Yoga
Bird in flight
(targets the calf muscles)
Stand tall to begin and inhale come up onto
the balls of your feet (front of feet and toes).
Now staying on the front edges of your feet,
exhale and tip forwards a little from your
hips and take the arms behind at your sides
with palms facing downwards. Keep your
chest lifted and hold there for three breaths
or longer. Keep your heels lifting upwards.
Inhale up and out of the posture. Repeat as
many times as you like.
Affirmation: I lift myself up (inhale) and
focus on my inner calmness (exhale)
Yoga
Dancer (Natarajasana)
From a standing position. Inhale and take
first your right foot behind you and hold
that foot or ankle with your right hand. Raise
the left hand up alongside your head with
the arm straight. You can hold the posture
here, or if your balance is stable, tilt your
body forwards and pull the leg up higher
behind you. Lift your chest so that the body
arches up slightly and stretch your left arm
forwards by the side of your head. Hold
here for three breaths. Inhale as you come
up and out of the posture. Repeat on each
side twice.
Affirmation: I am peaceful
(inhale/exhale)
Yoga
Seated forward fold
(Paschimottanasana)
Start sitting with the legs out in front. Knees
and feet are together. Stretch the legs and
flex the feet, pulling the toes back towards
you. Hold this strongly throughout. Exhale,
ground the energy of the body. Inhale,
raise the arms up above the head and then
exhale fold forwards from the hips and reach
towards the toes. Place the hands down just
where you can reach and bend the elbows
down slightly towards the floor to release the
shoulder blades (and shoulders). Hold here
with the chest lifted for three breaths. Inhale
as you come up and out. Exhale. Repeat up
to three times.
Affirmation: I ease myself forwards
and allow myself to be present
(inhale/exhale)
Nutrition
Try initially drinking more water as sometimes
this can be a cause of cramps. Aim to drink
between 1.5-2 litres of fresh filtered water
each day. Make sure you are eating plenty
of green veg (kale, spring cabbage, brussel
sprouts) and other foods that are rich in
potassium such as white beans, apricots,
bananas, and mushrooms. Increasing your
sodium levels may also help, perhaps by
sprinkling some healthy Celtic or Himalayan
salt on your foods and adding a pinch to
your water.om body
What your body is saying?
Cramps are just a symptom for an
underlying cause. Unless you heal and
address this cause the cramps are likely to
reoccur. Cramps often indicate a tension,
stress, or strain of some kind. This could be
in thoughts, feelings (energy), or in a bodily,
nutritional aspect. It is possible you are
experiencing too much stress, struggling
with various issues in your life, and putting
yourself under some kind of pressure.
This is not helped if you are unable to
let go, feeling irritated, frustrated and
that life is mostly a struggle. As well as
dealing with cramps and strains as
they occur, yoga can really help
to relax you on an emotional,
physical, spiritual and
mental level.Sarah Swindlehurst is the founder of The
Yogic Prescription (theyogicprescription.com)Dancer (Natarajasana)