Well now the winter is definitely in full swing here
in Kathmandu and getting up in the dark and in the oh so cold is getting
tougher and tougher, especially with no heating systems in our homes.
But the intention to get up and onto the mat is still
there and maybe for some even stronger as we want to start the new year in a
positive manor, which can lead to a few frustrations as our mind is battling
with our intellect and our bodies, the mind is telling us its ok go back to
sleep, our bodies are telling us no I really would like to stretch and the
intellect is telling us get your bottom out of this warm cosy place and on the
mat, you know that it is good for you!!
So what to do, we all know which one we should be
listening to, so here are a few yogic practices that you can do in the bed to
make the journey out of there a little easier and a little gentler on our whole
being, as winter time is a time more for rest and rejuvenation than pushing
ourselves to our limits.
Also for those of us suffering with colds at this
time of year rest is actually the best thing for us, but we still would like to
practice, so here is how we can rest and practice at the same time - hmmmmm will we ever make it from out
under the covers again!!!!!!
You can start by lying in Savasana; on your back with
legs apart, arms apart and palms facing upward and begin with some full yogic
breathing. Begin by just becoming
aware of your natural breathing feeling all the sensations from the tip of your
nose down into the lungs and again back out, feeling a warmth on the upper lip
with every out breath. Then start
to breath more deeply pushing the tummy out as you inhale then pause, continue
the inhalation and expand the chest.
Then with the exhalation allow the tummy to drop back down toward the
spine and then lastly let the chest come down. This breathing is going to bring potential energy for your
day into the body and the whole system creating a good intention for the
day.
Then you can move into reclining bound angle pose –
Supta Baddha Konasana, allowing a gently opening in the hips and the inner
thighs. Feel the soles of the feet
pressing gently together allowing a flow of prana to journey around the
body. The spine can rest in its
natural curve on the mattress and feel the shoulders and back of the head
resting either on the mattress or on a pillow. Hold for however long you feel
you can or as long as time allows and breath into any parts of the body where
you are feeling tight or stiff.
Then straighten out your legs and hug one knee up to
your chest again hold for some time keeping the other leg firmly pushing
downward and then change to the other leg.
Coming into a supine spinal twist – Supta
Matsyendrasana, take your arms out
to the sides shoulder height, bring one knee up to your chest then drop the
knee down over the opposite side of the body and as close to your arm pit as
you can, try to keep both shoulders down on the mattress and feel the twist to
the spine, encouraging prana to flow through the spinal nerves and giving
relief to the lower back. The
other leg is kept straight out.
Try to lengthen your exhalations in this pose to encourage the body to
detox after the stillness of sleep.
Then you can roll over onto your front and come into
a nice wide legged childs pose sinking the heart downward and resting the
forehead either on the mattress or pillow. Feel a connectedness to the earth as the hips gently open
allowing the heart further downward and feel safe in your space as you look
into your inner self.
Lastly for now or you will never get up!! Come to
your cross legged pose sitting up now in the bed and bring the arms into
Gomoukanasana pose, - crossing one arm over the other at the elbow and then
connecting the palms together you should feel the forearms pushing against each
other, then lift the elbows upward looking up to the finger tips to feel a
lovely stretch along the upper back and the shoulders, great to relieve morning
stiffness.
Throughout all these practices continually scan your
body for new sensatioins as the body wakes up, now you are ready to jump out of
the bed with enthusiasm and energy for the day!!
Looking forward to seeing you on the Mat!!!
Wishing you all a joyful and peaceful 2015 full of
much love always
Enjoy your bed yoga!
Om shanti
Mangala / nicky
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