RollingSands Harmony Blog

Manipura/The Solar Plexus Chakra: Located at the solar plexus. This chakra is the center of energy,vitality, desire, and power. For a quick overview of the Chakras.

Enjoy the following two-minute video for your Solar Plexus Chakra, or the Third Chakra.

Here’s a video on using a wobble board for rehab purposes. We’ve touched on some of these exercises and benefits of the wobble/balance board in a prior post, but sometimes it’s easier to understand when we see a video versus just reading instructions.

You can use a balance board as shown in this video, or a balance disc as well. Our balance board has a round base in center underneath that allows you to rotate in all directions. A balance disc works similarly, but is made of PVC and will ‘give’ in all directions versus tilting.

Here is an excerpt video showing a number of Pilates ab-toning, core strengthening exercises that can be done on a Stability Ball.  The video is only an excerpt of the original, but in the four minutes, you’ll still learn quite a few exercises to start incorporating into your routine.

We offer a selection of Stability Balls – both standard and burst-resistant.  Burst-resistant stability balls are made of a special material that will deflate slowly if punctured.  We also offer an eco-friendly PVC burst-resistant stability ball.

The following two poses show two examples using Mexican Yoga Blankets.  We sell two different types of Mexican Blankets – Premium and Classic.  Both offer lots of color combinations, so hopefully you can find a color scheme you like!  We have also created some “packages” to offer some better pricing on buying a group of items.  You can find some Yoga Starter Sets with Mexican Blankets in our store — a great way to get everything you need at one time.

Salamba Sarvangasana

(sah-LOM-bah sar-van-GAHS-anna)
salamba = with support (sa = with
alamba = support)
sarva = all
anga = limb. There are variations of Shoulderstand that are “unsupported” = niralamba, pronounced near-ah-LOM-bah)

Step by Step

Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.

Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.

Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.

Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.

As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.

If you would like to read more about how to make modifications for this pose, or the benefits of the pose, visit Yoga Journal.  YJ has great detailed information on Yoga poses.

From Shoulderstand, many practioners will then go into Plow Pose or Halasana

(hah-LAHS-anna)
hala = plow

For further instructions on properly getting into Plow Pose, you can visit Yoga Journal’s website.

Svadisthana/The Sacral Chakra: Located just below the belly button. This chakra is the source of emotions,sexuality, and intimacy. For a quick overview of the Chakras.

Enjoy the following video on the second Chakra, or Sacral Chakra:

Following are just two back strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can do this on a Stability Ball (as shown).

One-Arm Row and Pullover

One-arm Row on a Burst-Resistant Exercise Ball

Star by placing righ hand on top of a Stability Ball while holding a Soft Weighted Ball in left hand.  With feet shoulder-width apart, bend knees slightly and distribute weight evenly between right hand and feet.  Let left arm hand freeley below shoulder.  Draw up your elbow until the Soft Weighted Ball touches your rib cage.  Repeat.  Alternate arms after completing one set.

Pullover on Burst-Resistant Exercise Ball

Start in the seated position on the Stability Ball while holding a Soft Weighted Ball in each hand.  Walk feet out until the Burst-Resistant Exercise Ball is positioned at the shoulder blades and supporting your head.  Raise Soft Weighted Balls above chest.  Keeping your arms straight, lower Soft Weighted Balls Slowly behind your head until your arms are parallel to the floor.  Raise Soft Weighted Balls back over chest.  Repeat.

The model in this photo is using phthalate-free toning balls and burst-resistant stability balls by Natural Fitness Products.  We offer a variety of environmentally-friendly products by Natural Fitness and other manufacturers.  We also carry standard PVC products, too, so we hope you check out our store for all of your options.

Important precautions to take when using the Natural Fitness Soft Weighted Ball

• Use the ball over a padded surface.
• Maintain control of the ball at all times to avoid injury.
• While performing the exercises on the Natural Fitness Exercise Instruction Chart please follow the instructions carefully and be aware of your body’s limits.
• Keep body in a stable position when performing the exercises.
• Use the Natural Fitness Soft Weighted Ball in an open area,  free of interference of other equipment.
• Always inspect the ball for damages before each use. Should any damage be found, do not use.

