Hi, I’m Bettina. What I'm working on : Forget to slouch. Relaxing is freedom. Choose life.

Articles in “Active Hands Yoga TV”

Yoga for the Ladies–yoga for that time of the month

This video is for the ladies. Not one? Send the following video to one or two of your favorite ladies.

Period time affects every woman differently. Some notice no difference. Others feel tired, cranky, sluggish. Other than avoiding inversions, I’d suggest you listen to your body. When I was younger, I practiced a vigorous active yoga even on my period days. These days I ease myself into restorative poses like the ones in the video below. They’re also good when you just want some yoga postures to help your energy go downwards.

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Let me know if these yoga postures help you during your time of the month or if you have any other questions about yoga, meditation, or living well.

Signature from Bettina of Active Hands Yoga

 

 

 

 

 

What is the role of a teacher? (it’s NOT guru, btw)

Lately the yoga world has been really stirred up about the misdeeds of John Friend, leader and founder of Anusara Yoga. Even though I am not affiliated with Anusara, some really amazing yoga teachers have come out of that school from whom I’ve learned. I’ve also personally studied under John Friend in a three-day workshop. It was a good workshop where I took away many good things, some of which I shared on my video about John Friend.

All of the conversations about how to go forward as a community or simply breaking away made me start thinking about the role of a yoga teacher.

Watch my video below for my thoughts…

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And I totally did not mean to make a pun, which I only realized after I made the video and am only now writing it up for this post.

QUESTION FOR YOU :

What do you think the role of a yoga teacher is? Let me know!

Signature from Bettina of Active Hands Yoga

How to Calm your Anxiety with Yoga

 

Yoga asanas affect our emotional as well our physical bodies, so if you’re feeling strong emotional imbalances, yoga may help you bring your emotions back in balance.

Feeling anxious? Try the following easy yoga sequence to get out of your mind and center yourself in your body.

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ACTION STEPS:

1. Sign up for my mailing list to get a 7-minute guided breathing practice.

2. Take 10 minutes to do the yoga postures in my video. If you want to do them longer, go for it!

3. Use my mp3 to do the breathing exercise.

4. Repeat until you don’t feel anxious anymore.

Let me know if that helps with your anxiety or if you have any other questions about yoga or meditation.

Signature from Bettina of Active Hands Yoga

 

 

 

 

How to do Yoga Secretly at your Desk at Work (Shhh!)

So you really need to take a break but can’t leave your chair at work?

Try this really simple, fast, and easy yoga exercise in my video below.

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If you like this video, you’ll love an hour of yoga in the middle of your work day.

ACTION STEP:

1. Find a mid-day yoga class. (If you’re in Berlin, come to my lunch yoga class in Kreuzberg.)

2. Tell your boss that you’d like to work out while taking a long lunch using these words from Jennifer Dziura, writer of excellent career and life advice aimed at women:

I have realized that I would work better if I came in an hour earlier [or stay an hour later]…and then took a longer break in the middle of the day, I can come back from the gym with more energy and keep up peak productivity until 6.

Obviously, if you get different benefits from yoga–like a clearer mind for more creativity or super relaxation so that you work better with your teammates–be sure to mention that when you speak to your boss.

Let me know if that script works for you when you take control of your work schedule and make time for your body and breath.

xoxo,

Bettina

I Quit Sugar Week 4 : Why We Broke Up

So I quit sugar 100% last week. Walking away hasn’t been easy.

Sarah Wilson’s handbook is full of tricks and tips to make the process easier, but to help me through the next five weeks of absolutely no sugar whatsoever, I connected to the big and deep reason why I’m quitting sugar. To break a habit or an addiction, keep the end in sight. So in the video below, I share my reason, my big why, for quitting sugar.

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ACTION STEP : If you’re quitting sugar too, figure out why you’re doing it–and remind yourself of it when the going gets tough. It can be a video that you can play again and again for yourself or a small note you write to yourself to carry around with you in your wallet. Do what works for you!

xoxo,
Bettina

 

Something you don’t know about me

Here’s a short and sweet video I made while goofing around after yoga class in which I reveal one of my private yoga projects for 2012.

Other people make resolutions for January; I decide what I want to experience in 2012 and keep on trying until it happens.

Watch the video to find out an experience I want to have this year:

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ACTION QUESTION :

Where in your life have you left before you had to?

