Seated Yoga Guidelines
Remember toilet yoga can be done anytime you are sitting down, whether on the couch or in a chair, or especially when traveling in a car, bus, or airplane.
Be gentle on your body! Start slowly and gently, and stop if it hurts. It should feel like a good, soft stretch. Being consistent breeds flexibility and results. Pushing yourself too hard only brings injuries!
Always consult your doctor before starting any new exercise program. Falling off the toilet and hitting your head can be life-threatening, so if you think you can’t do the pose or you might lose your balance, please don’t try the pose, or ask for help from a friend that doesn’t mind the smell.
“Put your hands against the wall! Now, stretch that back and open those shoulders!”
This is a great stretch to open up your shoulders if you have tight ones, bringing them into extension (back bending). It also opens up the chest and heart, and brings the upper thoracic spine into extension (you know you like those big words! It just means that it helps your upper back go into back-bending). This helps your posture (SUPER IMPORTANT).
Bathroom Yoga: Hands Against The Wall Or Sink.
- Stand up. No, you don’t have to do this in the bathroom, but it’s funner.
- Place your hands up high against the wall, a little more than shoulder width.
- Spread your legs about shoulder width apart.
- Lean into the wall gently. Feel a gentle stretch in your shoulders and upper back. Lift your chest and head toward the ceiling, as if there is a rope pulling you from your chest and from the top of your head.
- Breathe deeply and slowly, 3 times. Take a break for a few seconds, and repeat.
A variation of this great exercise is to use the sink instead of a wall. Here, you will be bending over with your hands on the sink. This time, pretend the rope is pulling your chest and the top of your head straight away from your body, toward the direction of your hands. Same concept, just a different position that also stretches out your low back and hamstrings. (Tight hamstrings create lower back pain, so stretch them out!)
I come in peace.
P.S. Alright! It may seem silly, but toilet yoga really works! Just do 1 pose for 1 minute every time you sit on the toilet. The easiest one or the one you like the most. You’re sitting there anyway! 😉
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