Gentle yoga is a great tool to help de-stress and relax after a busy day or to complement a general yoga practice. Below is a practice you can do at home to do help you do just that ....
Lie on your belly either resting your forehead on a block or on your hands.
Let your awareness turn inward and feel the rise and fall of your body in response to your breath.
Bend up one leg and hold on to your ankle with
the same side arm. Repeat on each side. You
can lie on your side or use a strap/belt if this
makes the pose more accessible.
Cat and Cow Stretch
Begin on your hands and knees in table top position. Arms are under the shoulders and knees under the hips. Hands are flat to the floor with fingers spread wide. Do 5 – 10 rounds:
Exhale and round your spine towards the ceiling, relaxing your head and gazing towards your thighs.
Inhale and allow your belly to sink towards
the floor, lifting your sitting bones and chest towards the ceiling.
Childs Pose Take your knees to the outer edges of the mat and have your toes touching. Let your hips
settle towards the feet and bow your head to the floor. If your head doesn’t comfortably reach the floor, make a pillow with your hands and rest your head on the pillow.
Sit up straight, with a relaxed spine, legs crossed and hands resting on your thighs.
If required, support your back by sitting on a cushion or block and your knees by placing cushions underneath them.
Seated Twist Place one hand on your thigh and the other hand on the ground behind you. Hold for 10 breaths. Twist gently turning your body and gaze to the side or over your back shoulder.
From a seated position place the soles of your feet together and let your knees rest out to the sides. Let your back round and gaze settle towards the floor.
Option to rest your head on a block if this is available and accessible.
Take the feet further away from the body if the hips/groin feels tight. Support your knees, as needed, by placing cushions underneath them.
Lie on your back with your feet flat to the floor, about a hip distance apart. Slide a block directly under your sacrum (the bony part above the glutes and below the lower back). This should feel very comfortable. Rest with your arms down by the side of your body.
Slide the block out to release and rest with your back on the ground.
Lie flat on your back with your feet at mat width and your arms resting by the sides of you.
If this is not comfortable for the lower back, then bend up the knees and have your feet flat to the floor. If the head feels like it is tilting backwards then place a cushion under the head.
Legs up the Wall Sit side on to and a few inches away from a wall. As you lie on your back gently swing your legs up the wall. Rest with your arms down by the side of you.
To release bend up the legs and place your feet flat to the wall. Roll on to your right side and bring yourself up to sitting.
Repeat the seated pose and spend a few moments feeling in to the effects of your practice.
Spend a couple to five minutes in each pose, unless otherwise specified.
It is recommended to consult a Medical Practitioner before undertaking any new movement or exercise regime.