Tag Archives: drawing

Yoga – for the joints

Usually for beginners and some are ideal for pregnant ladies and seniors.I like to think this is also an excellent way to  start a session it warms up the body joints.

  1. Ankle flexes – sitting on the floor  straight up ( support your back if you need to)with legs outstretched position or lying down on the back. Bend all your ankles forward then flex them backwards. Spread your toes as you flex. To slow down start to inhale as you bend and exhale as you flex. Very relaxing.                                                  20170723_123931
  2. Ankle Rotations – same position as above except legs slightly apart, rotate your ankles without moving your legs. First in one direction then the other, equal number of times. Add in breath awareness,inhaling as you circle up and exhaling as you circle down.You’ll notice over time that the circles will grow bigger!              20170723_124027
  3. Wrist flexes and rotations – sitting as above, kneeling or standing up,raise your arms in front of you, chest level or slightly lower and flex your wrists up and down equal number of times. Then form fists( fingers over thumb) and rotate your wrists( equal number each direction). Try to do this without moving your arms. Add in breath – inhale as your circle up and exhale as you circle down. Useful for office workers.
  4. Elbow rotations  – same positioning as wrist exercises, , bring the fingertips to touch corresponding shoulders and make circles with your elbows. Inhaling as you circle up and exhaling as you circle down. Great relief on shoulders, especially if you sit hunched over your laptop all day.                                                   20170723_124234                                           20170723_124335
  5. Knee flexes –  Sit up straight on the floor,legs outstretched. Bring one knee to your chest, interlace fingers behind the bent knee. Inhaling and exhaling raise bent leg up and down,keeping the knees close to chest. Do the same with the other leg, keeping the numbers between the two sides the same.      20170723_130039
  6. Knee rotations – same position as above but instead of moving the leg up and down, try making circles with the feet,movement coming from the knees. Flex and bend your ankles for added benefit.                                                   20170723_125850
  7. Hip rotations – again, same positioning as above, however, hold your knee and ankle ( of the bent leg) and make circles with your knees. Make sure not to lift the other buttock and once comfortable , try and inhale as you circle up and exhale as you circle down.Keep the numbers the same each direction and for each leg.       20170723_124428
  8. Rocking baby – same position as above to start with, but cradle your bent leg and rock it from side to side as if you were rocking a baby. Try not to lift the other buttock. Excellent for opening hips.                                                        20170723_124511

Tip- you can always bend the other knee when you do knee flexes and rotations.

Advertisements

Yoga to Energize

Sharing some tricks of Yoga, from my yoga instructor course. To be honest, I am just two months into it , so only covering poses that I have learnt in class and the effects noted with(almost) daily practice over last two months.

My favorite energizing poses:

1. The Squat type 1– when in squat position make sure that spine is straight,tailbone relaxed towards the floor and knees and feet point in the same direction. Arms to rest inside the feet. Heels on or off the floor as capable. When inhaling rise up onto toes and when exhaling stretch the heels down towards (if not on) the floor, keeping spine straight. Repeat a few times.   Was quite challenging the first few days but got better with time.

20170624_125941

2. The Squat type 2 – squat as above,however arm is extended out in front,in fists or clasped ,chest level or slightly lower. When inhaling draw pelvic muscles in, exhale relax pelvic muscles.Repeat a few times.

20170624_125820

3.The Chopping Wood – is sitting in a squat  position (as above) and imitating chopping wood!Inhaling raising arms overhead,ears in between,stretching up as high as possible, looking up at hands or ahead and then  bang!!!! as you exhale bring hands down to the floor,head down. Please do not hit the floor and keep your arms slightly bent! Feel free to scream Ha!!!!as you ‘chop the wood’ . This can be done standing as well but of course you’ll  bend your knees when exhaling.

20170624_12564720170624_125731Always brings a smile to my face.

4. Camel Rises – Kneeling,toes tucked under or top of feet stretched on mat. Keeping the knees slightly apart push hips forward, lean slightly back and take fingerstips to grab hold of ankles or touch the heels. Arch the back letting the head roll backwards and try tighten your buttocks further as you stretch the front of the body. Expand your chest pulling shoulder blades together.Focus on the stretch. You can make easier by tucking your toes under or make it challenging by placing fingertips on the tip of the toes.

To come out of this pose,lower buttocks,roll head back up, relax hands and lift one hand off then the other. Repeat the move and have fun! P.S not good for the weak hearted. No really!

20170624_125458

5.Salutation Pose – this has proved challenging but the energizing effects become obvious quickly. Squatting, knees and feet in same direction. Place elbows inside knees and as inhaling bring palms together in namaste pose, looking up if possible. I usually use this opportunity to push the knees out a bit, stretching the inner thighs. As you exhale,  bring arms to touch floor with fingertips, head bowing down.

20170624_125545

Warning: Squats are not ideal for hernia or prolapsed uterus.

 

 

On practice & inspiration

After doodling here and there for years I finally decided to give proper practice a go and ventured out to art classes,drawing meetups and life drawing classes in Auckland.Experimenting  started  with oil painting, moving to acrylics, water-coloring and hung on drawing/sketching now, purely because this requires lesser tools and patience.

No doubt practice has improved me and helped me discover my preferences. Love love love charcoal and think putty rubber’s the handiest thing ever!Still don’t remember pencil names and I’d take figure drawing over anything!Of course, as would be the case for everyone, mood and muse play a huge role too and getting inspiration from fellow drawers – of course not forgetting Instagram sharers.

Some work so far with about a years on and off practice:

Pencil, pen and charcoal:

20160710_140452

IMG_20160616_164038IMG_20160509_224806IMG_20160502_221454

IMG_20160621_212517

Angles are fast becoming a favorite:

20160801_20224020160803_201838

Playing with watercolor and indefinite lines:

20160710_171528

20160711_21171020160711_201424

Then why not do a self portrait….

Final

 

J.K!  haha 😉