Tag:

yoga

The most important muscle?

by Monica Øien 23. April 2017

written by Monica Øien

Would you like to know something new about your inner core, your integrity, about who you really are and how you put down those limits and listens to your own needs and desires? I guess the answer is yes. But at the same time I guess you are a bit surprised when i challenge you to dig deeper in to one muscle – the most important of them all. I that i actually mean what I say. After I started investigating the ILIOPSOAS I finally got the broader picture. Psoas is pretty complicated and exciting at the same time. It represents the midline, your core and it is the messenger communication from your deepest self. Not every one will share these thoughts, but feel free to continue reading in case you thing there might be some sense in these experiences I have had here in California.

When you start working on your Psoas muscles you will at the same time stop living on the edge of pains and challenges, and start blooming from within becoming more of the person you truly feel you are.

Unfortunately we pay to little attention to the Psoas. Psoas is short for iliopsoas and consists of two integrated muscles; the psoas major with origin in the lower back and iliacus wirh the origin in the pelvis. Its the deepest core muscle we have and its placed on the front under the abdominals connecting the spine to the legs.

http://monicaoien.no/2016/12/09/sjelens-muskel/

It will benefit you if you suffer from lower back pain, anxiety or kneetrouble. Still many therapists “forget” to even mention this muscle. “glemmer” å nevne denne muskelen. It can be overwhelming and emotional to start the work of getting to know your Psoas. You will about your pattern, the way you move and practice (especially yoga and pilates) and learn that in many exercises you contract your core in stead of relaying on your skeleton to support you. I recommend you to stay openminded and curious in order to bring your work (out) to a next level. This will bring more stability in your body.

Pic borrowed from www.pinterest.com

How to spot your Psoas:

Imagine your body is like an onion. You start peeling the first layer which is your skin, then the next which are your frontal and posterior abdominals and the obliques. Then the next and even deeper you will find the intestines, and the the back muscles. Continue until you reah the core of your skeleton. This is where the Psoas muscles are on each siden of the spine. Connected to the 12th Thoracic vertebra and lower back through your pelvis and then finally attach to your femurs. In fact, they are the only muscles that connect your spine to your legs. Your psoas muscles allow you to bend your hips and legs towards your chest, for example when you are going up stairs. They also help to move your leg forward when you walk or run. The Psoas is activated in almost every asana in Yoga. All these exercises will be performed better when the posts is stretching. But in the backbends the posts need to be firm and stretched to maintain the stability of the spine.

This information is mechanical. But to truly understand the psoas you need to connect to the process also. The Psoas is representing an inner journey. Usually its not the muscle itself which is the problem. But it´s a messenger from the nervesystem and it can be really helpful learning to interprete the pain its sends out instead ignoring it.

Liz Kock has written The Psoas Book and she claims that one should not have the psoas manipulated by others. In the book she inspires us to selfadjust ourselves when its not working. She thinks its more important to work on self healing to build up a deeper intuition, sensibility and body awareness. But professionals have different opinions and I have experienced that through my chiropractor I have actually been able to located and be aware of where the muscles are connected.

Some exercises to find and connect to your Psoas:

Øvelse 1: Intuitive water floating

Floating in a pool while supporting one leg to the edge or the stairs can be helpful. Allowing your body to float and move from side to side and surrender into the natural movement. Be playful and openminded and let the instincts lead your body. Maybe you are able to visualise how the muscles work and comment, from your posts, to your back, to your legs and core.

Flow

Øvelse 2: Intuitive yoga

No asanas or specific movements is leading, only you through your body instincts. Stretching, dang´sing, swinging, bending and playing, like a cat or a dog in the morning performing their first stretch or downward facing dog.

Øvelse 3: Knee Float

The goal is here not to trigger the hip flexors, but release the tension. Lay down on your back with both feet on the ground. Now place a ball or a towel behind your knee and squeeze. Keep your spine in neutral position and make sure you feel the connection to the ground. Lift the leg where you have the ball using the back muscles of your core and not the leg. The goal of a knee float is to connect to and use your psoas to lift your knee into the air. Repeat this move 10 times on each side.

