The following sequences are ones we have created for our personal practice. There are times when we all can feel out of sync with life, blue, glum or sad. Being yogic does not mean that one becomes immune to the darkness; suffering and sadness is necessary to realise the joy of life. But it’s important to realise the silver lining of the clouds.
There are issues that we or some of our friends have suffered and these little10 minute morning sessions and 30 minute evening sessions are aimed at helping to reduce the suffering and aim to help lighten the load when life seems heavy.
Suggested times are included so you may want to set a soothing alarm to ring at certain intervals. All are suitable if you are new to yoga.
In all of these let yourself fully surrender to gravity and let your body relax with each and every breath. Breathe deeply in and out the nose; lips gently closed. Remember to move in a wave-lie motion and rhythm rather than as if ‘performing’ a shape, let us ‘become’ a shape. You need no equipment; just a soft rug or mat and a couple of books and a blanket if you wish to take the modifications.
AM 10 minute practice as soon as you wake up:
5 minute Uttanasana – deep forward bend; knees bent as much as you need to get your belly toward your thighs
5 minute Prasarita Paddotonasana – wide legged forward bend; you can rest your palms onto blocks or books and rest your head onto one aswell if you wish
2 minute Savasana
PM 30 minute practice after you have cleansed and are ready for bed:
3 minute Baddhakonasana – wide legged seated forward bend, soles of feet together. Blocks beneath knees. Spine neutral; bring the eyes to close and focus the mind on either the space between the eyebrows or toward the tip of the nose.
3 minute Adhomukha Baddhakonasana – keep legs in above position but begin to walk the palms forward and bring the chest and head toward the earth in front of you. You can bring your forehead to rest either on block/s, 2 fists stacked upon eachother or all the way to the earth.
3 minute Supta Baddhakonasana - lie down along the earth. Can recline onto elbows or stack blocks beneath between shoulder blades and head or lie fully to earth. If fully reclined send arms overhead on the earth and hold each elbow with the opposite palm.
3 minute Janu Sirsasana – one leg fully straight along earth. Opposite leg bent with sole of foot to opposite leg inner calf, thigh or groin. Can stay upright here or begin to bend forward over straight leg. Options to rest palms or head on blocks, fists or along the leg.
3 minute Paschimottonasana – Walk palms forward. On each inhale, get taller, on each exhale, surrender a little more.
3 minute Janu Sirsasana – opposite leg bent
3 minute Paschimottonasana –as above
2 minute Bhramari Pranayama – Bumblebee breath with the eyes closed inhale deeply and exhaling hum audibly and feel the vibration throughout the whole body; should feel easeful in your head
7 minute savasana with a bolster or a rolled up blanket beneath the back of your knees and something covering your eyes. Be very warm; wrap a blanket around you if you need, be very still and release all manipulation of the breath. Try to let go and concentrate on nothing but the sound of the breath.
Rise and go to bed.
I used to aim to fit the AM sequence in on 4-5 days per week and the PM sessions in twice a week; I shortly began to notice a difference in the way my migraine attacks occurred and I felt more at ease at their onset as I could relax my body fully and breathe deeper. Give it a try and see how this sequence affects you.