Feel healthier in 24 hours – DOLLY Mag

Feel healthier in 24 hours

2:36PM, May 27 2014

Here’s your action plan to feel better by the end of the day.

Start your day right
Time: 9 hours

Research shows a good night’s sleep will increase your concentration, attitude and mood throughout the day (it also feels damn good too). Follow these three easy steps for the best sleep ever:

1. Don’t look at your phone when you’re in bed. The backlight will wake your mind up.
2. Shut your doors and blinds to make your room as dark as possible.
3. Download an app, like Sleep Cycle. It’ll wake you up during your lightest phase of sleep so you’ll get that refreshed morning feeling.

Instant energy boost
Time: 10 minutes

Starting your day with a yoga pose like the bridge is a top way to boost your energy. Begin on your back and press your feet hip-distant apart.

1. On your exhale, roll up slowly into a half-back bend. Keep your chin tucked into your throat and legs active.
2. Look towards the tip of your nose as you breathe deeply into your heart.
3. Breathe from the base of your body all the way up into your collarbone. Hold for 5-10 breaths.

“This gentle back bend will open your chest, lungs and strengthen your back muscles,” says yoga expert Charlotte Dodson.

Feel rejuvenated
Time: 10 minutes

Charlotte says Legs-Up-The-Wall pose (known by yogis as Viparita Karani) will give you a gentle boost of energy during the day in place of an arvo nap.

1. Lie on your back with your feet placed flat against the wall, knees bent at 90-degree angle.
2. Bring your hands to your chest, your heart, or down by your side. You can decide what’s more comfortable for you.
3. Keep your chin tucked into your throat, protecting the back of your neck and your shoulders rolling down towards the floor.
4. Your legs can roll-out naturally and knees can bend. (Let your body naturally come to an easy and comfortable place).
5. Hold and breathe deeply for 5-10 minutes.
6. To release, bend both knees and roll out to your right side.

For positive vibes
Time: 5 minutes

Charlotte’s easy meditation technique will bring on your zen:

1. Start by lying on your back. Bring your hands onto your chest and overlap them on top of your heart.
2. With your eyes closed and awareness focused upon your heart centre, ask yourself, “If my heart were to be planted, what would grow?”
3. Lay quietly, allowing whatever comes to mind for you – this could be the form of images, words or even colours. Be open to whatever appears, if anything.
4. Breathe deeply and naturally through both nostrils for about 5-10 minutes.
5. Take a few deeper breaths to finish, roll out to the right side, and up into a cross-legged posture.
Overnight shiny hair
Time: 9 hours

For your shiniest hair ever:

1. Apply hair oil to the ends your hair at bedtime.
2. Then, in the morning, spray a light-mist of shine spray to add an extra sheen and gloss. Voila! Shampoo-ad model hair is all yours.

“A nourishing hair masque is the magical key to all of your problems. The ingredients target damaged hair and will leave your strands silky and smooth,” says DOLLY beauty writer, Natalie.

Eat yourself healthy

Whether you’re feeling tired, experiencing the world’s biggest pimple or just feeling flat, follow this 24 hour eating plan from nutritionist Claudette Wadsworth.
1. Stimulate digestion: Drink half a lemon squeezed in a glass of warm water to stimulate your digestion.
2. Liver detox: Eat cruciferous vegetables like broccoli, cauliflower and brussel sprouts.
3. Increase muscle power: Drink a freshly squeezed beetroot juice half an hour before exercising for an energy boost.
4. Stop hungry pains: Skip the pasta and opt for quinoa. It is higher in nutrients and lower GI for longer-lasting energy and vitality throughout the day.
5. Cure breakouts: Munch on carrots, pumpkin and other orange vegetables. They contain betacarotene which helps heal acne-prone skin by the next day.
6. Clear eyes: Drink at least 2 L of water over the day to flush your body of toxins and leave you with clear glowing skin and sparkling eyes.
7. Tummy clam: Drink chamomile tea to calm your nerves, quieten an upset stomach or heartburn within minutes.

…. to read more

How to r-e-l-a-x during the festive season!

