My sequences and routines · Personal Practice · Poses · Uncategorized

“Cold Season” Friendly Yoga Sequence

I am currently dying with a cold from hell. That’s right. I have been infected with man flu. I had no idea that it was able to cross genders but the virus has strengthened and has take me down with it. How on earth am I going to deal with this! I know…. I think I will do yoga.

I hope that little bit gave you as much of a giggle as it gave me. Now on to yoga! I really do have a nasty cold but don’t panic ladies! Man flu has not crossed the gender lines, I was just making myself giggle. When I am sick I hate getting out of my PJ’s. I am not talking about the super sexy kind that they wear on TV, I am talking the flannelette ones, so I have come up with a sneaky routine that you can do in your PJ’s and Ugg Boots. Don’t forget to take it really easy. The last thing you want to do is go balls out in a fast paced sun salutation, go slow and listen to your body.

Screen Shot 2017-05-25 at 6.59.02 pm
  1. Cobblers Pose
    • You can do this pose in bed and on the sofa if, like me, you can’t bend over to roll out your mat for fear that your sinuses may fall out of your face straight onto the floor.
    • Start by sitting in simple lotus, bring the soles of your feet together. Hold the outside of your feet with your hands. Slowly start to lean forward with each exhalation. Clearly don’t go to far if you have really sore sinuses, but This pose is fantastic for stretching out your hips. Stay in this pose for a couple of minutes.

      Screen Shot 2017-05-25 at 7.05.18 pm
      Seated Half Twist
  2. Seated Half Twist
    • Return to simple lotus pose. Place the sole of your right foot on the floor and move your right knee so that it is facing the ceiling, but is still inline with your body. With your left hand, grasp your right angle and slowly twist your body to the right, gazing over your right shoulder if possible. Stay here for a minute or so before twisting the other way.

      Screen Shot 2017-05-25 at 7.12.52 pm
      Double Pigeon
  3. Double Pigeon
    • Yet again, don’t do this pose if it is going to hurt your head. Just go back to bed and try tomorrow!
    • Lets start with the right leg. Place your right ankle on top of your left knee and your left ankle under your right knee. Remember to keep your hips squared and to breathe into each movement. Lightly press down on your right knee, keeping your breath steady. If this is easy (and if you don’t have a sore face) then slowly walk your hands forward. Don’t push yourself too far

      Screen Shot 2017-05-25 at 7.04.32 pm
      Legs up on wall
  4. Legs Up Against Wall
    • This is the pose that I have already fallen asleep in today. Taking it very slowly (are you seeing a theme yet?) lower your body onto the floor/sofa/bed. Obviously make sure that when you are lowering your body you are at least near a wall other wise you are going to have to get up and move again. If you are experiencing back discomfort then pop a sneaky pillow under your bum.
    • I love doing this pose on the sofa and in bed. So lay down with your bum as close as possible to the wall/head board/back of the sofa and lengthen your legs so they are leaning against the wall. This pose will not be comfortable to start with I hate to tell you, but it will be worth it. Relax your arms and tuck your tummy in towards your spine. Stay here as long as you need to. Heck, if you are comfortable then take a nap right here, right now! It is not uncommon for my husband to come home and find me asleep in this pose.

      Screen Shot 2017-05-25 at 6.59.28 pm
      Happy Baby
  5. Happy Baby
    • If you have decided not to go for a nap, then move yourself away from the wall when you are ready and lay back down. Lift your legs off of the floor and pull your knees into your chest. Reach between your legs and grab the outside of your feet. Pull your legs towards the floor, don’t force it just let the weight of your body open your hips. Feel free to rock a bit here to relax your body further. Stay here for a minimum of 10 breaths, I always like to stay here longer but it is your call.

      Screen Shot 2017-05-25 at 6.59.11 pm
  6. Corpse Pose
    • Let your legs go and release them to rest on the floor. Spread your arms out to the side and feel yourself sinking deeper into relaxation. Yet again, if you happen to have a little sleep here, that is ok. I mean you are sick and you need to listen to your body!


I want to make it very clear that I am not encouraging falling asleep during normal yoga sessions, however if you are unwell and you start to drift off, unless you are driving or at work, then go with it! You are unwell! REST!

I hope you enjoyed reading this as much as I enjoyed writing it!

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