Breath regulation practice (Longer, smoother & softer)

Use this breath regulation practice of making your breath a little longer, smoother and softer, to ease tension in the body and gripping in the mind. You can repeat it several times a day to improve focus and control.

Nimble neck

A simple neck and shoulder sequence to find more ease of movement.

Back Care, Day 4 – Thoracic Fantastic

Improving thoracic mobility is never wasted. The ability to twist better is helpful in life when you need to look or reach behind you, but it also allows you to breathe better by increasing pliability of the tissues surrounding the ribcage. More options at the thoracic spine also means your lower back can take a load off and let the mid-back do its job. Plus, twisting feels really good and enlivening.

Day 2, part 1. Back care, breath health (breath regulation)

This breathing regulation practice is a simple way to bring balance back to your physiology and return to your wellbeing.

Day 1 Back care, breath health (breath awareness)

When we are in pain, it isn’t only movement that becomes limited. Everything else also becomes affected, including our breath, our emotions and thoughts and our behaviours. And while we not be able to return to movement as quickly or fully as we would like, we can always start with the breath.

In this exercise, the aim is to notice the different ways that the body can breathe and where your breath tends to float to naturally. Are you able to breathe into the entire canister of your torso, or do you find it easier to breathe in the belly, the ribcage or the neck? Once you are comfortable with this exercise lying down, try it standing up.

Scapular investigation!

Your shoulder blades and your arms needn’t be star-crossed lovers! Improve their relationship and your shoulders will support you in daily life with less aches and niggles.

Care for your Core 4-part Series: Lower back stretch (part 4)

Selfcare should be easy! This is one of the best lower back stretch we can recommend. Enhance breathing room and give your entire side body a change to lengthen and open up. Your lower back will thank you for it. If you are prone to lower back pain, be gentle, take your time in the stretch and simply enjoy.

Back care Day 2, part 2 – lumbopelvic movements

When we are in pain, even the smallest movements can prove difficult or even impossible.
Pelvic tilts, clocks and dips will help you restore motion in the lumbar spine and teach you about lumbopelvic movement – that the pelvis and the spine are intimately connected.
Start these movements as small as they need to be, challenging yourself to go just a little bit past your pain (it’s a moving target and trial and error) and with some time and practice progress to full range of motion. Are certain directions of movement more organic for you? Can you feel what your spine is doing as you move your pelvis?
Challenge yourself by re-creating these movements on all fours and standing up.

Care for your Core 4-part series: Lower back Love (part 2)

This is one of my favourite things to do with the Yoga Tune Up Coregeous ball. It provides a wonderful stretch to the lower back and a sensation of lightness and ease in a region of the body that is often overburdened and blamed for more that it is responsible for. And, if like me you’ve had surgery on your spine, the sequence will restore suppleness to the tissues around the scar area. Love your back and it will love you back!

Care for your Core 4-part series: stretch and strengthen your back (part 3)

This wonderful and fun Yoga Tune move that a blanket to facilitate slide and glide on the floor. It’s going to get you moving and breaking a sweat! You will stretch and strengthen both sides of your back and also work the rest of your core. Can you pick up the pace?

Roll Model move: Scalene selfcare

Give your scalenes a well-deserved break from its trials and tribulations, aka, holding your head up, allowing you to move your neck around, taking on the load of your handbags, groceries, kids, devices, and carrying your stress…

This simple move requires 2 blocks, or books, or anything that will bring you far enough away from the wall so you have room to roll! Enjoy!

Care for your Core 4-part series: C-section release (part 1)

Have you had surgery on your spine and/or a C-section (or 2?) – Welcome to the club! And even if you haven’t, this video can really help you offload your lower back, without actually doing anything to your lower back? Why? Because everything is connected, and that your anterior abdominal wall mirrors your back, so you can definitely affect some change by talking to the front of your body!

Roll Model move: Unshrug your shoulders!

Got tension in your shoulders and neck? This sequence is for you! Unwind tension from everyday posture and too much sitting at a desk, in the car and at home. Cyclists! This is a much kneaded move to release tension from hours spent on the saddle!

If staying with your hips up in the air feels like to much, you can put a book or small overball underneath your sacrum (triangular bone at the bottom of your lower back) for support. As always, remember to breathe, it will go a long way to helping you relax in this sequence. Enjoy!

Roll Model move: Glorious glutes!

Release tension in your lower back and glutes via self-massage. Great for anyone who sits a lot, experiences sciatic pain or has tension from running, cycling, gym work, etc. Also great prep post workout that involves glute engagement.

Roll Model move: upper back tension tamer!

Neck, shoulder and back pain? This is the sequence for you! Unzip your upper back and find relief from too much sitting and living life in front of us! Remember to breathe, making your exhale longer than your inhale, for an even more relaxing experience. Enjoy!

Roll Model move: Shoulder tune down!

Give your shoulders a new lease on life (and on your spine and neck :-)! This easy to follow rolling sequence addresses the rotator cuff muscles, small but essential stabilisers of your shoulder corset.

Yoga Tune Up for the Rectus Femoris – with Emilie Mikulla

Quell quad tension with this Roll Model move that’s perfect for cyclists and runners post-workout.

Recovery for cyclists

Strengthen, stretch and mobilise the hips with this sequence that will give you more power on the bike and keep injuries at bay!

Recovery for cyclists (part deux!)

Undo the effects of too much spinal flexion on the bike! Use therapy balls or a foam roller to create as much commotion in your tissues as possible and restore the health of your muscles and associated fascias. Use blocks, or books, or blanket, adjusted to your level of comfort to mobilise the thoracic spine and open the chest.

Put your shoulders back on your shoulders!

Plankers, desk jockeys, cyclists, mamas, this one’s for you! This sequence will open up the front of your body and will allow you to breathe better, giving you a clearer sense of where your shoulders are located.

Shoulder selfcare

Appropriate for any body, these movements will restore the health and wealth of your shoulders, neck and back! So easy to do, and worth the small effort to kick aches and pains to the curb!