You can find tips regarding exercise anywhere. You’ve come to see your best friend though. What I propose is that you get up off your duff. I say this kindly and with the best in my heart for you. Have you ever noticed that dogs and cats, and most other animals stretch when they first get up? We should have the same common sense and “Wake Up” our body by stretching. Here is my easy 10 minute Yoga Stretch for Beginners.
I understand how good that couch feels. I’m piled up in the bed right now typing this. A cup of coffee sits on the bedside table; the sunrise is reflecting on the side of the barn as I look out the window. I may have beat hepatitis c, but I still have stage 4 cirrhosis and do NOT always feel like getting up and moving around. But THIS year, I am going to make a resolve to keep moving. Please join me. Don’t feel guilty or make excuses. Come on – let’s just start.
Do What YOU Can
When I taught aerobics, we called this a warm up. Today it’s called yoga, and was the only physical exercise I could do during Hepatitis C treatment. You may not be able to do it all. Do what you can and don’t push it. I have creaks and pains and MODIFY everything. When nothing else is possible, I at least get in the floor and attempt a child’s pose. Keep moving and read more about the benefits of an easy 10 minute yoga stretch for beginners.
Maintaining muscle mass is hard with cirrhosis. This is one easy way to do it when nothing else works. Discuss this with your doctor and/or a yoga instructor. My doctor gave me the go ahead when I was in extreme dire physical condition. I’ve made a few YouTube that are EZ to follow. Relax, have fun and laugh when you try this.
Easy 10 minute Yoga Stretch for Beginners
1. Sun Salutation- My knees and hips don’t allow me to do this sequence. I’m a RYT certified yoga instructor and not everyone’s body is designed for this. Check out the chair and standing poses in my youtube channel for yoga post transplant.
2. Child’s pose or Curl up and cry like a baby
This is where I get on all fours, lean back, and sit on my feet. I lay my forehead on the floor ( or a pillow or block) with my arms stretched in front of me. Stay here a while. It is a good spine stretch and very relaxing.
Go back to this pose any time when tired. Tip: This pose is good for back pain and nausea.
3. Plank Pose or Stiff as a board
Laying on my stomach, I press both hands into the floor beside my face and tucking my toes under, push up. The back and body should be parallel to the floor. The body’s weight is supposed to be distributed evenly between hands and feet. Tip: If your arms are tired, inhale and let your belly hit the floor to take some of the weight.
4. Cobra pose or Hold your head up if you can
After plank, just breath and rest for a minute. Now pressing my palms on the floor, I raise my head up. Yes, my belly is still on the floor. Tip: If your chest is off the floor and you are facing forward, stick your tongue out like a snake. I swear this is what I do. I do it and even say, “Aaaaahhh” really loud. It sounds like a cross between a walrus and and a dog howling at a train whistle.
5. Cat and Cow Pose
I move onto all fours with hands and knees even distance apart. First I arch my back high and hold during an inhale and exhale. Then I push my tummy toward the floor while breathing.
You’ll Feel More Relaxed and Gain Strength
I do lots of other poses. Warrior pose was a fave when I’m in real pain. It’s more of a mental stance than anything, and I still wobble. I am still not strong enough for Tree Pose without holding a chair, but I make an attempt. Some days it is just a child’s pose and I let all my self pity pour out onto my yoga mat.
BTW – All you really need is a rug and a pillow. There are great instructional videos of how to protect your back and the proper alignment for each pose. You know by now that I’m not an expert. I’m your best friend in the hep c battle, and will try anything to be stronger and live longer. Try this easy 10 minute yoga stretch for beginners.
If you get stuck in a pose, just contact me. I know this great chiropractor. Karen:)