By Charlotte Dodson
Photography | atdusk
Wearing | Bloch
Charlotte_Dodson-240-1024x682The sun is shining brightly these days – a sure indication that your summer holiday break is just around the corner! It’s time to start winding down, lighten your load (possibly by shedding a few unwanted pounds), and get ready to relax for your whole Christmas break – looking and feeling in tip-top shape.

Yoga will help you to loosen up those hips (creating lightness and more movement), strengthen your body, and become more limber on all levels. We tend to hold emotions in our largest joint, the hip joint, and so for the sake of our ability to move ‘freely’, it’s best to let go of whatever negative emotion you are holding onto – as you open to yourself and relax into every day with purpose, please ensure that you make the most of it! After all, life is here to be cherished – you never know what will happen next!

Follow this next sequence in this particular order, working one side first, i.e. right leg, and then repeat the whole sequence on your left side. Remember to breathe deeply and mindfully through your nostrils (to keep your body warm), with lips closed. Always have your chin tucked into your throat, and remember to keep your belly strong and ‘active’.

Pigeon pose
Pigeon pose is one of the best ways to release your hips and take pressure out of your knees joints. Our hips are the biggest joint in the body, so we can carry a lot of our tension or negative emotion in our hips. The best way to free up this tension is to allow your breath to release any tightness. With your legs out in front of you, bend your right leg with your foot close to your left thigh. Lift your body to ensure your hips are square to the top of the mat. Keeping your back leg straight and working towards the back of the mat, slowly reach your arms out in front as you lay gently over your bent leg. The more open you become, the more your bent leg can open further away from you. Hold and breathe deeply for 10 breaths – 1 minute. Repeat to the other side for the same length of time.

Cobbler pose (Baddha Konasana)

Charlotte_Dodson-227This pose stretches your inner thighs, groin, and knees. As you open your hips, you’ll feel less pressure in your knees.
From pigeon pose (above), swing your back leg forward to the top of your mat. Keep your spine upright and your chin tucked into your throat, keeping your neck long. Breathe naturally and easily. Bend both knees outwards and bring the soles of your feet together, placing them up to your crotch area. Allow your thumbs (inside of soles) and fingers (outside of feet) to open your feet like a book. Keep your elbows gently tucked into your side waist. Try not let your heels lift off the floor. Keep your torso elongated as you slowly pivot from your hips and gently lengthen forward (without collapsing your chest). As you remain focused on the hip joints and the waist area, keep your inner thighs relaxed. Hold and breathe deeply for 5-10 breaths. Let your inhale bring you back up to a neutral position.

Jump up into Warrior 1
Charlotte_Dodson-249As the saying goes, you’ve got to strive for what you want! This pose will work all those leg muscles you forgot you had! Please remember to breathe deeply, and avoid holding your breath. It can be a challenging posture, especially if you hold it for longer than 5 breaths.

These standing and strengthening poses give you the determination and edge to go for what your heart truly desires. As you hold these poses and control your breathing, remind yourself to always follow your dreams and bring them to reality!

From ‘baddha konasana’, swing your left leg back to the back of the mat. Tuck your back toes under; press your fingers firmly into the floor, and let your next inhale spring you up with your right foot grounding down in between your hands. Keep your back toes solidly pressing down and facing forward (heel is lifting). Keep your hips square to the top of the mat with your back leg straight and front knee bent. Slowly inhale to raise your arms up overhead with palms touching, shoulders down. Gaze to one point to help with your balance. Breathe deeply for 5-10 breaths or more.

Wide child pose

Soothe your body as your fold forward into ‘child pose’ (balasana). From Warrior 1, press your hands each side of your front foot, and step back your front foot back to join your back leg. Bring your big toes to touch, draw your knees out wide, and sit heavily onto your heels, lengthening your arms out in front of you. As you walk forward with your hands, fold your belly over your legs, and rest your forehead onto the ground. As you sit heavily onto your heels you’ll lengthen and create more openness into your spine. Breathe deeply into this gentle pose to soothe and soften your inner and outer self for 10 breaths (hold for longer if you need more of a rest).

