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Posted by

Victoria Lagodinsky

April 6, 2014

7 yoga poses for a relaxing evening
 
A relaxing evening yoga sequence, to help you wind down and relax for the new week

Wind down your weekend with this relaxing asana sequence from yoga expert Stephen Sturgess. Find a quiet spot, put on some relaxing music, and clear your mind for the week ahead (don’t forget to do some light stretching beforehand). You can use this sequence any time you need to de-stress and clear your mind. The best bit is, you don’t need to be a yoga-fanatic, just give it a go and see the difference it makes.

‘The sequence of yoga postures that follows will help you to unwind from your daily activities by freeing tensions from your body, awakening energy in your spine and increasing the blood circulation to your brain to both vitalize and relax you for meditation. Breathe deeply and smoothly in and out through your nose, unless otherwise stated.’

 

1) Upward Thunderbolt Pose – Urdhva Vajrasana

a) Kneel on the floor, with your buttocks on your heels, your hands on your thighs and your body upright but relaxed (below)

 

b) Inhaling, raise both your arms above your head, stretching your spine slightlyback, and expanding your chest to open your heart and lungs. Look toward your hands, hold for five breaths, then release.

 

2) Hare Pose – Shashankasana

A relaxing evening yoga seqeunce

Exhaling, bend your body forward, reaching your arms in front of you and resting your forehead on the floor. Keep your buttocks on your heels if you can. Hold for five breaths, then release.

 

3) Cobra Pose – Bhujangasana

A relaxing evening yoga sequence - the cobra pose

Lie down on your stomach, resting the tops of your feet on the floor. Inhaling, press your hips into the floor and raise your upper body, supporting yourself with your hands under your shoulders, elbows tucked in. Arch your back slightly and look up, pressing your shoulders down and back. Hold for five breaths, then release.

 

4) Downward Dog – Adho-Mukha-Svanasana

Relaxing yoga sequence, downward dog pose

Exhaling, tuck your toes under, straighten your arms and legs, and raise your hips high. Push your heels into the floor and your buttocks into the air. Relax your head between your arms and direct your gaze toward your knees. Hold for five breaths, then release.

 

5) Cat Pose – Majariasana

a) Come down onto all fours, aligning your knees directly under your hips and your hands directly under your shoulders, with your back in a relaxed straight line.

Relaxing evening sequence, the cat pose (step 1)

b) Inhaling deeply, arch down your lower spine and extend your head, neck and chest upward. Push down through the hands to lift your upper spine and look directly ahead.

Relaxing evening sequence, the cat pose (step 2)

c) Exhaling, tuck your tailbone under, draw your abdomen in, bow your head to look toward your navel and arch up your whole spine.

Relaxing evening sequence, the cat pose (step 3)

d) Repeat the arching down (Step b) and arching up (Step c) movement five times in total.

 

6) Child’s Pose – Balasana

Relaxing evening sequence, the child pose

Inhale as you sit back on your heels. Exhale as you fold your upper body forward to rest your forehead on the floor if you can. Rest your arms by your sides, palms facing upward. Take your attention inward and focus your awareness on your breath. Rest here for ten breaths, then very slowly sit up into Thunderbolt Pose (see part a of the first exercise).

 

7) Corpse Pose – Shavasana

Relaxing evening sequence, the corpse pose

If you are finishing your practice here, lie down on your back with your head, neck and spine in a nice straight line, your feet a comfortable distance apart and your arms slightly away from the sides of your body, palms facing up. Let your feet fall loosely to the sides and remain completely still. Close your eyes and relax your whole body. Maintain the inner focus of your mind by being aware of the natural rhythm of your breathing. Remain here for as long as you feel the need.

 

Anyone can benefit from Stephen’s expert guidance in Yoga Meditation, which offers a wide range of yoga postures, purification practices, breathing and meditation techniques, which will help you develop a supple body and a clear contented mind.

£12.99

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