Hi Everyone,

Here is a sequence to help you improve your physical balance, with physical balance comes emotional balance. They influence eachother, so to me balancing poses are an important part to your yoga practice.

Enjoy balancing yourself

The poses I demonstrate in this sequence are:

tadasana / mountain pose

vrksasana / tree pose

virabhadrasana III / warrior III

bakasana / crane pose

utkatasana / chair pose

malasana / squat

adho mukha svanasana / downward facing dog pose

Hi everyone,

Here a meditation you can do to help balance the chakra’s if you feel a bit out of balance.

The chakra’s are energy centers along the spine, beginning at the base of the spinal column and moving upward to the top of the skull. The chakra’s have different meanings and an imbalance in one chakra can tell you something about yourself. It works also the other way around, if you have (for example) trouble communicating, or you find it difficult to listen to people, it means there is an imbalance in your troat chakra.

In this meditation you bring your awareness to all the different chakra’s and you focus on the colours that correspond with them. with awareness you allow energy to flow and that can bring about balance.

Enjoy it.

Esther

Hi Everyone,

Here a quick exercise to do for you with great results… you’ll notice if you do this for a few weeks every day, or 4 times a week, a clear result, you’re legs will feel light in your practice and standing postures will come a lot easier. It works, so enjoy building up the strength. Esther

Hi Everyone,

Here a nice upbeat vinyasa sequence to practice when you want to do something dynamic. The sequences is going fast enough, so its more for you who are practicing yoga for a while already. Hope you enjoy it! x Esther

The poses that are being used in this sequence are:

downward facing dog pose / adho mukha svanasana

standing forward bend / uttanasana

mountain pose / tadasana

lunge / ashwa sanchalasana

plank

cobra pose / bhujangasana

extended side angle pose / utthita parsvakonasana

bound extended side angle pose / baddha utthita parsvakonasana

warrior II / virabhadrasana II

extended triangle pose / utthita trikonasana

garland pose / malasana

boat pose / navasana

revolved belly pose / jathara parivarttasana

Hi Everyone,

I just wanted to say THANK YOU for all the nice, wonderful, making me smile and get all grateful and happy,… comments!!!  I’m planning on writing everybody with a question a note back, but you’ll have to be patient a bit…

I’ve just been away for 2 weeks in beautiful Italy for another clarity course, 2 weeks of retreat into meditation and self discovering, and its been another wonderful experience. I feel blessed and well grounded for it. Appreciating life how it is fully, rather than getting stuck in how I would like things to be. Desires…. you can learn so much from them, and they keep you away from realising the reality is something beautiful …….

Some good new is that all the footage for the dvd is done, now the editing…. We’re on it, give us a little more time!

Keep up your yoga practice… Try and get some meditation in as well. Remember you need to be relaxed to be able to open up to the reality of the here and now, and that is were you will find true freedom, …

Be well,

Esther

Hi Everyone,

Here some exercises to do when you have a headcold and you feel miserable. This will at least make you feel a bit better, and free your head a bit. Let me know if it works for you ….

The poses I demonstrate in this sequence are:

standing forward fold / uttanasana

downward facing dog pose / adho mukha svanasana

rabbit pose / sasangasana

reclined bound angle pose / supta baddha konasana

Hi Everyone,

Here a challenging arm balance for you to practice. Some of you might be so lucky to get it straight away, most people will have to actually practice this, and you might fall out once or twice too, so did I when learning it ) So don’t get put off by it, when you do make it its a great achievement for yourself. Anyhow, enjoy the learning as much as the result!

the pose I demonstrate here is:

side crow pose / parsva bakasana

Esther

Parsva Bakasana

Hi everyone,

Here is a short sequence to do when things just do not go as planned! And you get frustrated and annoyed as a result of it, but cant hide! like me at the time when Im making this….

This sequence will shift your body chemistry (your mood) and you’ll feel good again after.

The poses I demonstrate in this sequence are:

downward facing dog pose / adho mukha svanasana

handstand / vrksasana

yoga push ups

low lunge / anjaneyasana

cobra / buhjangasana

Enjoy the shift!!!!

Do this when your lower back is stiff or painfull. It works wonderfully quick to release the lower back. However if you have problems for a long time in your lower back, than consult with your doctor first! If you are diagnosed with osteoporosis in your lower back, don’t do it!

When the lower back is stiff the 5 vertebrae of the lumbar spine sometimes don’t move separately from each other anymore, and it can be difficult to get the mobility back without some help of props.

Really what you do when lying on a rolled up towel or blanket is that the upper 3 vertabrae of the 5 of the lower back, move inward towards your spine, so the lower 2 can relax down towards the floor. This will give you a real stretch and works on the mobility.

Use it! It works….

Esther

This sequence is safe to do when you have high blood pressure. As well it works very well when you feel a bit stiff and blocked and you want to do a sequence to feel relaxed afterwards. Before going to bed is another moment to do this!

The poses I use in this sequence are:

reclining big toe pose / supta padangustasana

standing forward fold / uttanassana

downward facing dog pose / adho mukha svanasana

easy pose / sukhasana

head to knee forward bend / janu sirsasana

bridge pose / setu bandha sarvangasana

Intense side stretch / parsvottanasana

Step by step:

• from tadasana step your left leg back3.5 to 4 feet. Keep your hips facing the front of your mat. Right foot pointing forward, left foot turned out about 45 degrees.
• Line your knees up with the center of your ankles, pressing the outside of your left foot active into the floor, activate your legs by pulling up the knee caps and thighs into the hips.
• when possible place your hands in reversed prayer position behind your back. If not available to you just hold on to your elbows behind the back.
• Inhale lengthen your body, exhale gently, hinging from the hips, lean your torso forward over the right leg. Rolling the left thigh inward, while keeping your right hip back. Stop when your torso is parallel to the floor.
• When your spine is still straight you can continue to fold over the right leg, bringing you belly to your upper legs, keeping your spine as long as possible. If your back begins to round, stop half way and take a few breaths.
• Hold the pose for 5-10 breaths, than change sides.
• To come out you actively push through the back heel and you pull the tailbone down as you come up with a straight back.