A ball or a towel under your knee

Some facts:

when tight its disturbing your digestion
connects to the diaphragm and affects your ability to move and breathe
when you are stressed the posts contracts and more stress will arise
triggering the fight/flight modus signalising that your body is in a constant danger
when you suffer from stress your psoas will be

The same contractions also occur when:

- you sit for long periods of time
- engage in excessive running or walking
- too much sit-ups
- sleep in the fetal position

This is what my chiropractor Dr Neal Barry says about the Psoas:

“It starts on the sides of the vertebrae, and the discs, and attaches to the top 1/3 of the femur (at the trochanter) Psoas is a major power generator of the lower body. It is the muscle that joins the trunk to the lower extremity, and connects the back/spine to the front. It is a hip flexor, but does other actions as well. If you leg were to stay stationary, and one psoas were to contract, it would tilt the spine.

Psoas hypertonicity / chronic tightness will lead to lower back pain because of how it spans the entire lumbar spine, and b/c of it’s attachments to the disc, that it creates compression to these discs, leading to painful sensations. These would typically be worsened by both prolonged sitting, and by vigorous exercise.

The antagonist to the psoas complex (hip flexors) is the glut maximus (hip extension). So, a combination of weak gluts, and hypertonic psoas muscles is a recipe for lower back issues. This typically results in that anterior pelvic tilt presentation. “

Its a good idea to analize if your psoas is short and tight, if so your could try these exercises:

http://monicaoien.no/2016/10/24/3-ovelser-for-ro-og-styrke/

But if its weak and even over elastic it might need strengthening.

Good luck in your own posts journey!!

Best wishes

Monica

Sources: Notes from lectures at White Lotus Foundation by Ganga White and Tracey Rich and The Psoas Book by Kiz Kock

23. April 2017 0 comment

Spirituality workout

Vanity Fair at SoMe

by Monica Øien 11. February 2017

written by Monica Øien

There are many, myself included, who uses SoMe in order to spread a message, engage or even work with charities. I am really trying to be mindful about my posts not only beeing about only me, but rather about a subject or a cause. Obviously out of my business point of view I am here to sell something, after all I am a jewelry designer and a studio owner. But still, my wish is to be an inspirator and teacher, sometimes it works out well, other times I feel naked and responsive to whatever kind of critic they might arise. Welcome to the world of social media. I need to deal with it.

yoga mon The fitness/yoga/pilates/body has become a huge industry and we post pictures from beaches and mountaintops, yes we sell ourselves. Which reminds me to do some selfreflectional work and ask myself: How do I lead people? What am I leading with? What are my wishes? More followers? Or simply share from my own experience and wisdom? Perhaps something I learned lately? Is there some kind of surrender to it?

It´s a dualistic answer to this cause I want to do my job and share stories about bodywork, food and meditation.

I want to share from my heart and not from an ego place only expecting likes on the posts. The way I do this is that I spend some time reflecting about what to express and share, then I post it, and then I try to forget about out for the rest of the day.

I notice that the posts which are least ego driven tends to get more attention.

Instagram “fitness” is not about having a body, cause we all have a body. Its more about doing amazing things which inspire us to be present, curious and grateful. Without judging, without discriminating.

This is not my first yoga challenge to attend on instagram. But when these 3 girls Ingrid Loe Holand, Johanne Karbøl and Kari-Anne Bains from Global Yoga Trondheim contacted me and asked me to be a presenter and sponsor I responded positively on their cause. The theme is discrimination and the tool to get in touch with our ethical compass is using yin yoga poses.

How effective do you consider a Yoga challenge on instagram to be ?

We are able to share our message about social and human values through the challenge. The organisations get an extra attention and recognition for their work. And we can collect money which help them continue the great work they do. We are trying to reach out to many people in order to share as many posts as possible.

Global Yoga Trondheim connected with so many people on the instagram. We are also co-working with some famous people which helps us to spread the word.

