Yoga for when you don’t want to do yoga.
Confession time. Apart from the odd twenty-minute practise here and there, Miss ‘I love yoga, you should try yoga, omg yoga yoGA YOGAA’, didn’t practise yoga for the best part of last year (spiritual plateau, if you were curious). I watched new yogis pop up on Instagram, re-read the benefits, knew how necessary on a personal level it would be to get my energy/prana/chi flowing and noted how much better I felt after one of those twenty-minute flows. But the cba hurdle (means ‘can’t be arsed’ if that’s unfamiliar) I had to get over to start each practise always had me torn between two mindsets – if you want it, make it happen (à la Liz Gilbert walking around her house saying random words to get that creative energy flowing) and waiting to feel like doing it… and I usually favoured the latter. However, sometimes, when I felt I had no time, when I’d been on my feet all day and only wanted to binge Netflix, when I was mentally drained, when I felt way too vulnerable to unfurl myself or when all I felt like doing was lying on the floor and staring at the ceiling – well, there’s a pose for that, that’s when a down-dog could’ve really come in handy. Yoga, with its’ push for self-awareness and acceptance, is so much more than just a physical practise after all. Of course, sometimes it’s best to trust your instincts and not force yourself to do something you don’t feel like doing, it’s just, in times like I described, monkey mind was often drowning out whatever my instincts may have been saying.
If you too are figuring out the balance between flow and force, the following basic poses and gentle stretches will get you tapped back in to help you determine how much to push yourself.
And look, you don’t even have to leave your bed to do it!
1. Sit in a comfortable position, where you won’t be disturbed and relax your shoulders (rolling them up back and down will help this or even just lifting your shoulders towards your ears and just dropping them). Inhale for 4 counts, hold your breath for 7, then exhale for 8. Repeat this 4-7-8 pattern three or four times. This count will really help slow down your breathing and focus your mind to the present. As this won’t take much more than a minute, it’s great to do whenever you feel you need grounding. If you’ve more time or you feel you want to continue, some gentle seated twists would be great to massage your lower organs and stretch your abdominal muscles, often where stress is held. Place your left hand on your right knee, and your right hand behind you. Sit up taller on an inhale, then twist gently to your right on an exhale. Do this a couple more times before repeating on the other side.
2. Heart openers help with tightness in the chest and opening your heart chakra, helping release emotions. Start on your belly and extend your left arm to the side. Slowly roll over it so that you feel a stretch in your chest and use your right arm for stability in front of you (or if it’s comfortable, rest your hand on your lower back). Stay here for about five breaths before rolling back onto your belly and repeating on the other side. If you want to kick things up a notch, some other chest openers you could try, include cat-cow, camel pose, fish pose, sphinx pose or bow pose.
3. Legs up the wall is such a simple pose, yet the benefits feel so pronounced! Just move your hips as close to the wall as possible and walk your legs up. Let your arms rest gently to the side. In this position, gravity will help with circulation in your upper body and brain, you will feel a stretch in the back of your legs and your lower back gets some yummy relief. Fantastic if you’ve been on your feet all day and great coming off a flight if your legs or feet have swollen.
4. The physical nature of child’s pose is looking in, it is a physical representation of reflection. Aside from opening your hips, stretching your back and being fab for your digestion, this restorative pose offers relief, comfort and grounding, relaxing your entire body and slowing your mind as you curl into yourself. Start on your hands and knees, bring your big toes together and open your knees as wide as feels comfortable. Move your hips towards your heels and extend your arms out in front of you, letting your head rest on the floor (or bed) or a block. Stay here for at least five deep breaths.
I just wanted to say, that of course, yoga is not the be all and end all, it doesn’t solve everything and the way in which something works for one person won’t be the same for someone else. Finding what feels good (a phrase coined by Yoga with Adriene) for you, is always key.
[Next lesson: Yoga For Your Chakras: Muladhara/Root]
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