Yoga for CouchSurfers

The CouchSurfing Wiki, an informal workspace which anyone can edit.

(In Progress, will be done within the week, with the video coming out in 2 weeks)

The Purpose

When CouchSurfing, your body is subjected to a very different routine of movement, such as trying to squeeze onto a couch too small, riding long hours in a bus, and adjusting to carrying a 50 pound pack on your back. These physical stresses, along with the mental and emotional strain that can build up when traveling throughout a foreign land can be minimized, possible eliminated, with a simple yoga routine to start off your day. Yoga reconnects these 3 aspects of self to one another, helping to release energy blockages due to tension, awaken intuition, and strengthen and open the body to be prepared to accept whatever challenges you may want to put it through.

Hatha Yoga was inspired as a means to keep the body strong, flexible, and healthy in order to hold a comfortable meditative posture for a loooong period of time. Therefore, the main purpose of these postures is to aid in meditation. By holding a one pointed concentration throughout the asanas(postures), you learn how to be in the present moment in all situations, at all times.

This sequence is designed to mainly focus on the spine, shoulders, and neck, the parts of the body which are subject to the most pressure while traveling. In order to obtain the greatest energetic benefits, the asanas are best practiced in the morning, on an empty stomach, or around dusk, 2-3 hours after eating.

The Sequence (to be translated and explained soon)

• Adho Mukha Virasana (Down Face Warrior Pose)

1. Stretches the thighs, knees, ankles, and groin
2. Opens the chest and underarms
3. Improves digestion

• Adho Mukha Svanasana (Down Face Dog Pose)

1. Energizes the entire body
2. Stretches the shoulders, hamstrings, calves, arches, and hands
3. Strengthens the arms and legs

• Chaturanga Dandasana (Four-Limbed Staff Pose)

1. Strengthens the arms and wrists
2. Tones and strengthens the abdomen

• Bhujangasana (Cobra Pose)

1. Strengthens the spine
2. Stretches chest and lungs, shoulders, and abdomen
3. Firms the buttocks
4. Stimulates abdominal organs
5. Opens the heart and lungs

• Bidalasana (Cat Pose) with twists

1. Increases flexibility in the spine
2. Strengthens the abdomen
3. Tones the muscles of the back

• Kapotasana (Pigeon Pose)

1. The best stretch for the buttocks and hips; loosens the deepest of knots
2. Opens the chest and shoulders for easier breathing
3. Increases mental and emotional clarity
4. Releases pent up energy
5. Strengthens the knee muscles
6. Stretches the groin, abdomen, lower back and leg muscles

• Adho Mukha Svanasana (Down Face Dog Pose)
• Ustrasana (Camel Pose)

1. Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat
2. Stretches the deep hip flexors
3. Strengthens back muscles
4. Improves posture
5. Stimulates the organs of the abdomen and neck

• Navasana (Boat Pose)

1. Strengthens the abdomen, hip flexors, and spine
2. Stimulates the kidneys, thyroid and prostate glands, and intestines
3. Helps relieve stress
4. Improves digestion

• Paschimottanasana (Seated Forward Bend)

1. Calms the brain and helps relieve stress and mild depression
2. Stretches the spine, shoulders, hamstrings
3. Stimulates the liver, kidneys, ovaries, and uterus
4. Improves digestion
5. Helps relieve the symptoms of menopause and menstrual discomfort
6. Soothes headache and anxiety and reduces fatigue

• Navasana (Boat Pose)
• Setu Bandha Sarvangasana (Bridge Pose)

1. Stretches the chest, neck, and spine
2. Calms the brain and helps alleviate stress and mild depression
3. Stimulates abdominal organs, lungs, and thyroid
4. Rejuvenates tired legs
5. Improves digestion
6. Reduces anxiety, fatigue, backache, headache, and insomnia

• Salamba Sarvangasana (Supported Shoulderstand)

1. Calms the brain and helps relieve stress and mild depression
2. Stimulates the thyroid and prostate glands and abdominal organs
3. Stretches the shoulders and neck
4. Tones the legs and buttocks
5. Reduces fatigue and alleviates insomnia
6. Therapeutic for asthma and sinusitis

• Ardha Matsyendrasana (Half Lord of the Fishes Pose)

1. Stimulates the liver and kidneys
2. Stretches the shoulders, hips, and neck
3. Energizes the spine
4. Stimulates the digestive fire in the belly
5. Relieves menstrual discomfort, fatigue, sciatica, and backache

• Adho Mukha Sukasana (Down Face Easy Pose)

1. Calms the brain
2. Stimulates the pelvis, spine, abdomen, and bladder
3. Stretches hip and groin
4. Arm variations open chest and back muscles

• Sukasana (Easy Pose) or Savasana (Corpse Pose)

1. Integrates all benefits of poses into the body
2. Releases the mind from body-identification
3. Relieves insomnmia, stress, and fatigue
4. Deep relaxation eliminates dis-ease

The Benefits

1. Brings mind to the Present 2. Releases energy blockages 3. Strengthens, lengthens, opens, and tones the physical body 4. Relieves stress and mild depression