OM_Yoga_UK_-_February_2017_

YOGA @ HOME

Sleep well

A 10 minute evening yoga flow sequence for a perfect

night’s sleep with Lucy McCarthy

Child’s Pose Forehead On Block

(Balasana)

From a kneeling position open your knees shoulders distance apart.
Top of the feet flat on the mat with your big toes touching. Keeping
the heels touching the buttocks, walk your hands out in front of you
until your spine is long and forehead touching the floor. Arms are
shoulders distance apart with the palms down, fingers spread open.
Then place a block (on the lowest height) under your forehead with the
skin of the forehead gently drawing down towards the bridge of your
nose. The block presses gently on the vagus nerve which assists in
deep relaxation and a quieting of the mind. Take 5 slow deep breaths
expanding the lungs fully in all directions on the inhale and exhaling
fully as you relax the whole body deeply.

Downward Facing Dog

(Adho Mukha Svanasana)

Inhale lift your chest off the floor bringing your shoulders stacked over

the wrists. Exhale tuck the toes under and lift the hips diagonally back

and up into Downward Facing Dog. Hands shoulders distance apart;

feet hips distance apart. Spread the fingers and toes. If the back of

the legs feel tight or your heels are lifted high off the ground take

your feet wider apart to release your lower leg muscles. Take 3 deep

breaths here.

Props needed: eye bag, strap, block

Bicycling

The legs

From Downward Facing

Dog begin to bicycle the

legs. Bending into one

knee as you press the

opposite heel down into

the ground to stretch the

calf muscles and achilles

tendon. Match the

rhythm of the movement

with the rhythm of the

breath. Move calmly

and fluidly.

1 2

3

om body