Savasana

Charlotte_Dodson-450-1024x682It’s time to focus on being relaxed. Savasana really allows all of your muscles to soften, unwind and absorb your practice, as well as calming your mind. Lay on your back, rolling your palms upward, and allow your feet to naturally fall out to the side. Feel your whole back, your whole body, surrender into the ground. Cover your body and eyes to retain the inward focus , and lose yourself into your breath. Breathe deeply in this pose for about 5-10 minutes. This pose will allow you to be fully focused, limber and determined…filled with strength and lightness – with all the revitalizing energy you’ll need to make the most of your Christmas holiday time out.

After savasana, roll out to the right side and come up into a cross legged sit. Take a few quiet moments with your hands folded in prayer, eyes closed – be grateful for all that you have, and all that you are. Happy holidays! Namaste.

Ways to keep you warm this winter

 

By charlottedodson.tv | Thanks to atdusk phtography

Fire up the heater, put on those ugg boots and fill up your hot water bottle – the weather outside has taken a turn for the seriously chilly, with temperatures dropping dramatically on a daily basis, it seems. Winter really is here! But how can we stay in shape while simultaneously keeping our internal body systems warm and fully-functional this winter?

IMG_2383-redo

Our breath is the key to keeping us warm. Have you noticed that when you go for a run that stretches out over a long period of time, you’ll naturally begin to breathe through your mouth during the session? This is an instinctual physiological response that enables the body to cool down. As you breathe naturally through both nostrils, with your lips closed, this heats up your internal self and stores that heat within your body. Remember to stay rehydrated with plenty of water during the winter months too. You can try the following movements anywhere – waiting for a bus, queuing at an ATM, window shopping, wherever you are … your breath can keep you warm and serene, even as the air outside continues to drop in temperature.Throughout this next sequence of poses, ensure that your lips are closed and you breathe naturally through both nostrils. Notice how quickly your body heats up. Remember to breathe deeply throughout each movement, without hurrying your breath. On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You’ll notice the difference in a variety of pleasing ways.
SUN SALUTATIONS  (Surya Namaskar)
Charlotte_Dodson-41The sun is known through human history as an illuminator and provider, and its radiant glow warms us up -hence the title given to this sequence, as it acts to internally warm our body up. Sun salutations are used regularly at the start of a yoga practice. Each movement is co-ordinated with the breath. Your inhale uplifts and opens, whereas your exhale contracts and folds down. You can bend your knees as much as you need to throughout your practice, which will take pressure off of your lower back. Keep your belly tucked into the spine to protect your lower back as you move. The sun salutations builds strength and flexibility. Complete the following cycle to feel revitalised and brighten up your whole day.There are various steps to this movement, with each flowing gracefully from one movement to the next, hold each pose for 1 breath (except in downward facing dog).
1. NATURAL BREATHS: Standing tall (Tadasana)
Start by standing at the top of your mat. Feet together, legs active and your arms lengthen down by your side or into prayer at the centre of your chest. Breathe deeply for a few breaths.
2. INHALE: Hands up
Raise your arms out to the side and up over your head, palms together as you look up to your thumbs (take your gaze down to the floor if your neck is sore). Arms straight, legs strong and ground your feet into the earth (knees soft if your back is tender).
3. EXHALE: Forward bend (Uttansana)
Draw your arms out to the side and down to the floor, fingertips or palms flat to the ground. Head towards your knees, keep knees bent slightly – especially if your lower back is sore.
4. INHALE: Half way lift
Lift up slightly onto your fingertips as you elongate your spine. Your legs are active, kneecaps lifting and hips lift up to the ceiling. Take your gaze forward, chin tucks slightly into your throat.
5. EXHALE: High plank to knees and chest
Plant your hands flat into the floor, shoulder distant apart, your knees can bend more as you need to. Step or jump back one leg distant, toes tuck under as you gracefully lower from high plank to your knees and chest or you can lower the whole of your front body to the floor.
6. INHALE: Chest lift
Charlotte_Dodson-71Lower your front body to the floor, keeping hands by your rib cage, lift your chest “a little” way, your hands can lift off the floor too (this way you know not to lift too high where you can dip into your lower back). Shoulders roll away from your ears. Tuck your chin gently into your throat.
7. EXHALE: Downward facing dog (Adho Mukha Svanasana)
Strongly press your hands, arms active as your lift up onto your knees, toes tuck under and lift your hips up into downward facing dog. This is like a triangle, feet, hands and hips working actively. Feet are hip distant, your outer foot is inline with the outer part of the mat, and your hands are shoulder distant apart (your middle finger facing forward). Look to your navel as you keep your ears inline with your upper arms. This pose fully energises you and gives you vitality. Hold and breathe deeply into the pose for 5 long mindful breaths. If this feels too strong, you can drop to your knees at any time.
8. INHALE: Step to your hands, half way lift
From downward facing dog, step or jump towards your hands at the top of your mat. Feet together or hip distant apart, lifting up to your fingertips, legs active as you gaze forward.
9. EXHALE: Fold forward (Uttanasana)
On your exhale, fold forward with your head towards your knees as you lengthen your spine. Remember you can bend your knees at much as you need to in his movement.
10. INHALE: Hands up
Swing your arms out to the side and up to prayer above your head. Take your gaze upward if your neck feels good.
11. EXHALE: Standing tall (Tadasana)
Come back to your standing mountain pose at the top of your mat. This is one sun salutation. Repeat a few more times to build your endurance, stamina, strength and flexibility. This sequence gives your an inner glow that shines through to your outer self.
12. Rest and relax (Savasana)
Charlotte_Dodson-246After your sun salutations, have a glass of water to rehydrate and then cover yourself with a blanket to stay warm when laying in savasana. As your body relaxes completely, your temperature drops. Allow your body to rest and relax onto your back, especially after this routine. Let your arms and legs roll out to the side naturally and breathe deeply for 5 minutes. It’s as important to consciously rest as it is to work and play!After savasana, roll out to the right side and come up into a cross legged sit. Take a few quiet moments with your hands folded in prayer, eyes closed – be grateful for all that you have, and all that you are.

