Get in the mood for ZZZs
with this bedtime bendNAMASTAY
IN BED
■ (^) Start in the same position
as the constructive rest and
begin to press your feet into
the ground evenly. You may
feel your tailbone begin to
tuck under in response.
■ (^) Continue to press down
through your feet until your
pelvis and spine begin to peel
away from the floor, hips
moving towards the sky.
■ (^) When your hips have come
as high as they want to, let
the front of your body soften
and begin to curl the spine
all the way back down.
■ (^) Repeat this 3-5 times.
■ (^) Lie on your back with knees
bent, hip-width apart and feet
on the floor directly under
your knees. Rest your arms
alongside your body, palms
facing up towards the ceiling.
■ (^) Become aware of your
breath, watching your
inhale and exhale.
■ (^) Stay here for around 5-10
minutes or as long as feels
comfortable.
■ (^) Start in the same position
as the constructive rest but
take your arms out to shoulder
height, then take your feet
mat-width apart.
■ (^) Take your knees to one side.
■ (^) Let your head turn either
in the same direction as
your knees or the opposite
direction, whichever feels
more comfortable.
■ (^) Stay for a few rounds of
breath and then repeat on
the other side.
(^2)
BRIDGE
1 Technique
CONSTRUCTIVE REST
Technique
(^4)
CROSS-LEGGED FORWARD FOLD
(^3) Technique
SUPINE TWIST
Technique
■^ Sit with your legs crossed
and shins slightly forwards.
■ (^) Slowly begin to fold
forwards from your hips,
allowing your spine to round.
Let your arms come to rest
wherever they feel most
comfortable, perhaps just
in front of you.
■ (^) Stay for a few breaths
then change the crossover
of your legs and repeat.
Perform the upwards
and downwards
movements slowly
Don’t force the movement –^
let gravity take your knees
over to the side
If needed for comfort,
place a small pillow or
blanket underneath your
sit bones to help tilt
your pelvis forward
1
2
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136 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
This can be a helpful tool to
‘anchor’ you in your body