THESE SIMPLE, YET INCREDIBLY EFFECTIVE YOGA MOVES HELP THE BODY AND MIND TO WIND DOWN AND TOTALLY RELAX
TRY THESE POSES EARLY IN THE EVENING TO HELP YOU WIND DOWN, OR JUST BEFORE YOU GO TO BED
1 THE SUPINE TWIST
THIS MOVE IS great because it helps nourish all the joints in the spine and encourages the muscles supporting the spine to relax. It also helps to soothe the digestive system
LIE ON YOUR back - you could have a cushion under your head if your neck isn’t comfortable. Bring your right knee in towards your chest and as you exhale take your left hand to the right knee, right hand out to the side and use the left hand to gently roll the leg over to the left.
STAY FOR FIVE or six breaths and think about lengthening your exhalation. The longer exhalation really encourages relaxation. If the knee doesn’t reach the ground, rest it on a pillow or cushion.
AS YOU INHALE, draw the leg back to the centre and stretch it out in front of you to the floor.
ON THE EXHALATION, bring the left leg into the chest and take your right hand to the left knee. Move your left arm out to the side in line with your shoulder and as you exhale use the right hand to take the knee over to the right.
AND AGAIN, STAY for around six breaths and think about lengthening the inhalation as you do.
INHALE TO COME up to the centre.
2 KNEES TO CHEST
After doing a static pose, try this…
STILL LYING ON your back, bring your knees up so they are pointing to the ceiling, move the hands to the knees (or behind the knees) and, as you exhale, gently draw them into the chest.
AS YOU INHALE, take the knees back to the starting position pointing back up to the ceiling.
REPEAT THIS MOVE six times.
WHEN YOU HAVE completed six, roll knees carefully to one side and come back to sitting.
THANKS TO WENDY HARING, Training Chair of the British Wheel of Yoga
3 SEATED FORWARD BEND
Supported forward bending encourages relaxation and letting go. It also supports the parasympathetic nervous system response (also known as rest and digest system)
COME TO A sitting position, knees slightly bent with a rolled mat or a blanket under your knees if you wish. Sit on a cushion if you wish.
TAKE A BREATH in and raise the arms above the head. As you exhale, come forwards from the hips. Take the hands to the ground and rest the head towards your knees. If your head doesn’t touch your knees, put a cushion or two pillows on your knees to support the forehead.
ALLOW YOUR BODY to release into the support of the pillow. Stay for six breaths and think about lengthening the exhalation. The exhalation brings you more towards a relaxed state and is the relaxed phase of your breathing.
IF YOU WOULD like to stay longer, please do. Then, when you are ready, take a breath in and sit yourself up.
