HEALTH YOURSELF
We invest in gadgets, stock up on supplements and sign up to gym classes to improve our health and wellbeing, but what if we told you the most powerful tool you have is actually free? In our new weekly column, JANINE THOMAS explains how using your body, mind and breath can help you sail through life – and it won’t cost you a cent. Each week she takes a different, often challenging scenario and show you how to make the best of it using the simplest techniques. This week: Feeling the chill? Here’s how to warm up ...
YOU might have noticed it’s been a little nippy of late. The heavy snow and bitter winds saw many of us bring out ancient ski gear and mismatched gloves so we could keep warm while enjoying the winter wonderland around us. I hope you had as much fun as I did!
However, feeling cold can be miserable. It can be a sign of a medical issue, such as thyroid problems, Raynaud’s syndrome, heart conditions and diabetes, so book a GP check-up if you feel it’s necessary.
But if you’re just a cold-blooded creature, like myself, here’s how to stay toasty from the inside out.
First, think about your iron and vitamin B12 levels. If these are low, you’re more likely to feel chilly; it will do you no harm to give them a boost with green leafy veg, dried fruit, brown rice, barley and oats.
Studies have shown that if you’re on the skinny side, sleep deprived or dehydrated you might get the shivers, so try and get more shut-eye and up your water intake.
If you spend a lot of time sitting — either on your sofa or at a desk — you’re going to feel the cold. You need to get moving.
The following yoga sequence will work your muscles, boost circulation and warm up the coldest of creatures.
1. CHAIR POSE Utkatasana is known for building a lot of heat in the body, and fast! It also tones the thighs and bum, strengthens the core and lengthens the spine.
Start in mountain pose with your feet together or parallel and hip-width apart. Make sure your weight is equally balanced between the balls and heels of both feet.
Gently draw your kneecaps up and engage your tummy muscles while feeling the crown of the head move towards the ceiling. Lift your shoulders up towards the ears and then release. Keep your arms alongside the body, relax the hands and soften your gaze. Come to the breath and start to feel strong, tall and grounded.
On your next exhale, bend your knees and sink backwards as if you were going to sit on a chair while lifting your arms to shoulder height, palms facing down. As you inhale, come back to standing in mountain pose. Repeat 10-20 times.
The next time you come into chair pose, stay here for 5-10 breaths. Make sure the feet and knees stay parallel. Try to keep your torso as upright as possible by lengthening the tailbone towards the ground, engaging abdominal muscles and lifting the chest. Your shoulders might feel tense so make a conscious effort to relax them. Steady the breath and relax the jaw.
2. STANDING FORWARD BEND Return to mountain pose and fold forwards from the hips. Keep your feet parallel and relax shoulders and neck so your hands dangle to the ground. Stay here for 5 breaths. This mild inversion brings a boost of fresh blood to the brain to wake you up, while stretching your legs after chair pose.
3. STANDING TWIST Bend your knees over the feet, sinking back slightly. Inhale and on your next exhale, twist to the right, lifting your right hand in the air and bringing the left to the ground. Exhale and come forward to release. Repeat with the breath on your left side. Twist three times on each side and then see if you can hold the pose on each side for a few breaths to feel the heat. After a couple of rounds you should feel toasty as well as energised — and that feeling may well stay with you for the whole day, no matter how cold it gets.
IF you have a question email janine@ thisisyoga.ie. Follow This Is Yoga on Facebook and Instagram; thisisyoga.ie