In Sanskrit, “yoga” means union of body and mind. This discipline is both physical and meditative, aka the perfect combo to start the day off right. Elisa Vallon, a yoga instructor, offers a series of easy postures.
Whether you’re an expert or beginner, you may have already heard of the sun salutation. It’s a sequence of asanas (postures) originally practised at sunrise. The idea is “to wake up the body and the nervous system gently,” explains Elisa. “Sun salutations restore mobility to the spine, create space, and put energy back into the sleeping body. It’s also a return to oneself.” A loop of postures to practice at least three times upon waking up and in a more or less dynamic way. FYI: 1 movement equals 1 breath to allow a better amplitude in the posture. Namaste.
Child’s pose
“Start by bending over your shins by lying on your stomach and placing your arms forward. The forehead and fingers press the ground while the glutes press the heels. In this way, the spine is lengthened, and space is created between the vertebrae. Stay here for 5 to 10 breaths.”
Downward facing dog
“Crochet the toes to the back of the mat and lift the glutes while pressing the hands and feet to the floor. The legs aren’t completely straight. What matters is to have your back well elongated by keeping the heels towards the ground, pointing the sacrum upwards and releasing the neck to have your gaze between your knees. The power is in the hands and arms shoulder width apart. Hold for 3 to 5 breaths.”
Forward fold
“Walk or float towards your hands. Your feet are parallel. The legs can be bent. Your face is relaxed, the nose towards the knees. Leave it to gravity.”
Mountain pose
“Straighten up slowly, vertebra by vertebra. Roll your shoulders back. Hold your arms along your body with palms facing forward. Make movements with your head to avoid holding tension with your neck. Get rooted in the ground, engage the perineum, and tuck in the navel towards the spine. Your whole body is active here. Then hook your fingers together and raise your arms, palms upside down. Breathe. On your exhale, do a side stretch like a banana to stretch your right side. Inhale to return to centre. And exhale again to lengthen the other side.”
Forward fold
“Bend forward with your back straight, nose towards your knees, bend your legs. Inhale and raise your back halfway up, hands on shins. Exhale and lower your hands back to the ground.”
Plank
“Step your feet back to plank. Tuck your stomach in towards your spine. The wrists are under the shoulders, the gaze on the ground. Hold for a few breaths. If that’s too difficult, place your knees on the floor.”
Cobra or upward-facing dog
“On the exhale, slowly lower forward in a push-up or half push-up, keeping your elbows close to your body to work your triceps. On the inspiration, lift the front of the body slightly for a cobra or completely but with the thighs off the ground for the posture of upward-facing dog. Hold a few breaths.”
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Downward dog
"Come back into a downward facing dog, making sure to stretch your back. Hold. Then float forward. Go back up to mountain pose. Stretch your arms and move your gaze to the sky. Arch back slightly. Then return to a neutral position by placing your hands in prayer on your chest.”
Discover Elisa Vallon in Nantes or take a digital class from her Instagram account @la_vida_yoga_nantes.
