Negaunee, Michigan – February 11, 2019 – With all of this dark, wintry weather getting us down, we could all stand to use a little positive relaxation in our lives. And if you know me, you know what solution I’m going to throw your way. Yoga!
So, from me to you, here’s a quick relaxation yoga flow you can do at home, whether you’re just waking up, winding down your day, or headed straight to bed. No mat required!
1. Lizard Pose
- Start in downward facing dog pose
- Step your right leg forward
- Drop your back knee down to the mat, and bring both arms inside of your front leg
- Repeat on the left side
Keep your palms flat on the floor. Stay in the pose for about 2 minutes on each side.
2. Standing Wide Legged Forward Fold
- Spread your feet apart as wide as feels comfortable
- Bring your forehead as close to the floor as you can
- Hands can either be on the floor, dangling, or resting on your lower back
Let your arms to hang and grab opposite elbows. Stay in this pose for three minutes, breathing deeply.
3. Seated Forward Fold
- Sit up straight with your legs straight in front of you
- Hinge at your hips as you fold over your legs
- Don’t worry about keeping your legs straight or your spine flat, just allow your entire back to round, and place a pillow or a yoga block on your shins to rest your forehead on
Keep breathing deeply. Stay in this pose for 3 minutes.
4. Reclining Hero
- Sit on your feet with your knees hip-width distance apart, and slowly lean back as far as you can
- If you do have a block or a cushion to sit on, bring it between your feet the long way, sit your bum right on top of the block/cushion, keep your knees on the mat, and start to lean back as far as you can go
- Keep your hands on your lower back, or bring your forearms to the floor
Reaching the floor is not the goal, a deep stretch is. Be sure to do what is comfortable. Hang your head heavy for ten deep breaths.
5. Bridge Pose
- Keep your arms by your sides as you lift your hips up
- Put your arms on the floor
You should feel this pose in your abdomen.
6. Reclined Twist
- Lay on your back with both legs straight in front of you, arms by your side
- Bring your right knee to your chest, and keep your left leg straight
- Take your left hand and pull your right knee across your body toward your left side
- Once your knee is as far to the left as it can go, turn your head to the right side
- Put your arms out to your sides in a T, and breath deeply for ten breaths
- Repeat on the left side
Don’t forget to breathe deeply.
7. Waterfall
- Lie on your back and hug your knees to your chest
- Bring your feet to the ceiling, straightening legs
- Rest your arms at your sides
Hold this pose for at least five minutes or ten very deep breaths.
8. Child’s Pose
- Sit on your ankles/feet, spread your knees so they are hip-width distance apart, and fold your upper body forward, resting your torso between your knees
- Your butt may lift up from your feet- that’s okay!
- Rest your forehead on the floor and bring your arms as far forward as you can
Breathe deeply for 3-5 minutes.
9. Easy Seat
- Fold your legs, crossing ankles (my son likes to say “criss-cross, applesauce!)
- Keep your hands palms together or at your sides
Breathe deeply for 5 minutes.
That’s it! A simple, 9-step yoga flow sequence to help you clear your mind, relax, and focus. I try to do this as often as possible before bed. It truly helps me sleep better, and the stretching feels so good!
Let me know if you try it, and your experience in the comments.
Keep up with me on The Sunny Morning Show weekdays 6-10AM on Sunny.FM 101.9.