For whom is this challenge?

Its for all to participate. Our goal is to be low key and easy to access. We want to include as many participants as possible. We focus on using yin yoga poses because we all need more balance in life inspiring to reflect upon nniversal life principles as acceptance, confidence, patience, no-juding attitude.

What is the ambition?

We want to rise awareness about discrimination, but also what discrimination is not. We are donating money to an organisation ” Skeiv Ungdom” (queer youth). We believe that all people are of equal worth. No matter.

What is discrimination?

Well, the opposite of discrimination is generosity, tolerance, kindness, acceptance, compassion, self-worth, equality, love to yourself and others. to be yourself. To have the space to be yourself, to have the courage.

If you want to read about earlier yoga challenges from Global Yoga Trondheim you can click here:

vær et medmenneske

How can yoga contribute to more peace and love in the world?

In yoga you work with yourself to find inner peace and the source to vitality. We would define this to be happiness or bliss. We all do have an ethical compass and yoga with all the elementary principles can help you find this instrument.

Why yin poses?

Yin yoga is for everybody. No pressure, expectations and not even yoga skills are needed. Its all about confidence, acceptance and patience. The poses are easy to do and follow.

Best wishes Monica

If you want to join this challenge, please follow these girls and @globalyoga.trondheim on instagram, they will guide you on a daily basis, all you have to do is share a photo using the tag #whydiscriminatewheyoucanyoga :

@karrings

@sunshine_yogini

@johanne.k

My clothes are from Casall Norge @casalltraining

11. February 2017 0 comment

Spirituality workout

Gratitude training

by Monica Øien 22. January 2017

written by Monica Øien

I have been part of a yoga challenge lately where we would post a picture on instagram and write about things we fell grateful about. And because I am currently studying the Chakras I felt like sharing some thoughts. Sometimes it is a bit difficult to feel and see what to be grateful about, other days its easy. The days you really struggles it might be smart to start with your breathe focusing on little positive thing and you might feel gratefulness arising, spreading around in your body a tiny bit. One good emotion might lead you to another good emotion.

Good emotions to be grateful for might be to be able to get up in the mornings, using your legs and hands. Maybe move the focus from what you dont have to what you actually have. Another to what you can do instead of what you cannot do.har. If you manage one push up from your knees its really good to think positively about that instead of criticizing oneself for not managing a straight one.

Kanskje du vil investere i en bok eller kort som inspirerer deg

My rituale:

Every morning when Iwake up I start the day reading some positive food for the soul. This is my routine and channel to find this joy and allowing it grow inside. Further down I will give you 3 examples on how to train to become more grateful. But first I would love to share a little interview I did with my pranic and chakra healer teacher Lani Reagan.

– Many people seem to lack ability to see the good in life – what do you think would be a good way to change the mindset from negativity to find more gratitude?

Gratitude is something we choose to become. Instead of finding it, simply be it. Being grateful is only difficult when we are choosing to stay in our mental suffering, complaining, or lamenting. Even instances where there is outright oppression and physical limitations, gratitude has the ability to preserve the spirit of a person, changing their frequency and how they are received in the world, as well as changing their degree of receptivity. When we fail to have gratitude we close ourselves off from receiving. The mistake is in believing that if we re-hash the details of our upsets, we will somehow find relief, but we are by-passing one of the most effective tools by failing to be grateful. In so doing we can build a strong mental pattern towards negativity and inner suffering. Only when we become open to real relief, can we choose to be grateful. If all you have to be grateful for is the breath that is moving through your body, that’s a good enough place to start. Plus, understanding that we can be grateful that our lot isn’t as bad as someone else’s, does put things into perspective.

– When one starts feeling more gratitude, what happens then?

