Wind down from a busy day with this 15 minute evening Yoga Stretch.
This yoga class is appropriate for all levels. We stretch the side body, the low back, the hips and twist to reconnect you with your body after a long day of sitting.
You don’t need any props but you can always add in one or two blocks if needed!
These poses are a collection from my most recent video on YouTube. Click on the video above – if you would like to take the full 15 minute practice alongside with me.
1. Mermaid Side Bend
Take your heels to the right side of you body, placing your sits bones next to them. Lift your left arm up and bend over to the right. The other hand presses down into the mat to find more length in your torso. Keeping your front ribs knit closed, gently spiral your chest toward the ceiling. Hold for 3-5 breaths on each side.
2. & 3. Cat / Cow
Come into all fours, place your hands under your shoulders; knees over the hips. Curl your toes under and broaden across the chest on your breath in. Every exhale, round, lengthen the tailbone to the knees. Continue three more times like this; close your eyes & let this be a feel good movement.
4. Childs Pose
Take your hips back to your heels into child’s pose with the knees touching or as wide as the mat. Place your hands alongside the feet, letting your forehead rest on block or the mat. Take deeps breaths into the low back.
To come up take your arms back in front of you. Moving very slowly, press into the floor and begin to lift yourself up.
5. Reclined Pigeon
With both feet on the floor right underneath the hips, cross your right ankle over your left knee, right foot is flexed. Next, reach the hands through and hold on to the left thigh – or shin if your really flexible – gently pulling it in to the body. You should be feeling a stretch in the right hip. Stay here for a few deep breaths.
Let your foot drop back down to switch to the other side.
5. Reclined Twist
Let your left leg go long and pull your right knee to your chest, taking it over to the left. Your right arm reaches to the right into a cactus shape, bending at 90 degrees. Notice if you’ve tensed in the twist! Allow your knees to slide down to the mat, relaxing both legs and ankles. Soften your body into the floor and enjoy the sensation for up to one minute.
Release by drawing the right knee back to center and letting it go long. Repeat on the second side.
Our final Pose is Savasana. Arms alongside the body or left hand to the heart, right hand to the belly. Watch your breath rise and fall. Knowing there’s nothing to do and nowhere to be in this moment. Give yourself permission to just be and let your day go.
Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.
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