So it’s the end of the day, and you are ready to wind down. To let go of the day, and any tension it brought into the body so that you can drift off to sleep. Try this short sequence.

You can even do this class from bed, get yourself ready and get comfy.

If you have one you may want a strap, but you can also just use the hands.

1. Butterfly Fold – Start seated. Bring the soles together and drop the knees out to the side. Passively start to fold forward, not pushing or pulling. Allow your spine to round, let the head be heavy. Hold for about 10 breaths.

2. Side Bend – Extend the left leg out to the side. Keeping the right foot inside the left thigh. Reach the right arm up and over, letting the left arm rest down. Pull the left shoulder back. Relax the head. Hold for a few breaths.

3. Head to Knee – Lift up, keeping legs as is. Rotate towards the extended leg. Passively fold towards the leg. Hold for about 5 breaths.

Repeat 2 and 3 on other side.

4. Reclined Hamstring Stretch – Lower down onto your back, with knees bent. Grab a strap if you have one, and loop over the right foot. Extending it up. Keep lower arms down, little muscular effort. Or without a strap grab the back of the left thigh. Keep the left knee bent or extend the leg out.

5. Spinal Twist – Grab the strap with the left hand, and let the right leg cross over towards the left side. Stacking the hips. Keep the right shoulder grounded, and open the right arm out to the side. Bend into the right knee if too intense.

Repeat 4 and 5 on other side.

6. Savasana – Extend the legs and arms out. Close the eyes. Wherever there is tension holding on in your body, use your breath to remind it to relax more. Stay here for a few moments, or drift off to sleep if in bed.

These poses come from a 10 minute yoga class I shared this week. Check it out below.



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