Yoga is much more than a work out, it’s a work in. It is about connection, love, acceptance, and peace. End your day with a few relaxing and therapeutic postures and see how well you sleep through the night. A good nights sleep keeps you feeling vital, energized, strong, and healthy.
♥ Uttanasana (Standing Forward Fold)
Exhale calmly as you bend from the hip joints, draw your belly slightly in and elongate your torso. Press your heels into the floor, keep your knees straight and touch the back of your ankles or the floor with the palms of your hands. Try getting your forehead to touch your knees and hold. Breathe in as you release the stretch and then rotate the hip joints as you lift your torso back up.
♥ Janu Sirsasana (Seated Forward Fold)
Sit on the floor with your legs extended infront of you and your feet together. Exhale as you bend at the hips and you lower your chest closer to your thighs. Reach the arms our in front of you and grab a hold of your toes. Really lengthen your spine and breathe in to the tightness of the stretch.
♥ Supta Baddha Konasana (Reclining Bound Angle Pose)
Slowly lie down. Your back is flat against the Earth. Gently bring the toes and heels together. Allow the knees to drop open to both sides as they fall down towards the floor. Slightly draw your shoulder blades together and arch the back. Relax your buttocks and lengthen your tailbone towards the heels. Breathe into the tightness. Lower your arms down, palms face up towards the sky, for receiving.
♥ Supta Virasana (Fix Firm)
Begin kneeling on the floor with your knees together and heels about hip with apart. Slowly, sink your hips between your heels and begin to walk down one elbow at a time.
If you are confident and comfortable with no pain, continue to lower yourself all the way to the floor. Creating a miniature bridge over the floor. Eventually, grasp onto opposite elbows and tuck your chin. Allow your thighbones to release deep into your hip sockets.
Draw your inner groin up and into your pelvis. Lift your sternum, create length between your vertebrae, and broaden across your collarbones.
Softly gaze down the centerline of your body. Allow yourself to become comfortable with the uncomfortable. Then one elbow at a time, begin to slowly rise.
♥ Kapotasana (Pigeon Pose)
Begin in Downward Dog or on your hands and knees in Table Pose. Slowly bring your right knee between your hands, placing your right ankle near your left wrist. Extend your left leg behind you so your kneecap and the top of your foot rest on the floor.
Lengthen the front of your body towards the Earth. Work on squaring your shoulders and your hips to the floor. (Do the same on your Left side.)
♥ Sarvangasana (Shoulder Stand)
Steadily inhale both legs up high to the sky, engaging your core. Use the hands to support your lower back. Fingertips facing up, towards the sky. You’re your hands secured and engage your muscles.
♥ Halasana (Plow Pose)
Begin by having your body already in shoulder stand, and then slowly lower your legs behind your head. Align your hips over your shoulders. Feet touch the floor, the gently interlace all ten fingers behind your lower back. Slight tuck of the chin. Calm your breath and your mind. Lift your tailbone higher, and draw your navel point in. Keep a space between your chin and chest, and at the same time, lift your chest to open the upper back. Soften your throat. Maybe close your eyes. To release, support your back with your hands. Then, slowly roll down, one vertebra at a time, ending up lying down flat on your back.
♥ Pavanamuktasana (Wind Removing Pose)
Lie down flat on your back; slowly inhale both knees into your chest. Wrap the arms around the shins, holding on to opposite elbows, forearms, wrists or fingers. Calmly, tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms. Then, press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the left leg and grab a hold of the right knee. Interlace all ten fingers around the knee. Pull the knee up and away from your rib cage. Breathe and hold for 4-8 breaths, breathing deeply into the belly and into the immense stretch. To release: exhale and release the arms and legs to the floor. (Do the same on your left side.)
♥ Supta Jaṭhara Parivartānāsana (Supine Spinal Twist)
Peacefully bend right knee and cross it to the outside of the opposite foot. Use the left hand to put slight pressure on the right bent knee to push it down towards the Earth. Keep both shoulders on the square and rooted to the floor. Extend the right arm and gaze towards the hand. Keep reaching the fingertips out even further. Close your eyes and breathe.
♥ Shavasana (Corpse Pose)
Lie down on your back. Spread the arms and legs wide, taking up great space. Your palms are facing up towards the sky, for receiving. Completely still your body and quiet your mind. Allow the eyes to fall back into the sockets.
Focus on your breathing and allow yourself to move deep within your soul.