
* Exhale forward bend
* Inhale to press down through your heels and rise up
* Exhale hands in namaste at your heart
Try this same flow as slowly as you can do, then try it a little faster. Try to always synchronise your movements with your breath and if you lose your breath, stop and recalibrate. Try holding each pose for five breaths for a real strength builder. Always listen to your body. If it doesn’t feel good – then don’t do it! Why not challenge yourself to 10 sun salutations each morning for a week – and see what that does to your energy? Namaste…
For a private class with Ibiza Retreats or to join us on retreat to go deeper into your practice, email email@example.com
During our retreats, we always place a lot of importance on the power of the morning ritual. How do you start your day? Checking emails or Facebook? A good old cup of strong coffee? By running through your mental list of what you need to achieve that day? All of this outside stimulation means you are already disconnecting from yourself, from your own energies – and you are already ‘borrowing’ energy from external sources.
And as we know, what we borrow, we must give back!
A morning ritual or practice can be so simple, but makes huge shifts in the way your day goes. In fact, it can change your life. Checking in with yourself, feeling where your energy is today – and more importantly, where it’s coming from. Cultivating a practice to open your energy channels and your body and also learning to protect yourself from all the outside stimulations and messages we experience on a daily basis. Literally millions. This is all about self-care and self-love.
* Use an alarm clock with natural sounds to wake you gently – get your phone out of your bedroom to avoid any temptation
* Replace your morning coffee with hot water, lemon and turmeric (amongst other things, a powerful antioxidant and anti-inflammatory)
* Set up a temple space – a place where you can take your tea, sit and just begin to be. Make this space comfortable – dress it with colours that make you feel positive and calm, or pictures and photos that inspire you.
* Your breath is your life-force energy and it tells you all you need to know about what’s going on inside. If your breath feels calm, you feel calm. If the breath is short and ragged – this reflects in your thoughts and therefore actions
Introduce a gentle 20-minute meditation and stretch practice into your day. In all of these practices, we are cultivating SPACE. Space in our breath for even, calm breathing, space in our minds for calm thoughts and space in our bodies with the yoga asanas themselves. In creating space, we offer ourselves an alternative to how we live our lives. The alternative of response rather than reaction. Reaction often comes from a place of fear or anger. Responses are mindful and considered and infinitely more skillful!
Why not take a 7-day challenge? See the benefits for yourself. Contact Ibiza Retreats for guidance or a 1:1 session via emailing firstname.lastname@example.org.
The warrior sequence of postures are probably the most well known and loved – with good reason. They cultivate strength in the body, increase stamina, open the chest, hips and groins, lengthen the spine, ground us – but for all they offer physically, they offer the same and more for our hearts, minds and spirits.
When we think of the traits of the warrior, we think of power, patience, integrity, strength of mind, courage and determination. These are all traits we can develop and grow with our practice and then the yoga becomes part of our daily life and we can also feel the benefits off the mat.
We all have a warrior inside us. Here’s how to find yours.
1. Stand with your feet wide (wrist over ankles)
2. Turn your front foot 90 degrees
3. Make sure your hips are open and as you exhale, bend your front knee.
4. Inhale your arms up to shoulder height and BREATHE
5. Take 10 breaths here, just thinking about the qualities you wish to cultivate
To bring more integrity to the pose, make sure your front knee is flowing over the middle of your toes, keep your spine straight as you exhale into the pose and tuck your tailbone under to open the groin further.
Next time, when you are faced with a tricky situation in real life, think how a warrior might approach it and see if you can give yourself more space in mind to respond with skill and integrity!
To cultivate your yoga on and off the mat, come ands join us for a retreat! See our full list of yoga retreats here.
Sometimes it’s all about changing the perspective. Shake things up and shake out the body to release stagnant energy, and Mother Nature offers us many gifts which can deepen our concentration and help guide the body within our yoga practice. So why not take your yoga practice outside? Ok, you might not be in Ibiza right now – but the sun can be shining in your heart!
Featured yoga pose: We love the good old Warrior 3! It strengthens the whole body, especially the legs, around the hips and most importantly, the core. It focuses the mind as you need the concentration to keep the energy flowing from the tips of your fingers to the tips of your toes. And today, we are going to try Warrior 3 against a tree.
- Begin in mountain pose, rooting down through your left leg
- Inhale and draw your right knee up towards your chest, hands on hips
- As you begin your exhale, lean forward, hands on the tree and extending your right leg back, hips square, energy between your hip bones
- Activate you whole body from toe to body perpendicular to the floor, keeping the core strong. Keep breathing here – take five to ten deep breaths up and down your spine, finding the space inside you
- Then inhale and bring your right leg back to standing – keep the leg up! And exhale back
Ask someone to stand behind you whilst you do this to ensure your hips are square. It may help to try to strengthen from the inner thigh rather than the outer thigh. They can even offer you their own thigh to press against – so you are using the tree and the other person to really activate the very core of you. Now you should feel the power of the warrior…