Stressed, anxious!?!?
Are you feeling stressed, having a tough time defusing after work or just cannot seem to wind down for a good nights sleep? Stress affects are bodies in many different ways, sleep, mental acuity, mood, eating habits, physical health and more. Now may be the time to consider dipping a toe into the 'mind / body' fitness. I know yoga is not for everyone, some worry they cannot do yoga others think 'it is just not my thing to be quiet, be still and the gentle slow movements are weird.' Consider approaching mind body fitness in a different way by adding some nice gentle stretches at the end of the day or maybe you need that quiet time in the morning. To help with the 'mind' portion of fitness, prior to the stretches find somewhere you can sit quietly and bring your focus into your body rather than everything that is happening around you. Please keep in mind that our brain is always working so you will need to on occasion gently remind yourself not to get wrapped up in your thoughts.
I was recently on a great vacation with a long time friend and she asked me to provide her with some yoga poses / stretches and something to help her unwind in the evening. She was never interested in yoga and I am not one to push yoga aggressively on anyone I feel it needs to come to you when you are ready. We spent about 30 minutes going over some poses and guidance on how to calm her mind at the end of the day. So this blog is for her but I thought this information may be helpful to others out there in this crazy world. Remember you will do this practice at a time that works for you and adapt to your needs, don't worry about what everyone else is doing.
Mind Body session
😌 Begin in a comfortable seated position, this can be on a chair or on the floor just be sure it is comfortable allowing your to sit with a long, tall back but at ease. If you choose the floor you may want to consider sitting on a cushion or folded up a blanket which brings the hips a littler higher than the knees and helps get us into that long, tall back position. Experiment with this you will notice the difference. Once you are in position take 5 slow, deep breaths in through the nose out through the mouth as you exhale allow your body to relax or release and gently lower the eyes. With the eyes gently closed allow the breath to return to its natural rhythm, as you breathe gently bring your focus to your breath here are 2 ways to help. As you breathe repeat to yourself slowly 'breath in, breath out' or count your breaths, inhale 1, exhale 2, inhale 3 up to 10 than start back at 1. Repeat the cycle a few times, when you are ready rather than jumping right into whatever is next in your day transition gradually. Keeping the eyes closed release that focus on the breath, feel the weight of your body on the chair or cushion than gently open the eyes remain seated for a few moments allow your eyes to focus and notice how you are feeling.
A few stretches to get you started. Hold each pose for at least 5 slow deep breaths which is approx. 30 seconds, come out of each position gently than move into the next gently. Feeling a little tension is okay but you should not feel pain. See pics below for reference, please reach out with any questions
😌 Seated calf stretch - Begin seated position extend one leg straight out in front of you with the knee soft, a long tall back on an exhale reach the same hand forward and grasp toes and ball of foot and gently pull back. If reaching the toes is not there for you take a small towel and wrap it around the ball of the foot hold on to each side and gently pull back. Stretches calf, lower leg and the bottom of foot.
😌 Seated single leg hamstring stretch - With that same leg extended on an exhale breath reach both arms forward to foot maintaining a long tall back. As you inhale allow some space between the upper and lower bodies and on the exhale bring your bodies closer together or deeper into the stretch. If you are using a towel or strap allow the knee straighten to bring that stretch into the hamstring. Stretches hamstring the back of upper thigh.
repeat the above stretches on the other leg
😌 Seated figure four (one of my faves) - In seated position both legs extended straight, place one foot on top of other leg on the thigh above the knee, lean back on to hands, bend that supporting knee bringing that crossed leg as close to you as possible. Allow that crossed leg to relax and feel the opening of your hip and into the butt. Modification if you have tight hips only bend that supporting knee to where you feel a little tension and relax, this may mean to start you are not able to bend that knee at all which is fine rather than leaning back on to hands bring yourself to a tall seated position and let that knee relax out wide. Repeat on other side.
😌 Crescent lunge or Low Crescent lunge - Come to stand, step one leg back with heel lifted, both hips forward and abdominals engaged, lower into lunge and push hips forward. For some of you this may be better with the back knee on the floor. Stretches quadriceps and hip flexors, front of the thighs and hips. Repeat on other leg
😌 Child pose standing - Stand at counter, table, desk, chair, etc. place hands firmly on top, back away from counter so arms can be fully extended and the back in table top position allow head to lower in between arms. Stretches the back and you may feel this a little in the chest.
😌 Standing Camel pose - Stand with feet hip distance apart, place hands on backside as if they were in back pockets with fingers pointing down, press elbows towards each other, firm legs, on an inhale lift chest and roll shoulders back as you feel comfortable slowly come into a back bend. Stretches the front of the body including abdominals, chest and shoulders.
😌 Finish - Stand with feet together inhale as you sweep arms out to the side and overhead, exhale swan dive forward and hold for a few breaths, round up slowly to stand.
AAHHH, revel in how your body feels. Practice this a few times a week for at least 3 - 4 weeks and feel the difference.
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