Gratitude is like a magnet that draws our greater good to us. When our egos are too invested in being right, as the mind complains about our circumstances, we become a magnet for that type of suffering to appear in our lives over and over again. Only when we are grateful for the good in our lives no matter how small, does the Universe begin to bring us more of that good in larger amounts. If you give someone a gift and there is no gratitude, how much will you be moved to give them a gift in the future? So it is the same in setting ourselves up to receive more, by being grateful for what we already have. As well, even the words, “I am grateful” are more potent than the words, “I have gratitude” for saying “I am” and using an active form of the word induces change in mindset. You can even experiment with practicing to be grateful while noticing what happens when you move through your day. You may be surprised at the opportunities that come your way and the people you connect with.

– What happens with the energies and chakras when you change your mindset?

Our chakras are the means by which our bodies have access to clean Life Force (chi/prana/ki) for healing and wellness. When our chakras are congested or depleted through stress or trauma, our bodies decrease in their resiliency. When we apply the act of being grateful and having an over all attitude of gratitude, our heart chakras expand. This expansion makes us feel more peaceful and open. Simultaneously, the solar plexus expels out the dirty energy that comes with stressful thought patterns. Our overall vibration then shifts and this vibration is what goes out into the environment co-creating improved positive experiences that tend to multiply the more constant our state of gratitude becomes. It’s easy to forget to be grateful, but well worth remembering when we hear ourselves overly complaining or venting.

Fra workshop denne uken på Paradise Found

– What does gratitude mean to you?

Gratitude is more than being grateful on occasion. I have noticed that being grateful has become so ingrained in my neurological system because I’ve had constant opportunities to practice through the “obstacle courses of life”, that I regularly feel light and radiant. My ability to weather the down times seems stronger and my state of inner peace more sustained and anchored. As well, I usually, instantly see the larger purpose and the good in an event, no matter how bad it appears to be or feel in the moment. Thus, gratitude is not only a way for me to maintain positivity, but it has increased my degree of intuition. My ability to peer deeply into a matter has sharpened. Gratitude to me means receptivity and it’s more fun being receptive than it is being resistant. It’s my happiness key!

På foredrag med Lani. Takknemlighet!

If you would like to learn more about Lani Reagan check here:

http://www.dynamichealingtherapies.com

3 tips about how to achieve more gratefulness in your life.

Write down in a favorite little book what you are grateful for. There are many ways to do this. You could choose to make it a rituale in your life for instance on New Years Eve writing down 5 things you felt grateful about that year. Or you can make this a weekly (pick a day) – what was I grateful for this week, Its super to include your kids. Or maybe when you open your eyes in the morning reflecting upon something you truly feel grateful for. This will help focusing more on the good than the lacks in life.

Deepak Chopra recommend in one of his book to do a gratitudewalk, in a park, in the neighborhood, around the office building or in nature a pace for about 20 minutes. Pay attention for you senses, what you see around you, smell, feel, hear. This will open the contact to the world around you.

Make a decision about beeing positive to what surrounds you when you wake up. The more you focus on the positive things around you the more you will feel you are present here and now. Your spiritual side will awaken and your days will feel more intense and better.Your humanity will get boosted.

Hopefully you got some good ideas about being your own positive magnet for yourself and open up to more joy and appreciation in your life.

Would you like to read more about positive tkinking?

Hvordan være positiv til din egen kropp

Best wishes Monica

22. January 2017 0 comment

Spirituality workout

The Yoga High with Maria

by Monica Øien 20. January 2017

written by Monica Øien

I have always had this love-hate relationship with YOGA!! I started my training back in 2001 at a studio in Oslo http://www.yogasenteret.com At this time really needed yoga due to my stress at work, totally exhausted and raising up my son alone. My working days seemed to last forever. At one point (and actually during several years in the TV business) one day could be like this (hold your breathe):

I got up at 07 am, took a shower, prepared breakfast, biked my son Max to Kintergarden, continued to bike to work, 40 minutes uphill to work, worked full day (of course), biked home- thank God – downhill for 15 minutes, picked up kiddo, prepared dinner, attended sports- and activities, came home, snuggle time, reading, putting kiddo to sleep, baby sitter arrival, biking uphill back to work, editing until midnight, swoon in bed, sleep. Then repeat the next day.

