VIDEO: YOGA RETREAT 2015
Impressions of our March Yoga Retreat in Koh Samui, Thailand.
YOGA PRACTICE: YOGA POSES FOR YOUR KNEES USING YOGA BLOCKS AND A WALL
Yoga poses helps to keep knees healthy and strong. Balancing the hips; strengthening and stretching the muscles in the legs and the feet; and improving core strength all have a positive effect on the health of the knees and to ease the pressure on the knees. Injuries and knee problems are often due to mechanical issues with the kneecap, which then impacts the ligaments and the joints.
Make sure you do the postures correctly, things you have to remember:
– Contract the quadriceps, especially the inner quads. Ensure that the back of the knees are soft.
– Press evenly into the feet, as in equal standing.
– Hug your thighs as when you’re holding a block between them.
– Keep a slight bend in your knees to avoid locking out the joints.
– Keep your lower back long and flat.
– Keep your spine neutral and long, chest lifted and neck long.
– Hold each pose for 3-5 breaths.
– Please start with right side and repeat the left side when come to poses 9, 10, 11, 12 and 18.
– Use the wall and a block for poses 1(Sukhasana), 8(Tadasanaa), 9(Virabhadrasana I),10(Virabhadrasana II),11(Trikonasana), 12(Revolved Trikonasana) and 15(Utkatasana).
– Rest in Savasana with blocks under knees for 2-3mins.
Namaste,
Carmen Lee-Schneider
YOGA PRACTICE: WHY AND HOW TO DO YOGA PLANKS EVERY DAY?
5 reasons we should do yoga planks every day.
1) Get major core definition.
2) Reduce the risk of injury.
3) Workout anywhere.
4) Improve posture.
5) Improve balance.
How to do a perfect yoga plank pose?
From downward facing dog, bring your hips forward until your wrists direct under your shoulders and your toes tucked direct under your heels. Forming a straight line from the crown of your head to you heels.
Spread your fingers and press the firmly down into your palms.
Check out my plank variations here and forearms variations too. When you are in each pose, make sure to engage quads and glutes the entire time. Hold each different planks for at least 30 seconds, up to one minute.
Modification: Place both knees on the floor with hip width.
Namaste,
Carmen Lee-Schneider
BLOG: Interested in arm balances and inversions? Where to start?
Arm balances and inversions are a fun part of yoga practice that will help to build strength, improve balance and increase mental focus.
You can always choose to skip the poses if you are not interested, but if you are interested and you’ve never done an arm balance or being upside down? You are never too late to learn and practic toward it in a right way.
Where to start? In my experience, first focusing on one of the arm balance poses, Chaturanga Dandasana(Four-Limbed Staff pose) which is one of the positions in the traditional Sun Salutation sequence which we often practice often in the class. You can also practice this pose individually for anywhere from 10 to 30 seconds. It is one of the best ways to build up your arm balances.
Being able to be upside down, we need to learn to fall. Learning to fall can help us overcome our fears of turning upside down and being safe from hurting ourselves.
Once you’ve mastered learning to fall, here are few tips that may help you with arm balances and inversions:
1) Opening your body with yoga practicing will make balancing easier. Target areas such as hamstrings, shoulders and wrists.
2) Be present and focus on your own practice. Don’t worry about what you might look like in the class or other things. If your mind starts to wander to other places, get yourself back in to the present moment and start your balance over.
3) Move slowly and mindfully. The brain’s ability to sense relative positions and movements of different body parts is improved with slow, mindful actions. So, take it slow and enjoy the journey of coming into each yoga pose.
4) Don’t forget to breath and keep taking long breaths in & out through your nose will help you steady your body and mind.
5) Don’t muscle your way into it, find your pivot point! Shift rather than lift, your weight and you will find balance with more ease.
6) If you don’t get the balance after few tries, let it go and come back to it later. This will prevent you from developing poor movement patterns or even worse, an injury.
