https://www.mindfullybalanced.org/blog daily 0.75 2021-04-12 https://www.mindfullybalanced.org/blog/before-bed-yoga-flow monthly 0.5 2020-07-13 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585429336996-EG1CURRXYJYAYKVMSXFA/FBEB3C56-B785-462F-8E1A-4A6E4590CFD0.JPG Blog - Before Bed Yoga Flow - Paschimottanasana/Seated Forward Fold The classic seated forward fold, Paschimottanasana, stretches out the back of the legs and the spine. This pose is also known to soothe anxiety and headaches. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585429102247-R6WAD4LW75UJGJITDU73/36083A7D-391C-47C0-B931-C2E0ABEE0476.JPG Blog - Before Bed Yoga Flow - Adho Mukha Svanasana/Down Dog Of course we had to include the beloved and iconic down dog. Not only does Adho Mukha Svanasana stretch almost the a good portion of the body (hamstrings, calves, arches, Achilles, shoulders and wrists) but it is know to help with headaches, insomnia, back pain, circulation and fatigue. Most people don’t realize that down dog is technically an inversion (any posture with your heart above your head is an inversion). This means it sends blood flow back to the brain and can also help open your sinuses. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585429236589-WAZF6OTBH9TU0YO3VOF7/E4702E15-15E8-4B06-8AB2-1F370AFCD8EC.JPG Blog - Before Bed Yoga Flow - Prasarita Padottanasana/Wide Legged Forward Fold Another gentle inversion, wide legged forward fold provides a lot of the same benefits as downward facing dog but stretches the back of the legs more intensely and can release the back where as down dog activates and strengthens the back. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585429507877-IHQ6UXHMC5Y5DO2LABAY/65F2EA3D-99AF-47AD-A159-8D5379076A55.JPG Blog - Before Bed Yoga Flow - Supta Baddha Konasana/Reclined Bound Angle Pose A restorative pose that helps you tune into your breath and in turn slows the mind and calm the central nervous system. Reclined bound angle pose also improves circulation and stretches the inner thighs. Place one hand over the heart and one hand over the belly to really tap into a gentle rhythmic breath. Savasana/Corpse Pose Finally, we have savasana. I don’t think much explanation needs to given here as people have been know to fall asleep in corpse pose at the end of a practice. Simply lay on your back and close your eyes. Take up space in this asana, spread arms out from the body and separate the legs, letting them fall open and roll toward external rotation. Feel the support of the earth holding you up and realigning your spine. Maybe do a body scan here starting from the head and working all the way down to the toes all the while taking deep and soothing breaths. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585429173637-PSQ71EW88N4A4AUL34IT/5B5288C7-A5FB-42F8-93B5-0D9BA69D35F5.JPG Blog - Before Bed Yoga Flow - Utthan Pristhasana/Lizard Pose Lizard pose is a pretty intense stretch across the front of the hip Blocks can be your best friend here and take a pose you may normally dread and turn it into a restorative stretch to those ever tight hip flexors. Many of us spend most of our day sitting. When you’re in a seated position your hip flexors (rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles) are in flexion, i.e. working. This results in most people having tight hips, making lizard pose all the more beneficial. Counter your day of deskwork with some deep lunges to reset, realign and balance the body. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585428952335-AXNRPK4WAMD7K6FFPYPC/5ADF1DC8-EBBC-462D-B037-F37A7C1C9BF8.JPG Blog - Before Bed Yoga Flow - Balasana/Child’s Pose Balasana is a soothing and gentle asana (pose) perfect for before bed. Balasana gives you a gentle stretch of the hips, thighs, and ankles. It also helps release the spine, specifically the lumbar spine, and makes it easier to send breath into the back body. Take deep breaths in this posture while imaging your spine doming up towards the ceiling and feeling space between each vertebra. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585429386393-03MNLH5J01ZBWEPJ6R5M/9442108D-0EEF-4E29-9E74-FA4F21CFDDF9.JPG Blog - Before Bed Yoga Flow - Janu Sirsasana/Head to Knee Pose Head to knee pose stimulates the liver and kidney, improves digestion, and can help relieve fatigue and menstrual discomfort. Since this is a variation of the traditional forward fold you also get the stretch of the hamstrings, groin, and back. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585429448595-ISR8BAA09AHSH6KCG4AF/IMG_3305.jpeg Blog - Before Bed Yoga Flow - Salabhasana/Locust Locust pose is a gentle backbend perfect for the end of the day. It stretches the entire front body (chest, shoulders, stomach and thighs) while strengthening the back body (spine, glutes, and hamstrings). The stretching and strengthening of these opposite muscle groups helps improve posture and combat the slump we all fall into when sitting in front of a computer for hours at a time. https://www.mindfullybalanced.org/blog/lets-talk-grocery-bags monthly 0.5 2020-06-02 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1585428462794-WA5DJ3R7RQEBNZMJCGB6/plastic+bags.jpeg Blog - Let’s Talk Grocery Bags… https://www.mindfullybalanced.org/blog/5-things-i-dont-buy-anymore monthly 0.5 2020-07-11 https://www.mindfullybalanced.org/blog/low-waste-products-i-actually-use monthly 0.5 2020-08-28 https://www.mindfullybalanced.org/blog/yogi-sanskrit-101 monthly 0.5 2020-06-25 https://www.mindfullybalanced.org/blog/here-comes-the-sun-108-sun-salutations-on-the-summer-solstice monthly 0.5 2020-06-22 https://www.mindfullybalanced.org/blog/vegan-chickpea-tuna-salad monthly 0.5 2020-06-27 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1593189885926-B5TP5NS28AT57IE6ER23/5ACD2EB5-39F0-4808-A970-9EEF3C5A9382-2EC42A04-A0DF-4320-8090-86F863D32A92.JPG Blog - Vegan Chickpea “Tuna Salad” https://www.mindfullybalanced.org/blog/freedom-flow monthly 0.5 2020-07-16 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1593873652637-HQRC2QJ4D1U7R4NC8WH7/IMG_4722.jpeg Blog - Freedom Flow https://www.mindfullybalanced.org/blog/creating-a-home-yoga-space monthly 0.5 2020-07-16 https://www.mindfullybalanced.org/blog/poses-to-relieve-tight-hip-flexors monthly 0.5 2020-07-23 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1595524573151-5ZPECUEDVCEBQPSUFOYX/IMG_4819%2B2.jpg Blog - Poses to Relieve Tight Hip Flexors https://www.mindfullybalanced.org/blog/its-a-good-bidet-to-stop-buying-toilet-paper monthly 0.5 2020-08-02 https://www.mindfullybalanced.org/blog/my-first-time monthly 0.5 2020-08-10 https://www.mindfullybalanced.org/blog/yoga-for-dancers monthly 0.5 2020-08-14 https://www.mindfullybalanced.org/blog/so-you-want-to-start-meditating monthly 0.5 2020-08-24 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1598018938241-T276V987IMPO76ZOPJNR/IMG_3054.JPG Blog - So you want to start meditating… https://www.mindfullybalanced.org/blog/waste-not-want-not monthly 0.5 2020-08-31 https://www.mindfullybalanced.org/blog/a-flow-for-flow monthly 0.5 2020-09-13 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1599765302940-H08LP94BDG0S4K46YYUK/9F39C5A6-8031-47C2-8227-E979D6FC4174.jpg Blog - A flow for flow - Supported bridge pose/Setu Bandha Sarvangasana I love supported bridge anytime of the month but if you suffer from low back pain, this asana is great for you. Adjust yourself as if you were to take the active variation but have a block handy. Place the block (most likely on the middle height but do what feels right for you) under your sacrum. You should feel a nice release through your lumbar spine. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1599765526048-ZVHHLOZPAX86IBMANXSA/B57F6E9C-3702-45EC-B14C-E1FBB2144C43.JPG Blog - A flow for flow - Sage’s pose/ Marichyasana III Back at the twisting, Marichyasana is a more active twist that you can deepen if you feel you need more. Similar to Supta Matsyendrasana, this pose will help with bloating and provide a gentle massage to your internal organs. It will also strengthen, lengthen, and stretch the spine. More so than the reclined variation, Marichyasana III will activate and engage your abdominal muscles, something that can be hard to tap into during menstruation but will release back pain. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1599765457456-TBQ7NIKYR7F3SL2WTC3B/8A6CAC72-07BA-44A5-9117-0DA629E0AC5B.jpg Blog - A flow for flow - Child’s pose/Balasana You know those times you just want to lay in bed and curl up in a ball? Child’s pose is the yoga version of that. It can provide comfort to the mind and the body. Child’s pose is going to give you release through the hips and low back. During that time of the month we can hold a lot of tension in our hips and pelvic region. Child’s pose is a gentle asana to stretch and open up through the hips. Rest your third eye center on the earth to feel calmer and more grounded. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1599765393660-QI3MXENCWS7RCJDZJV8L/7151C51F-95B0-4B54-B1C0-43CC928E4FA7.jpg Blog - A flow for flow - Supine twist/ Supta Matsyendrasana Twists are thought to detoxify the internal organs by “wringing out” the torso. Following this train of thought, practicing a supine twist can help relieve bloating or indigestion. Twisting also gives a gentle massage to your organs providing relief for cramps. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1599765560484-ATUFYKRI8HW64AKN5OYQ/image-asset.jpeg Blog - A flow for flow - Reclined butterfly/ Supta Baddha Konasana Going back to the tension we hold in our hips, Supta Baddha Konasana is another posture that will release the hips. This posture will provide a more intense stretch than child’s pose, but you can also take a supported variation by utilizing blocks to lessen the intensity. Place a block underneath each of your thighs to support them as opposed to letting them fall freely towards the earth. Either way you feel a nice opening sensation through the inner thighs. https://www.mindfullybalanced.org/blog/yoga-for-kids monthly 0.5 2020-09-22 https://www.mindfullybalanced.org/blog/fall-in-love-with-yourself monthly 0.5 2020-09-29 https://www.mindfullybalanced.org/blog/building-blocks monthly 0.5 2020-10-12 https://www.mindfullybalanced.org/blog/bridge-the-gap monthly 0.5 2020-10-26 https://www.mindfullybalanced.org/blog/im-dreaming-of-a-green-christmas monthly 0.5 2020-12-22 https://www.mindfullybalanced.org/blog/make-your-heart-smile monthly 0.5 2021-02-15 https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1613078688654-QLA9UCAV96XDXG8EFE5Z/C7737786-8D5F-4DB0-BE61-990EAAED93AD.JPEG Blog - Make your heart smile - Locust/Salabhasana Start laying on your stomach with your arms by your sides, palms face down. Pressing into the tops of your feet, take a deep inhale and peel your chest off your mat keeping the shoulders rolling down the back. Let your gaze fall to where your mat meets the floor to stay long through the back of the neck. Breathe here then when you are ready to lower back to the mat do so on an exhale. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1613078667223-NVIR4XJDSFSTEMIFLDK4/5683EDBE-4DFF-478A-BFC0-0CBA09A21299.JPEG Blog - Make your heart smile - Heart Bench This one does require the use of yoga blocks, but I couldn’t write a post on heart opening postures without including heart bench. It is a wonderful, passive, and restorative posture. Position one block on your mat with the long side perpendicular to your spine on its medium height. Lay back so this block is positioned right under your scapula (if you wear a bra, it should hit right about where your bra does.) Take a second block and position this one under you head. This block can be at any height depending on how intense you would like the posture to be. The lower the block, the more intense. Allow your arms to extend out into a T shape and legs can either extend out long as they would in savasana, fold into a butterfly shape or Baddha Konasana, or plant the soles of the feet about mats width distance and let the knees fall into each other. When you are ready to come out, simply roll off the blocks to the fetal position on whichever side is calling to you. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1613078760841-APX2K78GVGS2E6NSBQ7G/643AE1C1-AABB-40CD-920D-B9ADD0B79B74.jpg Blog - Make your heart smile - Camel/Ustrasana Camel can be a very intense back bend so be sure you are nice and warm before attempting this asana. Standing on your knees with your shins parallel to the long edges of your mat bring your hands to your lower back. Gradually start to arch up and back, eventually releasing your hands to your heels. Lift your sternum to the sky and breathe into the stretch across your chest and shoulders. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1613078626421-W6ICVB2SHFPLFOG5162T/60DA2B0B-C54D-48BC-B045-1FD49955D5B8.jpg Blog - Make your heart smile - Sphinx/Salamba Bhyjangasana Lay on your belly and as you inhale, lift your chest off the mat positioning your elbows under your shoulders. Your forearms should be parallel to one another and the long edges of your back. Engage through the lower abdominal muscles so you are not dumping into the back and press the mat away with your palms. When you are ready, exhale to release and lower yourself back to the mat. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1613078739263-ULZOA12S3R51JDUAMS6B/E232BFA6-4619-4B46-A070-0FA351FDE668.jpg Blog - Make your heart smile - Puppy dog/Uttana Shishosana Begin in a tabletop position with wrists under shoulders and knees under hips. As you exhale, slowly walk your hands forward, lowering your chest towards the mat. Let your forehead rest on the mat as you would in child’s pose or for a more intense variation engage through the back of the neck, so your chin is resting on the floor. When you are ready to move out of the posture, simply sit your hips back towards your heels to settle into child’s pose. https://images.squarespace-cdn.com/content/v1/5e7fadd6cc76e2321549db56/1613078715699-I86UFO6UJ2MBZ122KALB/C5C4517D-944A-4B11-B15C-3971106F0CF7.jpg Blog - Make your heart smile - Bow/Dhanurasana Similar to Locust pose, start laying on your stomach with your arms by your sides, but this time palms face up. With an exhale, bend your knees so your feet come in towards your glutes with your big toes touching. Reach back to grab onto the tops of your feet or ankles and as you inhale, lift your heels away from your glutes. This in turn will lift your chest up off the mat. Keep your big toes touching and knees no wider than your hips. 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