The Muladhara/The Root Chakra: Located at the base of the spine. This is where your survival instinct comes from. It is also a source of security and grounding.    For a quick overview of the Chakras.

Enjoy the following two-minute long video on the First Chakra – the Root Chakra.

A couple of weeks ago we shared some exercises that could be done with a Stability Exercise Ball for your core. Today we’ll add some more exercises, but these will work your glutes or buttocks.

General Instructions

• As with any exercise product or program, consult your physician before beginning.
• Be sure to warm up before each exercise.
• Follow the instructions.
• Keep your abdominal muscles contracted and maintain good posture at all times.
• Breathe normally during the entire exercise.
• Perform your exercise program slowly and increase the pace gradually.
• Try to perform each exercise 8 to 12 times.
• CAUTION: If you feel any pain, stop exercising and consult your physician.

Click to Enlarge or Print

If you do not already own a Stability Ball, and would like to purchase one, please visit our website to see the variety of exercise balls we offer.  You can purchase Stability Balls or Burst-Resistant Stability Balls at our store.  Remember, we offer an eco-friendly, phthalate-free PVC exercise ball and you’ll need to select a size right for you.  If you have any questions, please don’t hesitate to contact us (our email and phone number is available on our site).

We are excited to announce that we are now carrying several products by Hugger Mugger.

Check out the new Yoga Mat Bags by Hugger Mugger:

• The Tapas Harness – an economical choice that is large enough to carry a mat and blanket, a bolster, or a combination
• Recycled Paper Mat Bag – eco-friendly and spacious enough to fit some props with your mat, or your oversized mat comfortably
• Simply Jute – eco-friendly and big enough to carry three rolled yoga mats, or a combination of mats and props
• Big Tote for Men – not just for men!  Another roomy bag, this one is a top-loading drawstring bag
• The Yoga Pro – for our Yoga & Pilates Teachers on the go – carry multiple mats and props to your teaching location

We’ve also added the Pure Mat – Mat & Gear Wash to our product listing.  Disinfect and restore the stickiness of your mat with these easy to use all-natural sprays – available in Lavender or Citrus.

We continually search for environmentally friendly products to offer you, so we’ve also added Hugger Mugger’s Cork Yoga Wedge, an 8-foot Hemp Yoga Strap, and the 10-foot Hemp Yoga Strap.

And, just because we all need soothing de-stressers in our lives, we’ve added Hugger Mugger’s Peachskin Neckroll.  The brushed fabric is soft as peach skin and is scented with soothing lavender, peppermint, and orange.  Hhhmmm.   It is filled with flax seed and buckwheat hulls and can be heated or chilled depending on your pleasure.

Following is an eight-minute video by MeditationRelaxation.net using Brainwave Entrainment to help in the relaxation process.

Here’s an exercpt from their website that explains a little about Brain Entrainment. For the full website article, click here.

What is Brain Entrainment?

When we refer to brainwaves we are referring to the electrical activity in the brain. Brainwave Entrainment is the process of stimulating this activity in the brain using powerful sound or light patterns. When your brain is presented with this consistant pattern it starts to synchronize itself to the pattern of sound. This synchronizing is related to mental states allowing you to enter the gateway to better concentration, meditation, creativity, changing behaviors, and more…

Read a detailed article about the effects of Brainwave Entrainment

Brainwave Entrainment has been used to help with:

• Relaxation
• Motivation
• Concentration
• Creativity
• Memory
• Deeper self awareness
• Learning
• Behavior Modification
• Energy and vitality
• Inspiration
• Intuition and personal insight
• Focus and attention
• Problem-solving
• Promoting long-term mental and emotional growth
• Clarity
• Stress
• Pain
• ADD/ADHD
• And much, much more…