Have fun practicing and remember to keep trying, most importantly stay safe!
Namaste,
Carmen
BLOG: 7 Things That Will Happen In Your First Class.
1. You will have no idea what the instructor is talking about.
The instructor will use words you are unfamiliar with like “vinyasa” and “bhujangasana.” Most of the instructors will try to explain things as much as they could to help you keep up, you can look to the other students and just copy what they’re doing. You don’t have to know every keyword, you will hear them enough that eventually you’ll start to understand what they refer to after practicing for some time.
2. You will feel awkward.
Practicing Yoga in a space full of strangers might be too scary for some people, but just know that you only control what happens on your little mat. That’s your own space. If a pose is too hard, there’s no shame to rest in Child’s pose or lay down on your back. If you want to stop for a second, you can anytime. Don’t worry about other people looking at you or judging you because they are not, they’re not supposed to be. If you don’t want to be touched (sometimes the teacher comes around and moves you to correct you), tell the instructor beforehand to avoid any further discomfort. It’s all about what you’re comfortable with. The instructor will totally understand you without judging you.
3. You will fall down.
If it’s your first class, chances are you aren’t a balance master. The other students might be able to hold poses for longer than you are because your body has never done it before. You might teeter and totter and eventually fall down. It’s totally normal. Everyone in the room has been through the same experience or maybe they still working hard like you. That’s part of yoga. No one expects you to be perfect, or graceful on your first go. If you fall, don’t get discouraged. Just get back up and try again.
4. You will envious.
The people in your class might be really good at yoga. They might have excellently toned bodies and be able to do handstands and splits. You will be envious of the people have excellent balance. It’s only natural. They’ve probably been practicing for a long time, you should learn not to compare yourself to others. Just fully focus on your own body.
5. You will be sore.
After class, you will be sore. Though some people dismiss yoga as “lazy stretching,” you should know before you go that it is a workout. Your muscles will be doing things they are not used to doing and stretching. You will feel taller and sleep better. You’ll have worked muscles you didn’t even know existed in a good way.
6. But you’ll also feel great and awake.
Usually after practicing yoga, I feel stress relief, refreshed and lighter. I leave wanting to go play with my kids, get all my work done and eat healthier. It’s a short-term boost that let’s me move through my day in a way awesome mood. You may decide that a morning class works best for you, or you may decide to do yoga in the evening when you have more time. You’ll see how you feel after the first class and that will help you decide when to schedule your next one. Everyone is different, choose the right class for yourself.
7. You’ll want to go again
After your first Yoga class, if it’s a good one, you’ll definitely want to do again and be warned, there is a very good chance you will become addicted to yoga just like me. 😉
Namaste,
Carmen Lee-Schneider
YOGA PRACTICE: 30 MINUTES YOGA STRETCH FOR HEALING LUMBAR STRAIN
30 minutes Yoga stretch to focus on the lower spine by reducing pain and preventing injury. Chronic stress can cause a number of spinal problems and stretching your lumbar can minimize the chances of these occurring. They also improve mobility and flexibility and increase your range of motion. Stiffness is reduced and your posture improves as well.
Make sure you do the stretches correctly. When you are doing all the yoga poses here, things you have to remember:
– Fully engage the abdominal muscles, scooping your tailbone down.
– Keep your abs engaged, your buttocks loose, and your face relax.
– Keep your spine neutral and long, chest lifted and neck long.
– Hold each pose for 3-5 breaths.
– Please start with right side and repeat the left side when come to poses 7, 12-18, 21-23, 25-30 and 33-35.
Namaste,
Carmen Lee-Schneider
Carmen Lee-SchneiderBLOG: What are your New Year’s resolutions?
It’s been an amazing year of growth, persistence and experimentation. I have achieved a lot and been able to reach my goals with a lot of help and belief from the people around me. Thank you, thank you, thank you!
