BEDTIME YOGA

If you had a long day at work or a full day of training.  Here are a few restorative yoga poses to relax and stretch out you body before you go to bed.  You will feel very rejuvenated and refreshed in the morning. Yoga activates the parasympathetic nervous system, helping the body and mind calm down and reducing the level of stress hormones such as cortisol in the blood.

Before you begin turn off any electronics and dim the lights.

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Start in a comfortable seated position, simple cross-legged seated pose (Sukhasana).  If you cannot get comfortable cross-legged then prop your bum up on a towel or block so your knees rest below your hips.  Close your eyes and take 10-15 breaths.

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Downward Dog- Adho Muka Svanasana-From a tabletop pose, curl your toes under and press your hips up and back to form inverted V from the side.  Spread your fingers and ground down from the forearms into the fingertips.  Outwardly rotate the upper arms broadening the collarbones.  Engage the quadriceps strongly to take weight off the arms.

-Opens the entire body fingertips to toes.  Opens the hamstrings, shoulders, and strengthens quadriceps.

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High/Low Lung- Anjaneyasana- From downward Dog step your right foot to your right hand drop your left knee to the floor. Stack your right knee over your right heel. Press your fingers into the floor to lengthen the spine. Roll the shoulders down your back and press the chest forward.  Straighten the back of the knee up towards the ceiling.  Relax the hips. Once you feel balanced stretch arms overheard spread the fingers wide.

-This pose opens the hips, and chest stretches the groin and legs.

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Pigeon Pose- Eka pada Rajakapotasana-From Downward dog lift right leg up and place right knee to the outside of the right hand.  Release the left leg to the floor with the toes tucked under. Square the hips.  Use padding or a block under the right hip as necessary to bring the hips square.

-Stretches the thigh, groin, psoas muscle and lengthens the spine.

To Finish the short sequence put Legs-up-the-wall (Viparita Karani) for 20 Breaths

Finish in Bed in Corpse Pose (Savasana)

NIGHTY NIGHT