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A Yoga Routine to Release and Restore



Whether it's the astrology or the time of year, I've felt the need to release the old and embrace the new recently. So I've come up with this routine to help do just that!
These poses will really help you let it all out and bring back some balance, clearing your mind, soothing your soul and stretching your body in all the right ways.
So here is A Yoga Routine to Release and Restore!


When doing the poses, breathe from your abdomen and ensure that you go at you own pace and to your own ability - don't worry about what you think yoga poses are 'supposed' to look like or getting a pose 'perfect', that's not what yoga is about.
Yoga is about letting go and finding and doing what feels good!




1. Reclining Bound Angle Pose/Supta Baddha Konasana

Lie on your back. Support  your head/neck on a rolled towel or cushion if necessary. Bend your knees up and slowly let your legs fall to the sides, keeping your feet together. Lay your arms by your sides, palms facing up (I've lost count how much I've said that so far...) Try not to push your knees down under the assumption you will increase the stretch, it can actually have the opposite stretch!
So just lie back and let gravity do it for you ;)
Stay here for about 15 breaths.





2. Half Twist Pose/Ardha Matsyendrasana

Slowly sit up, straightening out your legs, feet flexed, thighs firmed. Sit up straight, aligning your head over your heart and your heart over your pelvis. Bend your left leg and on and exhale, bring your outer right arm to your outer left thigh - fingers spread, and swing your left arm behind you pressing into the mat. Keep your shoulders away from your ears and your sternum lifted. On and inhale sit up straighter, exhale twist a little further - though be sure not to force yourself too much.
Repeat this a few more times before coming back to centre and switching sides.




 
3. Lions Pose/Simhasana

Come onto onto all fours, wrists underneath the shoulders and knees underneath the hips, keeping the neck long. Bring your big toes together and your knees wide before sitting back on your heels.
Place your palms in front of you and turn them so that your fingertips are pointing behind you. Spread your fingers.
Inhale deeply through your nose then to exhale, open your mouth wide, sticking your tongue out and curling it toward the chin, open your eyes wide looking toward your third eye and contract the muscles in the front of your throat exhaling slowly with a distinct 'ha' sound.
Do this about 5 times.




4. Plank Pose/Uttihita Chaturanga Dandasana
 
Walk your hands forward and you step your feet back, hip-width distance apart. Press up and out of the palms, arms slightly bent. Keep your shoulders directly over your wrists, feet flexed, and your stomach drawn in (towards your spine).
Stay here for a few breaths, moving to stretch the back of the legs.




5. Yoga Push Up/Chaturanga

Exhale as you
shift your weight forward a little then hug your elbows into your sides and slowly lower down. Make sure your hands are in line with your shoulders and come onto the tops of your feet.




6. Upward Dog Pose/Urdhva Mukha Svanasana

Inhale as you press firmly through your hands onto the floor to straighten you arms and lift your torso off the floor. Press onto tops of your feet, drawing your shoulders back, heart forward and gazing towards the ceiling (ensuring you do not crunch your neck)

Exhale as you slowly lower back down to the floor.

Inhale as you push up, back onto the toes...








7. Downward Facing Dog/Adho Mukha Svanasana

...and exhale as you push back, lifting your hips. Spread your fingers, lift your sit bones toward the sky and move your shoulder blades away from your ears. Press into your palms and the soles of your feet, your heels don't need to touch the ground. If your wrists feel strained, press into the area between your index finger and thumb. 

Stay here for about 5 breaths, bending your knees or finding stillness, before stepping your right leg up between your palms.






8. Warrior Two Pose/Virabhadrasana Two

Bring your hand to your waist and slowly lift up from your lunge, turning your left foot toward the front left hand corner of the mat, bringing the heel down and pressing into the outer edge of it. Relax the shoulders and draw the shoulder blades down. Open out towards the left side of the mat bringing your arms out toward the front and back of the mat, keeping your gaze forward as well as your hips and shoulders turned towards the front (as much as is comfortable).
Relax the shoulders and sink the hips towards the floor. Ensure your right knee is inline with your right ankle.
Stay here for about 5 breaths.







9. Triangle Pose/Uttihita Trikonasana

Slowly straighten your right leg and turn your hips and shoulders to face the left side of the mat.  On an exhale extend your torso to the right, bending from the hips and pressing your outer left heel to the floor. Rotate your torso to the left, keeping both sides equally long and let your left hip come forward slightly. Rest your right hand on either your ankle, the floor or outside your right foot - wherever, so long as it doesn't distort the sides of your torso - and stretch your left arm toward the ceiling, inline with the tops of your shoulders.

You can either keep your head in a neutral position or turn to the left, gazing at your left thumb.
Stay here for a few breaths.






