Sometimes it can be hard to disconnect from the work day and settle in for the evening. Separating lines are no longer as defined and clear as they used to be with many people working from home, responding to calls and emails while at home, and being "on call" over evening and weekend hours.
You can change that. Try implementing a routine that you use to disconnect from work, release tension, and unwind - helping you enjoy your evening more, let go of tension and stress, and sleep better. This practice is all about taking 25 minutes between work and home life to release the body and mind and transition to your home life more easily. Enjoy!
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Twisted Child's Pose (Balasana)
Hold: 3-5 minutes
Bring your big toes together and knees apart slightly (bringing them closer together opens the front thighs more). Keeping your hips low to the heels (prop with blankets or blocks if needed), allow your torso to drop forward, resting your head on your fists or hands or the floor. Allow your head to be supported fully with the weight on the space between your eyebrows. Lift up partially and take your right arm, palm up, over to the left under your torso and turn your head to the left (resting on the right temple). Place your left arm palm to palm on the right hand to add gentle pressure OR overhead OR take the arm behind you. To come out, press into palm, untwist and step back into Downward Facing Dog for 1 minute.
Hold: 2-5 minutes/side
From hands and knees, take your right knee forward towards the right wrist. Tuck your right foot underneath your pelvis or take your right shin more in line with the front edge of your mat (depends on your hip bones). Keep your right foot activated. Walk your left foot back more with top of the foot on the floor behind you. Walk your hands out in front of you either lifted, on a bolster/blocks, onto elbows or all the way to the ground. Lengthen your spine once you are down and then release fully into the pose. Focus on your breath. After a few breaths you can try to lower more or take your right foot out further forward. Always know you can come back out if it isn't right for you to go deeper today. To come out, press up and step back to downward facing dog for 1 minute. Remember to do both sides!
Dangling or Ragdoll Pose
Hold: 2-4 minutes switching grasp of the arms halfway through
From downward facing dog, step feet closer to hands and hands closer to feet. Take your feet a bit wider than hips distance, bend your knees and fold deeply. Grasp opposite elbows, arms or wrists and hang. Shake your head out yes and no and let gravity pull you deeper. Switch the grasp of your hands halfway through. To come out, step back to downward facing dog for a few breaths.
Hold: 2-6 mins/side
Come onto your back and take arms wide - level with shoulders or bent elbows (more chest opening) and cross the right leg over the left - winding once or double wrap. Press through the foot and gently shift hips over to the right. Drop knees over to the left and turn head to the right. Allow gravity to take the knees over and if you feel you can, walk the left toes back behind you more for more twist. To come out, engage your core and bring legs back to center. Drop feet wide on the mat and let knees come together. Breathe here for 8 breaths and continue to second side.
Hold: 2-5 minutes +
Come onto your back and take the bottom of the feet together. Start here allowing the shoulders and upper back to fully release and open. Take your arms up overhead or out to sides (even interlacing them if comfortable). Breathe into the inner legs, chest, upper back and shoulders. To come out - stretch your legs out straight for 5 breaths then bend knees bringing the bottoms of the feet flat. Take a few breaths here before continuing.
Hold: 5-10 minutes
Allow the heels to settle out to the corners of the mat, slide your shoulder blades underneath your body, and take your hands out to the sides, palms up. Take some deep breaths, coming back to the 3 part breath - first in the belly, then in the chest and finally the collarbones - and extend the exhale even longer. Allow yourself to sigh a few times and let it all go! Take a 6 count inhale, 6 count exhale, 6 count hold at the bottom of the exhale for 3-5 rounds. Focus on your breath and let go.
I have been "playing" and experimenting with yoga, aromatherapy and healthy living since my late teens - researching, testing, reading, investigating, and learning anything that would make my life - and the lives around me - better naturally.
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All rights reserved by Aprille Walker and The Yoga Ranger Studio 2014-2018 (copyrighted material)