Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (63 page)

When you are ready to come out of it, slowly start to deepen your breath. Roll your wrists and ankles around.

Gently hug your knees into your chest and rock up to sit up comfortably.

Go about your day as usual and try to stay as relaxed as possible, even when completing everyday tasks.

Day 2

Restorative Yoga: Evening Routine

Try the routine after a bath for optimal relaxation.

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Seated Meditation

Sit up nice and tall, however you can sit most comfortably. Relax your shoulders, so that they are away from your ears. Rest your hands on your thighs. Start to rest your attention on your breath. Watch your inhales come and exhales go. Settle your mind in the space between. Begin to lengthen and deepen your inhales and exhales setting a slow, easy pace of breathing. If a thought starts to enter your mind, simply observe it like a cloud passing by.

Continue observing your breath for three to five minutes.

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Seated Meditation Arms in V

Staying in your comfortable seated position, raise your arms overhead so they are in a V shape. Relax your shoulders downward and reach out through your fingertips. This may not seem like anything at first but we are going to stay and breathe here for three minutes. Practicing meditation with your arms up like this adds a level of intensity that will help you relax once you get past the discomfort from keeping your arms up. Finding the ease in staying here for several minutes will clear your mind and release loads of tension from your body.

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Calm Eyes

Sit up nice and tall, however you can sit comfortably. Rub the palms of your hands together pretty quickly to get a good amount of heat going. Close your eyes and gently press the heels of your hands into your eyelids. Rest your fingers against your forehead. Stay here for three long, deep breaths and gently relax your hands to rest on your thighs.

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Seated Easy Twist

From your comfortable seated position, inhale and lift your left arm up. As you exhale, rest your left hand on your right knee. Press your right fingertips into the ground behind your hips. Inhale and lengthen your torso up tall.

Exhale and twist your torso around to the right.

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Seated, Arms Crossed Hold Knees

From your seated easy twist, inhale your right arm up and over your body and grab hold of your left knee, so both hands are holding opposite knees. Relax your head and neck. Stay here for three long, deep breaths and gently roll your torso upright. Do the same thing on the other side.

Plow

Extend your legs forward and roll down to lie on your back. Press your arms down by your sides, round your back, and bring your feet over your head into a plow pose.

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Shoulder Stand

If your neck feels pretty tight in your plow, stay there a little longer and then slowly roll back down to lie on your back. If your neck feels good in your plow, press your palms into your back so your fingers face up. Wiggle your elbows closer together and scoot your hands up your back close to your shoulders. Lift the backs of your legs

straight up so your body is in one straight line. Stay here for twenty long, deep breaths. Either close your eyes or keep your gaze softly resting on your belly button.

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