Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (23 page)

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Couch-stination

Ever get stuck on the couch, literally? What begins as a harmless moment of total body and mind

relaxation can quickly develop into cozy nesting that takes a sudden turn for the worse into zombie-like

vegetation without much hope for a snappy return back to our normal, energetic selves. Once we hit the

zombie state of couch-stination we literally get stuck in the couch. The cushions and pillows swallow

us up like quicksand and we are done for. TV movies, snacks, magazines, books, everything you could

ever want is within arm’s reach, so no wonder it’s so easy to get buried in the couch.

THE COUCH-STINATION YOGA CURE

The only cure for couch-stination is to find just a bit of inspiration to begin some simple and mindful

movements. Know that starting off slow will help bring vitality back into your body and energize your whole
system. Once you begin these simple movements designed to increase circulation and range of motion, you’ll

be back to your usual self in no time. If you are suffering from couch-stination and have even the slightest
desire to get some movement and energy back into your system, this routine can help. And the best part is you
don’t even have to get off the couch to do it. Fair warning: after you do this routine you may be inspired to go
for a walk and enjoy some non-couch-related activities.

Reclining Single Knee Hug

Lie down on your back. Hug your right knee gently into your chest. With each exhale, draw your knee closer to your right shoulder. Stay here for five long, deep breaths.

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Reclined Single Knee Hug Twist

From your reclining knee hug, cross your right knee over your body toward your left hip. Open your arms out on either side of you, laying your palms flat on the couch if you can. If it’s too small a space, just keep your hands loosely folded at your hips. Look toward your right. Stay here for ten long, deep breaths. Do the other side starting with the reclining knee hug.

Half Happy Baby

Still lying down on your back, hug your right knee into your chest. Point the bottom of your foot straight up. Grab the outside edge of your right foot with your right hand and press your knee down toward the couch with the

strength of your right arm. Stay here for five long, deep breaths then do the other side.

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Seated Ankle to Knee

Sit up tall. Bend your knees and fold your legs toward you as if you were coming into a seated meditation. Lift your right leg and stack it on top of your left leg so your right ankle is on top of your left knee and your right knee is on top of your left ankle. Stay here for ten long, deep breaths then do the other side.

Depression

If you are suffering from severe depression, seeing a physician is a great place to begin. But whether

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you simply have a case of the blues, or a more daunting depression cloud is looming over your head,

fortunately there are some simple practices that can hopefully lighten the load quite a bit. Regular

practice resting the mind on the breath eases anxiety and raises GABA levels in the brain, sending

depression on its dark, sad way. The noncompetitive, rhythmic aspects of yoga are also comforting and

go a long way toward healing the whole person.

THE DEPRESSION YOGA CURE

The yoga cure for depression is simply to practice regularly, even when you don’t feel like it. A little bit of
yoga is better than nothing. The more you practice, the better you’ll feel.

This routine, like many of the others, is designed to calm and focus the mind and simultaneously settle