Having difficulties in life is a part of life. Hopefully they don´t show up too often, but if they do I have the perfect medittaion for you!
This is a simple and ancient meditation to resolve conflicts we have within ourselves. Do it and see what changes occur. Lead yourself through. The moment the body detects that the air is out and it will start to adjust and balance the entire system.
I´m taking a break from the blog
I took a long vacation - the longest ever - over the summer and did nothing basically. I needed some time to rest and slow down. You can think as yoga teacher I have the most relaxed and comfortable job in the world, but it can sometimes be too much even in this occupation. I do love my job, I´m living my passion. Love meeting all my local yoga students, clients, online students... But after thinking, as I had a lot of time for it this summer, I realized I need to let go of something. Making some space in my life. My local yoga classes are expandning, and I don´t have enough time or energy to do everything that I want anymore. So I decided to take a break from blogging on Healing from within with yoga & food. Just let it rest for a while and focus only on one thing for a while. For how long I don´t know. Will I come back? I don´t know.
So this is kind of a goodbye for a while. Well, I´m still here. Still reachable on my email and social media. My website with all helpful information is still up.
Love and light
In this short yoga sequence you will do three yoga poses and one meditation that will help you to start your day in a gentle way and become calm. This yoga sequence is good for you that are very stressed, have a lot of pain or not so much time to do yoga.
To start your day with some yoga, if only for 10-15 minutes, can make a huge shift in your life. If you want to make your yoga practice into a daily routine that sticks, start slowly with 15 minutes and increase the length over time. If you want to know more about this you can read about it here.
If you are not familiar with root locks (Mula Bandha) you can check out this video.
Here is also another video with the meditation.
I would be so happy to hear how this sequence feels for you. Let me know in the comments below!
One meditation I have used a lot in my life when I felt a lot of pain and when I´ve felt a kind of hopelessness in my illness is a meditation with a mantra. I love mantras. They are partly the reason why I continued with yoga. This particularly mantra is a powerful healing mantra. There are many meditations with this mantra, but the meditation I want to share with you is this one.
This is how you do:
You sit in easy pose with your spine straight. Or you can sit or lie in a position that is comfortable for you when you´re in pain. I´ve been sitting on my heals (rock pose) singing this mantra many times.
You find rock pose in this video.
Sing the mantra:
RAA MAA DAA SAA, SAA SAY SO HUNG
Some of my favorite recordings of the mantra
There are many beautiful recordings of this mantra. I have a playlist here if you want to check them out..
Here are some of my favorite artists:
What the mantra means
RAA means the energy of the Sun: strong, bright, and hot. It energizes and purifies.
MAA is the energy of the Moon. It is a quality of receptivity, coolness, and nurturing.
DAA is the energy of Earth. It is secure, personal, and the ground of action.
SAA is the impersonal Infinity. The cosmos in all of its open dimensions and totality is SAA. Then the mantra repeats the sound; this repetition
is a turning point. The first part of the mantra is ascending and expands into the Infinite. The second part of the mantra pivots those
qualities of the highest and most subtle ether, and brings them back down. It interweaves the ether with the earth! SAA is the impersonal
Infinity. Then comes
SAY, which is the totality of experience and is personal. It is the feeling of a sacred "Thou. " It is the embodiment of SAA.
SO is the personal sense of merger and Identity.
HUNG is the Infinite, vibrating and real. The two qualities together (SO and HUNG) mean, " I am Thou . "
A s you chant this mantra you complete a cycle o f energy and g o through a circuit o f the chakras. You grow toward the Infinite, then you
convert the llinkage of finite and Infinite at SAA. Then you revert back to an embodiment and blend of purity.
(from the KY teacher manual Level 1)
This is the first time I´ve been singing a mantra live in a video. If anyone would have told me I would do that, let´s say 10 years ago, I would have said they are crazy. No way!
I remember when I was working as a spa manager and every time I passed the yoga room and heard them singing mantras I thought it was very weird. Six years later (after being burned out as a spa manager...) I became a yoga teacher, singing mantras all the time. Actually it was mantras that made me love yoga. I have even recorded a mantra song now!
Things can change. Thinking patterns can change. Life can change.
I dont know about you, but I consider myself to be quite sensitive. You know that highly sensitive person? I easily absorb the energy of others and loose my own energy and power because of that. Maybe you recognize yourself in this?
I have several strategies to cope with this. You can read about some in this blog post and in this.
I also have an amazing meditation that helps you with this. You can download it as a MP3 and listen to it whenever you need! A meditation to take back the energy that belongs to you. This meditation is in two parts. First you get rid of energy you have absorbed from others. In the second part you take back what is yours. Your power, energy, good qualitites, love, eenergy etc. Enjoy! And let me know how it works for you!
To download: Click the picture below. Right click and save as. Or on smartphone: hold the picture and save link as...
In studies it is shown that about 80% have big problems with their back sometimes in their life. This is also something I hear from my students in my classes and from women with endometriosis & pelvis pain.
When it comes to lower back pain it is important to take a closer look what causes the problem.
There can be so many underlying causes for this: Bad postures, misalignment in the pelvis, weak muscles, stiffness, emotional problems, stress, sitting too much and moving too little etc.
I also think that sometimes you need to do parallel treatment. I do that sometimes. For example you can go to a physiotherapist that helps you with your problem and at the same time you do a yoga program that suits your issues. Or you go to a chiropractor and keep a personal yoga program or relaxation exercise at the same time. It can be good to keep a conversation with your health care practitioner/ therapist about your yoga to know if it is ok to do certain yoga poses (or with your yoga teacher).
