Relaxing Evening Yoga

Sweet reminders for advanced yogis, accessibility to yoga for beginners.

You can use these poses individually or combine them together into a sequence. 

Enjoy!

 Cat/Cow  Try this pose for a gentle stretch for your spine. Cat/Cow pose brings flexibility to the spine, stretches the torso, neck, and activates your pelvic tilt releasing any tension built up along your spine from the day.  1. Start on your hands and knees with a neutral spine. Wrists stack directly under your shoulders with fingers pointing forwards and knees stacked directly under your hips. Toes can be tucked or untucked. Gaze looks slightly forward.  2. On your inhale begin to move into Cow Pose by allowing your chest and belly to drop towards the floor. Your gaze and sitting bones lift up towards the ceiling. Feel your shoulder blades drawing together onto your back and down away from your ears.  3. On your exhale begin to move into Cat Pose by drawing your naval to spine and rounding your back toward the ceiling. Gaze and tail bone lower towards the floor.  4. Continue to flow back and forth between Cat & Cow Pose. With every inhale move into Cow and every exhale transitioning into Cat. Repeat this flow for 5-15 rounds. 

Cat/Cow

Try this pose for a gentle stretch for your spine. Cat/Cow pose brings flexibility to the spine, stretches the torso, neck, and activates your pelvic tilt releasing any tension built up along your spine from the day.

1. Start on your hands and knees with a neutral spine. Wrists stack directly under your shoulders with fingers pointing forwards and knees stacked directly under your hips. Toes can be tucked or untucked. Gaze looks slightly forward.

2. On your inhale begin to move into Cow Pose by allowing your chest and belly to drop towards the floor. Your gaze and sitting bones lift up towards the ceiling. Feel your shoulder blades drawing together onto your back and down away from your ears.

3. On your exhale begin to move into Cat Pose by drawing your naval to spine and rounding your back toward the ceiling. Gaze and tail bone lower towards the floor.

4. Continue to flow back and forth between Cat & Cow Pose. With every inhale move into Cow and every exhale transitioning into Cat. Repeat this flow for 5-15 rounds. 

 Downward Facing Dog  Try this pose for an overall stretch of the body after a long day of work or to release tightness in the body to help promote relaxation. Downward Facing Dog opens the chest, stretches the back, lengthens the spine, and stretches the back of your legs.  1. Start on your hands and knees in a table top position. Hands will be shoulder width distance and tuck your toes under. (Not pictured)  2. Begin to press your palms and all fingers into the floor and lift your hips up and back turning your body into an upside down 'V'.   3. Be sure to not lock your elbows or knees. Make sure your middle finger lines up with the middle of your wrist, and your feet are about hip-width distance apart.  4. Lift up through the tailbone so that your spine lengthens and feel your chest moving closer to your thighs. If it would feel good to you, begin to 'walk your dog' by bending each knee one at a time to help release tension in the body.   5. Hold this pose for 5-10 breaths, then release back into table top. Repeat 1-2 times more.    

Downward Facing Dog

Try this pose for an overall stretch of the body after a long day of work or to release tightness in the body to help promote relaxation. Downward Facing Dog opens the chest, stretches the back, lengthens the spine, and stretches the back of your legs.

1. Start on your hands and knees in a table top position. Hands will be shoulder width distance and tuck your toes under. (Not pictured)

2. Begin to press your palms and all fingers into the floor and lift your hips up and back turning your body into an upside down 'V'. 

3. Be sure to not lock your elbows or knees. Make sure your middle finger lines up with the middle of your wrist, and your feet are about hip-width distance apart.

4. Lift up through the tailbone so that your spine lengthens and feel your chest moving closer to your thighs. If it would feel good to you, begin to 'walk your dog' by bending each knee one at a time to help release tension in the body. 

