INDONESIA HOTLINE

Here’s a gentle yoga sequence you can practice at home :

1. Cat and Cow poses (spinal rolls).
Come onto all fours with your hands under the shoulders, and knees under the hips. Begin to inhale and roll forwards, letting your belly drop and the chest push forward between your arms as you tilt the pelvis up and look up.

As you exhale, round your spine, lift your back as high up as you can as you tilt the pelvis in and let the head drop inward (like an angry cat). Do this between five and ten times breathing deeply but gently and effortlessly.

2. Balasana (child’s pose)
Sit on your heels with your knees open wide, and your big toes touching at the back. Rest your forehead on the floor or a blanket, and extend your arms forward. Remain in this pose for a few minutes.
3. Supported chest opener
Place a couple of pillows or stack two-or three-folded blankets on a mat behind you. Place another folded blanket or a cushion on top of the pillows to rest your head.

Bend your knees as you lie on the pillows or blankets, completely relaxing your back while making sure it is supported and your head is higher than the rest of your body.

Once you feel relaxed, extend your legs and open them wide for comfort, allow the arms to rest beside the body. Close your eyes, or place an eye mask or towel over your eyes. Allow the belly to relax and stay in that position for five to ten minutes.

4. Viparita Karani
Place one or two blankets by a wall and sit sideways on them with your right hip and shoulder touching the wall. Bend your knees and keep the hip near the pillow as you lie on the floor and bring the legs up the wall. Your buttocks and much of your lower back will be on the blanket. Your upper back, shoulders and neck and the back of your head will be on the floor. Let your arms relax at your sides.

5. Savasana
Lie on your back with your legs to the side, and your arms at a comfortable angle away from your body. Let all your limbs, fingers and toes relax. Close your eyes and rest for at least five to ten minutes.
Before Savasana, you can sit in a comfortable position, one where you can maintain a straight back for a few minutes for Ujayyi breath, or alternative nostril breathing and then sit still for a few more minutes in a mindful meditation. Then lie back and give yourself a few minutes for ultimate relaxation.