So it’s the top of the day, and you’re able to wind down. To let go of the day, and any rigidity it introduced into the physique so that you could drift off to sleep. Do that brief sequence.
You possibly can even do that class from mattress, get your self prepared and get cozy.
When you’ve got one it’s your decision a strap, however you can too simply use the palms.
1. Butterfly Fold – Begin seated. Carry the soles collectively and drop the knees out to the aspect. Passively begin to fold ahead, not pushing or pulling. Enable your backbone to spherical, let the pinnacle be heavy. Maintain for about 10 breaths.
2. Aspect Bend – Prolong the left leg out to the aspect. Protecting the proper foot contained in the left thigh. Attain the proper arm up and over, letting the left arm relaxation down. Pull the left shoulder again. Calm down the pinnacle. Maintain for a couple of breaths.
3. Head to Knee – Raise up, retaining legs as is. Rotate in the direction of the prolonged leg. Passively fold in the direction of the leg. Maintain for about 5 breaths.
Repeat 2 and three on different aspect.
4. Reclined Hamstring Stretch – Decrease down onto your again, with knees bent. Seize a strap in case you have one, and loop over the proper foot. Extending it up. Preserve decrease arms down, little muscular effort. Or with no strap seize the again of the left thigh. Preserve the left knee bent or lengthen the leg out.
5. Spinal Twist – Seize the strap with the left hand, and let the proper leg cross over in the direction of the left aspect. Stacking the hips. Preserve the proper shoulder grounded, and open the proper arm out to the aspect. Bend into the proper knee if too intense.
Repeat 4 and 5 on different aspect.
6. Savasana – Prolong the legs and arms out. Shut the eyes. Wherever there’s rigidity holding on in your physique, use your breath to remind it to chill out extra. Keep right here for a couple of moments, or drift off to sleep if in mattress.
These poses come from a ten minute yoga class I shared this week. Test it out under.
Kassandra
