if you have available:
1 minute - Sit or stand or lie and
take 4 deep abdominal breaths
trying to let go and allow your entire being to relax. 2 minutes -
Watch your breath without controlling it as you sit or lie in
Or do one gentle round of the Sun Salute,
5 minutes -
4 abdominal breaths
Loosen the neck and shoulders
Move the eyes, blink, loosen the face muscles
Loosen fingers and wrists
Clench and stretch your toes, roll
Roll the pelvis backwards and forwards
Sit or lie and watch your breath
- 7 abdominal breaths
Repeat the sequence above, after rocking the pelvis
stand and perform a few sequences of Surya Namaskar.
Lie and relax in Savasana for as long as possible.
For longer session -
try to remember to begin by centring yourself
focusing on your breathing for a minute or two.
Loosen all the joints of the body.
Use stretches that bend the body forwards,
sideways and twist the spine.
Include an inverted pose such as the shoulderstand
if you are comfortable.
Always finish with a few minutes relaxing
Meditation - There are many techniques.
Simple methods include
watching your breath, or visualising
calm and peaceful. Take
a few minutes whenever you
REMEMBER these are only suggestions.
Be aware of your body. Make sure you warm the muscles with gentle stretches before you do anything
If you experience any pain ease off and if it persists, see your doctor.