Adho Mukha Svanasana (Downward-Facing Dog Pose)įrom hands and knees, pause after your last inhale, walk your hands one hand print forward so your wrists are where your fingers were, and tuck your toes under as you lift your hips up and back. Sync your movement with your breath and move slowly through these shapes at least 5 more times. On your next exhale, move your spine in the opposite direction, rounding your mid-back toward the ceiling. On an inhale, slowly release your belly toward the floor and draw your chest forward as you lift your sit bones and the crown of your head toward the celling, creating a slight backbend. This two-part pose is meant to stretch your spine and the muscles around your spine. Cat and Cow ( Marjaryasana and Bitilasana)Ĭome back to your hands and knees and bring your wrists beneath your shoulders and your knees beneath your hips.

Settle in and stay here for 5 to 10 deep breaths. Allow yourself to be present in your body. Walk your hands forward and rest your forearms on the floor in line with your shoulders.

Lower your hips back towards your heels and rest your forehead on your mat, a block, or a folded blanket. Separate your knees a little wider than your hips and draw your big toes together so that your legs look like a V. A calming evening yoga sequence to help you unwind Balasana (Child’s Pose)Ĭome onto your mat on your hands and knees. As you take yourself through some quiet forward bends and hip openers, you’ll notice that without even trying, you’ll ease the tension-physical as well as psychological-and settle into the mood for sleep. In this evening yoga practice, you’ll allow yourself to simply slow down and tune into your body and your breath. Yet when you can summon even 10 minutes of space for an evening yoga practice, you can more easily come back to yourself, back to not completely tuning out, back to not constantly contemplating should haves, back to being able to actually rest during your down time.

None of these scenarios are especially conducive toward restful sleep. You may even find yourself caught somewhere in between those conflicting compulsions. Or ruminate over to-do lists and what ifs related to the day behind. Chances are you want to collapse and distract yourself from the day ahead. Sneaking in an evening yoga practice can be…challenging. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

60 minute hatha yoga sequence pdf