The changing of the seasons can be tough on the immune system, and colds and coughs seem to be everywhere you go!
There’s nothing worse than going to an Ibiza yoga or fitness class and the person next to you is spluttering their germs all over you. So – here are a sequence of postures which you can do in the comfort of you own space if you are suffering from that season change cold! This sequence is designed to help your clear you body and your energy system quickly, to get the blood pumping through whilst being kind and caring to the body.
First, create your temple space – put some beautiful music on, light some candles and put some rose or lavender oil on your temples. Lay a cool cloth over your eyes scented with lavender.
Posture: Standing Forward Bend (Uttanasana)
Benefit: Brings the energy to the head and respiratory area; helps clear the sinuses.
How: Stand with your feet hip-width apart and rest your forearms on a chair seat. You can also place a blanket on the chair seat for extra padding. Hold two to five minutes.
Posture: Legs Up the Wall Pose (Viparita Karani)
Benefit: Brings energy to the groin and the glands of the endochrine system and and opens the chest area to facilitate breathing.
How: With the back of the pelvis on a bolster placed four to six inches from the wall, swing the legs up the wall. Drop your sitting bones into the space between the blanket and the wall and open your arms out to the sides. If your hamstrings feel tight, try turning the legs slightly in, or move the bolster further away from the wall. Hold for eight minutes.
Posture: Supported Bound Angle Pose (Salamba Baddha Konasana)
Benefits: Opens the chest, abdomen, and groin; relaxes the nervous system.
How: Sit on the floor, knees bent towards the chest. Bring the soles of your feet together and let your knees open towards the floor. Support the outer thighs with folded blankets at a comfortable height. You can also place sandbags on each inner thigh to deepen relaxation. Release the arms out to the sides and let go of any tension. Relax in the pose for eight minutes.
Posture: Reclining Twist (Modified Jathara Parivartanasana)
Benefit: Releases physical and stress-based tension.
How: Lie on your back and with an exhalation bend your knees and draw your thighs to your torso. Shift your pelvis slightly to the left and with another exhalation, swing your legs to the right and down to the floor (if they don’t rest comfortably on the floor, support them on a bolster or folded blanket). Turn your upper torso to the left. Rest your right hand on the outer left knee and stretch your left arm to the side, in line with your shoulders. Look straight up or close your eyes. Relax for four minutes. Repeat on the other side.
Posture: Widespread Forward Bend (Upavistha Konasana)
Benefit: Quiets the internal organs; relaxes the mind.
How: Sit on the floor with your sitting bones on the edge of a folded blanket. Straighten your legs out in front of you and then separate them as far as you comfortably can. Rest your upper torso on a bolster or (if you’re more stiff) a chair seat. If you are using a chair, you can fold your forearms on the seat for more height and padding. Hold the pose for eight minutes.