5. Hold this pose for 5-10 breaths, then release back into table top. Repeat 1-2 times more. 

 

 Forward Fold  Try this pose for a great stretch along your hamstrings, calves, and hips. Other benefits include calming the brain, relieving stress, improving digestion, and stimulates the liver. Forward Folds are also useful to help relieve headaches, insomnia, and therapeutic for high blood pressure & sinusitis.  1. You can start in two different ways - either with feet hip-width distance apart or in a wide-legged stance. Be sure feet are parallel in either stance.  2. Begin by reaching your arms up over head on your inhale. On your exhale begin to hinge at your hips and fold forward. You can bend your knees in the pose or straighten them depending on what feels good for your body. Allow your head to be heavy and relaxed.   3. Think about lengthening your front torso and reaching your hands towards the floor. If your hands do not reach the floor you can use a block to bring the floor closer to you or grab opposite elbows and hang in your forward fold.  4. While in the pose, press your heels firmly into the floor and feel your sitting bones lift up towards the ceiling. Hold this pose for up to a minute. Repeat if desired. 

Forward Fold

Try this pose for a great stretch along your hamstrings, calves, and hips. Other benefits include calming the brain, relieving stress, improving digestion, and stimulates the liver. Forward Folds are also useful to help relieve headaches, insomnia, and therapeutic for high blood pressure & sinusitis.

1. You can start in two different ways - either with feet hip-width distance apart or in a wide-legged stance. Be sure feet are parallel in either stance.

2. Begin by reaching your arms up over head on your inhale. On your exhale begin to hinge at your hips and fold forward. You can bend your knees in the pose or straighten them depending on what feels good for your body. Allow your head to be heavy and relaxed. 

3. Think about lengthening your front torso and reaching your hands towards the floor. If your hands do not reach the floor you can use a block to bring the floor closer to you or grab opposite elbows and hang in your forward fold.

4. While in the pose, press your heels firmly into the floor and feel your sitting bones lift up towards the ceiling. Hold this pose for up to a minute. Repeat if desired. 

 Low Lunge  Try this pose to release tension in your hips, and stretch your hamstrings, groin, and quads. Low Lunge also helps strengthen your knees, and relieves sciatica pain. It is a great pose to feel a nice stretch for the lower body and to ground your energy down before heading to bed.  1. From Standing Forward Fold on your exhale step your right foot back into a long lunge. Line your left knee up over your left ankle and gently lower your right knee to the floor. Be sure your right knee is placed behind your hips. Your back toes can be tucked or untucked.   2. On your next inhale engage your core, lift your torso, and bring your hands to your left thigh.   3. On your exhale feel yourself settling into the pose more. Your left knee may track forward over your ankle as your hips sink closer to the floor. Feel your shoulder blades draw together and down your back and your chest broadening.  4. Hold this pose for up to 2 minutes. To come out of the pose release your hands to the floor on your exhale. Tuck your back toes under, lift your back kneed off of the floor and step your right foot forward coming back into your forward fold. Repeat with the opposite leg.    

Low Lunge

Try this pose to release tension in your hips, and stretch your hamstrings, groin, and quads. Low Lunge also helps strengthen your knees, and relieves sciatica pain. It is a great pose to feel a nice stretch for the lower body and to ground your energy down before heading to bed.

1. From Standing Forward Fold on your exhale step your right foot back into a long lunge. Line your left knee up over your left ankle and gently lower your right knee to the floor. Be sure your right knee is placed behind your hips. Your back toes can be tucked or untucked. 

2. On your next inhale engage your core, lift your torso, and bring your hands to your left thigh. 

3. On your exhale feel yourself settling into the pose more. Your left knee may track forward over your ankle as your hips sink closer to the floor. Feel your shoulder blades draw together and down your back and your chest broadening.

4. Hold this pose for up to 2 minutes. To come out of the pose release your hands to the floor on your exhale. Tuck your back toes under, lift your back kneed off of the floor and step your right foot forward coming back into your forward fold. Repeat with the opposite leg. 

