"I DID TOO MUCH YESTERDAY" COUCH YOGA FLOW

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Let's face it. Sometimes we over do it. This practice is for those times. These gentle poses will help your mind and body to recover.

BENEFITS:
Pain relief, fatigue relief, calming, grounding

PROP RECOMMENDATIONS:
bolster, pillows

POSES IN THIS PRACTICE:

  • cat/cow stretches (seated)
  • neck circles
  • wrist circles
  • ankle circles
  • double pigeon - aka fire log pose
  • paschimottanasana - seated forward bend
  • setu bandha sarvangasana - supported bridge pose
  • seated meditation

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.

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.

5 MINUTE FLOOR YOGA STRETCH

LENGTH: 5 minutes

ABOUT THIS PRACTICE:
This brief practice gently open the hips and upper body to release tension and and reenergize the mind and body. 

BENEFITS:
Energizing, calming, relieves tension

POSES IN THIS PRACTICE:

  • sukhasana - easy seat
  • seated cat/cow stretches
  • forward bend in sukhasana
  • parsva sukhasana - seated side stretch
  • matsyendrasana - seated spinal twist

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