Snowy days can be wonderful but as winter settles in, a little tiresome. One of my yoga teachers said in class the other day, "I think I'm coming down with February" Our bodies have a tendency to stiffen in cold weather and we're more than likely to not want to get out of bed in the morning. Sun salutations are a great way to greet the day and wake the body, but honestly when your tired and stiff and looking toward a long day, there always seems to be less time and interest to do a few rounds first thing in the morning. This little sequence is for those days when time is not available but the winter doldrums seem in abundance. This sequence is done seated or in supine (on your back) and requires less than 10 minutes. (best done in your pajamas with socks and a comfy sweater.)
Begin in a seated position and start with a simple breathing exercise:
Single Nostril Breathing /Surya Bhedana Pranayama
Sit in a comfortable position. For Surya Bhedana block your left nostril and inhale through your right. Then close the right and exhale through the left. Continue in this manner, inhale right, exhale left, for 1 to 3 minutes.
(Precaution: Surya bhedana pranayama should not be practiced by people suffering from heart disease, high blood pressure and epilepsy. )
Single Nostril Breathing /Surya Bhedana Pranayama
Sit in a comfortable position. For Surya Bhedana block your left nostril and inhale through your right. Then close the right and exhale through the left. Continue in this manner, inhale right, exhale left, for 1 to 3 minutes.
(Precaution: Surya bhedana pranayama should not be practiced by people suffering from heart disease, high blood pressure and epilepsy. )
A supported version of wind removing pose
This 'back bend' pose stimulates the adrenal glands which helps release energy in your body. It's also good to do if you've been desk-bound, to literally straighten you out.
How: If you don't have a block place a few folded towels or blankets on your mat, and sit on them, with your feet flat on the mat. Slowly lie back, so that your upper back rests on the mat, with your arms down by your sides. Be sure to keep your chin off your chest, so that your neck is in a neutral position. Take three to five deep breaths inhale and then pull your knees to your chest to stretch your back. Exhale and release. Do Three to five rounds for a count of 10 each.
This 'back bend' pose stimulates the adrenal glands which helps release energy in your body. It's also good to do if you've been desk-bound, to literally straighten you out.
How: If you don't have a block place a few folded towels or blankets on your mat, and sit on them, with your feet flat on the mat. Slowly lie back, so that your upper back rests on the mat, with your arms down by your sides. Be sure to keep your chin off your chest, so that your neck is in a neutral position. Take three to five deep breaths inhale and then pull your knees to your chest to stretch your back. Exhale and release. Do Three to five rounds for a count of 10 each.
Happy Baby Pose
This pose releases the lower back and opens the hips. This pose is known as a heart opener as well.
How: Lie on your back (remove towels or blocks) and bring your knees to your belly. Grab a big toe in each hand (or a foot, ankle or shins) and allow your knees to fall open wider than your torso. Next, bring your knees toward the direction of the armpits to allow the hips to release more deeply. Keep your ankles in line with your knees, so that your shins are perpendicular to the floor. Hold for several breaths.
How: Lie on your back (remove towels or blocks) and bring your knees to your belly. Grab a big toe in each hand (or a foot, ankle or shins) and allow your knees to fall open wider than your torso. Next, bring your knees toward the direction of the armpits to allow the hips to release more deeply. Keep your ankles in line with your knees, so that your shins are perpendicular to the floor. Hold for several breaths.
Viparita Karani
Upside down, or inverted, poses are perfect for helping you feel both physically and mentally rejuvenated. Upside down poses bring fresh oxygen to your brain, warding off that sluggish, sleepy feeling.
How: lay down on a mat and place a block or blanket under you sacrum, lifts both legs in the air perpendicular to the ground. If you prefer find a bit of wall space and bring your legs to rest on the wall. Stay for two to three minutes with relaxed breath.
When you have finished bring your legs down and move your body to one side in the fetal position stay for three breaths then push yourself up to a seated postion.
That's it, finished. The day is yours. Go have a great one!
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