 

 Sphinx Pose  Try this pose to stretch your shoulders, chest, lungs, and abdomen. Sphinx pose also helps relieve stress, strengthens the spine, and stimulates abdominal organs. This pose may feel nice if you sit at a desk for long hours.   1. Begin by lying on your stomach with your legs side by side. Feel the engagement of your inner thighs and buttocks to help protect your low back. These muscles should feel firm but not clenched. Toes are untucked with the tops of your feet pressing into the floor beneath you.   2. Now come onto your forearms with elbows placed under your shoulders and palms flat on the floor. Feel your shoulder blades drawing together and down your back. Feel your ribs lift up towards your back body and notice your upper back 'puff' up a bit. Draw all sides of your waist in and notice the full engagement of your core. Do not harden or find rigidity in your core, but you are looking for stability and support of your core.   3. Hold for 5-10 breaths, then exhale and slowly release down to the floor resting one cheek on the ground. Repeat once more. 

Sphinx Pose

Try this pose to stretch your shoulders, chest, lungs, and abdomen. Sphinx pose also helps relieve stress, strengthens the spine, and stimulates abdominal organs. This pose may feel nice if you sit at a desk for long hours. 

1. Begin by lying on your stomach with your legs side by side. Feel the engagement of your inner thighs and buttocks to help protect your low back. These muscles should feel firm but not clenched. Toes are untucked with the tops of your feet pressing into the floor beneath you. 

2. Now come onto your forearms with elbows placed under your shoulders and palms flat on the floor. Feel your shoulder blades drawing together and down your back. Feel your ribs lift up towards your back body and notice your upper back 'puff' up a bit. Draw all sides of your waist in and notice the full engagement of your core. Do not harden or find rigidity in your core, but you are looking for stability and support of your core. 

3. Hold for 5-10 breaths, then exhale and slowly release down to the floor resting one cheek on the ground. Repeat once more. 

 Child's Pose  Try this pose to calm your mind, increase blood circulation to your head, to gently stretch your lower back, hips, thighs, ankles, and to relax your spine, shoulders, and neck. Doing Child's Pose before bed would help ground and center you for a restful night.   1. Begin in a table top position on your hands and knees. Untuck your toes so the tops of your feet are flat on the ground and bring your big toes together to lightly touch. Widen your knees to about hip width distance or a little wider.  2. On your next exhale, release your hips back towards your heels and fold your torso over your thighs. Before your forehead rests on the floor feel the back of your neck lengthen. Arms can lay along side your body or extending out in front of you resting on the floor. Hold for 10 breaths or as long as the pose feels good on your body.   3. To release out of the pose, inhale and slowly make your way into to your table top position.

Child's Pose

Try this pose to calm your mind, increase blood circulation to your head, to gently stretch your lower back, hips, thighs, ankles, and to relax your spine, shoulders, and neck. Doing Child's Pose before bed would help ground and center you for a restful night. 

1. Begin in a table top position on your hands and knees. Untuck your toes so the tops of your feet are flat on the ground and bring your big toes together to lightly touch. Widen your knees to about hip width distance or a little wider.

2. On your next exhale, release your hips back towards your heels and fold your torso over your thighs. Before your forehead rests on the floor feel the back of your neck lengthen. Arms can lay along side your body or extending out in front of you resting on the floor. Hold for 10 breaths or as long as the pose feels good on your body. 

3. To release out of the pose, inhale and slowly make your way into to your table top position.

 SEATED SIDE STRETCH  Try this pose to open the hips and torso. This pose will help bring flexibility to the spine to relieve any tightness in your side body. It's a lovely way to ground down before bed and receive a nice lengthening of your torso.   1. Begin in a seated position on the floor with the soles of your feet touching and knees gently opening out to the sides. Arms are relaxed along next to you. Sit up tall (you can sit on a folded blanket for more comfort), chin parallel to the floor, core activated.   2. Breath in deeply and on your exhale side bend to one side keeping one hand reaching down to the floor, and the top hand reaching up towards the ceiling. Only side bend as far as it is comfortable for you and keep both sitting bones connected to the floor. Your gaze can look down towards the floor, or up towards the ceiling. Hold for up to 5 seconds.  3. Inhale back to center and repeat on the opposite side. Do several rounds on each side.

