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Caption: A flow for times of restlessness Hips|spine|shoulders|hamstring
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Caption: Oftentimes before bed our mind is ready to retire but our body is still alive for whatever reason. Take 10 minutes on the ground to let your body unwind with these following poses.
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Caption: Head to knee pose (janu sirsasana): loosen the hamstrings/low back.
Extend right leg out straight, bring the heel of our left foot into the groin. Inhaling, reaching our arms to the sky to grow our spine long, exhaling as we bend at the HIPS reaching as far as we can with our fingertips.
Grabbing the knee|shin|foot.
Holding and breathing for 1 minute
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Caption: Spinal twist variation:
Neutralize the body.
Grabbing the outside of the right foot/leg with the left hand. Inhaling and twisting open toward the right and extending your right hand behind you. Keeping the spine long.
Hold and breath for 1 minute
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Caption: Assisted side plank variation:
Threw this is for a little treat. Plant your left hand behind you. lift yourself on your left knee extending the right leg out and the right arm up overhead. Taking it slow and stretching however it feels good to you.
Hold and breath for 1 minute .
Exhale as you release your body back down.
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Caption: Marichyasana:
Plant your left foot next to your right thigh. Place your right palm on the ground next you. Inhale your left arm up. Exhale reaching that left hand toward your right big toe, with the extension we just created with that left arm, rotate your shoulder, bringing that left arm around the lifted left knee toward your back, and binding the left and right hands together. Using your breath and reaching our nose to our knee depending on your level. Hold and breath for 1 minute. If the bind is not happening, grab a strap or anything you can pull on with both hands to help with the assist.
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Caption: Here is a photo to better illustrate.
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Caption: Spinal twists
(Ardha Matsyendrasana):
an amazing way to neutralize the body. Tuck the right foot on the outside of the left glute and plant the left foot on the outside of the right leg. Inhaling to extend the right arm up, exhaling as we twist to the left, bringing that right elbow on the outside of the left knee. Keep your spine long. Hold and breath for 1 minute.
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Caption: A variation for those with loose shoulders:
slip the right hand between the calf and thigh of your left leg sending it towards your outer right thigh. Binding the left and right hands.
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Caption: Cow Face (Gomukhasana):
a wonder for the hips. Keeping the right leg where it is from our spinal twist, stack your left knee over the right. Left foot should be next to the right glute. Feel free to keep your torso upright, only leaning forward if you need more of a stretch .
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Caption: Bound angle (Baddha Konasana): bring the bottom of your feet together. Pull them in as close as comfortable. Use your elbows to press down on your knees to open them a little more than gravity allows. Fold forward at the hips. Hold and breath for 1 minute.
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Caption: Take a quiet moment to notice any differences you feel in body/mind. Repeat sequence on opposite side following same directions.
Caption: Couple of pointers •Always listen to your body, injuries only happen when one pushes themselves too far.
• what you do on one side, you always need to do on the other to avoid unevenness.
• yoga is for both the mind and body. Keep a clear head and even deep breathing for best results.
•LOSE THE EGO
@jos_alin