The Yoga rules

By Ntathu Allen

How many times have you woken up feeling tired, sluggish and worried? When you feel like this, do you wish you could curl up and stay in bed, perhaps you have an important business meeting and are apprehensive about your ability to deliver an effective presentation? Maybe, you have spent most of the night nursing a sickly child and now lack energy to get up and face your day.

Sometimes, you wake up with a stiff neck, sore back or tight, tense muscles. On days like this, the last thing you want to do is exercise.

However, a few simple yoga stretches, in the comfort of your bed, may well be the cure you need to ease your stiff back, work/family worries and ease you into your day.

So, tomorrow morning, before you get out of bed, try stretching your self awake.

Practice these seven simple yoga stretches. You will feel energised, alert and gay, ready to face with your day with a smile and peaceful mind.

One. As you wake, take a long deep breathe. As you exhale, slowly stretch your body awake. Keep your legs straight out on the bed and gently point and flex your toes back and forth 5 - 7 times.

Two: Gently squeeze your right knee to your chest. Let your left leg lay straight on the bed. Place both hands on your right shin. Focus your awareness on your feet and slowly rotate your right ankle five times in one direction, relax and repeat five times in the opposite direction.

Release your hands from your shin, straighten your right leg and repeat this exercise with your left leg.

Three: Straighten both legs on the bed and practice 10 - 20 "windscreen wiper" motion with your feet. Relax and take 3 - 5 gentle breathes.

Four: Laying on your back, raise both hands. Rotate your wrist 5 - 7 times in each direction. Then shake your hands 5 - 7 times. Lie still and absorb the energy.

Five: Hug both knees to your chest. Curl your body up into a small ball. Rock gently from side to side 5 - 7 times each side. Lower your head to the bed, still holding your knees to your chest, take 3 - 5 deep breathes in and out. Gently, move your knees from side to side, giving a gentle wringing action to the back muscles. Lower your feet back to the bed and slowly straighten your legs on the bed.

Six: Still laying on your back, take a deep breath in and as you exhale slowly turn your head to look to your left shoulder. Inhale and turn your head to the centre, exhale and turn your head to look over your right shoulder. Repeat 3 - 5 times each side.

Seven: Place your left hand over your navel area and your right hand on your upper chest. Close your eyes and take 3 - 5 deep breathes in and out through your nose. Return to normal breathing. Be still for a few more moments enjoying the sense of peace and inner calm. Slowly get out of bed and begin your day.

So, next time you wake up feeling frazzled, sore or tense, practice these seven simple yoga stretches. Be energised, alert and calm, ready to start your day.

Ntathu Allen, Yoga Teacher, teaches professionals simple yoga stretches and meditation to manage stress at work , improve creativity and strengthen relationships at work and at home. Contact Ntathu for your free monthly Yoga and Polarity Enewsletter - Healing4theSoul. Email: ntathu@yogainspires.co.uk ; http://www.yogainspires.co.uk phone: 07973 777 882