Winter makes me feel stiff in my body as soon as it starts to get cold. As my life gets busier with the run up to the Holidays, I find I need to meditate more than normal to keep grounded Yet, how to not neglect the needs of my body? Here is my great combination of both yoga and meditation! My fifteen-minute winter yoga workout.
Reduce stress, stretch and warm the soul!
- Modified Sun Salutation (3 minutes): Stand up tall in the centre of a yoga mat. Have your feet together or small distance apart. Make sure the feet are evenly parked. Inhale reach the hands up with the legs straight but not locked. Exhale, bend the legs as you reach for the floor. With the knees still bent, inhale and come into chair pose. Exhale and then inhale the hands up above the head as you straighten the legs, exhale hands by the side, repeat. Set timer to do for max of 5 minutes.
- Seated twist (2 minutes) : Bend the right leg and cross it over the extended left leg so that the foot is on the floor as close to the other leg as is comfortable. Flex the extended foot and ground the body on the floor as you lengthen the spine upwards.Inhale and, as you exhale, bend the left elbow, bringing the arm in front of the bent right thigh. Inhale and lengthen as you twist the torso and look over your right shoulder. Make sure your neck is long, so you are not sticking the chin out too much.Keeping this shape, press the fingertips of the left hand to the floor with the arm extended behind you. With each breath feel as the torso lengthens, and with each exhalation, you surrender a bit further into the pose. Then hold comfortably for five breaths. Come out gently and repeat on the other side.Tip: Don’t turn your neck any further than you can turn your chest or you will not get the full benefit
- Relaxation ( 3 minutes): Lie on your back with your legs as wide as your mat, palms facing up and out to the sides. A great thing to do is to tense your shoulders up towards your ears and then let it go. Tense the face, stick out your tongue and then relax. l. Just lie there, surrender and allow yourself just to go deep.
- Meditate: ( 5 minutes): Carefully come up into meditation just sitting still observing the breath.
That’s the 15 minutes!
I hope you enjoyed? If so, please share so that others can too.
The Word Sprite