Hi-eft

Armchair Yoga Exercises

We don't always manage to do the kind of exercise that is considered 'good' for us. There may be many reason for this - we don't need to go into this.  However, if you're office bound or even when you get home after a hard day's work and feel a wee bit 'lethargic' just try these exercises either sitting in your armchair or a straight-backed chair.  It will help you feel better.  And PLEASE remember to do the 'warm ups' and the 'cooling downs' - THEY ARE important.

Warm Ups:

Always start with 3-5 minutes warm-ups: 

Stand tall, or if sitting then sit straight-backed as much as possible and loosen your shoulders. 

Shake your hands as though you were shaking water from them. 

Breathe gently and deeply. 

Hands loosely by your side. 

Balance weight on feet hips-width apart, knees softly bent, one foot in front, gently move weight from back foot to ball of front foot in a gentle rocking motion.   And if you are wheel-chair bound, then instead of standing, simply be aware of placing your feet one in front of the other and simply move your upper body in your seat and work on this area.

Do this for about 1 minute. 

Change position of feet or upper body and repeat action. 

Do 3 times more. 

 

 

Sitting In Chair Exercises:

 

Neck Rolls:

Drop head to one side. 

Roll it around in a wide circle; switch directions. 

Slowly find the tight spots. 

Hold and breathe, letting your breath release the tightness. 

 

Extra stretch:  Place a hand on your head and gently pull to the side. 

Swop side and repeat 3 times.

 

Arm Pulls:

Place left hand behind your back. 

Grab your left wrist with your right hand. 

Drop your head to the right side. 

Roll head slightly and explore any tightness.

Stretch and breathe. 

Repeat with other arm.        

           

Bend left arm above and behind your head. 

Grab your left elbow with your right hand and stretch up. 

Breathe and let shoulders relax. 

Repeat with other arm.

Repeat 3 times.

 

Human Basketball Net:

Raise your arms straight above your head.

Interlace your fingers. 

Alternate palms downward and upward. 

Stretch and breathe. 

Stretch arms out in front and relax your shoulders. 

Repeat 3 times

 

Reaching Hands:

1^st Stretch:  

Hold arms out to side. 

Stretch with your fingertips to the opposite walls. 

Breathe and relax.

 

2^nd Stretch:  

Arms outstretched, shoulders relaxed, palms down. 

Tilt hand upward and stretch forearms. 

Hold as long as comfortable. 

Stretch hands down, breathe, and hold. 

 

3^rd Stretch:  

Arms outstretched. 

Slowly tilt sideways like a windmill. 

Reach for the floor and ceiling. 

Gently stretch the mid-area.

 

Circling Torso:

Sit forward with feet flat on ground, hands on hips (if you can), and relax your shoulders. 

Begin to rotate your torso in circles. 

Explore with your whole body, relax and breathe. 

Repeat 3 times

 

Feet and Ankles:

Stretch your legs out and rotate your ankles. 

Notice your attention increase as you stretch. 

Repeat 3 times

 

 

Cooling Down Relaxation:

Always finish with a relaxation lasting approximately 3-5 minutes

 

Rest and Relax:

Lie down on your back or if you are wheel-chair bound make yourself as comfortable yet relaxed as possible, and let your thoughts go. 

Get comfortable, perhaps placing a pillow under or behind your knees. 

Take easy breaths. 

Imagine your body sinking into the ground. 

Relax the tight spots, calm the mind, feel peace and tranquility. 

With each breath simply, relax and let yourself go. 

Allow yourself to go to a special place, where you are totally, completely and fully relaxed. 

And when you are ready, simply roll over on to your side or simply begin to and slowly and gently get up, onto your knees first, then standing up.   Or if wheel-chair bound slowly straighten your upper body.

Use something to aid your balance if necessary whilst you are getting up. 

DO NOT GET UP or MOVE QUICKLY.

 

Hozho

Christina Elvin

Cleansing Crystals

 Here's a handful of ways that you canclean or cleanse your newly bought crystal - before you use it for the first time.

 

Before they are ready for use, the crystals need cleansing of any negative energies they may have absorbed before they reached you.  There are a number of ways you can do this:

 

1)     Firstly you can bury the stones overnight in the ground.  The earth’s magnetic energy and life force energies of the organic matter, will cleanse it;

 

2)     Wash in the sea (in unpolluted seawater), or in a tumbler of pure water to which a tablespoon of sea salt has been dissolved.  It will take between 15mins and several hours;

 

3)     Wash the crystals under a running tap (however make certain the tap water is not contaminated with too many minerals – fluoride, chlorine etc);

 

4)     Place the crystals in a tumbler of pure spring water in to which has been added a few drops of Bach Flower Rescue Remedy;

 

5)     Place the crystal under a pyramid of some kind and leave it for 24 hours.

 

 

Hozho

 

Christina Elvin

Choosing Crystals - for the newbie

Ever wondered what you do when you want to buy a crystal?  Well here's a starter for when you buy your crystals:

 

1)         Handle the crystals in turn; some will feel cold and lifeless to you, others will emanate an energy making your hand feel warm, tingly or have a magnetic pull.  These energizing crystals are in tune with your energies and these are the ones to choose.

 

2)         Close your eyes for a few seconds, then open them and let your vision be attracted to one particular crystal.  You may even see its aura around it.  Feel the attraction between you and the crystal;

 

3)         With your eyes closed, pass your hands slowly and gently over the crystals, an inch or two (2-5cms) above them.  You will gradually become aware of the energetic pull of one particular crystal which will draw your hand to it.  Your eyes are kept closed throughout

 

If you are completely new to crystals, then it is good to start your one each of the following:

Clear quartz

Rose quartz

Citrine quartz

Smoky quartz. 

 

For healing work it is best to acquire a large crystal – this will be your ‘generator’. 

 

You can also start building a collection of gemstones related to the chakra colours.  Start by choosing one which is related to each chakra.

 

Enjoy them

 

Hozho

 

Christina Elvin