Start the day right
Always wanted to try yoga but aren’t sure where to start?
Shauna O’Sullivan from Yoga Kula in Wicklow Town has shared some simple poses to get you going.
These are great for waking you up in the morning and easing you into the day, as well as boosting strength and flexibility and calming the mind.
1) Sitting Pose – Sukhasana
Sit in a cross-legged position. Close your eyes and bring awareness to the breath.
Breathe in and out through the nose, bringing a sense of calmness to the mind and body.
Sit peacefully for a few minutes.
2) Easy Pose or Seated Twist – Parivrtta Sukhasana
On your next exhalation, twist your upper body to the right, resting your left hand on your right knee.
Breathe. Take time here.
On your next exhalation, move the body back to centre. Inhale and as you exhale move to the other direction in a twist. Rest your hand on the opposite knee.
3) Seated Forward Fold – Paschimottanasana
Moving into a forward fold, take the legs out in front. Lengthen through the spine sitting up tall.
Inhale and as you exhale fold forward, keeping the spine long. Rest where you feel you need to. Inhale and exhale here. Take time in this forward fold as it opens the lower back and helps with tight hamstrings.
4) Folded Butterfly Pose
From here, draw the soles of your feet together and allow your knees to fall out to the side in a Butterfly Fold, making a diamond shape with your legs. As you are pressing the soles of your feet gently into each other allow the top of your body to fold forward. Breathe here for a few calming breaths. Butterfly Fold helps to open the groin area and the lower back which can be stiff from long periods of sitting.
5) Adho Mukha Śvānāsana
Come now to all fours. Wrists underneath the shoulders, knees underneath the hips. Work the hands into the mat, sit your glutes back on your heels and then raise up the sit bones (glutes) towards the ceiling into a Downward Dog. Hold here for five breaths. Bend the knees slightly if the heels are not touching the ground. Downward Dog elongates the spine, calms the mind and is a fantastic overall stretch for the body.
6) Child’s Pose or Balasana
In your own time, come back down to all fours, open the knees wide on the mat, allow the big toes to touch behind and again fold the upper body forward reaching the arms out in front. Relax into the Child’s Pose for 5 breaths.