I hope this practice brings you a few moments of healing and warmth in your day. It includes something to release tension from your neck, something to put some fire in your belly, and something to make space around your heart. Happy Wednesday!
Do each pose for five to eight breaths (or five to eight breaths on each side, if it’s asymmetrical). Do five to eight rounds of abs.
Never stretch into pain. Take care of your body. If you’re pregnant then skip the abs exercise and don’t do anything that doesn’t feel right.
Take three deep breaths, focussing on the sensation of breathing.
Gentle stretch: Relaxing the neck
How to do it: Sitting or standing in any position which pleases you, take your focus into all the parts of you which are in contact with the floor. Ground down through those points so you can telescope your ribs and lift your heart. Relax your shoulders. Allow your left ear to drift towards your left shoulder, until the whole weight of your head is hanging. If this stretch is too much, then use your left hand to support your head in a comfortable stretch. Take five to eight breaths into the stretch, using your breath to rinse out any tension. Then cradle the head with the left hand and, keeping your neck completely relaxed, lift your head back to centre. Repeat on the right side.
Abs exercise: Abs with a roll
Something zingy: Warrior I with back traction
How to do it: Start with feet together, facing the short edge of your mat. Step left foot forwards so your feet are about 4 feet apart. Face your hips, belly button and nose toward the short edge of the mat. Bend the front knee deeply. This is Warrior I feet. For back traction, put your hands on your hips, thumbs towards your spine. Press down with your hands to traction your back. Tuck your tailbone down, telescope your ribs up, and feel for making space along the whole length of your spine and around your collarbones. Take five to eight breaths into your heart and then switch sides, so your right foot is in front, and repeat.
Final relaxation: Lie on your back in a warm place for at least a minute and let tension drain from your body.