Here is a super, simple, short, and very relaxing yoga practice for you to do at home. It would be a great way to wake up in the morning, or perfect for winding down in the evening.
1 Cat Pose (Marjaryasana) into Child’s Pose (Balasana): Come onto the all-fours. Exhale: lower the bottom to the heels and the head to the floor to Child’s Pose. Inhale: come back up to the all-fours. Repeat 6 times. As you inhale silently say: Perfect happiness: exhale: Contentment.
2 Supine Twist (Jathara Parivrtti): Lie on your back, knees bent, feet together, arms out to the sides at shoulder height, palms facing down. Bring both knees onto your chest. Exhale: lower both knees down towards the floor on the left. Inhale: return to centre. Repeat 6 each side, alternating sides
3 Then drop your knees to the left; place your left hand on your top, right thigh; gently persuading your legs down towards the floor. Turn your right palm up and keeping your arm in contact with the floor, raise your arm up towards your right ear. Stay here for a few breaths. And then repeat on the other side.
4 Knee-to-chest pose (Apanasana) into Leg Raises: Bring both knees onto your chest. Inhale: Straighten your legs to the vertical, heels towards the ceiling; taking your arms out to the side, just below shoulder height, palms facing up. Exhale: bring knees back to chest (Apanasana). Repeat 6 times.
5 Happiness and Contentment Meditation: Find a comfortable sitting or lying position. Become aware of the natural flow of your breath. As you inhale silently say: Perfect happiness. As you exhale silently say: Contentment. Every time you notice that you mind has wandered off, gently bring yourself back to focusing on the flow of the breath and the meditation phrase. When you feel ready, let go of the phrases, notice how you are feeling now. Have a good stretch and carry on with your day.
The above yoga practice has been adapted from the Summer to Autumn Yoga Practice in my book Yoga Through the Year: A Seasonal Approach to Your Practice.
This occasional blog is designed to share my yoga class handouts, resources, and tips with my yoga classes.