Happy World Yoga Day
Yogayı merak edenler, başlamayı düşünen ama yapabilir miyim diyenler bana sorularını yazabilir ✍️✍️
Eylül ayından itibaren @tarayogaizmir çatısı altında yoga derslerine başlıyoruz. Eylül yaklaştıkça detayları paylaşıyor olacağız🧘♀️🧘♀️🧘♀️
Ante Natal Yoga. With both pregnancies I heavily relied on my yoga practise to both keep my body in balance but it also served to bring my focus back on me and my growing bump for just one hour of the week. It was divine. I felt I could truly connect with my baby and mentally prepare for the pending birth. The breathing techniques were invaluable for labour, I learned how your body produces increasing amounts of adrenaline when you’re afraid, which can prevent the production of oxytocin, a hormone that helps labour along. Deep breathing in labour can help you fight the urge to panic when you feel the pain of contractions. Keeping your body relaxed means you can save your energy for when it is needed and for some women it can be like running a marathon before they reach the point of pushing, so endurance is key! My beautiful yoga teacher Jenni Jones has now gone digital and has her breathing techniques as a downloadable file to purchase to listen and practise at home. @jennijonesyoga #yogaforlife
🌞Celebrating Summer Solstice🌞
The Summer Soltise is the longest day of the year and peak Celebration begins at Noon ☀️ Move the your body with sun salutations 🧘♀️ Light a candle and let it burn today 🕯
Have a bonfire with Kula 🔥 To honor the sun
Magical makings today are for Fresh protection. Creating a spray with essential oils is something you can keep in your pocket- connect something Gold to it as treasure. "Protection Blend" 💧Terrasheild - boundaries 💧Petigrain - calming and soothing
💧 Melaleuca - cleansing and purifying
💧 Black Pepper - strong and rooted
Natures Aroma is lush with Mint and St Johns Wart & earthworms.
Since becoming a mother, I've learnt a few things...
1. Predictability is no longer a thing
2. Showers + sleep are optional
3. Coffee is made of unicorns + rainbows
3. "Your" time is S A C R E D 💖
Number 1 was my practice today.
I had a laid out plan to have 20 minutes on the mat. Here's how it went.....
5 minutes stretching.
(baby bird flies into kitchen - spend 10 minutes setting it free)
Back on the mat.
(Baby starts crying - spend 15 minutes resettling baby)
Back on the mat.
(Door knockers come - spend 5 minutes trying to pretend I'm interested in what they're saying)
Back on the mat. 15 minute flow, 5 minute meditation.
Stare at messy house.
Eat more chocolate.
Baby wakes up.
I'd say that's a win! 😅
➡️➡️➡️SWIPE to see my flow!
Flexibility CHALLENGE 🚫 // Clare (@anotheryogamama), creator of our eBooks is running an 8 week flexibility challenge using her own FlexiFIT eBook!
The TOP photo is her today after having a baby 3 months ago. The bottom photo is her pre-baby + at the peak of her yoga practice. Clare's determined to get back to where she was and would LOVE for you to join her on your own flexibility journey!
Check out the hashtag #FlexiFitUnleashed for details + get on board yogis!! Namaste xx 💚
PS Remember to follow Clare on her account @anotheryogamama to join the challenge!
As part of my FlexiFIT eBook, I encourage you to take photos at the beginning of the 8 week program to track your progress from start to finish 📸....
So I decided it's only fair I share mine (and hope you'll all share yours too using hashtag #FlexiFitUnleashed !)
The top photo is me TODAY.
The bottom is me pre-baby and pregnancy bod 😅 I actually cant even REMEMBER being that flexible! I'm really looking forward to getting back there and back to what I love and I KNOW I will with the help of my program and this challenge... to be able to move my body the way I did back then is the dream. Man do I miss it!!! How did everyone go with Day 3 today? I've added some more postpartum variations in my highlights so check it out! xx
PS: I really hope as many of you as possible jump on board and do this with me, I promise it'll be worth it 💚
When planning post-natal sequences, they should be slow, gentle and progressive. The aim of them is to gently stretch the body to offer relief from tired and stiff muscles, whilst introducing core stability work for the abdominal area and pelvic floor. Breath awareness should be employed throughout each practice and as with the physical practice, should be slow and steady.
