back yoga poses



today we are going to learn a bedtime yogasequence to help you destress and relax before bed. to begin, position yourself comfortably onthe bed and move into easy pose. place your hands at your knees, take threedeep breaths as you quiet the mind. re position your feet so that your heels andtoes are touching. make sure to align your spine and if desired,slightly bend forward for an extra stretch. stay here for five breaths. next, extend your legs out in front of youkeeping your torso long exhale and begin to reach for your toes.

stay here for five to ten breaths. when you're ready move into pigeon pose. bend one knee and bring it forward towardsyour hands. place your knee on the bed and your handson either side of your leg. square off your hips and stretch forward. repeat the stretch on the other leg when you'reready. next is childs pose. start by folding your legs under you, touchyour big toes together and sit on your heels. lay your torso down on top of your thighs,reach your hands forward as you lengthen your

spine and feel the added stretch. roll over onto your back, bring your legsup and draw both knees into your chest. clasp your arms around your legs, keep yourback flat to the bed and gently rock side to side massaging your spine. now, slowly unfold your legs and settle intosavasana. remain here for as long as you wish. namaste and sweet dreams.