Where do you give up early and take yourself out of the game?

This applies to yoga postures but also anything else you’re working on.

For example, do you not ask your boss for a raise because you assume the answer will be no?

Do you not ask that interesting person out for a tea because you’re afraid of being rejected?

Don’t make the decisions before the experience–let the experience teach you.

 

If you have any questions about yoga, meditation, or eating with integrity, let me know and I’ll answer you in next Thursday’s Q and A.

xoxo,

Bettina

How to Practice Yoga Simply at Home in 3 – 5 Minutes

So you want to practice simple yoga at home in 3-5 minutes?

Try one or more sun salutation A series, as it is a complete sequence that includes almost all the types of postures in yoga : standing, balancing, forward bending, backward bending, and inverting. Because the sun salute links these different types of postures together in a rhythmic sequence, it gives you almost all the benefits of yoga in a short and sweet package. It only lacks seated and twisting postures, as you can always do corpse pose / shavasana as a reclining posture at the end.

Don’t scoff at practicing yoga for just 3-5 minutes a day. Studies show that practicing 5 minutes of yoga daily is better than 35 minutes once a week.

Besides, you can really squeeze a sun salutation into your day no matter how busy you are. And because there’s minimal touching of the floor, perhaps you can also practice it almost anywhere–like in line at the post office or in a big elevator on your way up to the 80th floor. (If you get yourself on camera throwing down a sun salute in the middle of your day in a public place, let me know–I’ll be sure to feature you on my blog!)

Watch the video below to learn how you can practice yoga at home in three to five minutes:

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ACTION STEPS:

1. Try the sun salute during your next break at work or at home.

2. If you like it, schedule it into your planning for 2012, just like any other project you want to do.

 

Any other questions about yoga, meditation, or healthy living keep you up at night?

Let me know and I’ll answer you in next Thursday’s Q and A.

xoxo,

Bettina

Arm and Back Stretches

Because the last two stretching videos require that you move from your desk, this week I show you some arm stretches you can do sitting at your desk, in the subway, at the cafe waiting for your coffee, even standing in line.

Again, if you have any kind of pain, stretching may not help. Please go seek professional help, like a doctor, holistic or otherwise.

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ACTION STEP: Set your timer until your next 5-minute work break. When the timer goes off, try these exercises. (If you’re wondering why I ask you to set a timer–have you ever done any kind of exercise without scheduling it in? Scheduling in breaks where you stretch is part of the solution!) Stay as long in the stretch as it feels good to do so, breathing slowly and evenly.

Do this every day for one week, and let me know if you notice any difference.

Any other questions about yoga, meditation, or healthy living keep you up at night?

Let me know and I’ll answer you in next Thursday’s Q and A.

xoxo,

Bettina

Back and Shoulder Stretch Exercises

To follow up on last week’s video to strengthen your wrists, I offer you this week two stretches for your upper back and shoulders against the wall. If you have discomfort in your wrists, most likely it also affects your entire arm, including your shoulders.

If you have any kind of pain, however, step away from the computer and go see a doctor! If you’re already in pain, stretching may even make it worse.

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ACTION STEP: Set your timer until your next 5-minute work break. When the timer goes off, try these exercises. Stay as long in the stretch as it feels good to do so, breathing slowly and evenly.

Do this every day for one week, and let me know if you notice any difference.

Any other questions about yoga, meditation, or healthy living running through your head all day? Let me know and I’ll answer you in next Thursday’s Q and A.

xoxo,

Bettina

 

Hand and Wrist Strengthening Exercises

Another one of my yoga students asked me, what to do for pain in his wrists?

First, if you have any pain, go see a doctor! Especially if it’s something that comes back over time.

Otherwise, if you’d like to strengthen your hands and wrists, try the following exercises:

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ACTION STEP: Set your timer until your next 5-minute work break. When the timer goes off, try these exercises. In the video, I just show you how to do it, so when you do it alone, try to build up by first doing 5 of each and then increasing by 1 every time. That means, start with 5 of each, then 6 of each, then 7 of each. Do this every day for one week, and let me know if you notice any difference.

Any other questions about yoga, meditation, or healthy living running through your head all day? Let me know and I’ll answer you in next Thursday’s Q and A.

xoxo,

Bettina