updated 4 years ago
Dry brush
Massage oil
Growth mindset
Open heart
Self care routines help our bodies feel safe, inner connection and rejuvenation. When we place our hands on our body with care, we learn to trust ourselves and build an unshakable permanence of vitality within our being.
All of you matters and needs to be held with love, compassion and tender care.
Deepest gratitude for sweet Emily (my right) and vibrant Carly (my left) for helping demonstrate our self care practices with such grace and inner goodness.
Emily is a certified personal trainer and optimal living coach who focuses on our connection to Earth!
@living.wild.with.em
Carly is a certified brain rewiring coach, health coach and personal trainer helping empathic women overcome their anxiety and create unshakeable confidence.
@vibingwithcarly
Royalty free music from BenSound.com
Deep relaxation for optimal brain rewiring.
Balancing focus and relaxation 🙏🏽
Music from BenSound.com
50 Breathes Total
5 Rounds of 10 Breathes
Counting the length of the inhale, exhale and pauses between the breath "kumbhaka"
Round 1
Inhale Nose & Exhale Mouth
Inhale 4 sec
Exhale 4 sec
Round 2
Inhale Nose & Exhale Mouth
Inhale 4 sec
Hold 4 sec
Exhale 8 sec
Round 3
Inhale Nose and Exhale Mouth
Inhale 4 sec
Pause 4 sec
Exhale 8 sec
Pause 4 sec
Round 4
Inhale Nose and Exhale Nose
Inhale 4 sec
Pause 4 sec
Exhale 8 sec
Pause 8 sec
Round 5
Inhale Nose and Exhale Nose
Inhale 4 sec
Pause 4 sec
Exhale 8 sec
Pause 12 sec
Contraindications of holding the breath; high blood pressure or pregnant. Please consult your health care professional before completing any breathwork.
Royalty free music from Bensound
Deep restorative practice to help the body gently soften, letting go while the mind remains anchored in the present moment through a single point of awareness, the voice of the instructor.
The body and mind are able to sink into deeper and deeper states of relaxation, while we are training the mine to stay connected to what is true in the present moment experience.
We are cultivating our capacity to operate from a space of peace while still being aware of reality's present moment sensations. We are upgrading our inner operating system to be one rooted in our innate goodness, gentle calm and grounded compassion. Gently evolving from emotional reactivity to conscious action.
We let our bodies melt, feeling supported lying down, while we train our minds to sense and feel what is of permanence in the present moment. The awareness of the breath.
May goodness and compassion fill your being.
Sending hope
🌻
Royalty free music from BenSound
Small ledge
Single long band
Yoga ball
Yoga mat
Dumbbells
Yoga block/med ball
Chair/couch
~Breathing, sense and feel
Chest expansive breathes off small ledge 2x5 breathes
Swiss ball glute/hamstring hold with arms out and up 2x 5 breaths
~Dynamic warm up 2 rounds 10 reps
Single leg hinge to kick through
Alt knee to elbow
Horizontal Step out jacks
~Banded Movement Prep 2 rounds 10 reps
Banded hinge
Banded bent over row
Banded hold exhale
~DB Floor routine 2 rounds 10 reps
DB floor chest press
DB alternating triceps extension
DB glute bridge pull over
~Body weight & Swiss Ball circuit 3 rounds 12 reps
Side planks (4-6 breaths 2 times each side, end on left side)
Roll outs
Glute bride alternating kicks OR Glute Ham bridge off swiss ball
~DB circuit 3 rounds 12 reps
Squat to bench with DB or Med ball
Tripod Row
Mt. Climbers
(Please excuse my roomie knocking on the door)
~DB Circuit 3 rounds 10-12 reps
DB hinge with bicep curl at top
High/low Front plank hold
Low lunge stance with reaches x10reps
~Slow down, breathing, reconnect and rest (THANK YOU PRI for these movements!)
Prayer breathing off swiss ball 2 rounds 6 breathes
90/90 hip lift 3-4 rounds 4-5 breaths Big *SIGH* hot air
Sending Hope 🌻💖
Gently begin feeling the length of your inhale and exhale to be equal, inhale for 3 seconds, exhale for 3 seconds. When this feels comfortable in the body begin to lengthen the exhale, 3 inhale 6 exhale. If it feels safe in your body, add in a gentle pause between the inhale and exhale. Breath in, pause, breath out, pause. Slowing down the breath to signal the body to relax and let go. Letting the tongue rest on the roof of the mouth during the pranayama practice.
If you have high blood pressure, heart or lung concerns please practice with caution, care and do not include holding of the breath. Focus on slow consistent movement of the inhale and exhale.
Namaste 🌻
*PLEASE NOTE* When Amanda says index finger, she is referring to the commonly accepted term ring finger identifying the 4th finger counting from the thumb. While filming this I realized that the term ring finger plays into a culture that puts disproportionate value on our relationship status. Embedded within so many constructs of society, this over romanticized, distorted belief that we are not whole until we find the ‘one’ has the potency to wreak havoc on our capacity to feel self worth, self esteem and self compassion. Shame due to pressures and constructs created by society and culture are foundational thought forms which anchor our worth in external expectations and impermanent situations. For this videos purpose, the ‘ring’ finger is identified as ‘index’ which is technically your pointer finger, but maybe someday be termed with a less singlism shaming word. I deeply appreciate your capacity to hear and understand the teachings in this video regardless of the name of the fingers!
Sthira Sukham Asana; to embody a posture that feels grounded and feee, filled with steadiness and ease.
Please use blocks, pillows, blankets, cushions..etc or a bed, chair or wall to help our bodies feel comfortable and safe in the posture so we may focus our attention inward, keeping our awareness on the breath. The breath is our single point of awareness that grounds us in the present moment body sensations to help still the mind and calm the body.
1. Corpse pose “Savasana”
2. Seated in a chair
3. Easy pose “Sukhasana”
4. Accomplished pose “Siddhasana”
Or “Siddhayaniasana”
5. Hero’s pose “Virasana”
6. Thunderbolt pose “Vajrasana”
7. Half lotus “Ardha Padmasana”
8. Lotus “Padmasana”
All are options, all are wonderful! Please choose which ever posture helps you feel most comfort and ease in the body so we may focus the journey inward to train the mind and cultivate our inner operating space to be one grounded in infinite gratitude, deepest joy and loves essence.
Blessings & Hope 🌻
Namaste
Feeling the tongue suction to the roof of the mouth, we can sense within “SA” on the inhale and “HA” on the exhale. This brings our focus of the breath inward so we are able to maintain awareness on our single point of focus, the movement of the breath. Bringing our focus back to the breath we can still the mind and calm the body.
1:1 ratio of 3 seconds in 3 seconds out
Once this feels comfortable in the body...
1:2 ratio of 3 seconds in 6 seconds out
Once this feels comfortable in the body...
1:2:1 ratio of 3 seconds in 6 seconds out 3 second pause
Once this feels comfortable in the body...
1:2:2 ratio of 3 seconds in 6 seconds out 6 second pause
Inhalation=sympathetic (fight, flight, freeze)
Exhalation=parasympathetic (rest, digest, rejuvenate)
Pause at the end of the exhale=Sensing and feeling the space between the breath. The breathless state. Bring awareness to the stillness within. In this space with practice non reacting, simply witnessing the 'beingness' of being alive, being here now, in this moment. Then as we slowly, gently inhale we can sense and feel the breath of life filling up our being. We are alive!
Blessings & Hope 🌻