10. Warrior Two Pose/Virabhadrasana Two

Slowly come back up. Bring your hand to your waist and pivot your feet so that the your left foot now points towards to back of the mat and your right point to the back right corner. Bend your left leg so that your left knee is inline with your left ankle and press into the outer edge of your right foot. Open out towards the left side of the mat bringing your arms out toward the front and back of the mat. Relax the shoulders down and back and sink the hips towards the floor.

Stay here for about 5 breaths.




11. Triangle Pose/Uttihita Trikonasana

Slowly straighten your left leg and turn your hips and shoulders to face the left side of the mat.  On an exhale extend your torso to the left , bending from the hips and pressing your outer right heel to the floor. Rotate your torso to the right, keeping both sides equally long and let your right hip come forward slightly. Rest your left hand on either your ankle, the floor or outside your left foot - wherever, so long as it doesn't distort the sides of your torso - and stretch your right arm toward the ceiling, inline with the tops of your shoulders.

You can either keep your head in a neutral position or turn to the right, gazing at your right thumb.
Stay here for a few breaths




(Please excuse the fact the following few photos are repeats and so I'm facing the 'wrong way' in them, woops. Let's call it, 'yoga for the mind' ;))


12. Plank Pose/Uttihita Chaturanga Dandasana

Slowly bring your right arm down and bend your left knee to come back down into a lunge - on hand on either side of your foot. Step your left foot back to come into a plank position.

Stay here for a few breaths.





13. Yoga Push Up/Chaturanga

Exhale as you
shift your weight forward a little then hug your elbows into your sides and slowly lower down. Make sure your hands are in line with your shoulders and come onto the tops of your feet.






14. Upward Dog Pose/Urdhva Mukha Svanasana

Inhale as you press firmly through your hands onto the floor to straighten you arms and lift your torso off the floor.

Exhale as you slowly lower back down to the floor.

Inhale as you push up, back onto the toes...







15. Downward Facing Dog/Adho Mukha Svanasana

...and exhale as you push back, lifting your hips. Spread your fingers, lift your sit bones toward the sky and move your shoulder blades away from your ears. Press into your palms and the soles of your feet.
Stay here for about 5 breaths, bending your knees or finding stillness.





16. Pigeon Pose/Eka Pada Rajakapotasana

Shift your weight forward and bend your right knee roughly behind the
right wrist and your right ankle somewhere infront of your left hip - the more your leg is parallel to the front of the mat, the more intense this hip opening pose will be. Come onto the top of the left foot, pressing into it (so that your weight isn't on your knee). With the support of your fingertips or palms, sit up straight, shoulders drawn down. Other variations you could try are resting your forehead on the mat with your arms extending out infront of you or bending at the elbows and resting your forehead on your palms.
Stay here for 5 breaths before switching legs.








17. Extended Child's Pose/Utthita Balasana

Step your leg back and come to hands and knees before bringing your big toes together and your knees wide apart. Exhale as you bend forward from the hips, reaching your arms out in front or you. Drop your bum towards your heels and rest your forehead on the floor/mat. And relax!
Stay here for 5-10 breaths.



(Again, woops)

18. Plank Pose/Uttihita Chaturanga Dandasana

Press into your palms to come back up and step back into a plank post.

Stay here for a few breaths.




19. Standing Forward Fold/ Uttanasana

Slowly walk towards your palms into a forward fold. Hold your elbows and rock gently, your legs can be as bent as you want. Let your head hang and your draw your shoulders down your back.
Stay here for 5 breaths.




20. Flat Back Pose/Ardha Uttanasana

Inhale as your lift half way, pressing your fingertips either into the floor or your hands into your shins or upper thighs, whichever is comfortable so long as your back is flat. Keep your neck long. Keep your knees slightly bent.






21. Standing Forward Fold/Uttanasana

Exhale back down into a forward fold.




22. Upward Salute/Urdhva Hastasana

Then on your next inhale, slowly straighten your legs and reach your arms up overhead, bringing your palms together, bending back as far as is comfortable, pressing into all four corners of your feet and gazing softly towards the sky in an upward salute.
Stay here for a few breaths.





23. Mountain Pose/Tadasana

Exhale, straightening your legs into Mountain Pose, with your hands in prayer position at the heart.



Enjoy! 

 

 


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5 comments:

  1. I need to take up yoga as it seems so calming for the mind and I definitely need something like that! I'll save this post and make a note of it so I can use these tips! Thank you for this- so insightful. Great post lovely X

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    Replies
    1. Ohh yoga is awesome for calming and slowly down the mind, I like to call it 'meditation in motion'. It really helps bring a soothing balance between mind, body and soul, its great! x

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  2. This is awesome I really wish I did Yoga it really does looks great! Lovely post X

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  3. Awwh I haven't done yoga in so long!! This really makes me want to start again- need a little restoration in my life!
    https://midnightandlace.blogspot.co.uk/

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  4. I would love to get into yoga! So interesting looking at all the different poses x

    www.howlindycsit.co.uk

    ReplyDelete