When I first started practicing yoga several years ago, I was too afraid to go to a studio and practice. I didn’t want to be the only person in the room who didn’t know what I was doing. Since then, I’ve broken the bearer and made my way to a studio and of course came to find that there are yogis of ALL levels and there wasn’t anything to be afraid of. With that said, when I started practicing, I would use videos, online tutorials, and podcasts that ran me through each of the movements so I could get a good feel of what I was supposed to be doing.
At this point, I know my way around a yoga studio pretty well and I have a really good feel for each pose, I still enjoy practicing at home from time to time and my favorite way to do so is to take it nice and slow and really stretch it out before bedtime. Today, I’m going to take you through my favorite bedtime flow. Watch the video below to see how each pose goes, but then I highly encourage you hold most poses for 2-3 minutes each to really settle in.
Remember to consult with your healthcare provider before starting any diet or exercise program.
Let’s break down each pose separately:
Marjaryasana / Bitilasana
We begin in a tabletop position. Wrists under shoulders, knees under hips. On an inhale, drop your belly and lift your gaze coming into cow pose, then exhale belly button to spine and chin to chest, coming into cat. Repeat this cycle for 5-10 rounds, taking whatever other variations may feel good in your body.
Thread the Needle
Return to a neutral tabletop position. Keep your left hand down and reach your right hand to the sky coming into a brief twist, then thread your right hand under your left reaching to the side of the room. If you can get your right ear to the mat that’s great, if not, that’s okay too. Hold here for a couple minutes and then repeat on the other side.