We will be concentrating on standing postures, focusing on forward bends, back bends, balance and twists (can be done anywhere without a mat). This is ideal to do before beginning work and the routine can be done at least 3 times.
Stand straight with your feet together, and hands in prayer position in front of your heart (ideally eyes should be closed). Breathe normally, empty your thoughts and bring your mind to your body (the positioning of your feet - feel yourself grounded). Focus on your legs, abdomen, chest, shoulders, arms, hands, neck, mouth, eyes, ears and finally your head). As you move through the parts of your body, mentally massage and relax them.
Open your eyes, take a couple of deep breaths and come into Tadasana - bring your hands by your side and palms facing your thighs. Keep your back straight and breathe normally and smoothly for 20 secs.
Raise your hands above your head, palms facing eachother. Distributing your weight evenly across both feet, and your arms extended above your head come into a gentle back bend. Go as far as you can - without putting too much tension on your lower back, and hold for 10 to 15 seconds whilst focusing on your breathing.
Gently straighten your back (hold for a few seconds) and come into a forward bend with the hands resting beside your feet (Uttanasana). Hold for upto a minute breathing normally. Here feel yourself grounded. Feel the energy from earth being drawn up the soles of your feet into your body, energising you, taking away any stale energy through your palms into earth to be transformed.
Take a deep breath and come into Utkatasana. Bending your knees slightly and then raising your hands. Here keep your eyes closed, breathing normally. Create and maintain a mental image of the posture you are in for 30 seconds. If your mind wanders, gently bring your mind back to the posture.
Open your eyes, take a deep inhale, straighten yourself, then bring your hands by your side. Bring your right foot to rest on the side of the lower part of your left leg and take your hands above your head in prayer position. Maintain the posture with normal breathing for 15 to 30 seconds. Relax and repeat on the other side.
Relax your hands by your side, bring your left foot to rest on the floor. Take 3 deep breaths, and as you inhale feel in your mind, your lungs expanding completely. As you exhale, feel your lungs completely emptying themselves.
Come back to normal breathing. We will now come into the eagle pose (Garudasana). Take a deep inhale, wrap your right leg over and around your left leg. If you find it difficult to balance rest the toes of your right foot on the floor as shown in the picture. Next bend the right hand, wrap under the bent left hand and hold the palms in prayer position in front of your face (do the best you can). Hold for upto 30 seconds with focused normal breathing. Release your hands and bring your feet to rest on the floor. Repeat on the other side.
Bring your hands to rest on either side and both feet on the floor. With your eyes closed bring focus to your body, ground yourself, mentally relax and massage your muscles.
End with hands in prayer position in front of your chest - give thanks for the time that you were given to bring mental clarity to yourself.
Open your eyes gently and get on with the rest of the day.
2 comments:
Well written and nicely presented. Very clear.
Thank you Jolita :)
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