Stand at the top of your mat and see what happens!

 

CDYT-Trailer_LR-119

We all have them, some days you just don’t feel to practice yoga! Sometimes the hardest part is to roll out your mat, stand at the top and see what happens!

Whether on the yoga mat or off, always remember to follow your heart’s intuition. This openness and acceptance allows you to embrace the confronting times by working through challenging poses. Cherish every moment by embracing those uplifting yoga positions which give you a sense of appreciation and gratitude for growth. The journey of yoga teaches you to stay on your breath, which will keep you grounded in the ‘present moment’ – as someone once said to me, ‘try rolling your mat out, stand at the top and see what happens!’ This is exactly the kind of freedom and creativity I encourage with those I teach – find the lifetime practice within yourself, with a light, joyous and open heart!

Namaste, Charlotte x

Yoga: the power of the pose – SMH

Yoga: the power of the pose

Charmaine Yabsley

Charmaine_Yabsley
Strong and stable: Yoga helps to increase strength and balance.

Who would have thought that a 5000-year-old style of movement would become more popular in this country than Australian football? According to the Bureau of Statistics, more people take part in weekly yoga classes than they do in our national sport. And for good reason.

”All forms of yoga, meditation or tai chi, any gentle movement, helps to reduce pain or your perception of pain,” says Dr Sam McCarthy, an osteopath at Sydney’s Better Health Clinics (betterhealthclinics.com.au). ”We once thought that yoga made muscles longer alone, but we’ve now discovered that the poses make them wider, and the act of stretching actually feeds back information to your central nervous system. This in turn stimulates your muscles to become stronger around a point of weakness.”

Twenty-five per cent of people who do yoga earn more than $100,000 a year.

So, if you have an unstable or sore ankle, a yoga pose that requires you to balance on that ankle will stimulate your brain via proprioceptive nerves to strengthen the surrounding areas to help it become stronger and more stable.

”Yoga helps to improve your overall strength and posture while calming your mind and nervous system. This is probably why so many people practise yoga long term.

A professor of complementary medicine at RMIT in Melbourne, Marc Cohen, says: ”The majority of people we surveyed found that the reason they began doing yoga was very different to why they continued practising it.”  Cohen and PhD student Stephen Penman did a study of 4000 yoga teachers and students (it was published in the International Journal of Yoga). They found that one in five of the people surveyed began practising yoga for a specific medical issue, and continued to practise after their health improved. ”Yoga isn’t just about doing postures but also about meditation and relaxation,” he says.

