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How To Feel Great Everyday, Inside & Out!

HOW TO FEEL GREAT EVERYDAY, INSIDE & OUT!

 

Kiana Ng Yoga

Do you feel like your days need more uplifting energy? Do you want to improve your well being, mood and energy? Read the tips below to get started!

  1. Exercise – Exercising is a great way to lift your mood and work your body in a healthy way!
  2. Treat Yourself – Staying health conscious is great, but sometimes you need to let yourself indulge every once in a while! Limiting yourself completely from, say, cheesecake can effect your mood. But letting yourself have one slice every now and again is a great way to lift your mood and decrease the stress you’re putting on yourself from trying not to eat that one piece!
  3. Drink – Water is important with your energy levels. The more water you have, the less lethargic you may feel. Aim for 8 cups of water a day!
  4. Surround Yourself With Nature or Plants – Nature and plants have high vibrational energy. By surrounding yourself with things that have high energy, this will increase your energy as well.
  5. Tune It Up – Crank up your favourite tunes when you have a break, commuting, walking, cooking… Music influences the mood greatly so why not use it to lift you up?

With love,

 

Kiana

TUTORIAL: Shoulderstand

TUTORIAL
Shoulderstand

 

Kiana Ng Yoga

Salamba Sarvangasana

There are many benefits to practicing shoulder stand. Some of them include: throat chakra stimulation, strengthening of the circulatory, heart and respiratory system, soothing of the nervous system, increased strength and flexibility in the body, and the list goes on! Usually it’s practiced near the end of class as it’s a cooling inversion that calms the nervous system down. This pose is also great for activating all of the bandhas. Read below to learn how to safely practice shoulder stand on and off the wall.

Alignment Principles

On the wall:

  • Stack 1-2 blankets on top of your mat against the wall then fold your mat in half so that it’s sandwiching the blankets
  • Line up your shoulders on the edge of the mat with your head resting on the floor behind. The appropriate distance from the wall is if you can take your shins parallel to the floor and thighs perpendicular to the floor over top of the hips comfortably
  • Press your feet into the wall as you inhale to lift the hips
  • Walk your shoulder blades closer together and down your spine. Press your hands and shoulder blades into the mat to lift the chest and torso away from the mat while protecting your C7 (bony part of the spine at the back of the neck)
  • Open up through the chest by moving your heart and back ribs forwards
  • Lift the pelvis over top of the shoulders. Find mula bandha and uddiyana bandha here.
  • Bend at the elbows to place hands as high up on your upper back as you can
  • Relax the throat and neck while still engaging jalandhara bandha.
  • Option to extend one leg towards the ceiling, stacking it right over the hips and shoulders. Alternate legs or lift both legs off the wall
  • Exhale to slowly walk your legs back down the wall, coming to your back

Off the wall:

  • Start in Halasana (plough pose)
  • Adjust your arms and shoulders as you would with the wall, placing hands on upper back
  • Lift one leg up at a time, actively reaching out through feet to lift the torso and thighs up
  • Lengthen tailbone towards heels to create length in the spine
  • Relaw jaw, throat, tongue and neck
  • Exhale to release back in to plough

*NOTE: Use Fish Pose or another soft heart opener to neutralize the spine after shoulder stand.

Prep. Poses:

  • Viparita Kirani (Legs Up The Wall)
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Halasana (Plough Pose)
  • Paschimottanasana (Seated Forward Bend)
  • Purvottanasana (Upward Plank Pose)

Modifications/Variations:

  • Instead of facing towards the wall, face away from it with your feet on the wall behind you as if you are in plough pose. Use the wall this way to find supported shoulder stand.
  • Sarvangasana: release arms long on to the mat with interlaced fingers
  • No blankets under shoulders
  • Padma Sarvangasana

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