RESTORATIVE YOGA FOR INSOMNIA

LENGTH: 45 minutes

ABOUT THIS PRACTICE: This practice uses the support of props to promote deep relaxation before bedtime.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • seated cat/cow stretches

  • neck stretches

  • pashimottanasana - seated forward bend

  • bharadvajasana - twist

  • supta baddha konasana- reclining bound angle pose

  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed. You will need a yoga bolster or a stack of pillows, plus two extra pillows for this practice.

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BEDTIME RELAXATION

LENGTH: 30 minutes

ABOUT THIS PRACTICE:This practice uses gentle asana (poses) and pranayama (breathcontrol) to relax the body, quiet the mind and release residual tension before bed.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • Nadi shodhana - one-nostril breathing

  • sukhasana - easy seat

  • neck stretches

  • dandasana - staff po

  • pashimottana - seated forward bend

  • janu sirsasana - head to knee pose

  • baddha konasana - bound angle pose

  • upavistha konasana - wide legged forward bend

  • supta matsyendrasana - reclining twist

  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed.

 

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SUPINE YOGA FOR FATIGUE

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This entire practice is done while lying on your back. It's perfect for days when you may be feeling exhausted but are still craving movement.

BENEFITS:
Gentle stretch, recirculates stagnant energy, relaxing

POSES IN THIS PRACTICE:

  • constructive rest pose
  • ananda balasana - half happy baby pose
  • matsyasana - fish pose
  • viparita karani - legs up the wall pose
  • supta baddha konasana - reclining bound angle pose
  •  

PROP RECOMMENDATIONS:
Practice may be done in bed.

MORNING YOGA FOR PAIN AND STIFFNESS

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is a gentle way to lubricate the joints and enliven the whole body after a night in bed.

BENEFITS:
Energizing, pain relief, gentle stretch, wakes up digestive tract

POSES IN THIS PRACTICE:

  • sukhasana - easy seat

  • seated cat/cow stretches

  • dandasana - staff pose

  • paschimottanasana - seated forward bend

  • matsyendrasana - seated twist

  • seated meditation

PROP RECOMMENDATIONS:
A cushion or folded blanket under the hips may make this practice more comfortable. You could also do this practice in bed if desired.

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.