Yoga anywhere

My students travel a fair bit or sit in an office. It is important to stretch after long periods of sitting.

Some of the benefits of yoga are that you can do it anywhere, start at any age or can take it up again at any age. Regular practice gives us the optimal health.

As a teacher my aim is to help my students to build up their own ‘yogic toolbox’ (based on their pre existing medical conditions) and to modify the poses as needed on any given day.

Below I included my favourite poses for warm ups which can be a gentle practice. The photos were taken on a recent holiday, on a bit slopy ground.

Neck:

Keep your chin parallel to the ground, turn your head to one side on exhalation, back to the centre as you inhale. On the next exhalation turn to the other side. Do 3-4 cycles.

Once finished roll your shoulder backwards to open the chest and to loosen the shuolders.

Hands (fingers and wrists):

Spread your fingers then bring the fingertips together. Repeat this cycle a few times. It helps with the management of arthritis.

Side openings:

This pose can be doen either sitting or standing. Try to keep equal weight in your sitting bones and in your legs if you are standing. You can turn the head to look up to your thumb or just look forward.

Hips: raising the leg and forward bend

For the psoe on the left keep your hands on your hips and concentrate on raising the leg without rolling to one side. Rotate the ankle, 4 times to one direction then to the other.

If you sitting in easy cross legged position note which shin is at the front. Sit up tall and on an inhalation raise your arms beyond your head. As you exhale, pivoting the hips – go forward. Be on your fingertips, try to keep the chest open and the back straight.

Backbend (bridge):

Start with laying on your back with bent legs, feet hip widths apart. Lengthen the back of your neck, slightly tuck your chin in.

As you inhale lengthen lift your hips and take the tailbone towards your heels to lengthen the lower back. Once your up please don’t turn your head. Come down on an exhalation. Do a few cycles of going up and coming down. Then, if you wish hold the pose for a few cycles of your breath.

Once you are down, allow the spine to rest then gently bend the knees onto the chest do a few small circles with your legs.

Twist:

Twists generate heat and apart from creating space between the vertebraes they improve the immune system.

Twits are very versatile, they can be done sitting on a chair, sitting on a floor or laying down.

Relaxation:

Every practice need to have a bit relaxation to allow the body to fully absorb the practice.

Be in a symmetrical, confortable positon, allow the legs to roll out.

Enjoy your travels and include some yoga – which can be done anywhere!