Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (54 page)

Down Dog Split, Knee Across

From your down dog split, keep your hips and stomach lifted high as you inhale and bring your right knee toward the back of your left upper arm. As you exhale, lift your leg back to your down dog split.

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Low Lunge

From your down dog split, inhale and lift your right knee toward your forehead and place your foot between your hands. Sink your hips low. Lengthen out forward through the top of your head and back through your left heel. If it feels good to you, move your body a little, side to side and front to back, to allow your hips to open up and soften.

Stay here for five long, deep breaths.

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High Lunge Arms Up

Come into a low lunge. Press down through your feet and bring your torso up, aligning your shoulders above your hips. Inhale and lift your arms straight up. Relax your shoulders down your back. Stay here for five long, deep breaths.

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High Lunge Twist

From your high lunge, as you exhale, spin your body toward your right and open your arms out to the sides. Sink your hips low so your front thigh is parallel with the ground.

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High Lunge Twist Reverse

From your high lunge twist, tip your torso back toward your back leg as you inhale. Let your right hand rest lightly on your back leg.

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Warrior 2

From your high lunge twist reverse, spin your back heel down so the bottom of your foot is firmly planted on the ground. Windmill your arms overhead, open your torso to your left, bend your front knee over your front foot. Open your arms straight out and away from your torso, right arm in font of you, and left arm behind you, palms down.

Look over your front hand. Bend your front knee over your front foot and sink your hips low so your right thigh is parallel to the ground. Stay here for ten long, deep breaths.

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Reverse Warrior

From your warrior 2, inhale and lean your torso back, opening up your sides. Let your left hand graze and lightly rest on your back leg. Lengthen your right arm overhead. Stay here for two long, deep breaths.

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Extended Angle (bind)

From your reverse warrior, move your torso up and out over your front leg. Either press your right forearm onto your right thigh and lengthen your left arm overhead or if you can extend your torso to bind your arms around your leg (and doing so doesn’t affect your long, deep breathing), wrap your arms around your right leg and open your torso up so your chest is lengthening up toward the ceiling. Stay here for five long, deep breaths.

Lizard

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From your last pose go into a low lunge, with your right leg forward. Move your right foot over toward your right hand, keeping your toes pointing forward. Lower your back knee down to the ground. Gently lower your forearms to the ground. Stay here for ten long, deep breaths.

From the lizard, press back to down dog, gently walk your feet up toward your hands, and roll up to standing.

Repeat the routine up to here starting with standing. When you get to lizard on the other side, press back to down dog, gently walk your feet up toward your hands, bend your knees, and come to lie down on your back.

Corpse

Lie down on your back. Open your legs hip width apart, or a bit wider, depending on what’s most comfortable for you. Relax your arms a bit out to your sides, palms facing up. Take a big inhale through your nose, and exhale all the air out through your mouth. Repeat this breathing pattern two more times. Then just lie there and relax for three to five minutes.

When you are ready to come out of it, slowly start to deepen your breath. Roll your wrists and ankles. Gently hug your knees into your chest and rock up to sitting.

BITES OF BLISS

Please attempt to eat very healthfully during your retreat … we want to remove the interior clutter, too. A few suggestions:

•
Water:
Drink a ton of water over the next two days. Water is nature’s best cleanser, inside and out. Often we don’t get enough. Keep a large glass refilled all day for the next two days. Keep a glass by your bed at night also.

•
Dandelion tea:
You can pick up the tea bags at most health food stores and a lot of major grocery stores.