In hospital recently, I was caught doing some sneaky yoga moves and was asked about it. I’d been leaning forward over my outstretched legs – doing a seated forward bend (Pashimottanasana) – which calms the nervous system and boosts the immune system. Both my fellow patients claimed that they couldn’t do yoga. I replied that everyone can do yoga if you adapt it to your body and the situation.They didn’t look convinced, so I showed them ‘cow / cat’ (Bitilasana / Marjaryasana) carried out sitting up in bed or on a chair although usually done on all fours. They both did it breathing deeply as I showed them and conceded that it indeed felt good and wasn’t so difficult. One was going on a rehabilitation trip after having her bladder removed and even said she’d check out the yoga options when she was there.
These asanas mobilize and stretch the vertebrae releasing tension and improving the blood flow in the back, neck and shoulders. Try it yourself either seated or on all fours (with wrists under shoulders and knees under hips):
Cow (Bitilasana)
- Sit up straight shoulders relaxed, head neutral.
- Take a deep breath in and push your shoulders back and your chest forward thrusting your head back. Push your shoulder blades together.
- Take a long breath out and return to the starting position.
Cat (Marjaryasana)
- Sit up straight shoulders relaxed, head neutral.
- Take a deep breath in. When you breathe out tuck your chin to your chest and bring your shoulders forward (not up) rounding your back.
- Take a deep breath in and return to the starting position.
- Repeat.
- Combine the two – deep inhale cow long exhale cat.
- Repeat for five breaths extending each breath to a count of four.
- Move in a slow and controlled way.
When you are finished close your eyes and feel the effects.
Bladdergraffiti 