WellnessOptions Magazine issue09 - Life energy & fatigue

By Rebecca Bell

Vitality and fatigue can seem to be at two ends of a spectrum, but in both cases, energy is the issue. Our bodies are vehicles in which imbalances of energy are often reflected. The ancient practice of yoga recognizes the importance of keeping the body, mind, and spirit in harmony.

Child’s Pose
To relax and rejuvenate the body:

Bend the knees, and sit down on the feet with the big toes touching. Bend the torso forward over the knees, placing the forehead on the floor and trying to keep the sitting bones on the heels. Drop the arms along the outside of the legs, and if possible, grab the bottom of the heels. Breathe in and out smoothly. If it feels more comfortable, place a pillow in between the legs and the bottom. Hold the position for 5 to 10 deep breaths or as long as you like!

Downward-Facing Dog
To release the backs of the legs, open the shoulder girdle, and energize the body:

From a Child’s pose, reach the arms forward as far as possible, keeping them shoulder width apart or slightly wider. Curl your toes under, and straighten your legs and arms so that the body is in an inverted “V” position. Make sure that the feet are parallel and a bit wider than the width of your hips. Think of pushing the tailbone up and of pushing the chest and head through the arms. If the hamstrings feel too tight to straighten the legs, keep them slightly bent. Hold the position for 5 to 10 deep breaths, and then return to Child’s pose. Repeat 5 times.

Lying Thigh over Thigh Twist
To release tension in your spine and hips:

Lie on your back with both feet on the floor. Cross the right thigh over the left. Extend your arms out to the sides in a “T” shape, and feel your back spreading out on the floor. Shift your hips slightly to the right, and then as you exhale, allow the legs to lower to the left and the spine to spiral. Turn your head to the right. Hold the position for 5 to 10 deep breaths, noticing where the tension is the greatest and breathing into that area. Move out of the position and repeat other side.

Cross-Legged Forward Bend
To open the spine, release the hips, and calm the mind (great before going to sleep):

Sit with one leg crossed in front of the other. If this feels difficult or the knees point up when you do this, sit on a pillow. Press the thighs down slightly feeling the hips roll open, then fold the torso forward exhaling and reaching the finger tips forward. Stay there and breathe deeply in and out, focusing on the sensations across the back, shoulders and hips. When you feel as if you have released some tension, come up slowly, switch the legs, and repeat.

Bow
To revitalize energy, stimulate the spine and open the chest:

Lie face down, bend your legs and grab your ankles with your hands. If possible hold your ankles with the thumb on one side and the fingers wrapped around the other. Try flexing your feet. Begin by keeping the forehead down and the back of the neck long. Feel the thighs release into the floor and then begin to lift the legs, then the chest and the head. Move slowly and allow your breathing to keep you relaxed. Think of pressing the bottoms of the feet towards the sky and the shins towards the wall behind you. The legs pull the arms, which opens the chest. Don’t worry about how high you lift. Keep breathing fully for 5 to 10 deep breaths and then relax down, turning your head to one side and resting your arms, palms up next to your body. Repeat 3 times.