When you are in your 20 íes your body might handle this stress for quit some time. Until it stops. Well this speedy lifestyle brought me to the yoga studio. I was tired. We meditated and did a lot of classical yoga poses (quit boring to be honest). I dedicated a lot of time teaching my body and soul how to de-stress. It was good for me.

In recent years, I indirectly worked a lot with yoga, partly because we teach yoga at my studio in Oslo The Room and partly because of my own curiosity. I have also had the pleasure of working together with Maria Furst. She has choreographed several yoga films for us at www.webtrening.no – and I have traded with her through the online centre in my own living room. These days I live in California and yoga in America has inspired me in new ways. Finally I feel yoga also can be a workout, I even get warm and sweaty while practicing. Here you can read about my meeting with yoga in California:

http://monicaoien.no/2016/11/21/happy-healthy-california-yoga/

Suddenly there eas a new dimension and understanding about yoga, and I couldn´t really catch it. I ordered Marias book and contacted her for an interview, wondering about how her introduction to yoga was while she was living in the states.. Maria Furst moved to San Francisco when she was 36. After an injury she “bumped” into yoga, she felt a break through and today she is a teacher in Oslo. Here she is sharing her journey. And she actually had the same fee,ling like me, after hurting her knee she needed to do something and the answer was yoga. Obviously for therapy not for training. But she got that wrong.

What inspired you to start practicing yoga?

– I did a lot of aerobic and spinning in my twenties, the harder and longer classes the better. Then I started running (jogging), eventually every day up to an hour. When we moved to San Francisco in 2011, I began a daily routine of running up and down the steep, beautiful hills. Eventually my knee started hurting, and I realized I had no other choice than to try yoga. I was not excited, as I thought it would be super boring. Luckily the universe brought me to Lamott Atkins, who ran Bikram Yoga San Francisco. He added a special flavor to the Bikram-sequence and taught it in a soulful way. I was surprised to feel how hard and physically challenging yoga was. I was hooked after the first class. Ever since I have done some sort of yoga almost every day.

What is a yoga breakthrough?

– To me it describes when the body resolves the puzzle of a pose, which parts has to contribute in what way to form the asana. Take Bird of Paradise (pictured below) for example. When the joints are opened, strength, focus, balance and flexibility is developed enough to bind the hands behind the hips, lift the torso, straighten the spine, open the chest, kick out the leg and finally spread the toes on the lifted foot while breathing in a slow and steady pace, it feels like a breakthrough. That said, an asana is never ending. You are constantly in a process of adjusting and easing into the pose.

mariayoga_03 Why do ww easier get hooked on yoga then other types of workout and fitness?

– Because a yoga practice contains so much more than the mere physical part. The feeling after a yoga class is key. I’ve heard it described as «the yoga high» , which explains why you get hooked on yoga. One reason for this feeling of clarity and quiet mind is that we work with the nervous system during our practice. The way we learn to master our breath and use it to help us through the difficult asanas, mirrors how we can use it to master difficulties in life.

How does yoga infect your soul?

– I’ve given that a lot of thought! At least it would’ve been a good idea in my case. For many years I had a complicated relationship with my body, at the same time I was stressed out, afraid of dying (in plane crashes, by terrorist attacks, of scary diseases and other stuff beyond my control). Let’s just say I’ve had my fair share of everyday neuroses. I’ve had a therapist trying to help me, without results. However, after I started practicing yoga, my head feels cleared from all this mess. It’s as if the vigorous vinyasa practice cleans my mind. Yoga is my natural antidepressant.

You discovered yoga in California, (me too), what do we lack back home in Norway?

– Yoga doesn’t seem that serious or pretentious in the US, maybe because it’s had more time to settle in over there. I believe the americans have done a great job adjusting yoga to the western world, without neglecting the indian tradition. They’ve made a nice synthesis of ancient and modern. It seems that Californian yoga has evolved into its own identity, being alignment based, yet playful at the same time – instead of clinging to one tradition or one way of explaining things. At least that’s my impression. Americans are curious, precise, practical, down to earth, yet open – and these traits mirror the way a lot of the teachers I’ve had the pleasure of learning from communicate yoga.

