Your ultimate guide to yoga on your Springfree trampoline. *
Do you feel like each day you're moving less and worrying more? It is always important to find new and exciting ways to move your body and alleviate stress. That’s where yoga comes in! Yoga is the perfect blend of balance, strength, and flexibility for your body and for your mind.
Whether you’re a seasoned expert or a complete beginner, check out this short yoga sequence, designed to get your whole family moving mindfully.
And, if you really want to put your balance to the test, why not try doing this sequence on your Springfree trampoline. The bouncy mat surface will force your stabilising muscles to engage even more than normal. What’s more, nothing beats taking Savasana on a Springfree. If you don’t know what Savasana is yet, make sure you read to the end to find out why this will probably be your absolute favourite posture.
*As with any new form of exercise we recommend consulting with your physician before you begin, especially if you are pregnant or have an injury.
1. Easy Seat
We all lead busy lives and have a million and one thoughts racing through our minds so, first you need to get in the zone.
· Get comfy:
Sit comfortably on your knees or with your legs crossed and close your eyes.
Start to bring your awareness to your breath. Focusing on your breath is a great way to help quiet your mind. Take a slow, deep breath in through your nose to fill up your lungs. Then take a big breath out through your mouth – the louder the better, like a lion. Repeat this breath 5 times.
· Warm up your spine:
Return your breath to normal and with every inhale, reach the crown of your head towards the sky to lengthen your spine. With every exhale drop your chin to your chest to stretch your neck and shoulders. Repeat this at least 5 times.
· Tune out:
Come to stillness in your easy seated position, keep your eyes closed and engage your senses. What can you hear, feel, smell around you? (The sound of the wind rushing through the trees, the feel of the sun on your skin, the smell of the freshly cut grass?) Noticing the small things around you is another great way to tune out the noise in our brains. Try to do this for at least 1 minute, then when you’re ready, open your eyes.
2. Table top – Cat - Cow
This next series of postures is ideal for continuing to warm up your spine and will help to counteract all the sitting and slouching most of us do throughout the day.
· Table top:
Move onto your hands and knees. Align your shoulders over your wrists and your hips over your knees. Your back should be so straight that somebody could eat their dinner off it!
· Cat Pose:
Take a deep inhale or “meow” as you lift your middle spine up towards the sky at the same time as you relax your head and press the ground away from you with your hands. Your body should look just like a cat taking a huge stretch.
· Cow Pose:
As you exhale or “moo”, drop your stomach down to the earth at the same time as you lift your shoulders and hips towards the clouds.
With every inhale transition back to cat pose, with every exhale transition back to cow pose. Repeat this at least 5 times.
3. Downward facing dog – Ragdoll pose
This next sequence is ideal for lengthening the muscles in the backs of your legs and strengthening your shoulders.
· Down dog:
Press your feet and the palms of your hands into the mat and lift your hips up towards the sky. Relax your neck. The shape of your body should look like an upside-down V.
· Walk your dog:
Bend one knee and then the other as you move your hips from side to side. Imagine your owner is taking you for a walk. Barking is optional! Do this for around 1 minute.
· Ragdoll pose:
Tip toe your feet behind your hands. Keep your feet at hips-width distance and relax your torso over your legs. If it’s accessible to you, bend your knees as much as you need to get a stomach to thigh connection. Just like a rag doll, let all the tension leave your body as you gently sway from side to side. Do this for around 1 minute.
At first glance this next sequence may appear simple, but it’s amazing how many muscles come into play when you’re standing with purpose!
· Mountain pose:
From Ragdoll pose, slowly rise up to a stand, 1 vertebra at a time. Bring your feet to touch and reach your arms towards the sky, pinky fingers facing in. Do a quick body scan. Are your shoulders relaxed away from your ears? Is your chest lifted? Is your stomach pulled in towards your spine? Are your leg muscles engaged?
· Side bend right and left:
From Mountain pose, drop your right arm down to your side and bend to the right. You should feel a nice stretch down the left side of your body. Press your weight equally into both of your feet. Hold for a couple of rounds of breath and then rise back up to Mountain pose and do the same thing on the other side.
5. Tree pose right, Tree pose left
Tree pose is favourite among yoga practitioners wanting to improve their physical balance and mental grounding. Transitioning from Mountain pose, you have several options depending upon what feels best for your body. If you’re new to tree pose, you may want to try it on solid ground before you challenge yourself on your Springfree.
Starting from a standing position, either kickstand your left foot on your right ankle or press the sole of your left foot into your right calf or your inner thigh. Be sure to avoid your knee. Bring your palms to prayer in the centre of your chest. To help your balance, rest your gaze on a non-moving spot in front of you and continue to focus on your breath. For an extra balance challenge, grow your branches, by reaching your arms above your head. If you start to wobble – don’t worry, the strongest trees sway in the breeze. Try and work up to a 1- minute hold. Shake out your legs, then repeat the same thing on the other side.
6. Happy baby pose
After all that bending and balancing, it’s time to come back down to your trampoline mat. Lie on your back, then bring your knees towards your armpits. With your hands, grab for the inner or outer edges of your feet, whichever feels more natural for you. Actively pull your feet down as you bring your knees either side of your ribcage to open your hips. As you do this glue the entire length of your spine down to the mat, from the back of your head all the way to your tail bone. You have the option to straighten one, leg and then the other, or both or gently sway from side to side. Keep doing this for at least 1 minute. If you need some inspiration – watch a baby. They do exactly this without even thinking about it!
7. Ball pose
Pull your knees into your chest and bring your forehead up to meet you knees. Close your eyes and give yourself a massive hug. Each and every one of us has beauty within in us and you are no exception. Give yourself some gratitude for being you and dedicating some time to yourself today. Take a deep inhale. Fill up your lungs.
Now it’s time to experience Savasana (or corpse pose as it’s also known). As you exhale, transition from ball pose and explode open. Bring your arms to your sides and send your legs out in front of you and relax your whole body into the mat. Keep your eyes closed and allow yourself these few small moments in your day to forget your to-do list and fully unwind. Easier said than done but bringing your focus back to your breath is one great way to shut out internal and external distractions. Stay here for at least 1 minute or as long as time permits and before you get up and restart you day, be sure to remind yourself that through all the craziness, there is still a lot to be grateful for. (See we told you you’d enjoy this one!)
We hope you’ve enjoyed this little intro to yoga. Yoga is a great way to help you and your family find strength, balance, and flexibility. But if yoga isn’t for you, you can always take time each day to go outside and jump on your Springfree trampoline instead! Whichever method you choose - Move More, Stress Less.