Yoga doesn't have to be difficult. The body seeks to be open and expansive. After hours sitting at a computer (watching the bitcoin market obviously), driving cars, texting, you get the picture, our bodies are slumped, lethargic and lacking energy flow. Start here with these top 5 movements to get you into yoga.

Cat/Cow

Cat cow is an extension and flexion of the spine. The spine has 6 movements and these are two of them. Consider as you sit all day the vertebrae compress and gravity takes over. These movements will bring flexibility to the spine and bring mobility to the back, neck and shoulders.

Start by getting on to all fours also known as table top. First, drop the belly, reach your heart forward and lift your tailbone to the sky all while taking a deep breath in. On your exhale, go into the opposing movement. Something that looks like a cat; round the spine, pull your belly in, chin tucked and tailbone draws under. Cycle through Cat/cow for several breaths.

Side Stretch

We often think of only front and back, anterior/posterior when it comes to stretching. However, the spine moves in six directions as mentioned. There is also fascia that wraps the entire body that needs to be extended and quite frankly, it just feels good.

Stand tall and place your right hand on your hip, not your waist but your actual hip. Lift your left hand out and up on a deep inhale, on the exhale reach your torso over to the right, push your hip to the left. This doesn’t have to look pretty. How does it feel? Make it feel good, stretched and open. Perform this stretch on both sides.

Twists

Find a seat. You can sit cross legged, you can kneel using blocks as support, find a kitchen chair or even use your computer chair. Hand placement and so forth will vary, however, the intention is the same. Twist, baby, twist! Consider lifting your navel up and over your thigh, feel your shoulders reaching to the side wall. Begin to bring your chin towards your back shoulder. Lift your spine tall. Hold here for six deep breaths before moving on to the other side. Maybe you will hear a few pops, that's ok. If you ever feel pain: Stop. You have now completed the six movements of the spine. Your back will thank you.

Child's Pose

From table top, bring your toes together and open your knees wide. Sit your hips to your heels as you walk your hands out to the front of you. Let your belly drop in between your thighs and let your forehead rest on the earth, a block or stacked fists. AHHHHHH, this one is good. Think of the name, this pose is natural for the human body. It brings about comfort, a sense of being grounded and connected. Try it out in bed for a few moments before or after sleep. We are going for easy here. Try not to make this to complicated.

Legs Up on the Wall

Just do what the name says. I put my feet up on my head board before I lay flat right before sleep. This is incredibly relaxing. If you are sitting or standing, just plain ol’ upright all day, let gravity work in your favor in this pose! This will decrease any swelling and increase blood flow as your limbs are raised above your heart. It is relaxing and deeply restorative. 5 to 10 min of resting like and you will feel like a brand new person.

I recommend these stretches in the am. I even do them in bed sometimes before I get up! Wherever and however you do them does not matter. What matters is that the body is taken care of, it is the only one we get! (until we can use 3d printers for organs, etc :) My yoga teacher would tell the story of her sister who is a chiropractor, who said that if everyone did cat/cow she would be out of a job! Now, I don’t know if that is true or not but I am all about increased flexibility and mobility!

Let me know what you think!

As always, the best discussions happen in the comments! Until next time…

Namaste,
Miss Jessica