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25.01.2022 A little stretch, flow and strength this morning
25.01.2022 This mornings sleepy flow focused gently on stretching out through my shoulders, neck and upper-back. I’m still holding so much tension in my body and it’s showing up in my thoracic, so working daily to LET IT GO. I moved through a wide-range of asanas (poses), emphasising seated shoulder openers, twists and standing postures. The difference I felt in body after this 30 minutes on the mat actually was incredible. I’ll be doing this one again tomorrow. Holding tension in the s...ame areas? Try these two from my sequence: Mountain Pose with Bind Stand tall on the floor or mat. Feet slightly apart. Arms down by your side. Exhale, bringing your hands behind your back. Interlace your fingers. Inhale and outwardly rotate your shoulders while lifting through your chest. Ground firmly through your feet and press your knuckles toward the floor/mat. Standing Forward Fold with Bind (as shown on video cover) Following on from above. Keeping your hands interlaced, take an exhale to fold forward, bend through your knees, bend your elbows slightly as you try to keep the heels of your hands touching, lead with your chest to come to a neutral spine, stick your booty out and allow your arms to gentler raise closer toward the floor/mat. Do not force it. Let gravity do its thing. Tuck your chin and take your gaze between your knees. Give it a try and let me know if: 1. You can make sense of my delivery 2. If this provided you some sort of relief through your upper back like it did me! Namaste friends
20.01.2022 Did you know that our hips hold a lot of unconscious tension and old emotions? The pigeon pose is a great hip opener to soften and release built up tension whilst creating strength and stretch through the thighs, glutes, spine, chest, shoulders, neck and abdominals. Be mindful of any niggly areas in the knees, hips and back. Just go very gently into the posture, using your breath to deepen the posture over time.... How to: Begin in Downward-Facing Dog (Adho Mukha Svanasana) Bend your left knee, bring it forward, in between your hands. Place your left leg on the floor/ mat with your knee still bent, lowering your shin and thigh to the floor. Your left heel should point toward your pelvis. Extend your right leg behind you. Square you hips forward, and allow your right knee to be placed down on your mat. Lift through your chest, press through your fingertips to bring your torso to an upright position, ground down into the through your hips and pelvis. If you can go deeper, slowly walk your hands out in front, tucking your chin and lowering your forehead toward the mat. Repeat on the right side
19.01.2022 If only I shuffled a little to the right - then we’d be centred. That’s what I see when I look at this pic. But I only let myself see it for a good 12 secs and then I LET THAT SHIZEN GO! Anyone else a recovering perfectionist and aspiring ‘good-enoughist?’
19.01.2022 ‘Hey yeah I wanna Vegetable Soup Baby’ In the last fortnight my 7 year old nephew, Lenny has decided he’s going to try going vegetarian for ecological reasons. It’s been an interesting time as the only green he eats is the best kind of fruit on toast - avocado. Nope this broad shouldered, tall and strong little man will not eat a vegetable. His plate has been a side of animal protein, avocado and cheese since I could play ‘feeding’ airplanes and choo choo trains with him. In ...a plight to get him excited about tonight’s meal - a hearty Vegetable soup for us all - my niece and I ‘felt it in our hips so we dipped back to our bag of tricks’ to our rendition of Salt n Peppa’s Shoop - ‘I wanna VEGETABLE soup, soup, soup ba-doop, soup ba-doop’ - ok you get our drift. We thought we were geniuses). Whilst he didn’t exactly get through a heap of the veggie soup (he reverted back to avo and cheese + for his veg a huge side of baked beans) it was just downright cool seeing his behaviour, body language + mindset shift from seeing us burst into a little spontaneous song + dance to encourage him to ‘try’ something new, something that he’s curious about in an endeavour to trial a new lifestyle for reasons he deeply cares for. He had a few mouthfuls and I could see that he had lightened up a little, initially he was dreading dinner, overwhelmed + anxious to ‘eat a whole bowl of vegetables’. But the ‘heavy cringing’ at the silliness of his aunty + sister seemed to override those feelings - by giving this soup a good hard crack would mean the singing and dancing was thankfully over, and laughter, a sense of achievement for ‘trying’ and a full belly were had. To cut a long story short - I would love to know how do you help yourself and your minis make an energy and a mindset shift when things feel a little overwhelming? Do you talk it out, ask what the other person or yourself needs, write it out, play some music, or if appropriate burst into dance like we did in this moment? We chose our moment, we chose to make light of a light moment - if the subject was heavy our response would have been far more gentle and less intrusive I swear, I stand, my niece witness
