PUREfit: Simple Yoga Poses to Relax and Rejuvenate

Monday, November 8, 2010

Simple Yoga Poses to Relax and Rejuvenate

Have a hard time falling asleep?
or need some motivation to get out of bed?

Try some of these relaxation poses modified in bed.

Upside-Down Relaxation - Hold for 2 minutes
• Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
• Lie back and extend your legs up the wall.
• If this is too intense a stretch for your hamstrings, slide your butt further away
from the wall.
• If it’s not enough, scoot closer.
• Let your arms rest by your sides, palms facing up, and breathe gently, feeling the
stretch in the backs of your legs.

Winding-Down Twist - Hold for 1 minutes
• Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
• Gently twist your torso to the left.
• Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then
return to center and repeat on opposite side.

Laying Butterfly - Hold for 2 minutes
• Lie on your back with knees bent.
• Place the soles of your feet together, then let your knees fall open, forming a diamond
shape with your legs.
• Rest your arms on the bed.
• If you feel any strain, elevate your legs by placing a pillow underneath each knee.

Child’s Pose - Hold for 2 minutes
• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending
your arms in front of you.
• Hold the pose and breathe.

Rock-a-Bye Roll - 1 minutes
• Lying on your back, hug knees in to chest.
• Cross your ankles and wrap both arms around your shins with clasped hands.
• Inhale and rock your body up to sit; exhale as you roll back.
• Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.

NEED SOME VISUALIZATION?
TRY ONE OF THIS VIDEOS

Sometimes waking up and getting the day started can be tough.
Try some of these movements to get your day started on a good note!
YOGA in the morning as you wake up