This sequence is great for a restorative or evening practice. These poses can help you wind down, relieve stress and facilitate digestion.
Seated Forward Fold: Sit on the floor and extend your legs in front of you. Flex your feet and press the backs of the knees toward the floor. Place your palms alongside your buttocks and sit up tall for a moment. As you inhale, reach your arms down alongside your legs and hinge forward from your hips. Use the floor, your legs or, if you can reach them, your feet to grab onto and pull your back longer. Avoid crimping the neck and hunching the shoulders—rather reach the spine long to honor its length and activate the hamstrings. Hold the pose for 30 seconds to as long as 3 minutes.
Seated Twist: Sit on the floor and extend your legs in front of you. Bend your right knee over your left leg so the kneecap faces the ceiling. Sit up tall and place your left hand or left elbow outside the right knee. Keep your spine tall as if a string were pulling the top of your head to the ceiling. As you inhale make your torso taller and as you exhale deepen the twist through your waist, ribs and shoulders. Hold for 30 seconds to 1 minute and then repeat on the other side.
Bridge Pose: Lie on your back on the floor or on a yoga mat. Bend your knees and, while keeping your feet pressing into the floor, bring your heels as close to your buttocks as possible. As you exhale, press your feet and arms into the mat and lift your buttocks up off of the floor. Try to keep your thighs and the insides of your feet parallel. Rotate the shoulder blades towards one another and, if you can, clasp the hands underneath your hips. Hold the lift for 30 seconds to 1 minute. Release by gently rolling the spine toward the floor. If you have any type of neck injury, avoid this pose.
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