I look forward to all the challenges, fun and excitement to come in the new year. Have you set your goals for the new year yet? I would strongly urge you to find the time to do a list of what you want to achieve, the easy way is to divide it into these categories:
- Health & wellbeing
- Career
- Money
- Relationships
- Personal desires
- Material things
Get clear about the things you want in your life and work towards them. With a little focus, a bit of help from friends and family there is truly no limit to what you want t achieve. And don’t forget to use the magic word “abracadabra!” 🙂 Magic is all around us, if you choose to see it.
May 2015 bring everyone lots of joy, happiness and adventures.
Namaste,
Carmen
BLOG: I don’t see Yoga is a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul.
I have decided to share this because I have faced this situation lately. I have a long term practitioner who has decided not to continue practicing yoga. I totally respect her decision but I am just feeling upset because she has enjoyed it so much and she could see lot of benefits of it. I will respect her and and sincerely hope that she is feeling relieved and happy now after all she has been through this hard time to face this situation inside herself.
In my opinion, I don’t see Yoga is a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul. I am not thinking to choose yoga or religion because i have decided to keep them separate. I don’t focusing on any religion topics in my classes, all I am focusing on is just physical workout and doing it right in order to have a healthy living.
The Yoga practices of self-awareness, self-training, and self-discovery are non-sectarian, and are compatible with all religions. If you are familiar with the differences between Yoga and religion, it is easy to keep them separate, or if you prefer, to integrate them. The choice rests with each person as an individual.
I have came across to this site and would like to share it here. It is good to read.
http://www.swamij.com/religion.htm
Namaste,
Carmen
YOGA PRACTICE: 15 mins Chair Yoga with Carmen Lee-Schneider
Need a quick yoga workout? Reduce your stress without even leaving your chair! Here is a gentle and accessible chair-based yoga sequence for everyone.
– Try to hold each pose for 4-5 deep breaths(around 20 secs).
– Repeat the same sequence for the second side.
– Meditate for at least 3-10 mins. ( keep your eyes closed, slightly tuck your chin towards your chest to lengthen the back of your neck, rest your hands on top of your thighs, sit up tall on the chair, empty your mind and focusing on your deep breathing inhale and exhale though your nose.)
Happy Chair Yoga! 😉
Namaste,
Carmen Lee-Schneider
BLOG: “Learn to appreciate what you have, before time makes you appreciate what you had.”
I am proud and vocal about what I do to be a fit mama of two!
I believe that happy kids make a happy mama and vice versa. And I also believe that fit and healthy mama makes a happy family!
For years, I didn’t understand that happiness is something you create and are uniquely responsible for. Until I became a mother and I asked myself a question how I can raise a happy children with an optimistic view of life, the answer I realise began with happy parents.
One of the first few things I have learned is I can actually choose to be happy, I need to develop habits that cultivate happiness. I started focusing on a healthy lifestyle and also gratitude practice.Happiness starts with recognizing the value and goodness in our own lives, which is in essence gratitude.
Gratitude sets the foundation of happiness as you begin to see the joy in the every day. Happiness ceases to be an experience you seek or a thing to be attained. How many times have you thought, if I just had A, then I would be happy, like more money, a house, more holidays, a better relationship. But even if you attain A, then there is B and the cycle repeats itself. Studies have proven more stuff doesn’t make us happy, although we do need a baseline level of material comfort by way of food, clothing, shelter… freedom from poverty. To be Gratitude sets the foundation of happiness as you begin to see the joy in the every day.
I am very luck to have a loving husband, two healthy kids and doing what I love. Life is always busy and time is always ticking, learn to appreciate what you have, before time makes you appreciate what you had. No matter how busy life is, I will always find the balance in life and being able to stay fit and healthy in order to look after people around me, I will always find the play time for my kids and letting them know that I am there for them with real laugh and fun. I also want to show them to see the joy every single day because we are lucky to have each other.
Namaste,
Carmen Lee-Schneider
