GENTLE YOGA FOR RELAXATION

Even just five short minutes of yoga can make a huge difference in the way we feel! Try these easy poses any time of day to relax and recenter yourself

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1️⃣ Seated Twist: This gentle seated twist revitalizes the spine and releases residual tension in the body. Hold for ten deep breaths, then practice on the other side.


2️⃣ Seated Forward Bend: Be gentle with yourself here. Put a soft bend in the knees. Keep the spine long. Forward bends are soothing for the nervous system and promote relaxation. Hold for ten deep breaths.


3️⃣  Savasana: This is the ultimate pose for relaxation. This pose brings the spine into alignment and grounds the mind and body. Allow yourself to fully surrender here. Hold for ten deep breaths or as long as you’d like. 


The full Yoga for Neck and Shoulders 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  

YOGA FOR NECK AND SHOULDERS

I think it’s safe to say that most of us deal with neck and shoulder tension. In the age of technology, we’re spending a lot of our time hunched over computers and phones, creating repetitive stress on our bodies. So it’s important for us to spend some time counteracting this tension! Any backbending poses are going to help with this, and I also love these three stretches…

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1️⃣ Eagle Arms: This pose stretches the neck and shoulders, in particular the trapezius muscles which can get really tense. It’s one of my favorites! If creating a full bind with your arms doesn’t feel good, try hugging your shoulders instead. Hold for ten deep breaths, then change the crossing of the arms so the opposite arm is on top. Hold for another ten deep breaths.


2️⃣ Easy Neck Stretch: In a comfortable seated position, sit up tall. Drop the right ear over to your right shoulder without forcing it. Hold for ten deep breaths, then practice on the other side.


3️⃣ Seated Forward Bend with a block: This variation do the pose is less about stretch and more about relaxation. Use a yoga block or bolster to rest your head. This allows the neck and shoulders to relax. If seated forward fold doesn’t feel good for your body, you could try child’s pose instead.  


Throughout your day, try to take notice of when you feel your shoulders creeping up toward your ears. Notice if you are prone to slouching. Take a deep breath and relax. Is there anything you can do in that moment to bring more ease into your body? Awareness is the first step to creating new healthy habits! 


The full Yoga for Neck and Shoulders 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  


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 

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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