SEATED SIDE STRETCH

Try this pose to open the hips and torso. This pose will help bring flexibility to the spine to relieve any tightness in your side body. It's a lovely way to ground down before bed and receive a nice lengthening of your torso. 

1. Begin in a seated position on the floor with the soles of your feet touching and knees gently opening out to the sides. Arms are relaxed along next to you. Sit up tall (you can sit on a folded blanket for more comfort), chin parallel to the floor, core activated. 

2. Breath in deeply and on your exhale side bend to one side keeping one hand reaching down to the floor, and the top hand reaching up towards the ceiling. Only side bend as far as it is comfortable for you and keep both sitting bones connected to the floor. Your gaze can look down towards the floor, or up towards the ceiling. Hold for up to 5 seconds.

3. Inhale back to center and repeat on the opposite side. Do several rounds on each side.

 BOUND ANGLE POSE  Try this pose to stretch your inner thighs, groins, and knees. This pose can help relieve mild anxiety & depression, stimulates abdominal organs & kidneys, and improves general circulation.   1. Begin by sitting on the floor with your legs straight. Begin to bend your knees, bringing the soles of your feet together with your knees opening out to the sides. You may bring your feet as close to body as it feels good for you.   2. Inhale reaching your arms up over head and spine lengthening up. Exhale to fold forward, releasing your arms out in front of you or to grab your feet. Feel your sitting bones rooting down in to the floor.   3. Stay in the pose from 1-5 minutes. To come out of the pose, inhale, using your core lift your chest up and extend your legs out in front of you. 

BOUND ANGLE POSE

Try this pose to stretch your inner thighs, groins, and knees. This pose can help relieve mild anxiety & depression, stimulates abdominal organs & kidneys, and improves general circulation. 

1. Begin by sitting on the floor with your legs straight. Begin to bend your knees, bringing the soles of your feet together with your knees opening out to the sides. You may bring your feet as close to body as it feels good for you. 

2. Inhale reaching your arms up over head and spine lengthening up. Exhale to fold forward, releasing your arms out in front of you or to grab your feet. Feel your sitting bones rooting down in to the floor. 

3. Stay in the pose from 1-5 minutes. To come out of the pose, inhale, using your core lift your chest up and extend your legs out in front of you. 

 SEATED TWIST  Try this pose if you have stiffness of your spine or back muscles. Benefits include tension relief in the back, stimulates your kidneys, spleen and liver, and massages the stomach easing digestive problems.  1. Sit comfortably on the floor with your legs crossed or soles of your feet touching. Sit up tall with your back, neck and head in a straight line and shoulders relaxed.  2. Inhale and extend arms up towards the ceiling. Feel each side body lengthen and stretch upward.  3. Exhale and twist to the left placing your left hand on the floor behind you aligned with your spine and your right hand pressing on the outside of your left thigh. To increase the twist take your gaze over your left shoulder.   4. Hold the pose for 5 seconds breathing normally. Keep your buttocks firmly planted on the floor.   5. Inhale and release back to center and repeat on the opposite side. You can flow back and forth if that feels good for you.    

SEATED TWIST

Try this pose if you have stiffness of your spine or back muscles. Benefits include tension relief in the back, stimulates your kidneys, spleen and liver, and massages the stomach easing digestive problems.

1. Sit comfortably on the floor with your legs crossed or soles of your feet touching. Sit up tall with your back, neck and head in a straight line and shoulders relaxed.

2. Inhale and extend arms up towards the ceiling. Feel each side body lengthen and stretch upward.

3. Exhale and twist to the left placing your left hand on the floor behind you aligned with your spine and your right hand pressing on the outside of your left thigh. To increase the twist take your gaze over your left shoulder. 