18.01.2022 You don't need to practise Yoga or be a frequent guest at Lululemon to live a happy and mindful life. I may love my time on the mat, but I also have many other interests and tools that I tap into that keep my mind & body strong, well and grounded off the mat. Get curious as to what it is that fills you up and brings about a state change that aligns for you and your lifestyle. It could be things like:... High or low intensity training/ playing sports Walking/ running Surfing Reading Hiking Getting out in nature Cooking/ baking Listening to podcasts Listening to/ watching comedy - laughter is truly the best medicine Watching a movie/ show Listening to music Reading Painting/ drawing Writing/ journaling Care to share your own tools? I’d love to hear
18.01.2022 Hands up if you wake up with a sore back each morning? Try this simple, calming + detoxing single legged knees-to-chest pose (Ardha Apasana) 1. Lay on your back with your legs out straight and arms by your side... 2. Take a deep inhale through your nose 3. Exhale out through your nose, and bring your left knee towards your chest 4. Lengthen your right leg out straight 5. Inhale and exhale for a few breath cycles 6. Repeat on your other side Set a little reminder in your phone before bed and take 2 mins each morning to help flush out tension build up overnight
18.01.2022 This morning I focused on lengthening my inhalations as I moved through a sequence of sun salutations, three rounds of energy-clearing breath of fire, pigeon, and bow. Performing breathing exercises cleanses the lungs and diaphragm, expanding their potential. This in turn makes it possible for us to take deeper breaths and awaken our cells. Time to tackle the rest of the day
17.01.2022 This mornings sequence: 5.10am Wake up (no alarms, my body clock) Showered Made bed Skincare (I’m a skincare addict)... Lemon water Danced for about 10 minutes (standard) music lights me up 5 mins seated meditation 30 mins flow 1 x black coffee 10 x mins journal And now I’m currently waiting on my barista to brew my creamy almond latte before furthering into my day This mornings flow was well-rounded to wake me up and spark my energy first thing. I began with cat/cow, and then flowed into a warming sequence that included energising leg strengtheners, balance postures and twists. I know not all of us have the luxury to have a full morning to ourselves. Babies, kids, partners, solo parenting, long commutes and crack of dawn work starts. However, I challenge you this ‘Mindful May’ to create one ritual that gives you 5-10 mins space in the morning just for you. It can be as simple as making your bed, getting showered and dressed before you do your kids. Practise it for 21 days straight and see how it then becomes a habit. You may not even notice it, it’s become a positive habit. The flow on effect? You’ll feel better. You won’t notice that feeling either at first. But in time. Your days will feel more framed. And you’ll feel more focused and grounded to tackle the juggles; the good, the bad, the ugly in your days.
16.01.2022 STOP, DROP + FOLD Love me a standing forward fold aka ‘Uttanasana’ to activate my hamstrings, soften through my upper back + neck + soothe my nervous system. I often find myself doing this at the end of the day, after being seated for a number of hours. Dinner might be on and I’ll be forward folding in the kitchen. To begin, keep you knees slightly bent and move softly into the posture. Over time you’ll notice you can extend a little further through your hamstrings. Keep pre...ssing up through your sit bones (booty) towards the ceiling to keep lengthening through your spine and torso. To soften the posture you may want to hold onto each elbow and hang there taking some gentle rocks from side to side. Try it yourself and share with your minis after their day of being seated at school too
16.01.2022 I Yoga + (Choc-Mint Icecream)
13.01.2022 I move my body so I can build stronger mental awareness and hop out of bed with ease when I’m 85 First we do the twists and roll out through the neck and upper back to restore the spine's natural range of motion after being coiled up all night - this also cleanses the organs, and stimulates circulation first thing. I then moved into a more dynamic flow to build intensity in the breath and body to create strength, endurance + stamina.
