10 Minute De-Stress Yoga Flow

Looking to de-stress after a long day at work?
This ten minute yoga flow will settle your nervous system and allow your body to calm before bed.
We will focus on our breathing, releasing our spine, chest and shoulders. Feel free to grab a blanket and pillow to make this practice more restorative!

Seated Side Stretch

Ground down through your sit bones and create one long line in your spine
Place your right hand on the mat beside you
Lift your left arm up and over towards the right side of the room, over your left ear
Press into your left hip to create a side stretch
Pull your shoulders back and away from your ears
With each exhale, extend your left fingertips a little further

Cat/Cow

Start in tabletop position, hands under shoulders and knees under hips
Your toes can be tucked or untucked
On your inhale, drop your belly, press your shoulder blades together and gaze forward
As you exhale, round the spine upward, bring your gaze toward your navel
Continue to move through rounds of cat and cow or bring in any additional movements here
MODIFICATION - Place a blanket underneath your knees in tabletop to alleviate knee pain

Puppy Pose

From tabletop position, slowly begin to walk your hands forward and lower your chest
Be mindful to keep your hips above your knees
Bring your shoulder blades back and relax your neck
You can place your forehead or chin on the mat
MODIFICATION - Place a bolster or pillow under your chest to make the pose more accessible

Thread The Needle

From tabletop position, inhale and lift your right arm towards the sky
As you exhale, bring your right arm through the opening in your left arm
Rest your right shoulder and right temple to the mat
Allow your back and shoulders to relax away from your ears
MODIFICATION - You can keep your left hand still, walk it forward or bind it behind your back

Cobra

Place your hands outside of your shoulders
Press into your palms, squeezing your elbows into your sides
On your inhale, begin to lift the chest up, press the tops of your feet into the mat and gaze forward or up towards your third eye
MODIFICATION - Sphinx Pose, Rest your forearms on the mat, elbows below shoulders, slightly lift

Wide Legged Child’s Pose

Bring your big toes to touch, and knees out towards the edge of your mat
Release your hips back to your heels, as you sink deeper into the posture
Rest your forehead on the mat
Your hands can be stretched forward or down by your sides
MODIFICATION - Traditional Child’s Pose, knees together, hands down by your feet

Supine Twist

Bring your right knee into your chest
With your left hand, slowly bring your right knee over to the left side of your body
Keep both shoulders on the mat
Relax your entire body, pulling your shoulders away from your ears
With each exhale, gently twist
MODIFICATION - Place both knees together for a less intense stretch or use a block to bring the floor closer to your knee

Savasana

Lay down on your back
Relax your entire body
Palms can face up
Bring a pillow to your low back or under your knees
MODIFICATION - Legs up the wall is a good alternative if lying on your back is uncomfortable

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