4. Hold the pose for 5 seconds breathing normally. Keep your buttocks firmly planted on the floor. 

5. Inhale and release back to center and repeat on the opposite side. You can flow back and forth if that feels good for you. 

 

 BRIDGE POSE  Try this pose if you would like to reduce fatigue, anxiety, and insomnia. Other benefits include a gentle stretch of your chest, neck, spine & hips. Bridge pose helps alleviate stress, improves digestion, and strengthens your back, buttocks & hamstrings.   1. Begin by laying flat on your back with knees bent and arms along your side. Feet will be flat on the floor, parallel to each other, hip width apart, and as close to your buttocks as possible.   2. Bend your elbows so that the backs of your arms are pressing into the floor and your fingertips are pointing up towards the ceiling with palms facing your body. On your next inhale engage your glute muscles and lift your hips towards the ceiling.  3. As you settle into the pose feel equal weight being put into your feet, keep your inner thighs engaged, and feel your shoulders and backs of your arms pressing into the floor. From here you can release your arms along side your body and clasp your hands underneath you. Feel your arms pressing firmly on the floor to help keep your hips lifted.   4. Hold this pose for 5-15 breaths. The release out of the pose unclasp your hands, and on your exhale slowly roll your spine down to the floor. Repeat if desired. 

BRIDGE POSE

Try this pose if you would like to reduce fatigue, anxiety, and insomnia. Other benefits include a gentle stretch of your chest, neck, spine & hips. Bridge pose helps alleviate stress, improves digestion, and strengthens your back, buttocks & hamstrings. 

1. Begin by laying flat on your back with knees bent and arms along your side. Feet will be flat on the floor, parallel to each other, hip width apart, and as close to your buttocks as possible. 

2. Bend your elbows so that the backs of your arms are pressing into the floor and your fingertips are pointing up towards the ceiling with palms facing your body. On your next inhale engage your glute muscles and lift your hips towards the ceiling.

3. As you settle into the pose feel equal weight being put into your feet, keep your inner thighs engaged, and feel your shoulders and backs of your arms pressing into the floor. From here you can release your arms along side your body and clasp your hands underneath you. Feel your arms pressing firmly on the floor to help keep your hips lifted. 

4. Hold this pose for 5-15 breaths. The release out of the pose unclasp your hands, and on your exhale slowly roll your spine down to the floor. Repeat if desired. 

 RECLINING PIGEON POSE  Try this pose if you would like to open your outer hips and low back. This pose will help stretch your hamstrings, quads, and IT band bringing calmness to your thoughts, soothing any anxiety, and relieving stress.   1. Begin by laying flat on your back with knees bent and arms along your side. Soles of your feet will be flat on the floor, parallel to each other, and hip width apart.  2. Pick your right foot off of the floor and place your right ankle over your left thigh, with your right knee opening out to the right side. Keep your right foot flexed to protect your knee. Gently press your sacrum towards the floor so that there is softness and a slight lift in your lumbar spine.   3. You can stay here if you are feeling a nice stretch in your outer right hip, or you can begin to take it deeper. If taking it deeper, place both hands behind your left thigh and lift your left foot up off of the floor drawing your left knee in towards your chest. This will provide a deeper stretch.   4. Hold this pose for 10-20 breaths. Gently release both feet back to the floor to your starting position and repeat on your second side. 

RECLINING PIGEON POSE

Try this pose if you would like to open your outer hips and low back. This pose will help stretch your hamstrings, quads, and IT band bringing calmness to your thoughts, soothing any anxiety, and relieving stress. 

1. Begin by laying flat on your back with knees bent and arms along your side. Soles of your feet will be flat on the floor, parallel to each other, and hip width apart.

