Little yoga routine for the Muladhara chakra

We are starting a series at the studio this winter; working with the Chakras. 

Here is a little yoga routine for the first chakra, at the base of the spine.

Muladhara chakra. It's about your very root support or foundation, and survival.

Lie down on your mat. Bring your knees to your chest and gently rock side to side. Feel the earth beneath your back. The earth is the element of the first chakra.

Stretch out one leg along the floor. Using a tie or if you can reach your hand to take a hold of the other foot. Stretch the leg towards the ceiling. Breathe here at least 5 breaths. Bring the leg out to side to where it will comfortably go and breathe another 5 breaths. Feel rooted to the earth wherever your body touches the floor. Repeat on the other side.

Standing, sink the feet into the earth.  Breathe out and gently bend your knees (a little). Breathe in straightening a little. Repeat and pay attention to any trembling that comes to your legs.

Chair pose for at least 5 breaths, keeping tailbone lengthening and belly in towards spine.

From standing to a wide legged goddess squat. Breathe and sink into the earth.

Feel how the earth holds you perfectly!

Coconut and Banana Pancakes

I love pancakes when I have time to make them and to eat them leisurely.

These have no flour and no dairy. They are easy and quick. And above all tasty. They come from a U.K. book called Nourish.

2 ripe medium bananas, roughly chopped

4 whole eggs

2 tbsps honey

70 g desiccated coconut

100 g almond meal (one of those little prepakaged bags in the grocery store nut section)

1/2 tsp baking powder

ghee or coconut oil for cooking

Put the bananas, eggs and honey in a food processor and puree until light and fluffy (or use a bowl and a stick blender). Add the coconut, almond meal and baking powder and beat to combine.

Heat up a little oil on a griddle or fry pan. Cook in batches, allowing a biggish spoonful of mix per pancake - too big and they are hard to flip. Cook thoroughly, about 1 1/2 minutes on each side or when little bubbles start to appear on the surface. I keep them in a warm oven while I am cooking the rest.

I love these with a good thick yogurt and some maple syrup.

Little yoga routine 4

Welcome to my drawings. 

I will get better. I hope.

For this little routine first warm up with chopping wood or rolling shoulders and swinging arms.

Then,

Breathe deeply and inhale arms overhead and stretch the most wonderful stretch. Like a big huge yawn. Repeat as many times as you like. Listen to the body.

Warrior 2, side angle pose, hanging forward bend, squat, rest.

A thought to consider for the new year

Little yoga routine 3

Keep your pyjamas on for this one.......stir your porridge, or brew your coffee.......

Little yoga routine 2

Lie on back in restorative rest position: legs bent, feet flat on floor.

Breathe deeply. Watch the breaths like the waves at the beach.

Inhale arms up overhead and lift hips and back off floor into bridge pose. Exhale arms and back down. Continue and lift on inhale and lower the body and arms on exhale. Coordinate movement and breath. Explore the spine with your awareness.

Downward dog

Plank

Downward dog

From downward dog simply bring the knees close to floor and let them just hover above floor. Knees are bent. Keep the belly lifted. Make sure you can breathe well.

Lie on belly with arms as pillows. Rest. 

Bend right knee and take a hold of the ankle with your right hand. Lift chest and let the leg lift the shoulder. Half bow pose. Repeat on the other side. 

Bow pose. Both sides together.

Child's pose with knees mat distance apart.

Rest in restorative rest position.

Namaste.

Reclaiming Rest

Winter. 

Time to go inside. Curl up.

Nature does this. Aren't we nature too?

Rest. Renew.

Rejuvenate.

Nurture yourself.

Hot chocolate

2 cups any kind of milk, cow's, almond, soy.....

2 tbsps unsweetened cocoa powder

1 tbsp sweetener, honey, maple syrup, or agave nectar

1/4 tsp cinnamon

Pinch of nutmeg

Pinch of cayenne 

Pour milk in saucepan. Whisk in cocoa powder, spices, and sweetener while it is heating.

Enjoy with a mate.