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

Articles tagged “video”

How is Yoga a lot like Dancing?

Watch the video below to find out how yoga is like dancing:

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How are you hiding in yoga? Are you practicing yoga for yourself or for the way it looks to other people? Are you watching other people in class?

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

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

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

 

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

 

It’s The First Annual Active Hands Yoga Scholarship Contest! (Cheers & Jubilation)

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In honor of my 1st anniversary at Heilehaus, where I teach yoga currently in Kreuzberg, I decided have an Annual Active Hands Yoga Scholarship Contest!  And the crowd goes wild! So if you want your chance to win a private yoga session and customized yoga routine on video for $0 (instead of, oh, 142.50 euros), keep reading.

To enter, answer the two following juicy questions here or email me the answers privately. So gimme all you got!

1. Tell me the biggest challenge you are facing in your mental and/or physical wellness right now (stress, out-of-control emotions like anxiety, insomnia, foggy brain, low energy).

2. What would be your dream outcome in your mental and/or physical wellness?

I’ll be closing the Contest on November 7th & announcing the winner the same day via email. To find out if you win, sign up for my mailing list made just for this contest (not my regular newsletter!): http://eepurl.com/gJI9P

So hop to it!

xoxo,

Bettina

Top 3 Yoga Myths Debunked

I keep hearing a few yoga myths circulating on the interwebs and from yoga students’ (and teachers’–!!) mouths. Once and for all, I debunk the top three virulent myths about yoga in the video below. I dare you to challenge your mind.

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ACTION QUESTIONS:

Have you heard any of these yoga myths before? Have you believed in any of them–or even repeated them yourself? 

Do you agree or disagree with me about any of these ‘myths’ I present? Go ahead and challenge me; I’m here to learn too.

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

 

The Art of Taking Breaks at Work

Productivity experts say that taking breaks at work makes you more productive.

If you can’t make it out to my lunch-time yoga class in Kreuzberg, try the 5 tips I give in my video below to optimize your work breaks.

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ACTION STEP:

Set a timer to go off after 20 minutes. Focus and get stuff done–and really enjoy your quick break when the bell rings.

What do you do to take a break from work?

Any questions about yoga, meditation, or healthy living making you lose sleep at night? Let me know and I’ll answer you in next Thursday’s Q and A.

xoxo,

Bettina

PS: Shooting on location somehow meant that my forehead got chopped. I’m not a professional cameraperson. What else can I say?

How strong is your NOW muscle?

What’s a ‘now’ muscle? And how strong is yours?

Watch my video below to find out.

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ACTION QUESTIONS & STEPS:

What do you want to do?

Make a list of the reasons why you’re not doing it now.

How real are your excuses?

Do it now now now.

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

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