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

Articles tagged “how to”

3 Tools to Stop Worrying

Bare-Legs-and-Heels-by-Catherine-Just

How many times a day do you find yourself doing the following?

  • obsessively worry
  • hit up sugar
  • reach for a cocktail
  • vent on your partner or friend
  • compulsively shop
  •  pin mindlessly on Pinterest
  • watch too much TV
  • fill in the blank with your favorite way to soothe yourself to avoid your real fears?

Usually to stop one of these obsessive and unproductive behaviors, I turn to yoga and yoga nidra to bring myself back to the present moment.

Photographer and coach Catherine Just shared another way to stop worrying (hap tip to Helen Hunter McKenzie‘s Cause Effect) :

photographing your feet.

Let the act of seeing your feet bring you back to your body.

Let the act of photographing your feet remind you that you are not your thoughts or your actions.

I love Catherine’s idea for a few reasons.

First, it’s creative. Worry is anything but creative. By being creative, you’re no longer in worry mode. You’ve replaced it with expressing yourself.

Second, by photographing your feet every time you worry, you’ll have a physical reminder of all the times you were able to set worries aside and move on to something productive.

Third, it can be a project. Make a journal of your worry photographs either printed on your wall or online so that you can see not only your feet change over time but also your frequency of worries.

So here are my three tools to stop worrying : yoga, yoga nidra, and photographing your feet.

How often do you worry? And what do you do to stop worrying?

 

 

 

 

 

Photos by Catherine Just, used with permission.

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

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

 

 

 

 

How to Not Fall Over in Mermaid Pose

 

Recently I made a custom yoga video for a vegan chocolatier so that she could get in 30 minutes of yoga whenever she gets a chance rather than going to a scheduled class. I designed the yoga practice to challenge her and address her needs, and so she had a question about one of the yoga poses that challenged her : How can she keep her balance in mermaid pose?

If you’re curious too, watch the video below to find out. Even if you’re not interested in mermaid pose, the 3 tips I share in the will help you with pigeon pose and its variations.

Plus, I got some great compliments on my gold leggings–watch them in action!

 

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Let me know if you have any other questions about yoga or meditation or if you want a personalized yoga practice on video!

Signature from Bettina of Active Hands Yoga

 

 

 

 

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