As yoga teachers we must adapt a yoga practice for post- natal women to ensure it is appropriate. The practice should aim to empower and nurture the mother and not deplete her precious energy stores.
A dynamic practice with several vinyasas, big strong postures such as Warrior 1 and 2 and standing wide leg forward bends followed by strong inversions for example, would not assist a woman’s post-natal recovery. This is because during this time we need to work from the inside out and re-set the foundation, both physical and energetic, and by working the larger muscle groups in such postures we are building on something that does not yet have the correct ground work. The abdominal muscles and the pelvic floor need time to recover so they can work as a support system when the body is in motion, whilst the production of relaxin needs to reduce so the joints become more stable again.
If you are interested in teaching pregnancy or postnatal yoga, take a look at my 85hr Pregnancy Yoga course which looks at pre and postnatal, as well as Mother and baby yoga.
Visit (link in bio)
http://sallyparkesyoga.com/pregnancy-yoga-teacher-training/ for all available trainings and full course info.
DAY ONE of my journey to become more flexible, mobile and strong on my mat 💛 //
Today was a non-stop day and it was much harder finding time to practice (currently texting this one-handed with a wriggly baby in the other 😅) But hey I'm here, I'm turning up and I'm ready to do this! Wish me luck!!
PS: If any mamas or others want to join me on this journey, check out my story / previous post for details!
SUNDAY ♡ //
Rest day in our #FlexiFitUnleashed program but for mamas, this day of "rest" is non existent 🙄
Particularly when your child falls asleep in the car for the 100th time as you pull into the driveway and you're too scared to transfer them so you just sit in the car, with the white noise blaring and the engine running.... #goodtimes 😅 xx
Ps TOMORROW marks the official start to our #FlexiFitUnleashed 8 week challenge and I'm SO excited more of you are jumping on board! Please please don't forget to document your journey using our hashtag so I can stalk, I mean connect with you over the next few months! 😂 Cant wait team!
Jóga várandósság alatt 🤰🏼
A várandósság során megváltoztatjuk étkezési szokásainkat, életmódunkat, de nem kell megvonni magunktól a sport élvezetét, ahogyan azt sokan ajánlanák.
Ha a várandósság előtt is mozogtál valamennyit, nyugodtan folytathatod a várandósság alatt is. Csak néhány változtatásra lesz szükséged, hogy segíthesd az összes hormonális, pszichológiai és anatómiai változást, amely a testeddel történik a várandósság során.
Kifejezetten a jógára helyezve a hangsúlyt, ez nagyon hasznos lehet a várandósság során. Az első trimeszter alatt néhány nő (akik sohasem jógáztak korábban vagy jártak más mozgás órára) szembe kerülhetnek az émelygés vagy a fáradtság gyötrelmeivel. A jóga szépsége, hogy jobban megértheted és összekapcsolódhatsz a testeddel, és segíthetsz magadnak könnyedén túljutni a émelygés és fáradtság szakaszán.
A jóga segít neked lélegezni és kikapcsolódni, ami pedig segíthet megérteni és elfogadni a várandósság, a vajúdás, a szülés és az anyaság fizikai igényeit.
Megnyugtatja az elmét és a testet, ezáltal átadva a testnek a fizikai és lelki nyugodtságot, amelyre a várandósság folyamán szükség van.
