I like to close my eyes and let the breath guide the movement of the body, releasing any tension or tightness in the back and/or the mind. Feel the movement start from the tailbone and flow up through the spine and back again in a fluid, soothing way. Begin to move sloooooowly (notice if your instinct is to hurry) through a few rounds of Cat and Cow. Marjaryasana/Bitilasana Flow (Cat / Cow)Ĭome on to hands and knees with the spine in neutral, shoulders over wrists and hips over knees. Consciously think of at least 3 things you are grateful for in this moment and be with those feelings for a minute or two, or more if that feels right. Take the hands together in prayer and lightly touch the thumbs to the centre of the chest, taking a moment to acknowledge the space around the heart. If this isn’t comfortable for you, come to easy cross-legged instead. I like to start seated in Vajrasana (kneeling with the sit bones over the heels) as it allows the digestive organs to settle and relax which is wonderful if you carry tension in that area. This is a great way to find your centre, connect with your breath and let go of the events of the day. Start Seated, With the Hands in Anjali Mudra.
YIN YOGA SEQUENCE FOR SLEEP FREE
Get ideas, tips, and copy some techniques from this free 30-Day Meditation Challenge for your bedtime calm-down sessions. It works for me regularly, and hope it works for you too!īy the way, you can get an extra dose of calm when you combine this sequence with some meditation. I believe that the way we practice has as much significance as what we practice, so I’m sharing a bedtime yoga sequence that takes into account more than just going through some postures and hoping for the sandman to visit. No matter how much chamomile tea I drank, valerian root I consumed, or lavender I doused on my sheets, I had more success catching colds than I did catching zzz’s. Reclaiming Those Elusive Zzz’sĪfter years of burning several candles at multiple ends, sleep was something that seemed to be a blessing I’d somehow lost the ability to experience. Yes, our lifestyle has the potential to play havoc with our slumber, which can in turn play havoc with our sense of well-being.
We might socialise to excess or try to squeeze too much into our day putting relaxation and rest waaaay down the bottom of the to-do list. We have responsibilities, busy schedules, deadlines, families we may have endless creative ideas, feel overly excited or perhaps on the flip side, a penchant towards endless worry. I totally get that in the real world, there are things that can cause sleepless nights. (Need some yoga music inspiration? Check out Alo Moves on Spotify).What’s not to love about sleep?! When we sleep well, everything seems to work better, right? You can also get creative and make an ambient music playlist with a song timed to each hold. If you’re doing this on your own time, try setting a timer with a very gentle sound to remind you to switch poses.
In a typical Yin class, an instructor is there to keep time, leaving you to enter the poses fully without worrying about how many minutes have passed. It can be hard to get used to, but with a regular Yin practice, you’ll start noticing the difference in your Yang practice, too. When you find your edge - where it would feel about right to stop in a more active pose - dial it back about 30 percent. Yin Yoga shouldn’t feel the same as a Yang class like Vinyasa since it works with different tissue groups. Learn more about Nadi Shodhana with Talia Sutra’s Alternate Nostril Breathing class on Alo Moves. Nadi Shodhana, or alternate-nostril breathing, restores harmony to the mind, body, and spirit - and balances the solar and lunar within us. We strongly recommend doing a balancing breathing exercise beforehand. Fair warning: The latter half of this practice includes a lot of hip work, which can bring up a lot of feelings.
The sequence should take around 45-60 minutes to complete, depending on how long you hold the yin poses. Balance your celebratory Sun Salutations by turning inward with this Yin Yoga sequence celebrating manifestation and change. The Summer Solstice is coming, and with it radiance, fire, and expression.
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