Welcome to #THFChallenge16 – Day 9. It’s our last day.
A bit sad, I know. It’s been such a fun challenge! 🙂
But as all good things come to an end…it’s the case of our yoga challenge, too. I’ll keep on sharing and writing here and on IG (@yogafitsara), FB (The Healthy Freelancer) and Twitter (@THealthyF).
So, maybe you are a busy freelancer looking for some healthy inspiration, a fellow mancunian into yoga and fitness, a distant follower enjoying the blog, a translator like me into all things health and fitness or a random reader. But we’ll keep in touch, friend. Yes.
It was such a nice experience and lovely journey to see your progress, comments and pictures that I am thinking about new contests, ideas and prizes. So, stay tuned!
But for now, we have to check on the last, 9th, pose of #THFChallenge16: modified shoulder stand!
Let’s first have a look at how to get into a shoulder stand:
You can use a blanket or two for extra cushioning and support you neck, so get on the mat, find what’s the most comfortable option and let’s start!
- Lie supine, keep the blankets and extra layers under your head
- Bend you knees and place your feet on the mat
- Inhale, lengthen the arms to the side, exhale push your feet and legs away from the mat towards your head, bend your legs and bring them to the chest
- From here, keep on pushing your legs and thighs up, bend your elbows, draw them closer and place the arms on your lower back to support the weight of the lifted legs.
- Raise your pelvis over the chest/torso, so that the legs will form a perpendicular line going from the mat to your feet.
- Straighten your legs up, keep the thighs and the inner legs closed together. Keep the legs engaged and help yourself engaging your abs and pushing the inner thighs together.
- Keep your shoulder blades strong against your back, move the chest toward the chin.
- Point your feet and spread your fingers wide open.
- Keep on pushing and engage your elbows to allow a full spinal extension.
- Gaze toward the chest or the navel.
- Stay here for 5/8 breaths.
Now let’s try a modified variation, as shown in the contest:
- From your supported shoulder stand, bend your knees while keeping the legs straight and vertical
- Keep your elbows engaged and your chin to your chest
- Stretch out the right leg toward the back of the mat and keep it parallel to the mat and your head
- Balance the pose helping yourself with the other leg.
- You can create more support by sliding the elbows and the hands on the side, so you will also releases the pressure on the neck. However, I’d suggest you to first try by keeping elbows and hands places as initially (on your lower back).
- Keep the abs engaged
- Stay here for 5/8 breaths
To get out of the pose: bend the knees to the torso, slowly roll your back on the floor/mat, keep your head on the mat, keep your legs on the chest and hug them, gently come back in sage position. To know more about this pose and its benefits, read this article.
As I have said before, this is a very challenging pose, so I’d suggest you to avoid it if you have had neck injuries, have blood pressure problems or are pregnant.
Having a bad headache can also be an issue and will make the pose way less comfortable, so avoid it.
If you are familiar with this shoulder stand, instead, I’d suggest you to progress into a full or half head stand and have fun with inversions at the end of the practice! 🙂
How to progress in your yoga practice
If you liked the challenge and would like to find more yoga inspiration, I’d suggest you to follow
Alternatively, check and read the following 3 books:
Kino and Adreiene are very active also on YouTube and IG, so have a look and follow them.
In my personal experience, there is nothing like practice in yoga.
Reading is fine and it’s important to understand the anatomy of each pose, its benefits and how to modify it or improve it.
But practice is everything. Linking theory to practice is the only way to understand how these crazy magic words such as “meditation”, “karma”, “pranayama”, “chakra”, “self-love” really work. Yes, self-love it’s a very tricky word.
Start with 2/3 times a week. 30-45 minutes, alternate self-practice and led classes to have the support of a teacher and understand what you have to improve.
Then move the practice into your daily life: eat well, avoid overeating, live well.
Take 5 minutes a day for your meditation. Check this quick and clear guide on meditation written by the amazing Zen Habits blog (my favourite!).
Meditation is an activity that trains the brain, and as such, it requires practice and time.
You can’t stop thinking, but you can train the mind to think the right way. To be less stressed and de-clutter the space to create more space for clean and positive energy.
If you are already playing sports or training at the gym, don’t stop. It’s important to mix and alternate activities – unless you are a specialised athlete! – to live a healthy lifestyle.
But, always, practice.
10 minutes to one full hour or more. It’s up to your time and experience.
Changes will happen after the first attempt. You’ll feel better, stretched, healthier.
Thank you guys for joining my #THFChallenge16 – I’ll announce the winner the next week. The winner will receive a notification and then will be featured on the blog and on social media.
In he meantime, keep practicing and sharing the vibes!
Sara
The Healthy Freelancer 