guide to beditation
THE LAID-BACK YOGI’S
WORDS // JOSS SULLIVAN
------------------------------------------------------
A
nd relax! It is possible to find inner peace
while travelling without even leaving the
comfort of your hotel bed.
Yoga guru Vyda Bielkus says: “Don’t
underestimate the power of those few
minutes before we get out of bed. Yoga is a
great way to unwind from stress or greet the
day.”
Before grabbing a coffee, flicking on
the TV or checking for overnight status
updates on their smartphone, the
canny traveller runs through a simple
sequence of stretches and poses to set
themselves up for the day.
But always keep in mind that a bed doesn’t
provide the support or resistance of a yoga
mat on the floor. Pull out of any exercise that
feels too intense and curl up, holding your
knees to your chest to let your body recover.
Exhale, pressing the soles of your feet and
palms into the mattress and lift your hips into
an upward plank. Then, with your right side
to the wall, exhale and lift your legs up the
wall in one fluid motion while lowering your
head and shoulders gently to the bed.
Next bend your knees and, with heels as
close to your sitting bone as possible, lift into
the bridge pose.
And from a prone position with hands under
shoulders, lift into the cobra. Bring your heels
close to the buttocks as you move into the
bow pose.
Finally supporting the weight of your body on
outside foot and hand, lift into the side plank.
Now you are ready for the day. Namaste.
VIPARITA KARANI
(LEGS UP THE WALL)
PURVOTTANASANA
(UPWARD PLANK)
SETU BANDHA SAR-
VANGASANA (BRIDGE
POSE)
BHUJANGASANA
(COBRA POSE)
DHANURASANA
(BOW POSE)
VASISTHASANA
(SIDE PLANK)
62 //
