To pull your top jammies off:  Take a deep inhale then stretch you arms over your head as you pull your top jammies off.  Hold the stretch for 3 to 5 seconds.  Then take your arms and your jammies down on the exhale.

 

To take your bottom jammies off:  Stand with your feet hip width apart.  Keep your spine straight.  Inhale deeply and lift the center of your heart, holding on to your jammies and slide your bottom jammies down towards your ankle as you exhale deeply, keeping your spine lengthened and your legs straight (don’t lock your knees).  For those with very tight back leg muscles, bend your knees but keep your buttocks lifted.  Then slowly come up to a standing pose as you inhale deeply.

 

As you step under the stream of the shower, stand with feet hip width apart, inhale deeply as you lift your hand over your head to let the water stream flow down your body.  Hold the pose for 3 to 5 seconds and be conscious of the water moistening  your whole body.  Then with your arms still lifted over your head rotate your torso to the right as you exhale without twisting your hips.  keep you hips centered.  Then inhale as you rotate your torso back to the center.  Repeat with the left side.   Repeat torso rotation 3 to 5 times breathing deeply with the movement.

 

Easy Triangle Pose:  Stand with your feet hip width apart.  Inhale deeply and lift your right arm over your head.  Gently bend to the left as you exhale keeping your heart lifted and lather the right side of your body with soap.  Keep breathing until you finished lathering.  Inhale as you unfold.  Repeat with the left side of your body.

 

Forward bend:  Stand with your feet hip width apart.  Inhale deeply, keep the chest lifted and the spine lengthened then exhale slowly as you bend forward from the hips (not form the torso).  If the back of your leg is too tight, bend your knees, keeping your spine lengthened and your buttocks lifted.  Lather your legs with soap.  Keep breathing until you are finished lathering.

 

Counter pose:  After lathering your lower body with soap, with your spine lengthened, inhale deeply and slowly unfold to an upright position.   Stand firmly with you feet hip width apart, exhale as you put your hands on your waist, then inhale deeply and gently bend backwards.  If it feels unstable, hold on to a stable spot in the shower.  Exhale and unfold to an upright position.

 

Repeat movements when rinsing and drying off.

 

Important reminders:  

 

1.  Shower yoga is aimed at awakening the body to a new day and should be done gently and compassionately.  The sensations should be that of release not pain.  No straining, no pushing.  

2.  Make sure that your bathroom floor is not slippery.  Stop if you feel unstable.

3.  To avoid dizziness, breathe deeply and move slowly.

4.  Enjoy your day!