How do yoga replace religion?

– As we use the term in Norwegian, spirituality is a difficult word with a lot negative connotations to me. But, I do believe that we all have a higher self, a deeper sense of «I», that is more or less constantly being overshadowed by ego, fear, attachment etc, and that these emotions are to blame for our suffering. And I do believe in the idea that if we all work on ourselves to peel these layers off, and at the same time start treating each other with compassion and understanding, the world will be a better place to live. If we want to stop Mother Earth from going straight down the drain, we better start digging deep in our selves to find a feeling of connectedness – to each other and to the nature we live in. You can say I’m a dreamer. But I’m not the only one.

For who is this book?

– It is for everybody – yoga skeptics, yoga lovers and those in between: People who want to try yoga – and those who already have a yoga practice. But my 10 vinyasa sequences are meant for yoginis who prefer strong flowing classes. For those who solely want to stress down, I’ve added 8 restorative poses to chill out in.

teknisk_134 What to you recommend for a yoga beginner to get started?

– Don’t take it so seriously! Yoga isn’t scary, mysterious and odd, even though some Norwegian people still seem to think so. Start with an intro course at your local studio. And of course I recommend beginners to read my book too.

How often should one practice in order to feel progression?

– I recommend practicing every day! But it doesn’t have to be for a long stretch of time. I’ve made a 20 minute program called «Morning routine», and if you squeeze this one in before showering in the morning, you’re already there. But this might only be possible in my dream world. I have students who come to my classes once a week, and they make a lot of progress during a season. However, if you really want to go deeper into your own body and yoga practice, I would do no less than 60-90 minutes 3-4 times a week.

Many people struggles with week hands and knees, how do we prevent injuries in yoga?

– Being taught in California, I am an alignment based vinyasa teacher. This means I’m working with modifications and verbal adjustments during the flowing sequences to prevent injuries. In the tradition I follow it is important where the knee is placed in relation to the ancle and hip. And how you distribute the weight in your hands/fingers is crucial. I am super picky with my own students, and they appreciate my approach. There are injuries in yoga, and they often come from misalignment or pushing to far.

Some times people spread to mane picture-pose perfect on? Is yoga in danger of loosing its core values?

– Like I said earlier, I practice yoga to keep me sane. The physical visible results are subordinate to me. I used to have a tricky relationship with food before i found yoga. Now I am only focused on treating my body right and to give it the best environment for optimal function. This is one of the most beautiful things about yoga: You use your body and breath to set your mind straight. Meanwhile you learn to accept yourself and your limitations. At the same time you evolve gratitude towards your body and the awesomeness it can bring you into. I never count calories, I stepped off the bathroom scale a long time ago and I have no idea where my pulse is at during classes. The only thing I care about is that my body is making me able to live of my big passion, and I feel so lucky doing that!

How do you think yoga looks like within 10 years?

– In a world that gets more stressed out and fragmented every day, I both hope and believe yoga will grow stronger everywhere. A yoga practice covers the need to zone out, but it is also great tool to manage stress. At the same time as it keeps you in shape and enhances your flexibility. I don’t know how anything could be better and more relevant in these challenging times. Research shows that 36 million americans practiced yoga on a regular basis in 2016. That’s an insanely amount of people! And as Vinyasa is the most popular yoga style in the US, I do believe Vinyasa will grow bigger in Norway.

teknisk_010

teknisk_007

Hunden som ser ned med bøyde knæ

THREe COOL YOGAFILMs (from Maria´s book)

Kumaré, Vikram Ghandi (2011)

Ram Dass: Fierce Grace, Mikey Lemle (2001)

Yoga Unveiled, Gita Desai (2004)

………

Well if you dint get “The Yoga High” yet I can assure you that it is quit normal. It takes time and especially with yoga and other teqniques where we paralelly work with the nervesystem. (garuda, pilates, tai chi). But One thing is sure, we should let go of all our expectations and surrender and listen to the body. Yoga is both an internal and an external journey. And it will for sure challenge your patience (at least mine). I am very grateful for the knowledge I have from America and super happy to follow Marias world also.