2. Pick your right foot off of the floor and place your right ankle over your left thigh, with your right knee opening out to the right side. Keep your right foot flexed to protect your knee. Gently press your sacrum towards the floor so that there is softness and a slight lift in your lumbar spine. 

3. You can stay here if you are feeling a nice stretch in your outer right hip, or you can begin to take it deeper. If taking it deeper, place both hands behind your left thigh and lift your left foot up off of the floor drawing your left knee in towards your chest. This will provide a deeper stretch. 

4. Hold this pose for 10-20 breaths. Gently release both feet back to the floor to your starting position and repeat on your second side. 

 SUPINE SPINAL TWIST  Try this pose to bring flexibility to your spine, to alleviate stiffness in your low back and hips, and to aid digestion. This pose will help to alleviate any stress built up from your day.   1. Begin by laying flat on your back and hug both knees into your chest. Take a nice deep breath in and on the exhale slowly allow both legs (still bent) to lower to the floor on your right side.  2. Extend your left arm out perpendicular to your body and try to keep your left shoulder on the floor. Your right hand can be placed along your outer left thigh to help you settle into the pose.  3. Hold the pose for 5-10 breaths. On your next inhale feel your core gently engage to help bring your knees back to center and then on your exhale repeat on the opposite side. 

SUPINE SPINAL TWIST

Try this pose to bring flexibility to your spine, to alleviate stiffness in your low back and hips, and to aid digestion. This pose will help to alleviate any stress built up from your day. 

1. Begin by laying flat on your back and hug both knees into your chest. Take a nice deep breath in and on the exhale slowly allow both legs (still bent) to lower to the floor on your right side.

2. Extend your left arm out perpendicular to your body and try to keep your left shoulder on the floor. Your right hand can be placed along your outer left thigh to help you settle into the pose.

3. Hold the pose for 5-10 breaths. On your next inhale feel your core gently engage to help bring your knees back to center and then on your exhale repeat on the opposite side. 

 ALTERNATE NOSTRIL BREATH  Try this breathing technique to help calm and center the mind, harmonize the left and right hemispheres of the brain, and to release built up stress in your body and mind.   1. Begin by sitting comfortably either on the floor or in a chair. Relax your shoulders and make sure your spine is erect. Find softness in your face.   2. Take your right hand and fold in your middle three fingers or place them on your forehead in between your eyebrows. You will need your pinkie and thumb for this technique.  3. From here take your pinky finger on your left nostril and begin to breath in through your right nostril.  4. Release your pinky finger and place your thumb on your right nostril and exhale out through your left nostril.  5. Inhale through your left nostril, with your thumb still on your right nostril.  6. Close your left nostril and exhale out through your right nostril.  7. This completes 1 full round of the Alternate Nostril Breath. Continue doing 8 more rounds. Notice how much calmer, focused, and more centered you feel.    

ALTERNATE NOSTRIL BREATH

Try this breathing technique to help calm and center the mind, harmonize the left and right hemispheres of the brain, and to release built up stress in your body and mind. 

1. Begin by sitting comfortably either on the floor or in a chair. Relax your shoulders and make sure your spine is erect. Find softness in your face. 

2. Take your right hand and fold in your middle three fingers or place them on your forehead in between your eyebrows. You will need your pinkie and thumb for this technique.

3. From here take your pinky finger on your left nostril and begin to breath in through your right nostril.

4. Release your pinky finger and place your thumb on your right nostril and exhale out through your left nostril.

5. Inhale through your left nostril, with your thumb still on your right nostril.

6. Close your left nostril and exhale out through your right nostril.

7. This completes 1 full round of the Alternate Nostril Breath. Continue doing 8 more rounds. Notice how much calmer, focused, and more centered you feel. 

