AM YOGA FOR PAIN AND STIFF JOINTS

For Spoonies like us, waking up in the morning can feel like climbing Mount Everest. Whether we slept like the dead or woke up every two hours like a newborn baby, our bodies might feel stiff and sore after spending the night in bed. These three gentle poses can help to lubricate the joints and recirculate stagnant energy. You can do these poses before you even get out of bed 

IMG_5887.jpg

1️⃣ Seated Backbend: With the legs extended straight in front of you, walk the fingertips behind you. Root the sitting bones into the earth and gently lift the chest, creating a tiny backbend. This creates space in the body for the breath to flow freely. Keep the chin tucked slightly to create length in the back of the neck. Backbends like this can be stimulating and energizing for the nervous system. Great first thing in the morning! Hold for five deep breaths.


2️⃣ Seated Forward Bend: With the legs extended in front of you, sit up tall. Keep your spine long as you slowly walk the fingertips forward toward your feet. Remember that the first stretches of the morning will always be a bit more stiff compared to an afternoon practice. Don’t worry about touching your toes. This is just an opportunity to create space. This pose stretches the hamstrings and spine and stimulates the digestive system. Hold for ten deep breaths.


3️⃣ Seated Twist: Take your twist to the right first. Hold for 5-10 deep breaths. Then twist to the left for 5-10 deep breaths. This pose stimulates the digestive tract, revitalizes the spine and opens the chest and shoulders.


If you have time, you can finish your practice by coming into an easy seated position and observing your breath. Easy inhales and exhales. Taking a moment to center yourself before you start your day.

The full AM Yoga for Pain class is included with your Spoonie Yoga Tribe membership! You can access the full video here.

Not a member yet? When you sign up, you get your first week free  

SUPINE YOGA FOR FATIGUE

This supine yoga practice is great on days when you might be stuck in bed! The gentle stretches recirculate prana (life-force energy) through the body which revitalizes the muscles and helps us to feel more energized  This practice is also very grounding, so if an anxious mind is contributing to your fatigue, these poses may help. 

IMG_5884.jpg

1️⃣ Half Happy Baby Pose: This easy variation stretches the inner thighs/groin and moves energy through the hips and sacral chakra. If holding the foot doesn’t feel good, you can hug your arm behind the knee instead. Hold for ten deep breaths. Be sure to practice on both sides!


2️⃣ Legs Up the Wall Pose: This pose is good for pretty much everything! It revitalizes tired legs, balances blood pressure, stretches the hamstrings and soothes headaches. You can hold the backs of the legs for support or practice against a wall. Hold for up to ten minutes.


3️⃣ Reclining Bound Angle Pose: This pose benefits the digestive system, moves energy through the pelvis and sacral chakra. Adding pillows or folded blankets under the knees can make this pose more comfortable and restorative. Hold for up to ten minutes.

The full Supine Yoga for Fatigue class is included with your Spoonie Yoga Tribe membership! You can access the full video here.

Not a member yet? When you sign up, you get your first week free  

3 YOGA POSES FOR INSOMNIA

Insomnia is a common complaint, even for people in otherwise good health, but for those of us who have chronic conditions, lack of sleep can be even more concerning since it can exacerbate our chronic symptoms, which are already bad enough as it is 😓

365701A0-A7C4-4C8A-B4AC-0F293BF1EEE3.png

When we sleep, the body is hard at work repairing damaged tissues and replenishing our energy stores. Getting enough sleep may not be a cure-all, but it can definitely help to improve our quality of life!

I love using yoga to help me wind down and relieve pain before bedtime. It helps me to fall asleep faster and stay asleep. Here are three of my favorite poses to combat insomnia:

4A2CD1AD-4251-4B3A-8225-F47D97ED64C5.png

 

SEATED FORWARD BEND 

Forward folds of any kind, including child’s pose are highly beneficial at bedtime. They soothe the nervous system and draw the awareness inward. Adding a bolster or block under the forehead makes this even more relaxing.

 

 SPINAL TWIST

Gentle twisting can help to release any residual tension that may be lingering from the day. This can be any gentle twist you prefer, but I especially like this stag leg twist variation with a bolster since it is also a bit of a forward fold.

 

SIDE-LYING POSE

This is an alternative to savasana, which would also be a good pose to do at bedtime. I like that side-lying pose soothes the digestive tract. I occasionally will wake up in the middle of the night with abdominal pain, and this pose can help a lot. Hugging the knees all the way into the chest is also an option.

The full-length restorative yoga class for insomnia is available inside Spoonie Yoga Tribe. Click to try your first week free + get instant access to this practice.