A szülés előtti vagy utáni jóga órán való részvétel továbbá egy remek módja más kismamák megismeréséhez, hogy együtt mehessetek végig ezen az utazáson. 😉
Theres still time to join me (@anotheryogamama) + our community in our 8 week flexibility challenge!! Details on how to join in our story! 🌟
GET INVOLVED Yogis! // www.selftaughtyogis.com
DAY ONE of my FlexiFIT program and because I clearly have forgotten that my own program starts on a Monday (😅) I've just done Week 1's Friday sequence instead and will start Week 1 properly on Monday! Sorry for the confusion... //
SOOOO all I can say is WOW it feels good to go back to basics and listen to my body (even if it feels super weird listening to myself teach myself yoga haha). I definitely had to modify some poses for my postpartum self and I added in a few more stretches cause my hamstrings are super tight! How did everyone else go?! xx Remember to tag #FlexiFitUnleashed on each of your days posts so I can connect with you!! 💜💜💜
PS Will include the variations I did in my story for those who are joining me postpartum! 😘🤙🏼
Beyond excited that @beyondyoga has launched a maternity line! And it came right in time for my prenatal kundalini yoga class tomorrow. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Come stretch those tired tight muscles with me and get to know a community of other expecting mama’s tomorrow @madrelosangeles 10:45am with OG doula, child educator & yoga teacher Sada! Plus slap on some of my new blend Mediate to get you centered and focused (be online to order next week) #byroseview#maternityyoga#beyondyogamaternity#beyondyoga
ONLY 12 HOURS LEFT until our #FlexiFitUnleashed journey begins! I'll be restarting my own journey with my FlexiFIT eBook in the hopes of gaining back the flexibility I lost while growing and birthing my baby boy! This is YOUR opportunity to jump on board with me and share in this flexibility journey together!!
If you're new to my page, my FlexiFIT eBook (A Full Body Stretch Guide) is the EXACT routine I used to get flexible and start my yoga practice when I first began practicing. By the end I was doing the splits and touching my toes with no worries and felt better in my body than ever before! Its 15 minutes out of your day and worth every minute 💙 Check out the highlights for more info above and my website to read about my journey AND grab your copy now READY FOR TOMORROW! xx #FlexiFITUnleashed
PS I'll be documenting my journey with the eBook over on my personal account ⭐@anotheryogamama⭐ so make sure you're following along!
If a mother has experienced birth trauma to the perineum due to having had an episiotomy or if forceps have been used, she will need to avoid certain asana for some time. These include asana that involve deep stretching of the hips such as Pigeon Pose, Warrior II, Cobblers Pose, Seated Wide Leg Pose, as these may hinder healing of the scar tissue. Instead, from six to ten weeks postnatal (dependant on the severity of the trauma), a sequence that increases blood flow to the perineum via contraction of the pelvic floor, and gentle stretches for the lower back, glute medius and glute minimus will be helpful as these will have been working hard to stabilise the pelvis whilst the perineum heals, plus the legs may have effectively clamped legs shut due to emotional trauma, an so the muscles of the hips have been working ‘overtime’ .
Here's a little sequence to help gentle stretch this area without causing distress to the sensitized area.
Seated forward bend with legs crossed R/L x 1
Supine Bridge/Spine roll with ball and arm reach x 8
Hamstring stretch with other leg bent R/L x 1
Clam with ball x 8
If you want to learn more on how to safely incorporate Postnatal women into your general yoga classes, grab a last minute spot in my workshop this Saturday at Yoga Works, SW18 2HT 1pm-5pm and get all the information plus loads of useful sequences to help you do this.
Visit http://sallyparkesyoga.com/yoga-events/ or click on link in bio to book!
Who wants to get FLEXI with me?! 🌟 //
Since having a bubba my flexibility has gone from this ⬆️⬆️⬆️ to well.... (let's not go there!)
I am SO ready to get back into it and figure where better to start than my own FLEXIFIT eBook!
I'll be completing this program over the next 8 weeks and would LOVE for all of you to join me!
If you've ever dreamed of being more flexible + mobile on and off mat OR just starting a daily practice, this is your chance!
I'll be starting the program on the 15th JUNE so theres still time for you to grab an eBook and get yourself prepped! To help support each other I've also created the hashtag #FlexiFitUnleashed so you can tag and share your journey as you move through the program with me!! Grab your copy now and tag your friends to join! ➡️➡️➡️ www.selftaughtyogis.com/ or Link in BIO // xx