 

 LEGS UP THE WALL  Try this pose to relieve tired leg muscles, to help quiet the mind, and to calm your nervous system. Legs up the wall is extremely nourishing to the body and helps to tap into your "rest and digest" mode. You may notice an improvement in your digestion and doing this pose over time will help you feel healthier overall.   1. Begin by laying on your right side with your knees bent and bringing your sit-bones as close to the wall as is comfortable for you.   2. Then gently roll onto your back and extend your legs up the wall. Your legs will be fully supported by the wall. Your arms can rest wherever they feel most comfortable for you. If the backs of your legs are feeling really tight and uncomfortable then move your sit-bones further away from the wall.  3. Once you are settled in hold the pose for 10-15 minutes for the most optimal results, but any length of time will be beneficial.

LEGS UP THE WALL

Try this pose to relieve tired leg muscles, to help quiet the mind, and to calm your nervous system. Legs up the wall is extremely nourishing to the body and helps to tap into your "rest and digest" mode. You may notice an improvement in your digestion and doing this pose over time will help you feel healthier overall. 

1. Begin by laying on your right side with your knees bent and bringing your sit-bones as close to the wall as is comfortable for you. 

2. Then gently roll onto your back and extend your legs up the wall. Your legs will be fully supported by the wall. Your arms can rest wherever they feel most comfortable for you. If the backs of your legs are feeling really tight and uncomfortable then move your sit-bones further away from the wall.

3. Once you are settled in hold the pose for 10-15 minutes for the most optimal results, but any length of time will be beneficial.

 CORPSE POSE & MEDITATION  Try this pose to relax your mind and central nervous system. Corpse pose relaxes your body, aids in relieving stress, reduces insomnia, and reduces headache & fatigue.  1. Begin by laying on your back. Feel your pelvis on the ground with a natural and slight arch in your lower back. Feel your legs open up about hip width distance or wider. Allow your legs and feet to naturally roll outwards.  2. Rest your arms along side your body with your palms facing up to encourage your shoulders and chest to open. Feel the back of your neck lengthen.  3. I like to add a rolled up blanket under my knees to add extra comfort and to help any possible low back discomfort. I also love using an eye pillow to help deepen the relaxation.  4. Stay in Corpse pose from 5-20 minutes and while you are here begin to focus on your breath. Begin to notice the rise and fall of every inhale and exhale. Notice if you are able to take a full breath in and out or if you notice shortness or shallowness at any part of your breath. Notice the pauses in between each inhale and exhale. Feel the air entering through your notice and filling up your body, and notice the warm air as it exits out through your nose. Feel yourself becoming more and more relaxed with every exhale.   5. To come out of the pose begin draw awareness back to your body by wiggling your fingers and toes and rolling out your wrists and ankles. You can gently hug your knees into your chest and rock side to side. When you are ready roll over to your right side and gently press yourself up to seated.

CORPSE POSE & MEDITATION

Try this pose to relax your mind and central nervous system. Corpse pose relaxes your body, aids in relieving stress, reduces insomnia, and reduces headache & fatigue.

1. Begin by laying on your back. Feel your pelvis on the ground with a natural and slight arch in your lower back. Feel your legs open up about hip width distance or wider. Allow your legs and feet to naturally roll outwards.

2. Rest your arms along side your body with your palms facing up to encourage your shoulders and chest to open. Feel the back of your neck lengthen.

3. I like to add a rolled up blanket under my knees to add extra comfort and to help any possible low back discomfort. I also love using an eye pillow to help deepen the relaxation.

4. Stay in Corpse pose from 5-20 minutes and while you are here begin to focus on your breath. Begin to notice the rise and fall of every inhale and exhale. Notice if you are able to take a full breath in and out or if you notice shortness or shallowness at any part of your breath. Notice the pauses in between each inhale and exhale. Feel the air entering through your notice and filling up your body, and notice the warm air as it exits out through your nose. Feel yourself becoming more and more relaxed with every exhale. 

5. To come out of the pose begin draw awareness back to your body by wiggling your fingers and toes and rolling out your wrists and ankles. You can gently hug your knees into your chest and rock side to side. When you are ready roll over to your right side and gently press yourself up to seated.

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