13.01.2022 And I couldn’t prouder.. Happy Mothers Day to all the incredible Mothers and Mothers to be. To the caregivers, the best story tellers, tea makers, gift wrappers, taxi drivers, hug givers. I’m forever in awe of your strength and selfless tenacity. May your loved ones light you up today
10.01.2022 I spy with my little eye...THE 5 SENSES MEDITATION This short and sweet exercise allows the mind and body to calm by using our five senses to focus on our environment instead of our thoughts. Take a moment and ask yourself and your minis these 5 things:... What do you see? What can you feel? What can you hear? What can you smell? What can you taste? * First, begin to notice a few things that you can see. Look around you and become aware of your environment. * Second, notice things you can feel. Bring attention to the things that you’re currently feeling, such as the texture of your clothing, how your feet feel in your shoes, the surface your hands or body are resting on. * Third, notice things that you can hear. Listen for and notice sounds in the background that you don’t normally notice. It could be the birds chirping, humming of cars in the distance, perhaps the sound of your breath. * Fourth, notice a couple of things you can smell. Bring attention to the scents in the air, the trees outside, the smell in the air, food cooking in the kitchen. * Finally, notice 1 thing you can taste. Take a sip of a drink, chew slowly on something. I love this one. It makes me appreciate the moment and appreciate the small things. After all, it’s the little things that make the big right? Once you tune in - you begin to realise how much is really going on around you. Check today’s story on my 5 senses moment - I had the most beautiful morning at @pastureandco I was so grateful for the feeling of the crisp winter air on my skin, the sound of the birds chirping, the cute Kangaroos and a baby Joey sun-baking on the grass across from me, the textured wood from the bridge my hands were resting on, and finally the taste of my delicious hot coffee and my berry muffin that followed Would love to hear if this little one filled you and yours up the way it does me
09.01.2022 FIRE TOES AKA TOE-SIT (YIN YOGA) Have you ever stopped to thank your toes + feet for all that they do for you? Majority of us are lucky enough to have the strength and mobility to hop out of bed each morning. Walk mindlessly to the kitchen to brew a coffee, put the pedal to the medal in our cars and at times begrudgingly show up to a workout all at the mercy of our incredible feet. Fire Toes is a posture practised in Yin Yoga that provides your feet a deep stretch + lengthen...s the plantar fascia (connective tissue on the sole of the foot). It stimulates all six lower-body meridians the bladder, kidney, stomach, spleen, gall bladder and liver which all begin or end in the toes. Give it a try. Hold for 1 minute + release. Breathe deeply as you start to feel warmth through your feet. Then come back to me and let me know why this one is deemed ‘fire toes’. Cute little one to try with the minis too. They might show you up on this one!
06.01.2022 Gratefully Covid free but the season still got me. Sharing the good ol’ faithful remedies to help boost the immune system, fight, colds + flus and reduce inflammation in the body. Chop and munch on raw garlic (and keep your distance from your loved ones..or they’ll naturally keep theirs) 2. Peel tumeric + ginger and stir into a cup of hot water making it your very own soothing hot, healing tea. 3. Also pump yourself full of Armaforce - packed full of olive leaf, echinac...ea, vitamin c + zinc 4. Keep your water bottle close by and guzzle guzzle guzzle (even when you are hating it) Repeat 3 times a day for as many days as those bugs have made their body your home See more
04.01.2022 On Friday night’s we have Sunset family drinks on the ‘deck’ at my sister and brother-in-laws. With no sign of travel in a while we’ve deemed it our new Ku De Ta and Single Fin. These two play, dance, wrestle and at times tap into a little breath work whilst us adults enjoy a vino and chat. Prior to moving interstate from Perth 4 years ago, my minis (niece and nephew) have seen me make this deck my Yoga and meditation space for much needed Aunty adventures, spoils and cuddle...s over many years. I love that they observe through their own eyes and hearts. I’ve never forced it upon them. But we now all enjoy it together. They love to make a little time to slow down, take a breath, notice the moment they are in, the way they feel, the sounds they hear, the warmth on their skin - it blows my mind how they notice the benefit of this simple tool and how this has become a very natural and powerful habit for them like it has me. They tell me it makes them feel more calm, focused and relaxed. God dam - they fill me up See more
04.01.2022 Gratefully Covid free but the season still got me. Sharing the good ol’ faithful remedies reminded to me by one of my dearest @jo_rischitelli to help boost the immune system, fight, colds + flus and reduce inflammation in the body. Chop and munch on raw garlic (and keep your distance from your loved ones..or they’ll naturally keep theirs) 2. Peel tumeric + ginger and stir into a cup of hot water making it your very own soothing hot, healing tea. 3. Also pump yourself fu...ll of Armaforce - packed full of olive leaf, echinacea, vitamin c + zinc 4. Keep your water bottle close by and guzzle guzzle guzzle (even when you are hating it) Repeat 3 times a day for as many days as those bugs have made their body your home See more