Which yoga is best?

Should you be heating it up in Bikram or chilling out in Hatha? ”It’s really about your physical and emotional needs and how yoga will fit into your lifestyle,” says Charlotte Dodson, a yoga teacher who counts Miranda Kerr among her clients. ”There are certain styles to suit specific cycles in your life. For instance, there’s prenatal yoga for those more than 12 weeks pregnant, Iyengar is great for injuries, and Asthanga is a perfect match for achieving a more physical workout.”

Toning and weight loss

Regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be obese, according to a study led by researchers at the Fred Hutchinson Cancer Research Centre, Washington. The researchers found that people who were aware of why they ate and stopped eating when full weighed less than those who ate when they were not hungry or in response to anxiety or depression. The researchers believe this link doesn’t exist between other types of exercise, such as walking or running. ”When you’re doing yoga you make lifestyle changes and choices for the better,” Cohen says. ”Our participants reported changes such as giving up smoking, eating healthier and reducing the amount of alcohol they drank.” Cohen says that as yoga is reported to help relieve stress, it’s likely that people are less tempted to turn to these vices as a crutch.

For relaxation

Researchers have finally justified what yogis have known for centuries: a study published in Medical Hypotheses found that yoga was more beneficial than walking when it came to reducing symptoms of depression, anxiety, high blood pressure and cardiac disease. The researchers found that yoga increased the level of gamma amino-butyric acid (GABA), which helps decrease anxiety.

… to read more

10 tips celebrity trainers swear by – Yahoo!7

10 tips celebrity trainers swear by

Charlotte Dodson

Charlotte Dodson

Charlotte Dodson, celebrity yoga teacher to many stars of sport, the big screen and business, including Miranda Kerr and Orlando Bloom.

“Everything you do with your body will have a ‘flow-on’ effect that will influence your thoughts and your attitude. With any yoga practice, there are times where something as subtle as a shift in posture can lighten a dark mood. When you stand tall, with dignity—opening and broadening your chest—and walk with confidence, you announce to the world (and, most importantly, to yourself) that you are grounded, happy, and in tune with your surroundings. This is what people will notice about you when walking down the street.”

A day-to-day tip: “Stay positive – start your day with a positive affirmation of your perfect life. Refer back to it whenever you need an inspirational reminder. It’s amazing how this simple activity can manifest itself in your everyday reality – you’ll naturally follow your intention if you give it enough time and regular reinforcement to take root!”

 

 

 

How to get a quick pick-me-up!

Feel like you’re dragging your feet, and need a second wind? Had a tiring day, and yet still have a long night ahead of you? Firstly, keep up your Water intake as it leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration. Focus on your goals and practice a few simple yoga moves – for about 15 minutes on a daily basis along with your ‘energise’ class – you’ll easily boost up your energy levels to be ready to take on the full evening that lays ahead of you.

Complete this sequence in this particular order, and if you’re feeling a need for an extra energy boost, practice these poses a few times throughout the day, either when you’re on the ‘go’ or at your desk!

By working your large muscles groups in order to get the energy flowing through your organs and limbs, and by oxygenating your lungs at the same time, you’ll be set for the day. Always remember to breathe fully and mindfully throughout your practice – that way, you’ll give yourself that boost of long-lasting energy you need. During your practice, keep your belly active, chin tucked into your throat and ribs drawn into your spine.

Inhale to oxygenate
Every time you inhale, you oxygenate your blood and fill your lungs with life-giving air. This is a great way to wake you up, especially in the morning. By giving yourself a few moments out of a busy work schedule to consciously breathe, you will keep yourself both alert and calm throughout the whole day. Lets breathe deeply into our lungs, and increase that lung capacity as you work with breath counts. Come into a cross legged sit with your hands on your knees, to keep your spine elongated. Keep your chin tucked into your throat to protect your neck. Take a long deep inhale, counting from 1-2-3-4 (maybe to 5-6) breath lengths, and naturally release on a long exhale. Repeat 3-5 times. Always come back to a natural flowing breath if it feels uncomfortable at any time.

