Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (46 page)

Seated One Leg Forward Bend (foot on hip crease)

Sit up tall with your shoulders above your hips. Extend your left leg straight out in front of you. Bend your right knee and place the top of your right foot on your left hip crease. If this hurts your knee or hip at all place your foot on the ground inside your left thigh instead. If your foot is on your hip crease, you should feel your heel pressing into your lower belly. Inhale and lift your arms straight up. As you exhale, fold your torso forward over your legs, keeping your spine long. Stay here for ten long, deep breaths.

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Seated Shin Hug

Hug your right knee with your arms. If there is room press the bottom of your right foot into your left elbow, wrap your right arm around your right thigh, and join your hands to cradle the leg. If that hurts your knee, hold your right foot with your left hand and your right knee with your right hand. Lengthen your torso and sit up tall. Relax your shoulders downward. Sway your left leg from side to side to open your hip.

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Compass

If your hips feel open, press your right hand under your right calf and bring your right leg to rest on top of your right shoulder. Grab the outside of your right foot with your left hand. Press your right fingertips into the ground alongside your right hip. Lean right, look under your left arm, and gaze upward. If there is room in your hamstrings, begin to straighten your right leg and keep opening your torso upward and toward your left. If it stops at the right upper arm, that’s fine. Stay here for five long deep breaths. Unwind out of it and do the routine on the other side, beginning with the forward bend.

Tension

Tension likes to build up in our bodies and minds all day long. It’s a natural part of life. Centuries ago,

humans had stressful living conditions. How would you like to spend the day running for your life from

predators and struggling for daily survival? Although our modern tensions may appear a bit different,

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we endure tension and stress in our bodies just the same as our ancestors did. The more stressful our

day, the more tension builds. If we don’t let the tension loose it will start to take a toll on us. It’s

important to tame tension each day so we can avoid heavy buildups that lead to sickness.

THE TENSION YOGA CURE

Managing tension doesn’t necessarily mean finding ways to extinguish it. There will always be tension. How we
deal with it, and how we manage it, is what matters in our lives. When we can find the ease within the effort
and stress, we are able to manage a whole lot more with a lot less effort. Do this routine once or twice a day to
press the reboot button and bring yourself back to a clean and neutral state.

Child’s Pose

Gently come onto all fours. Relax your hips and sit back on your heels. Rest your forehead on the ground and

breathe deeply into your back. Stay here for five long, deep breaths.

Child’s Pose Twist

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From your child’s pose, thread your left arm under your right arm so your whole left shoulder is resting on the ground and the left side of your face is resting on the ground. Stay here for five long, deep breaths and do the same on the other side.

Sit on Heels, Palm Press (lifting and lowering breath)

From your child’s pose, sit up on your heels. Press your palms together in front of your chest, thumbs pressing into your sternum so you can feel your heart pumping. Close your eyes. See if you can slow down your heartbeat by

deepening your breath. Take a big inhale, lifting your chest. Exhale all the air out through your mouth. Repeat this same breath and movement pattern twice more. Stay here and breathe naturally for a few more moments. When

you’re ready, gently relax your hands on your thighs.

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