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

Articles in “Active Hands Yoga TV”

Does your back hurt in meditation? Here’s how to fix it!

Last week Borko, one of my beginner yoga students asked me, what to do when his back hurts in meditation?

Here’s how to fix it!

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Basically, the key is to keep your spine straight and upright, not stiff, and to ground your weight evenly across your two sitting bones.

If your hips aren’t open enough to allow your knees to descend lower than your hips, support yourself with a cushion or a folded blanket. Experiment with different heights to see what works for you.

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

 

Why pay money for yoga class?

Oooh, CONTROVERSIAL! I am going to talk about money in connection with yoga, even though it’s a topic many people skirt in the wellness world. But it’s essential to answer–what is yoga worth?

Watch my video below to learn how I put a value on classes & education of any sort.

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ACTION QUESTIONS:

Instead of the usual steps, I have some questions for you to ask yourself below.

1. If you’re happy with where you are now, continue doing what got you here. If you’d like to be somewhere different in the future, how willing are you to make those changes happen on a scale of 1 to 10? How invested are you in your own growth? 

2. If you want to change things in your life, how can you make sure you don’t let the usual barriers of procrastination, confusion, self-doubt, self-criticism and insecurity stand between you and the changes you want to see happen?

One of my psychological tricks on myself is to put my money where my intention is. With my energy and money invested, I am less likely to procrastinate.

And you? Do you have any psychological tricks to make yourself live out your goals & intentions? Please share them with me.

As always, if you’ve got any questions about yoga, meditation, or healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

Best Way to Prepare Your Mind & Body for Fall

Sad that summer’s leaving? Or has already left? Greet autumn with your mind & body ready for the colder, dryer weather and the shorter days.

To learn my two-step process to prepare your mind & body for fall, watch my video below.

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ACTION STEP: How many days are you committing to slowing down and taking care of yourself to transition to fall in the best way possible? Decide on anywhere between 3 and 7 days, and write those days down on your schedule. Make some time for detox during these days by saying “no” to some activities. This way, you won’t miss your date with optimizing your health.

Be sure to check in next Tuesday for specific steps you can take to detox for fall.

Until then, if you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

Why do we only breathe through the nose? A breathing exercise for relaxation and letting go

Most people know that in yoga we recommend only breathing through the nose. But that’s not true all of the time.

Watch my video below to learn a very simple breathing exercise that helps you let go of stress and stale air in your body by breathing out through the mouth.

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ACTION STEP: Try this breathing technique the next time you transition from a stressful situation–maybe when you get off work? Or during your lunch break?

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

How to Heal Heartbreak with Yoga

For anybody and everybody who’s ever had to go through a break-up, yoga can help. Heartbreak is the price of finding love, so don’t let it close your heart to the world.

Watch my video below to find out the one yoga pose I recommend for heartbreak as well as the greater connections yoga can make for you in your life.

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ACTION STEP: If you know someone who would appreciate this video, send them a link to it.

If you’ve got any questions about yoga or meditation or healthy eating, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

6 Easy Things to Transform Your Life

As my birthday present to you, I tell you how to transform your life for the better in six easy ways.

It’s a little longer than usual, because I talk about the opposite methods for dealing with things that hold you back in your life : either making a plan to prevent them from happening or letting go and indulging in them. Watch the video below to figure out which method works better for you:

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ACTION STEP: Write down the 3 things you’ll do to keep the good things coming and the 3 things you’ll either stop doing or get rid of in your life OR else indulge in for one week.

If you repeat this exercise every week, by my next birthday your life will be transformed for the better. On top of that, you’ll get to know yourself much better.

Let me know which you choose and which one works for you!

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

Is yoga spiritual?

Well, how do you define spiritual?

You know how some people have a life-changing experience? It could be an almost fatal accident or drug-enduced; it could be the birth of a child or a person who makes you finally fall in love. Something about these experiences touches your core, and you see the world differently afterwards. This change in your life does not mean that what happened was spiritual, but you experienced it with all of you as a transcendental experience. So can it be with yoga.

Watch my video below to find out how to make your yoga practice your own experience, whether spiritual or not.

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ACTION STEP: Chew on the idea — what is spirit and spirituality to you?

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

3* tools for maintaining “yoga mind” while working

Watch my video below where I talk about the three* (ok, four!) tools I use to keep myself aware at work:

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Here are the direct links to download the three tools to remind you to take regular breaks:

Eyes Relax for your computer

Workrave for GNU/Linux & Windows

Pomodoro Widget for Android, following the Pomodoro Technique of working 25 minutes and resting 5 minutes

As for the fourth one, you don’t need a link for that 😉

ACTION STEP: Download and install one of the programs above–any one that appeals most to you and use it the next time you work.

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

3 teachings from John Friend, founder of Anusara Yoga

Last weekend I had the honor of practicing yoga with John Friend in Zurich, Switzerland.

Because Zurich was such a great experience, I want to share what I learned with you instead of answering a question for Q&A Thursday–next week, I’ll be back with some A’s to your Q’s.

Watch my video below to hear what I learned:

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Which of the three teachings from John Friend resonated with you the most? Let me know in the comments below.

ACTION STEP: Dedicate your next yoga practice to someone who just doesn’t stop getting on your nerves or someone who invokes your worst self. Let them inspire your practice and see where that takes you.

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina

Are you concentrating or are you paying attention?

To expand on last week’s video about “yoga mind” a bit further, do you know the difference between concentration and attention?

Watch my video below to find out how I’ve experienced the difference between concentration and attention in my own practice and as I’ve learned from J. Krishnamurti.

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J. Krishnamurti writes in ‘Life Ahead’ in the book Total Freedom:

Concentration is a process of forcing the mind to narrow down to a point, whereas attention is without frontiers. In that process the mind is always limited by a frontier or boundary, but when our concern is to understand the totality of the mind, mere concentration becomes a hindrance. Attention is limitless, without the frontiers of knowledge. Knowledge comes through concentration, and any extension of knowledge is still within its own frontiers. In the state of attention the mind can and does use knowledge, which of necessity is the result of concentration; but the part is never the whole, and adding together the many parts does not make for the perception of the whole. Knowledge, which is the additive process of concentration, does not bring about the understanding of the immeasurable. The total is never within the brackets of a concentrated mind.

ACTION STEP: And you? When do you concentrate and when do you pay attention? In the comments, tell me how you experience the difference between concentration and attention.

If you’ve got any questions about yoga, meditation, healthy living, let me know and I’ll answer you in next Thursday’s Q and A video.

xoxo,

Bettina