Open chest and lungs
This pose (‘prasarita padottanasana c’) opens up your lungs, chest, shoulders and heart. It makes you feel truly ‘alive’. It really gives you that ‘zing’ to open up your day, and lengthens your spine as you bend forward.

Start by placing your feet one leg distant apart, toes inward slightly. Press firmly into your feet and strongly activate your legs. Interlock your hands with your palms facing inward behind your back body and open your chest as you roll your shoulders outward. Bend your knees slightly and if you can, lift your arms up and over your head. Don’t push this movement and only go as far as you feel comfortable. An option is to bring one hand onto each elbow behind your back. Keep your chin tucked down in towards your throat. You’ll feel your front body open as gravity naturally draws the hands towards the floor. Breathe deeply and naturally for 5-10 breaths. To release, slowly roll back up to standing keeping your knees soft.

Release and centre
Twist, turn and unravel any of those emotional problems! This pose gets into all those knots and tight areas, helping to alleviate the strain. Bring your feet one leg distant apart, with your toes turning inwards and heels out slightly. Keep your knees soft to protect your lower back. Place one hand into the middle of your legs and as your inhale, raise the other arm up over your head. Lengthen your fingers up towards the ceiling. Keep your legs strong and active. Look up to your top hand, if your neck feels sore, look down to the base hand. Roll your shoulders outward and breathe fully into the whole length of your spine. Breathe deeply for 5-10 breaths. To release the pose, exhale your lifting arm back down to the floor and repeat to the other side.

Expand into your ribcage
As you create more space in your body, you do the same within your mind. When was the last time you emphasized movements that involved the side of your body? In our exercise routines, we tend to go forwards or back, but not often from side to side. As we shift and move the body, we shift and move our mind – expansion in our movement and our thoughts is the goal.

Either start in a cross legged seat (easy version), or alternatively, come to the top of your mat, feet hip distant apart, feet firmly pressed down into the floor. As you inhale, interlock your hands and raise your arms up to the ceiling, reaching high. On your next exhale, keep your legs active, press your palms towards the right side, lengthening through your left side as you ’tilt’ in that direction. If you’re seated, release your right hand or forearm gently down onto the floor, with your left reaching up and over your head. Bend your knees if your lower back is tender and keep your tailbone tucked under. Breath deeply for 5 breath lengths before coming back to neutral on your inhale. Repeat to the other side.

Wake up

Back bends opens up the front body and strengthens the back. This half upside down bow pose gives you an energetic boost as you turn yourself inside out, like a rainbow shape.

Start by laying down with your back body on the floor. Bend both knees up into about a 45 degree angle, press the soles of your feet into the earth, keeping your feet hip distant apart. Place your forearms onto the floor with your palms facing down. On your exhale, ground your feet and roll your buttocks, lower, middle and upper back away from the floor. Roll your shoulders down and if it feels comfortable interlock your hands together, under your back body. Keep lifting your chest towards your chin and your chin towards your chest. You’re developing muscle strength in your legs. Hold the body shape and breathe deeply for 5-10 breaths before rolling back to the floor on your exhalation. Every time you exhale, feel your belly tightly tuck in and see if you can soften your buttocks. As you move on the exhale, your belly is protecting your lower back. An option is to lift up onto your tip toes to release your lower back, or roll back down to the floor if it feels uncomfortable. When you come back to the floor make sure you hug your knees into your belly and give yourself a squeeze. Keep your lower back pressed down into the floor, before repeating the pose a few more times.

RELAX (savasana)
We can be so busy with life –  thinking and doing too much! Yoga is a tool to help us keep our mind still and quiet. Lay back, let go and see if you can ‘be’ in the moment by giving time for your body to relax for 5-10 minutes. This corpse pose allows your body to absorb the sequence you’ve just completed. You’ll feel rested and it will provide your whole body with an overall sense of well-being and harmony. It’s similar to a power nap, allowing all your organs to breathe as you lay flat on your back.

After savasana, roll out to the right side and come up to a cross legged sitting posture; now you’ll feel ready to embrace your whole day – alert, energised and with a regained second wind.