If you want to order the book, click here:

https://www.haugenbok.no/Generell-litteratur/Fritid/Yoga/I9788272016356

bok

Best wishes & Namaste,

Monica

Photo: Oda Berby

Maria on Instagram: @mariafurstyoga

20. January 2017 0 comment

Spirituality workout

rain, sunsets and studies in California

by Monica Øien 13. January 2017

written by Monica Øien

I am chillin in front of the fireplace wearing a beachskirt, tank and a homeknitted scarf! I am writing about the weather and some other stuff. Currently I am in between houses and stranded on a beach. Living this close to the ocean surely affects me. Its only 20 steps to the oceanfront where giant surf waves is flooding the beach.

Havet synger utenfor vinduet her

I have never stayed so close to the sea before. When I go to bed in the evenings I fall asleep to the sound of waves and wind in the palm trees, a gentle whisper that has a calming effect on me. Sometimes the sounds awakens me and I am afraid the waves will wash into the ground floor. Just outside the house there are dunes that protect for any small tsunamis.

The last two weeks the waterfall have been enormously. I was not prepared for the rain so I have been running around in flip flops and raincoat. This morning we managed to get drenched in the few meters from the house to the car.

Wet but pretty happy with his lunchbox off to school

The rain plays an hugely important role here were soil and rock are suffering from drought and high fire hazard. Rain, thunder and lightening, storm and small streams is my life right now. I lovet it, remembering college days back home in Bergen, it actually makes me feel even more at home here.

Well, enough about the weather. I actually wanted to share with you a bit of what I am doing here after soon 1/2 year in Cali..I can literally feel the time fly. But I utilize every moment of the day to explore and find my tribe and mojo. I get up early, preparing brekkie and bring kids to school. During the week I will visit at leasts 2 new studios (mostly yoga and pilates) to find inspiration and to gather my ideas. Once a week I have lectures with my Chakra healing teacher Lani Reagan. This includes an hour of daily “loving kindness” meditation and practicing healing sessions.

Leaded meditation

Sometimes I manage to do only a short meditation, and some days I skip.

I am doing the YTT – finishing this spring. I write my blog (and more) and work on instagram for about 2 hours daily. Once a week I am working on the new concepts (“spiritual fitness”) and the plan is to bring some trendy news back to Norway this fall. I do meetings with my colleagues back home – manager Celin Roppen and partner Rikke Schillinger at The Room. One day each week I do Skype workout and coaching with some of you guys back home. I meet incredible talented instructors here which I am filming for the online workout company webtrening.

It is almost impossible to render my enthusiasm for all the knowledgeable people I meet here.

To sum it up, I am as busy here as I was back home, but filled with joy, love and gratitude.

God´s Nature

After a long day with Chakra healing and yoga with my teacher Lani the sun glint from behind the clouds. I guess I have until now seen about 150 sunsets, revealing themselves in a purple, pinkish, orange gold painting – glittering over the ocean and the sand.

Naturens skatter og en solnedgang uten filter

Mahatma Gandhi said:

” When I admire the wonders of a sunset or the beauty of the moon, my soul expands in the worship of the creator.”

Skjell på sanden

For the first time I discovered the “Giant Pismo Clams” this afternoon. People get them from under the sand here right on the beach, even though its not actually Pismo Beach:-)

Lukten av livet under vann

I am facing west, tonight the clouds looked like a painting by Rembrandt. When I turned my face east this is how the clouds looked like:

The little surf town is colored by the magic light from the sun

Rembrandt Clouds

It´s in the little things the strength lies. By searching one little heartfelt thing each day you will explore your body and mind getting to know yourself deeper. You will feel more harmony with yourself and with the world around you. It might be the sunset, or even just a quit moment, music or connection to Mother Earth. This is a way to heal yourself.

