Wind Down Yoga Routine

04/02/2014

Recover your muscles and realign your balance with this simple yoga routine, the perfect way to end a workout or a long day. Better yet, take a yoga class for more personalized support! Check the class schedule to see our wide variety of yoga classes throughout each day and week. All classes are open to beginners and modified for your level of experience.

Start with a warm-up. Sit cross-legged on the floor, back straight and hands relaxed in your lap. Close your eyes and breathe deeply and evenly through your nose for two minutes. Slowly bend your torso from side to side for 15 breaths, exhaling to each side.

Once the routine is completed, turn over to lie flat on your back. Close your eyes and breathe deeply for two minutes or longer.

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  • Cat & Cow Pose

    From the cross-legged warm-up pose, move into cow pose on an exhale. Start on your hands and knees. For cow, arch your back and press your shoulders down and back, away from your ears, and open your chest. Inhaling, switch to cat pose. For cat, round your back, lower your head, lift your belly, and look at your thighs. Try to create space between your shoulder blades. Alternate between cow and cat poses for 15 breaths.

  • Downward Dog

    Starting from cat pose, press your bottom high into the air to form an upside-down V. Contract your thighs and lengthen your abs. Press your shoulder blades together and away from your ears; reach your heels toward the floor. Lower knees to floor, then push back up. Repeat five times.

  • Extended Side Angle

    Start with your right leg forward in a lunge. Lower your left heel and turn your toes out about 45 degrees. Lower your right forearm to your knee. Reach overhead with your left hand, creating a straight line from heel to fingertips. Repeat on other side.

  • Locust Pose

    Lie facedown, arms at sides, feet pointed. Press your legs down, inhale, and lift your head, shoulders, and arms. Take two full breaths, then lower everything. With your forehead down, lift both legs and take two full breaths. Lower. Lift your upper and lower body at the same time and take two breaths.