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

Articles tagged “home practice”

How to easily bring Mobility to your Ankles

Very Fashionable Ankles in Heels and Hose

 

No one thinks about their ankles unless they have pain there. It’s funny that people love working on their abs, their butts, their arms, or whatever else you can show off, but no one really thinks about the ankle at all, much less working it…until it’s been hurt.

As your PSA today, I’m going to tell you that your ankle is critical to the health of the rest of your body. Your ankle supports 1.5 times your body weight when you walk.  When you run, your ankle supports eight times your body weight. If your ankle is weak, then you may experience knee, hip and back pain.

Watch the video below to learn one very simple, easy, and quick way to increase mobility to your ankles.

 

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Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation.

 

Signature from Bettina of Active Hands Yoga

 

 

 

Photo by New York Times

My Gratitude for Yoga Teachers

Eka Pada Rajakapotasana - One-Legged King Pigeon Pose I

 

Even though I practice yoga mostly at home and strongly support my students to do so, we all need a yoga teacher.

We all tend to get used to a certain habit of doing things that may or may not serve our bodies.

Maybe this way of doing things once served us, but it no longer does, like an old sweater we’ve loved to death and is now coming apart at the seams, too small, and no longer represents our true style.

It takes an outside perspective to challenge us on our habits. For your yoga practice, this is your teacher–someone who watches you with no judgment and only wants you to try another, and perhaps better, way.

Watch the video below to learn what habit I’ve had for the last TWELVE years of my yoga practice that I recently learned to see with new eyes, thanks to a discerning yoga teacher.

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ACTION STEPS TO FIND YOUR OWN YOGA BLIND SPOTS :

1. Bring your attention to all parts of your body after you practice. Notice where you may still feel tight or somehow stuck.

2. In your next yoga class, ask your yoga teacher to give you feedback about this part of your practice.

For example, if your wrists hurt, are your hands not aligned every time you come into downward-facing dog?

Your teachers’ outside perspective can help you unlearn habits that don’t serve you (anymore).

Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation!

 

Signature from Bettina of Active Hands Yoga

 

 

 

Photo by David Martinez via Yoga Journal

 

Artists, need some inspiration? Here are some yoga poses to enhance creativity

 

I’ve been meeting lots of artists and entrepreneurs lately, creative people who work with ideas all the time. So I made a video showing you how to get inspired with yoga.

Even if you’re a beginner or new to yoga, you can do these postures because the inversions are supported.

 

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ACTION STEP : Try at least one of these yoga poses the next time you’re feeling stuck or unmotivated. Nothing gets the brain moving faster than getting the blood going.

If you loved this video, you’re going to love my upcoming beginner yoga class starting on Monday, May 14. Go here for more information:  http://activehandsyoga.com/classes/6-week-beginner-yoga-class-series/

Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation!

 

Signature from Bettina of Active Hands Yoga

 

 

 

Yogis Talk Radio Show : Erinbell Fanore

Yoga DVD

Like many other entrepreneurs, we yoga teachers get together to share business and life stories. When I met Erinbell Fanore, a fellow yoga teacher in Berlin teaching hatha and yin yoga, at one of these casual get-togethers, I was most impressed that she made her own yoga DVD on the sunny island of Malta. She talked about it like it was easy to pull off, so I had to ask how how she did it with such ease as one of my Yogis of the Month.

Even if you don’t want to make your own yoga DVD, listening to how simple and easy it is to tackle a big project once you break down into steps and ask for help is helpful for any project. You would imagine that producing a DVD would take months to do, right? But knowing that Erinbell produced hers in just two weeks completely changed my mindset of what’s possible. And expanding possibilities is always a good thing.

Listen to my interview* above with Erinbell (or download it!) to find out about:

  • her introduction to yoga through…Cindy Crawford in the desert?!
  • retraining your muscles through two somatics exercises she shares
  • where to find out more about somatics (ok, here’s a link for you : Somatics: Reawakening The Mind’s Control Of Movement, Flexibility, And Health)
  • how she produced her DVD on Malta
  • how she makes yoga videos more than just instructional but also cinematic (see one below!)

 

 

If you want to produce your own yoga DVD in two weeks, here are your ACTION STEPS:

  1. Figure out your lesson plan and write it down into a script.
  2. Record the script with a live model.
  3. Find a wonderful location like Malta.
  4. Play the recording of the script and follow it.
  5. Edit the visuals to match the script voiceover.
  6. Put it on a DVD.
  7. Extras : get a cover designed.
  8. Now sell it at your classes, workshops, and online

Interested in finding out more about Erinbell? You can order her yoga DVD and watch her free street yoga videos on her website.

* My sound quality is improving now that I’ve bought the Zoom H2 to use as a microphone, but I’m still learning how to work with it.

 

 

 

 

Photo & Video above from Erinbell Fanore

How to practice Morning Yoga when you just don’t want to get out of Bed

 

I love sleeping in under warm blankets when the air is cold outside. I love yoga. What’s better than doing yoga in your bed when you wake up in the morning?

Try this gentle stretching yoga routine and see if that helps you get out of bed on the right foot tomorrow morning.

 

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Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation!

 

Signature from Bettina of Active Hands Yoga

 

 

 

 

How to Relieve Headaches with Yoga

 

I hardly ever get headaches, but some good friends suffer from headaches pretty regularly.

If you do too, please watch the video below to find out what you can do to relieve the pressure in your head that comes with headaches.

 

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Let me know if you have any other questions about yoga or meditation or any other problems you have may that could be solved by yoga!

 

Signature from Bettina of Active Hands Yoga

 

 

 

 

Yogis Talk Radio Show : Emma Silverman of Joy of Yoga

Emma Silverman of The Joy of Yoga Book Project

 

At The Joy of Yoga Emma Silverman blogs about yoga, meditation, being a yoga teacher, and–what makes her blog unique–yoga sequences. Of these, she will be publishing 108 in a book.

If you’re an intermediate or advanced yogi, try following one of the sequences at home for a DIY yoga class–like this one to get yoga arms (like tennis arms, but long and lean rather than bulky). They are helpful tools if you are developing a home yoga practice.

If you’re a yoga teacher, let the many, many sequences on Emma’s website inspire you as you plan for your classes–like this one for runners to prevent knee injuries or this fun break-dancing-esque yoga sequence or an eminently practical yoga for digestion one.

What I find most inspiring about Emma’s yoga sequence project is that it’s community-supported : yogis all around the world contribute sequences, so there’s a huge variety of intensity, focus, and effect.

So, get to know Emma and her book project The Joy of Yoga by listening to our interview below. You’ll learn

    • what karma yoga is
    • the process behind publishing a book
    • Emma’s biggest challenges and how she’s moving beyond them

 

 

Find out more about Emma and her yoga sequence book on her blog The Joy of Yoga. If you would like to contribute a yoga sequence to Emma, her submission guidelines are here.

 
 

3 Tips for Practicing at Home as a Beginner

Are you starting out with yoga and looking to practice at home?

As a teacher whose specialty is beginner yoga, I have some tips to offer you as well as telling you what’s safe to do at home.

Watch my video below to find out.

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ACTION STEP: Practice one round of sun salutation A or B at home. You may think one round of sun salutation doesn’t sound like much, but you can continue from there if you want. But I only ask that you do one. If you feel moved to continue afterward, so much the better!

In the comments below, tell me the single most powerful insight you gleaned from this video and how you’ll implement it in your life.

If you want my personal guidance, come to the first class of my next beginners’ yoga series on Monday, June 6. Register now to be one of the six in my exclusive series. Only 4 spots left as of today!

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

xoxo,

Bettina