Namaste, Charlotte x

 

 

 

 

 

Emotional rollcoaster? How to balance your emotions

 

Hupperere’s how to find emotional balance. (‘Sunia Antar’ in Kundalini or ‘Padadhirasana’ in Hatha traditions).

This technique is used in it’s particular tradition, it’s highly beneficial and really works!

This pose balances the two hemisphere of your brain and promotes a calm mind. Usually this technique is employed at the beginning, or end of a Hatha practice, or during a Kundalini meditational practice. It’s best to drink a glass of water before this practice. as when there is a water imbalance in the system, and the kidneys are under pressure, it can cause worry or upset to creep into your consciousness.
Sit in a cross legged position, and place your arms across your chest and lock your hands under your armpits, with palms open and against the body. Keep your thumbs pointing upwards. Raise the shoulders up tightly against the earlobes, without cramping your neck muscles. Keep your chin tucked into your throat. Breathe deeply and slowly through both nostrils (lips closed) for 3-11 minutes. You’ll find that your thoughts are still there, but you won’t ‘feel’ them; it’s a very effective method of balancing functional brain.

Bloch Studio Ambassador, Charlotte shares her Ten Top Yoga Tips

Charlotte Dodson’s Top 10 Yoga Tips for Summer

 

toptenyogatips

Bloch Studio Ambassador Charlotte Dodson shares her Top Ten Yoga Tips to kick-start our well-being  for Summer.

There’s no way around it: we can only ‘be’ what we eat – and what exercises we do! Everything that is outlined below pertains to being conscious and aware of our daily ‘health-full’ habits, and working towards ’embodying’ our vision of optimal wellness.

TIP 1: Positive Intention

Start your day with a positive ‘Well-Being this Summer’ mind movie – affirmations and images of your perfect life. Refer back to it whenever you need an inspirational reminder. It’s amazing how this simple activity can manifest itself in your everyday reality – you’ll naturally follow your intention if you give it enough time and regular reinforcement to take root!

TIP 2: Breathe!

The most effective way to oxygenate your blood, boost your metabolism, and launch yourself into the day ahead, is to breathe deeply (1-2-3-4-5 counts, on both inhale and exhale).

TIP 3: Check In and Work to Your Fitness Limit (Not Beyond)

With physical exercise – and life in general – it’s vital that you work within your capabilities; always examine how you’re feeling at that moment in time. Remember to always believe in yourself and stay strong, especially when times are challenging.

TIP 4: Keep Moving

Energy gives you energy! Commit yourself to daily movements: attending a fitness or yoga class, walking your dog around the park … any activity that gets you ‘into your body’ will keep you light and energised.

TIP 5: Stay Hydrated and Rehydrate

My personal favourite way of staying hydrated is drinking coconut water. Sometimes your body’s signals for being thirsty can be mistaken as hunger for food! Ensure that you’re fully hydrated from morning till night so you can achieve that spring glow.

TIP 6: Get Plenty of Sleep 

There’s a reason it’s called ‘beauty sleep’ – ensuring adequate nightly levels of deep sleep is one of the key essentials to maintaining a youthful-looking, healthy, glowing skin.

TIP 7: Everything in Moderation is the Key 

No matter what may trigger your negative emotional ‘buttons’, try not to binge, either with food or drink, while also remembering to treat yourself now and again.

TIP 8: Choose Wisely 

When it comes to meal options, always go for fresh organic light meals, salads and raw/steamed veggies – it’ll keep your figure shaped-up and ready for summer.

TIP 9: Time Out

Always give yourself some ‘me’ time. In this fast-paced, distracting, chaotic urban world around us, this is an easy habit to forget. Whether you dip into the ocean or paint a picture, anything that relaxes your nervous system and brings a stillness to your soul is a form of yoga – “to find a place of peacefulness”.

TIP 10: Rest Up

Sometimes our biggest challenge can be to stop everything, absorbing the Moment you find yourself immersed within; lay in ‘savasana’, allowing all of your organs to breathe and your limbs to completely relax – it’s an effective ‘powernap’ that you can do at anytime!

Look and feel great doing Yoga in the latest Bloch Studio Collection here.

Posted 3 hours ago by