Gentle yoga for everyone

Adhomukha Virasana

Before beginning a new yoga practice, it is strongly recommended that you consult with your doctor if you suffer from a medical condition, or have recently been injured or had surgery. If you are going to a yoga class, make sure that the yoga teacher is experienced, and aware of your medical condition.

Find a gentle yoga practise that suits you. Listen to your body, and move into and out of asanas smoothly and slowly, keeping your breath smooth and even. Find that sweet point of balance, where you are stretching without overextending yourself, and where you feel good without causing any physical pain.

When we think of doing yoga we often think about how it will improve our flexibility, and how it affects our tight hamstrings or other muscles, rather than its profound effect to calm and balance our nervous system.

Regardless of what you are dealing with, there are always three things available to you (unless you are unconcious!) – pranayama, meditation, and savasana. These three yoga techniques are immensely beneficial.

There are various forms of pranayama that can be practised to promote relaxation. Analoma Viloma, alternate nostril breathing, is a good calming and balancing breath. Another good technique is the 2 to 1 breath, where the exhale is twice as long as the inhale. Start slowly, such as inhaling to the count of four and exhaling to the count of eight, and gradually lengthen your breath as much as you can without feeling uncomfortable.

A regular daily meditation practice of 10-20 minutes, preferably in the early morning, can also have a tremendous benefit to your health. This can then be followed by at least five minutes of lying in savasana with your eyes closed and body completely relaxed.

Three of my favourite restorative asanas that are deeply calming are:

Adhomukha Virasana – Supported Child’s Pose

Supta Baddhakonasana – Supported Reclined Butterfly

Viparita Karani – Legs up against the wall

Go slow, breathe deeply, and keep on practising…