Sandi Steggles, Yoga Teacher & Complementary Therapist, has written some Yoga practices for us that you can do at home.
Yoga practices are wonderful as they work on the whole system, helping us to come back into balance and bring us some peace and calm too.
A few things to note before you start –
• If you have any health issues please take extra care and listen to your body.
• Leave at least 1 hour especially after a meal, so you don’t interfere with your digestion.
• Wear comfortable loose clothes and take off shoes if possible.
• You can practice with or without a chair, always adjust to suit your own comfort and surroundings.
Sit comfortably with feet and knees hip width apart, tall spine, hands resting on thighs and close your eyes.
Take a slighter deeper breath in and sigh slowly out, once or twice.
Take a few moments to scan your body, from feet to head, noticing any tension and relaxing where you can.
Keep head facing forward as you begin to breathe in slower, longer, deeper breaths. You can place a hand on the chest and abdomen to notice where the breath is moving. As long as you feel ok, you can continue with pauses, for a minute or two.
Feel the feet pressing into the floor and slowly open your eyes, notice how you feel?
Circling wrists slowly with the tip of thumb and index finger touching. Shaking fingers hands & wrists.
Breathe in with a tall spine and breathe out releasing head forward and then roll to right shoulder and look up over the rainbow to the left shoulder and then back over to the right and continue a few times slowly with breath.
Bring arms to sides, and lift arms up slowly as if you are holding a big beach ball, go as far as comfortable towards the direction of the sky above. Slowly with the breath bring the ball down. Repeat a few times, moving with the breath, naturally though a little deeper.
If standing, holding onto a chair for support, lift one leg up and slowly circle the ankle and the other side too. Then lift with knee bent and foot engaged, to circle on the hips too.
Move slowly with attention on your body part you are moving.
In between movements, pause and inhale and sigh the breath out.
Standing or sitting, feet a little wider, fold slowly forward from the hips with the back and head in a natural line still / hands can be lightly crossed over the chest.
Slowly come back up and repeat with breath 2/3 times if that feels good.
Open your arms out wide and imagine you are going to hug someone and then bring your arms to wrap around yourself and let your head gently release forward and slowly to each side too.
Find a comfortable space to lie down preferably, allowing the body to be open and comfortable, with a blanket over you.
You can play some soothing music quietly or be in silence as you let your whole body sink into the space, scanning from head to toe, sending a message to relax or soften any tensions that you find.
Let your body, breath and mind settle for 5 minutes or longer is best. Let your thoughts float away like clouds in a clear blue sky.
Slowly come back to sitting, feet on the earth as you place your palms together or hands over the heart space.
Breathing in peace, breathing out any sleepiness or anything else you wish to let go of. Saying thank you to whatever you wish to.
Drink some water and be very kind to yourself.
More about Sandi:
Sandi has been involved in Yoga practices for around 20 years, which has helped her immensely through recovery from an illness.
In the last 10 years, she has undertaken two Yoga teacher training courses as well as shorter ones for Trauma Sensitive, Gentle Yoga for health challenges and Children’s Yoga. Her focus and experience has been sharing these healing practices in mental health settings, people with learning disabilities, addictions services, care home settings, hospices, community and health club classes and 1:1 sessions for all.
There are numerous benefits for the whole system including better sleep, stress relief, pain and tension relief, calming and relaxing body and mind.
You can contact Sandi on Tel: 07944 858618.