I went crazy this week with the workouts.  Tuesday I did some challenging stuff at the gym preparing to teach Power Yoga and then did it again that evening with the class.  And if that wasn’t enough I ran hills yesterday.  So this a.m. I got up feeling *so* stiff.  I poured a hot bath with Epson salts and did some bathtub yoga.  I’ll tell you about my routine.

Everyone’s bathtub is a different size, so these are just guidelines intended for the yogi with some experience.  The point isn’t to go for the gusto with the poses, keep it easy and enjoy the watery element that the bathtub environment adds to your practice, it’s very calming.  Here’s Cor’s Bathtub Yoga routine:

Fish in the Water - interlace your fingers behind your head with your elbows out the side.  Feet are in the lower corners of your tub and knees are bent.  Arch your back lifting your belly and chest toward the ceiling.  Press into your elbows, squeezing your shoulder blades together.  Hold for a couple breaths or come in and out of the pose with your breath.

Bridge over Bubbles - with your feet in the corners of your tub and arms by your side slowly lift your hips one vertibrae at a time until you come into an easy bridge.  Lower again the same way.  Come in and out with long breaths, close your eyes and try to feel each bone moving individually.

Knees to Chest – squeeze and hold for two breaths.  Then cross one knee over the other and press them into your chest.  Change sides. 

Bath Twist – Depending on the size of your tub it may be tricky to get a good twist in the water, but try this.  Scoot over to the right side of your tub, knees bent.  Then drop both knees to the left, let them rest on the side of the tub or in the water.  Press your right shoulder toward the right side of the tub to deepen the stretch.  Hold and enjoy.  Change sides.

Hara H2O - if it’s morning and you need help waking up, add some Hara-action.  Bend knees and keep feet on the floor of the tub.  Interlace fingers behind your head again.  Take a deep inhale as you exhale squeeze your core muscles and lift your shoulders up.  Exhale as you release down and repeat.  The key is to not go all the way back down or you’ll drown in a Tsunami, just lower back to water level and repeat.  Relax and rest for a couple breaths and then do a few more.

Hamstrings 2 Ways - On your back, lift one leg and find a hamstring stretch.  Drop your toes toward your face.  Change sides.  Alternatively, come to sitting and stretch your hamstrings with your legs in the water.

Hot Water Cobra – roll over to your front.  Bend your knees, plant your hands ahead of you for support and come into an easy Cobra pose.  Hold for 2-3 breaths and then come down and rest your chin on your arms while you relax.  Repeat again if you like.  

Half Child in the City - slide your hips back onto your ankles but keep your hands or lower arms on the floor to support your upper body.  Your chest is not resting on your thighs unless your water level is low enough.  Rock your hips slowly side to side.  

Soaking Savasana – Sink into the water on your back.  Let your head sink into the water so that your ears are under and take a few long Ujayai breaths.  Relax as many muscles as you possibly can and just allow yourself to float.  Set a “for your highest good” intention before coming back to terra firma.

Yoga baths are great because you’ve gotten clean, gotten a good soak and stretched out a bit too.  Although it’s not a major yoga session I find the warm water really helps me get more out of it both mentally and physically.  So grab your rubber ducky - we’ll see you in the bath!