03.01.2022 10 things about ME Thanks so much for joining me here; for those who don't know me personally I'm excited to share 10 things with you: I'm 1 of 3, I have a sister who is 20 months older + a brother who is 17 months younger. We now live within 3 minutes of each other in Northern NSW, after spending 12 years all living in different states. I suffer from Endometriosis + had my 1st Laparoscopy exactly 1 year ago, stay tuned for postures and classes on how to combat Endo + the pa...in associated. I have never watched Star Wars or anything Marvel + I thought fantasy would NEVER be a thing for me. I have however just started reading Harry Potter + I am loving escaping into Wizard World each night before bed. I still swear I will NEVER watch a Star Wars movie. My ideal dinner guest is Goldie Hawn + I would beg her to invite Kate + Oliver Hudson to join us. Someone I miss dearly is my Grandmother. I was lucky enough to grow up living across the road from her in my hometown Dalkeith, Perth. She was always so gracious, elegant + had the best sense of humour. I love property + interior design, would love to flip houses if time + money ever allowed it. I'm not a pet lover, however I genuinely appreciate the love + companionship they bring to the lives of humans, I grew up with dogs. But I have a weird OCD when it comes to germs and fur. Will cuddle a puppy. Can you tell why Yoga is good for me + helps chill me out? Growing up I wanted to be a Physiotherapist. I'm so interested in how the body and the mind works. Again..thank you Yoga! I'm so lucky to have my Mum + Dad around. They live in Perth but prior to Covid they would spend months at a time on the East with us. I appreciate our phone-chats, I am turning into my Mum by the day + my Dad is my leading man. He always has the answers. I have always loved food, I love that food brings people together. Wining, dining at home + going out to beautiful restaurants. I strangely eat one red capsicum a day, not like an apple, I do take the time to slice it up. But I find them so thirst quenching..anyone else? Anyone? I would love to hear at least one fun fact from YOU! See more
03.01.2022 The One Minute Meditation Hey you! Read and do! Open and close your mouth, wiggle your jaw... Breathe in; through the nose Breathe out; through the mouth and take a big sigh Breathe in; notice your lungs expanding Breathe out; feel a sense of letting go Breathe in; feel your body filling up Breathe out; feel the release of tension in your body Breathe in; the feeling of being alive and awake Breathe out; notice your body softening Breathe in; a sense of fullness Breathe out; any unnecessary tension And repeat. Try this with your minis or your partner
02.01.2022 So excited to be taking my mini yogis through an online practise for @thekindparentingcompany forum this morning. The class will be LIVE on their story for the next 24hrs if you wish to view later today. Stay tuned for more live kids classes to follow here! If you have any questions for your minis please reach out
01.01.2022 Nature gave us one tongue + two ears so we could hear twice as much as we speak. Epictetus Anyone else guilty of being introduced to someone new + not hearing their ‘name’ but fully taking in the physical?... Our brains are hardwired to recognise facial details such as - eye color, the shapes of noses + mouths - but names, which, to us, are arbitrary titles, present a more challenging task for our brains to absorb. One way to bring your sensitivity back is to start a listening practice. Years ago - during my Yoga teaching training + retreats we participated in this listening practise, I refer back to some of the ‘key take aways’ particularly if I’m feeling a little frazzled or distracted in various interactions. It’s hard not to feel a little vulnerable and forced at first but as you go on you’ll be sure to notice how good it feels to be deeply present and engaged with the person in front of you, whether that be your friend, partner, colleague or your minis. * Using your phone timer, sit down with someone you want to improve communication with. Set the timer for 5 minutes and invite them to start speaking. * Just listen. Don’t think of responses. Don’t counter-point their ideas in your mind. Just listen and be curious about what they are saying. * Listen deeply. Listen not only to their words but to their tone, their pacing, their pitch. * Listen not only with your ears but with your whole being. Watch their body language, their hands, their facial expressions, their breathing pattern. * Listen to what is NOT being said, what is specifically being left out. Sometimes what is not said is more important than what is said. * Face your speaker with open body language and maintain eye contact. Show them that you are paying attention, that your mind hasn’t drifted to something else. * In this practice - don’t switch. You aren’t practicing being heard, you’re practicing listening. * When they are done, thank them for sharing. Being truly heard and understood is one of the best feelings in the world + a gift that you can give to those who matter to you. And if you forget someone’s name, say so. We’re only human after all
