Monday, 18 January 2016

Brighten 'Blue Monday'

Today is Blue Monday.  The third Monday in January is supposed to be the most depressing day of the year but it doesn't have to be.  Start your day with this yoga sequence to brighten your day.  You will need a cushion.

Sun Salutation A - 3 rounds + Sun Salutation B - 2 rounds. Please see these sequences in the 'Yoga Gallery'- This energetic flow releases endorphins which are the 'feel good' hormones.

Swan - come towards the back of the mat, big toes touching, knees wide. Walk your hands forward, bringing your right cheek to a cushion and relax your arms on the mat.  After a minute or so, turn your head so that your left. Allow time for your breath to return to normal.  

Upward Facing Dog - Remove the cushion and come to lying on your belly. Position your hands by your ribcage and on an inhale press into your hands to lift your chest.  Straighten your arms or if that feels too much for your back, keep your elbows soft. At the same time, lift your hips and legs off the mat, pressing into the tops of your feet or tuck your toes. Breathe out to lower. Press back into Downward Facing Dog with your knees bent to lengthen your spine after the back bend.  Walk your feet towards your hands and when your shoulders are over your wrists, hold your elbows, breathe in and slowly come up to standing.

Breath of Joy - you cannot be blue when you practice this uplifting breathing technique. If the three part breath is not right for you, just breathe as feels comfortable for you. Stand with your feet a little wider than your hips, arms by your sides.  Inhale a third of the way as you bring your arms forward and up, breathe in to two thirds of the way as you take your arms wide, breathe in all the way as you take your arms up, breathe out, sweep your arms down and back as you bend your knees.  Breathe in a third of the way as you straighten your legs and bring your arms forward and up to shoulder height.

Standing Twist - twist your blues away.  Stand with your feet wider than your hips, your arms by your sides. Breathe in, breathe out come onto the toes of your left foot, bend your right knee and swing to the right.  Breathe in centre, breathe out repeat to the other side letting your arms swing loosly.  Turn your head in the direction of the twist. Continue until all the tension has twisted out of your body.

Happy Baby - Lie on your mat and hold the outside edges of your feet, drawing your knees down towards your armpits.  Rock gently from side to side.

To finish take 10 minutes inn Savasana to receive the benefits of your practice. 

Please see also - 'It's 'Blue Monday' - today is supposedly the most depressing day of the year'-

Blue Monday? No, sunny Monday!!

Janet x

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