Monday Mojo for Caregivers – 15 Minute Morning Yoga
Hello and welcome to Monday Mojo for Caregivers. Caregivers know how important it is to arm yourself with quick ways you can feel better that don’t take much time. Do both of these stretches every morning as you wake up and be amazed by how much better you feel, no matter how anxious, tired, or stressed you are.
Here is the 15 minute morning yoga routine for caregivers:
Legs Up the Wall
You can do this pose almost anywhere — your room, by your desk, even while you’re still in bed. Inverting your body so your legs are elevated helps increase blood flow and improve circulation.
Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent. You want to adjust your body so that your bottom is touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head. Close your eyes and allow your entire body to relax, feeling gravity pulling you down as the wall supports you.
Hold like this for a couple minutes. Once you’ve had enough, walk your feet down the wall. Roll your body over to one side with your knees bent, and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to a standing position.
This is one of the best ways to energize yourself in the morning.
Lie on your back on the right side of your bed. Lift both knees into your chest, and then cross both over to the left side of your body. Let it hang slightly over the edge of the bed.
Extend your arms in T-position, palms facing down. Turn your head to the right and gaze over to your right side to increase the twist. Bring your left hand to your right hip, and gently press your hip to the left to increase the stretch.
Stay like this for 30 seconds or more, feeling your spine lengthen and twist. Then use your abs to lift your knees back to center. Shift your body over to the left side of the bed and do this stretch with your right side (turning your head to the left).
Stay here for at least 30 seconds and then lift your knee back up. Hug both knees into your chest to release your lower back.
To speak with us here at the Alzheimer’s Care Resource Center
Please call (877) 760-9199. Thanks for watching today’s Monday Mojo and we’ll see you again next week.