We usually stroll the beach until the sun is set. It´s a magic moment for all of us and this evening Michael and Johnny celebrated this experience with a little star!

Stjerne barn

Best Wishes Monica

13. January 2017 0 comment

Spirituality workout

The muscle of the soul

by Monica Øien 9. December 2016

written by Monica Øien

Psoas Major, psoas minor and iliacus together makes iliopsoas which is our main hip flexor. Some people call the Psoas major the muscle off the soul because it connects you to the moment of here and now while experiencing a deeper releasing stretch. This blog is about stretching the psoas in order to reduce stress in our lives.

The muscle is placed close to your hipbone and it affects your flexibility, balance and the connection to your joints. The Psoas muscle helps us standing in an upright position, and its actually this muscle which kicks in when you are about to move (before the bigger muscles take over). When you experience pain here it can give you a pinch sensation or sometimes even like menstruation pains.

Its also possible to do “pranic healing” – or energy healing at the psoas. You will feel better mentally because our bodies are connected to our mental life. This is where the psoas plays an important role, releasing tensions here will positively affect your mental, physical and emotional health. You will also release stress.

Psoas er den eneste muskelen som har en forbindelse mellom ben og ryggrad

Anatomisk fungerer psoas major (iliopsoas) som et bindeledd til dyp hoftemuskel, og til torso og bena – noe som gjør at du kan stå oppreist og gå, sykle, løpe og bevege deg. Det er med andre ord en muskel som brukes absolutt hele tiden og derfor setter det seg mye stress her som kan være gunstig for helsen din å få strukket ut.

Bruk bøker eller en yogablokk for å komme dypere i strekken, du vil uten tvil kjenne hvor det trengs mest. Bli der og pust

Pusten

Når du blir i en psoas strekk så forsøk å ikke fokusere pusten til smertene men heller til de stedene i kroppen det føles behagelig. Vi vil ikke fokusere pusten vår til smerten.

En pusteøvelse

Start ved å puste sakte inn på 6 tellinger, så blir du der og holder pusten på 3 tellinger før du igjen på en utpust teller til 6, bli igjen og hold pusten i 3 tellinger. Dette er en runde. <repeter gjerne 5-6 runder mens du strekker.

Ved å sette et element mellom knærne og presse lett flytter du strekken litt innover. Føl deg frem

Smerter i nakken

Har du smerter i nakken kan det faktisk også hjelpe å tøye psoas major muskelen. Det kan hende det kniver litt i korsryggen så lirk deg forsiktig oppå blokken. Jeg starter med to bøyde ben og så fører jeg det ene benet strakt ut og slipper det forsiktig ned i bakken. Det sitter så mye følelser i hoftene og derfor kan det i starten kjennes ganske sterkt, men om du gir deg selv til og blir i pusten din vil du etterhvert kjenne en mental frigjøring. Mye av det mentale stresset, fysikk og livsstilsvaner setter seg i hoftene og det er først når du begynner å strekke at du kjenner hvor stramt og ømt det egentlig er.

Du kan selv velge hvor høyt du vil heve hoftene. Kanskje er en bok nok for deg?

Spesielt nå i julen der vi stresser litt mer enn det normale, der vi kaver for å finne gaver for å tilfredsstille mange mennesker rundt oss kan det være særdeles godt med en psoasstrekk. Jeg anbefaler deg å velge noen av disse øvelsene men forsøke å ligge opp mot 20 minutter sammenlagt i strekken din. Slik at du merker at ditt kroppslige, følelsesmessig og mentale julestress slipper tak. Dette er godt for hele deg – og faktisk også for de rundt deg fordi du blir litt mer rolig og fornøyd. Sett gjerne på litt musikk som snakker til sjelen din.

Du kjenner kroppen din best og du vet hva som trenges når du er i strekken din

Lurt tips

Om du ikke føler for å strekke kan du gå litt baklengs. Det er faktisk også god medisin for psoas major stress.

God klem fra Monica

9. December 2016 0 comment