Yoga can be relaxing, let's regroup!

Corpse Pose or "Shavasana"

Let's take a minute to focus on the good and breathe out the bad. This pose is both calming and grounding. Often a yoga practice can start and end in this pose.

The move: Lie flat on your back, shoulders down and your arms and palms facing up toward the ceiling. Your arms should be about 45 degrees from your torso and legs should be about hip-width apart, with your feet facing out. In this pose, close your eyes and attempt to just relax the body by taking deep breaths in... and out. Allow your limbs to completely relax. Be mindful of different parts of your body that are not relaxed. Consciously release and relax any areas that you find.

Modification: If you need more space for the lower back, you can place a folded blanket under the knees, which will help to lengthen the lower back. If you’re feeling stressed, placing blankets over the pelvis can help relax the body and the mind.

Downward-Facing... What?

Downward-Facing Dog or "Adho Mukha Svanasana"

Let me start by saying that some yogi's view this pose as challenging for beginners because beginners will put too much body weight towards their upper body or they may not have enough distance between their feet. I promise you - if you follow these basic steps, you will be on your way to perfecting your downward-facing dog.

The move: Start in table-top position, with you hands shoulder-width apart (hands right below your shoulders) and your knees sitting directly below your hips. Tuck your toes so that your toes are pointing towards your hips, making sure that your feet are hips-width apart. Once your toes are tucked, press your palms flat into the ground and press your feet flat into the ground, lifting your hips into the air.

*It is important to make sure that your hands are still shoulder-width apart and that your arms, shoulders and back are lining up in a straight diagonal line. To do this, make sure that you are pushing your body weight towards your legs. Also, your butt should be high in the air and you should be pulling your back heels closer to the ground, stretching the back of your legs. *

With any yoga pose, you want to make sure that you are continually using and building your muscle strength. To do this, you should be continuously pushing back into your heels and sucking in your stomach, making sure that your back, arms, and hands are always diagonal to each other. 

Modification: For beginners (like me!), you can bend your knees to keep the spine long and move some of the body’s weight into the legs.

Here is a short video to give a visual to the above instructions:

Child's Pose Basics

Child's Pose or "Balasana"

The first move I will introduce is a basic resting pose that stretches out the entire back when done correctly. Child's Pose or "Balasana" allows you to relax and you can remain in this pose for up to a few minutes. This is often  a "go to" pose for me when I am in yoga class and need a break from the current move being performed in class.

The move: Start with your knees and tops of your feet on the floor with the feet together and toes touching. With your knees apart, rest your belly and chest between the legs. Place your head on the floor, and stretch the arms out in front of you. The most important part of this move is that you want to continue moving you hands further away from your body while you are continually sitting back into your feet. When done correctly, you will feel a deep stretch throughout your entire back and in your shoulders.

Modification: If your head does not yet reach the floor, feel free to use a block or towel to rest it on. This will avoid any neck strain.