At the beginning of lockdown in March 2020 I was asked to film my simple yoga routine to help people keep supple.
Our son, Sid, kindly offered to help and, apart from the brushcutter next door for a few minutes, which couldn’t be helped, we managed to get the whole thing done before his arm became too tired !!
Folks from all over the world started watching and using it, which was very rewarding, so I am very happy to share it with you.
In my early 20s, in the 1970s, I started doing Hatha yoga, and kept it up until the children became toddlers. At one stage both John and I were doing demonstrations in the Durban area, and had the privilege of meeting and sharing a session with B.K.S. Iyengar himself.
In the 1990s, already in my 40s, I was lucky enough to live next door to another yoga enthusiast and Olympic Gymnast trainer, Ann Wicht, and she worked out an amazing routine for us, which I kept up, until it faded away after she died about ten years later.
When I was 69, in 2017, I decided that it was high time to concentrate on keeping this old body better ‘oiled’, and began doing this simple mudra routine most days, and a full 40 minute session once or twice a month outside in the fresh air if I can.
This has helped tremendously in keeping my joints loose – as long as I follow a diet which does not affect them.
I am not interested in becoming the most buff Granny in the world, so the routine remains the same – 10 times each Mudra – not increasing to 20 then 30, but please, if you like, that is an option.
For those of you who know me now – yes, I did make the top !!
The neckline has hairpin lace my Nana Thorpe made, probably in the 1930s, and the sleeves have tatting lace that I made in the early 1970s.
Here is the link to the Mim’s Mudras video on youtube, click on the writing, then click on ‘open link’ and you can watch it to get the idea
https://www.youtube.com/watch?v=ItxCZ9UNCDg
Mim’s Mudras – easy yoga mudras
Each one repeated 10 times unless stated in the video.
Numbers show the times on the video.
0.20..
Arms
Stand or sit
Centre the body
Stretch arms out
Stretch finger tendons and relax – 10 times
Move wrists up and down – 10 times
Move wrists side to side – 10 times
Roll wrists one way – 10 times
Roll wrists the other way – 10 times
Adjust your shoulders and drop your elbows
Gently lower forearms
Roll from the elbows one way – 10 times
Roll from the elbow the other way – 10 times
Relax to standing / sitting
1.55
Shoulders and head
Lift one shoulder and relax
Lift second shoulder and relax
Lift one shoulder and relax
Lift second shoulder and relax
Lift both shoulders to ears relax – 3 times
Roll shoulders backwards 5 times
Roll shoulders forewards 5 times
3.15
Neck
Gently drop head forwards – about 5 seconds
Centre
Gently drop head backwards – about 5 seconds
Centre
Gently drop head forwards – about 5 seconds
Centre
Gently drop head backwards – about 5 seconds
Centre
Look straight ahead, keep shoulders straight
Gently drop head to one side – hold 5 seconds
Centre
Gently drop head to the other side – hold 5 seconds
Centre
Gently drop head to one side – hold 5 seconds
Centre
Gently drop head to the other side – hold 5 seconds
Centre
Keeping back and shoulders straight
Gently twist head upright – one way to the back – hold 5- 10 seconds
Centre
Gently twist head upright – other way to the back – hold 5- 10 seconds
Centre
Gently twist head upright – one way to the back – hold 5- 10 seconds
Centre
Gently twist head upright – other way to the back – hold 5- 10 seconds
Centre
Head roll.
Centre the head
Gently drop the head forwards, roll as easily as you can all way round 3 times
Centre
Centre the head
Gently drop the head forwards, roll as easily as you can all the other way round 3 times
Centre
6.40
Spine
Centre your stance, sitting or standing
Raise arms sideways and gently twist to one side, taking the front arm across your body and keeping your hips facing forwards.
Come back facing front, arms down.
Centre.
Raise arms sideways and gently twist to the other side, taking the front arm across your body and keeping your hips facing forwards.
Come back facing front, arms down
Centre.
7.35
Legs
Stand with your hands on your hips, or hold onto something.
Raise your right thigh perpendicular to the ground
Twiddle your toes as much as you can 10 seconds
Move your ankle up and down – 10 times
Move your ankle side to side – 10 times
Roll the ankle one way – 10 times
Roll the ankle the other way – 10 times
Roll from the knee one way – 10 times
Roll from the knee the other way – 10 times
Lift the knee back and down.
Raise your left thigh perpendicular to the ground
Twiddle your toes as much as you can 10 seconds
Move your ankle up and down – 10 times
Move your ankle side to side – 10 times
Roll the ankle one way – 10 times
Roll the ankle the other way – 10 times
Roll from the knee one way – 10 times
Roll from the knee the other way – 10 times
Lift the knee back and down.
After every session, I lie down. Technically this is called Sirsasana.
These days, I am having such trouble sleeping through the night, sometimes waking up at least 2 or 3 times.
If there is moonlight outside, I will go into the garden, and Gigi sits by my feet as I am doing these exercises under the moon in the cool night air – especially relieving during our hot, humid summer months.
I hope this helps you keep supple, too.
P.S. These days I have added a few more movements, and you can do the same if you like. These include a few deep breaths and 10 squats at the end before lying down.