The Yogic view on it
I also have problems with lower back pain and yoga has helped me a lot. Sometimes yoga is all that it takes to get rid of it and sometimes I need help from a professional physiotherapist.
I also know that sometimes you need to go deeper what is the cause of all the pain. In the yoga tradition, if you look at it from an energetic perspective, it is connected to the lower chakras, especially the root chakra (depending where your pain is).
The root chakra is connected to your stability in life, feeling grounded and secure. So having a problem here can be related to money problems, insecurity, family issues etc. It is about taking care of yourself, do what´s best for your health, eating well, exercising and living a healthy life. To have a good relationship with your family. Being able to not get stuck in old beliefs so you can move forward. If you have any of these problems it can be worth working with them.
In this video above I´ll give you three yoga poses that can help you to ease your lower back pain. These poses are easy to do and you can also sit on a chair if you have a problem sitting on the yoga mat.
Try to do them every day for at least one week and feel how it feels. Let me know in the comments below how they are working for you!
The first thing I recommend to my clients and yoga student, when they come to me with their health issues, is to take care of their stress. That´s where you have to start. Your body needs stillness and relaxation to repair and heal. Your hormones also need a stress free enviroment to be in balance. Your digestion needs it to digest the food in an optimal way, so you get the nutrition you need. I have written another blog post about stress, how it affects your body. You can read about it here.
So if you are on a healing journey, you need to relax. To slow down and let your body relax and come to peace and stillness.
In this video you´ll learn three yoga poses you can do to lower your stress. They are also very good to ease anxiety and great to do before going to bed if you have problems falling asleep.
Let me know how they work for you in the comments below!
In this video you´ll learn my three favorit yoga poses to ease menstrual cramps and endometriosis pain.
Let me know how these poses work for you in the comments below!
In my last blog post I wrote what you can do if you feel low. 5 ways to beat the blues. In this post I shared 5 things you can do if you feel low or depressed. So if you haven´t read it yet, head over and read that.
There are also many yogic techniques you can use to lift your spirit or energy.
One simple but powerful technique is Bellows Breath. It is pretty short and you can do it whenever you feel you have a stagnation in your body, are tired or feel low.
This is how you do it:
Sit comfortable with your spine straight.
Bend your elbows with your arms up so your hands are on the side to your shoulders with the palms facing forward.
Inhale through the nostrils as you lift your arms up and spread your fingers.
Exhale as you come down again to the starting position.
Repeat 20 times totally.
Rest for 30 seconds.
And repeat 20 more.
Let me know how this exercise is working for you, in the comments below.
I did a survey six months ago among my offline yoga students. I asked them what physical problems troubled them the most. Most of them had problems with their back, so when the courses started in September I had a yoga course for back problems. It filled up immediately.
Maybe the reason for so many having back problems is that we don´t move enough, exercising, walking or in another way move our body. Our job is more sitting still than it used to be. Lot of us is sitting in front of a screen all day long.
So today I want to give a quick health tip for you out there, that sits in front of the computer, having back and shoulder pain.
These yoga poses you can do on a chair. If you sit on a chair, sit in the front of the chair with your feet straight under your knees with your spine straight.
Sit in Easy Pose with your legs crossed. Take hold of your outside ankles with both hands. (If you prefer sitting on a chair place your hands flat, palms facing down on your thighs.) Inhale as you flex your spine forward and lift your chest up, arching your back forward. Exhale as you flex your spine backward and tilt your pelvis back. Keep your head and chin level while keeping your neck still. Continue this movement 1-3 minutes. Relax and rest for a couple of minutes.
Good for the lower back, opens up the ribcage and is also good for the breathing.
Sit in easy pose. Lift your both shoulders straight up. As you inhale start to roll your shoulders back and down. As you come down exhale roll them up and forward. Continue at a slow pace in big circles. Continue for 1- 3 minutes. End with an inhale as you lift the shoulders and hold for 15 seconds. Exhale and relax.
Relaxes the shoulders.
Hope these yoga poses help you with your back and shoulders.
Another great tip is to only sit for 20 minutes at a time. After 20 minutes stand up, walk a little bit and get a glass of water (it´s so easy to forget drinking water during the day) or whatever you need to do.
Let me know how these yoga poses work for you in the comments below.
Maybe you also want to read
A couple of weeks ago I wrote about how you can get less affected by people and how you can do that in a yogic way. That the aura, the electromagnetic field that is around us, has some importance in this.
There are many great yoga poses, yoga sets, meditations etc that helps to strengthen your aura and today I want to share one of these yoga poses.
This yoga pose is good to do if you feel affected by other peoples negative energy, and also if you sit in front of the computer alot. It is believed that screens affect your aura in a negative way, so taking a break every now and then and do this exercise can help your aura from getting drained.
This is how you do:
Sit in easy pose or rock pose with your spine erect. Close your eyes.
Drop your elbows, hold your forearms out. Cup your palms slightly. Inhale and draw the elbows back by the sides of the rib cage.
Exhale and swing the arms across the chest.
Inhale again and draw the elbows back by the sides of the rib cage.
Exhale and swing the arms up and back over the head.
Repeat with a powerful breath and powerful motion for 1 -2 minutes.
Inhale, draw the elbows back. Stretch the chest forward. Hold 10 seconds. Relax.
I hope this yoga pose can help you with your sensitivity. Any questions, please comment below!
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Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”