If you’re struggling to wind down before bed, try this sequence of poses to calm and quieten the body and mind. For the full video click here In each pose, hold for 5 breaths (inhales and exhales drawn though your nose). Please remember not to force the body into the shapes and do message me for further modifications if needed. You’ll find a breakdown of how to get into each one, below.
Childs pose (Balasana) – come to sit on your knees (bottom on heels) and let your belly and chest melt over your thighs. Forehead rests lightly on the mat, relax your shoulders away from your ears, hands lie at the side of your feet.
Legs up pose (Viparita Karani) – lying down with your upper, middle and lower back touching the mat, arms by your side, palms facing down, raise the legs up towards the ceiling. Knees bent, feet relaxed and let the legs hang heavy. Knees to chest (Apanasana) - lying down on your back, hug the knees into your chest, wrap your arms lightly around your shins, press the upper back and shoulders into the mat, maybe a gentle rock from side to side.
Happy baby (Ananda Balasana) - lying down with your upper, middle and lower back touching the mat, bring the knees towards each armpit, feet move up towards the ceiling, hands rest on the back of your thighs. The hands can move up to the outer edges of the feet, applying gentle pressure to open the hips further but ensure the whole length of the back and shoulders are still connected to the mat. Tuck the chin to lengthen through the back of the neck!
Reclined twist (Supta Matsyendrasana) - Lie on your back with your arms to your sides. Move your hips a little over the right and let your knees fall over to the left. You can turn your head to look in the opposite direction to your knees. Hands can rest on your rib cage, by your sides or overhead. Repeat on the otherside.
Reclined bound angle (Supta Baddha Konasana) - Lie on your back with your arms to your sides. Bring the soles of the feet together to touch and let the knees fall apart to the outer edges of the mat. I like to rest my hands on my belly or ribcage and notice the rise/fall/expansion in my sides as I breathe.
Corpse pose (Shavasana) – Ahhh the best bit. Feet to the corners of the mat. Arms by your side, palms facing up and close off your eyes. Press the shoulders lightly into the mat and feel supported by the ground. Let go and breathe.