Thursdays Pilates PLaYDaY!

Thursdays Pilates PLaYDaY!

This weeks exercise is called 'The Scarecrow'. Aimed at improving the strength and mobility in the shoulder blades and upper back.
Lye face down (can rest forehead on a rolled up towel). Have arms resting on the floor with elbows and shoulders at 90 degrees.
Connect your core muscles. 
1)Rotate your hands upwards so lifting your forearms but keep your elbows down.
2)Hold for 3 seconds then squeeze the shoulder blades together and lift the arms off the floor and breath in (without losing the 90 degree angles).
3)Slowly lift your chest off the floor as you breath out
Make sure the lower back doesn't move (keep the core muscles connected)
Slowly lower back down to start position and repeat 8 times
Note: Ensure you are facing downwards the while time so not to strain your neck

#Pilates #WellbeingWinnie

Skin Benefits Of The Humble Banana

Wellbeing Winnies Daily Wellness, Prosperity and Health Prescription!
November 23rd

#Skin Benefits of the humble #banana

#Vitamin A gets rid of dark spots and #blemishes. Evens out rough skin.
Vitamin B delays aging, lessens dryness, #moisturises and lightens skin.
Vitamin E works to Combats free radical damage, boosts the skin’s natural sun resistance, prevents and diminishes appearance of #wrinkles
#Potassium gets rid of dry skin by moisturising and #hydrating skin cells.

Use your browning banana to create an effective #facemask, using ingredients found in your cupboard.
#honey- absorbs and retains moisture, hydrating the skin and enhancing your natural glow. Lastly, a touch of #lemon juice- exfoliates the skin, reducing the appearance of #scars and ac

1 x Banana
1 x teaspoon honey
1 x good squeeze of lemon

Mash and mix together the ingredients, apply liberally to the face and leave on for 15 minutes. Wash off with a warm damp cloth

#WellbeingWinnie

Thinking of Winnie: Rosemary The Healing Herb

Thinking of Winnie: Rosemary The Healing Herb: #Wild #Herbs #Rosemary has been used since ancient times for a variety of purposes. The #Romans used it frequently in religious c...

Rosemary The Healing Herb

#Wild #Herbs

#Rosemary has been used since ancient times for a variety of purposes. The #Romans used it frequently in religious ceremonies. It was also used during wedding ceremonies, food preparation, cosmetic care, and #medicinal #herbal care. Rosemary plant and its extract were also used by the ancient, #Egyptian civilization as incense.

Rosemary contains substances that are useful for stimulating the #immune system, increasing circulation, and improving #digestion. Rosemary also contains anti-inflammatory and anti bacterial compounds that may make it useful for reducing the severity of #asthma attacks and infections.

The skin care benefits of rosemary range from moisturising your skin and supporting healthy #collagen development to fighting off skin-damaging free radicals. Rosemary oils help with cell renewal, it re-hydrates and tones your skin. It help removes wrinkles and bags on the skin, keeping the skin taut and healthy.

#WellbeingWinnie

#yoga #health #healing #focus #productivity #beauty #herbal #fitness #Cleanliving #eatclean #wellness

Youthful Yoga Monday

Youthful #Yoga #Monday

Seated Cross Legged Twist - Parivrtta Sukhasana

This #twisting poses compresses the internal organs, releasing toxins and cleansing the body. The massage on the internal organs stimulates the digestive system. Twists are beneficial for #abdominal #health and this pose incorporates a side stretch that opens the chest.

Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs.

Place your right hand on the floor behind you. Bring your left hand to the outside of your right knee, exhaling as you gently twist to the right. Inhale again as you lengthen your spine, and exhale as you twist deeper and draw your shoulder backwards. Gaze over your right shoulder. Do not push hard against your knee to force a deeper twist.

Keep your collarbones broad. Do not round your shoulders and sit up straight. Do not lean your torso forward in order to obtain a deeper twist. Instead, twist only as far as you can go while keeping your head aligned directly over your tailbone.

To help maintain a straight spine place your back hand close to the body on the floor and use the arm as structure to hold the back up straight.

Hold for up to 10 breaths.

Exhale as you come back to the center.

#WellbeingWinnie

#hatha #yoga #health #flexibility #Strength #Meditation #fitness #healing #Holistichealth

Thursdays Pilates Playday!!! with Alex Barnes

Thursdays Pilates Playday!!! 

- With Alex Barnes

Pilates isn't just about 'strengthening the core'. It's also about keeping the body mobile and supple and being able to move parts independently of other parts, (not in some weird double-jointed way!). For example, can you move your thoracic spine (upper back and rib cage) whilst keeping your pelvis still? We need flexibility in our upper back to help with postural problems and if we don't have mobility there, our lower back can over compensate by moving too much, then we get aches and pains.

Try this exercise. Start on all fours with a flat back, hands under shoulders and knees under hips. Connect your core muscles (as explained in previous #pilates posts). 

Take a deep breath in as you rotate to one side leading with your shoulder blade then elbow (see photo). Try to turn your upper body as much as you can. At the same time think about your lower back and pelvis - try to keep this completely still by keeping your core muscles connected. 

As you breath out, rotate back to start then reach your hand through to the other side, again keeping your pelvis still. Stay in this position for another couple of deep breaths in and out. Try not to shift your body weight from side to side.

8 on each side everyday.
#WellbeingWinnie

Put A Little Spice In Your Life

Wellbeing Winnies Daily Wellness, Prosperity and Health Prescription!

November16th

Check the cupboard for #cayenne pepper!

Cayenne pepper is perfect for improving internal warmth during the colder seasons especially when the body is feeling sluggish. You may be surprised to learn that this pepper whether fresh or in powder form helps to reduce bone destruction and is one of the best remedies for #inflammation. Cayenne helps to:

Soothe throats

Reduce #inflammation in the #stomach and intestines by exciting secretions which help the inflamed areas.

Helps #jaundice, flatulence, #rheumatism, gout, #skin disorders, constipation.

Helps with #blood purification.

Acts as a catalyst and increases the effectiveness of other herbs

Rich in #Vitamin A and C

Has the complete B complex

High in #calcium and potassium

Has been known to stop a heart attack in 30 seconds...... Wow!

The recommended dose is half a teaspoon taken with either hot or lukewarm water. If this is taken on an empty stomach pain can occur, this will usually subside after gases have been expelled from the body. Frequent use will reduce any painful side effects, however cayenne pepper mixed with ginger or black pepper should reduce any painful side effects.

Externally used for swelling and joint pain by stimulating the skin and internal vessels. For sore throats mix cayenne with vinegar and salt