HEALTH YOURSELF
WHEN YOU NEED A LITTLE LOVE
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 shows you how to make the best of it using the simplest methods.
AS Valentine’s Day approaches there are flowers, chocolates and big, red hearts everywhere we look. Really, though, we could all do with a little more love every day of the year — and you can’t rely on someone else to give it to you if you can’t give it to yourself.
While romance is in the air, think about cultivating a little self-love. It’s time to show yourself the love and compassion you show to others. Take five minutes to be kind to yourself and see what happens. Whether your single or in a relationship, male or female, young, old or somewhere in-between, use this restorative sequence to open your heart, nurture your body and nourish your soul. Try to keep your attention on the breath at all times.
1. EXTENDED PUPPY POSE
FIND a warm, quiet place with a soft floor — a carpet, rug or yoga mat will do — and wear loose, comfy clothing. Have a yoga block (or a big book) and a blanket or two at hand. Come on to all fours. If your knees feel delicate, kneel on a folded blanket.
Walk your hands forward and lower your forehead to the ground (rest it on a book if it doesn’t reach). Let your shoulders soften and focus on the sensation of your heart melting towards the ground. Stay for several breaths.
2. SIDE PLANK VARIATION
BRING yourself back to all fours. Extend your right leg and place it behind your left foot. Press into your feet and engage the abdominal muscles.
Sweep the right arm overhead and feel the hips and chest open to the side. Now bring the right arm over the top ear, palm facing down. Soften the shoulders and look to the sky. Try to feel as if you are breathing between each rib. Stay for several breaths and then change sides.
3. COW FACE POSE
CHEST and hips — a key area where we hold our emotions — both get a powerful release here. Sit with your legs straight. Bend your left knee, flex the left foot and tuck it in by your right hip. Do the same with the other leg on the other side. If your hips feel tight, sit on a block/book.
Raise the right arm and bend the elbow, dropping the hand down your back. Reach the left hand back and see if you can catch hands, or at least get them fairly close together. Keep the head upright and the neck long. Stay for ten to 20 breaths. Release the arms first, then untangle the legs. Try on the other side.
HEART RELAXATION
DON’T lie like me here; get really comfortable with cushions under your knees or head and blankets to snuggle under. This is your time, so make it count.
Close your eyes and let all the muscles of the body soften and relax, from the crown of the head to the tips of the toes.
Start to visualise a soft, warm glow at your heart centre. It can be any colour you like. Take a slow, steady inhale and as you exhale, feel that glow begin to spread, starting to fill your chest. On each exhale, feel that soft, warm glow spread a little further until, eventually, it fills your entire body. Stay here and enjoy the all-over warm, soft fuzzy sensation.
After five minutes or so, take your palms together at the heart centre for a few breaths, pressing your thumbs firmly into the sternum. Very slowly, when you are ready, return to a sitting position.
There you have it. Your very own Valentine’s gift... to yourself.
Consult your GP before starting a new exercise regime. Follow This Is Yoga on Facebook and Instagram; thisisyoga.ie