YOGA ON THE GO
Take your practice to the park, the campground or anywhere your travels take you
Is there anything more lovely than being outside, feeling the sun on your face and the breeze on your skin, and listening to the sounds around you? We all feel a little more joyful at this time of year and adding in a few yoga poses will boost that overall feeling of healthy summer goodness.
The following sequence has been designed to offer a mini yoga class for you to try at home, in the park, on the campsite or anywhere your summer journey takes you.
Start sitting comfortably on a chair, bench or the ground, and enjoy a few deep breaths before you begin.
Remain seated for the first few poses, then move to standing, and finish by lying on your back. Enjoy the feeling of openness and relaxation you get from stretching your entire body.
If you have a yoga buddy nearby, have them read the instructions out loud to you while you get into and out of each position.
For further help, a video of this sequence can be found on my website itsjustyoga.com.
Have a great yoga class.
SEATED SIDE STRETCH
Can be done seated crosslegged, or sitting on a park bench. Lengthen your spine tall and reach both arms up in the air. Lean to the right and place your right hand down in line with and away from your right hip. Reach your left arm up and over your left ear, palm facing down, as you lean to the right. Keep lengthening your spine up and over to receive a beautiful stretch throughout the left side of your body.
Repeat on the other side.
SEATED TWIST
A little twist will work your insides and open your spine. If you are on a chair or bench, bring yourself forward so that just your seat is resting on the chair and your knees are directly over your ankles, toes pointing straight ahead. Place your right hand on your left knee and left hand on the ground or seat behind your left hip. Inhale and lengthen your spine tall, as you exhale twist to the left. Stay here for 3 to 5 breaths. Release back to centre and repeat on the other side.
SIDE BODY STRETCH
Stand tall and strong in your legs with your toes pointing straight ahead. Lift your arms high overhead. Grasp your left wrist with your right hand and pull your left arm over to the right. Keep your left foot firmly rooted and allow your hips to shift to the left as you lean strongly over to the right. Feel strong in the pose for 3 full breaths. Come back to centre and enjoy the release of energy on the left side of your body. Repeat on the other side.
TRIANGLE POSE (TRIKONASANA) PICTURED ABOVE
This cure-all and feel-good posture will stretch and strengthen your hips, groins, hamstrings and calves, and open your shoulders, chest and spine. Step your feet out wide, 3 1/2 to 4 feet apart, toes pointing straight ahead and hands resting on your hips. Turn your left foot in slightly to the right and your right foot out 90 degrees to the right. Press down with your feet and lift your quadriceps. Keep them engaged and lifting throughout the pose. Roll your right thigh out so that your kneecap is in line with the centre of your right ankle. Open your arms out to the sides shoulder height, and rest your gaze on your right fingertips. Inhale and lengthen your spine, exhale and side bend over your right leg, bringing your right hand onto your shin, ankle or the floor beside the pinky toe. Extend your left arm straight up towards the sky. Turn your gaze to look at your left fingertips, or down at your right foot. Open your left shoulder and chest and lengthen your spine. Inhale to come back up and repeat on the left side.
SHOULDER OPENER
Can be done standing or sitting. Reach your arms behind you and clasp wrists, forearms or opposite elbows. Draw your shoulder blades down your back and towards each other to open your shoulders and chest. Draw your lower ribs back down and lift up through your heart. Enjoy for 3 to 5 breaths, then switch your grip and repeat.
PRAIRIE SKY
This pose will evoke memories of cloud watching and easy days. Lie on your back with knees bent and your feet on the ground. Walk your feet outwardly, hip distance apart, and let your knees fall towards each other and touch. Interlace your fingers behind your head, allowing your elbows to rest on the ground. Rest and relax your shoulders, hips and your breath.
Namaste and Happy Summer!