Calming Yoga Poses

Just before bedtime, feel the stress melt away by trying these 5 calming poses 

Yoga Pose to help you Sleep

Sleeping Swan

This relaxing yoga pose targets neck, shoulders, back, hips, and legs.

Sit on floor with a pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.

Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent

Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.

Tip: With each pose, breathe in and out through your nose to soothe the central nervous system.

Happy Baby

This relaxing yoga pose targets back, hips, and hamstrings.

Lie faceup. Bend knees into chest and grab inside edges of feet with hands, palms out.

Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.

Hold for 8 to 10 breaths, gently rocking from side to side.

Bridge

This relaxing yoga pose targets hips and legs.

Lie face up with knees bent, feet flat on floor, arms extended by sides, palms up.

Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.

Hold for 8 to 10 breaths; lower

Take a look at a great set of videos of YOGA 

Seated Side Bend

This relaxing yoga pose targets neck, shoulders, back, and oblique’s.

    Sit on a pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent.

     

  Extend right arm by ear.

    Lean to left, keeping butt on floor, shoulders down.  

 

    Hold for 8 to 10 breaths. Switch sides; repeat

Rag Doll 

This relaxing yoga pose targets neck, shoulders, back, and oblique’s. 

    

    Stand with feet hip-width apart, knees slightly bent. Place right hand on left elbow, left hand on right elbow 

   Bend over from hips, letting arms and head hang down. 

  Hold for 8 to 10 breaths. Gently roll back up

Seated Yoga Poses for Golf

Here are some seated Yoga poses that will help your flexibilty for golf, you can do these while you are watching tv.

Seated Spinal Twist Pose 

Sit on the floor with both legs straight out in front of you. Bend your right knee with the right thigh on the floor, cross your left leg over your right thigh, and place your left foot flat on the floor next to your right knee.

 Put your left hand flat on the floor behind you with the arm straight, palm down, fingers pointing away from you. Inhale and turn slightly to the left. Bend your right arm and place your right elbow on the outside of your left knee. Keep your shoulders down. Exhale and twist your spine and push your chest forward to lengthen the spine.

Don't over twist your neck. Keep the twist the full length of the spine for full benefit. Hold. Inhale and return to starting position and repeat on the other side. If this is too difficult, keep your right leg straight and bend left leg over the right leg with the left foot flat on the floor on the outside of the right thigh. Hold the left knee with your right elbow. Place your left hand on the floor behind your back and twist.

 Benefits: Gives the spine a nice lateral stretch, increasing spinal elasticity. Also improves side-to-side mobility; decreases backaches and hip pain; contracts and tones the liver, spleen and intestines; reduces abdominal size; improves the nervous system; prevents calcification at the base of the spine; frees the joints.

Take a look at a great set of videos of YOGA FOR GOLFERS 

 Seated Forward Bend Pose 

Sit erect, legs straight, pelvis tipped forward, feet perpendicular to legs. Inhale. Raise your arms straight ahead. Exhale, stretch forward and down. Keep back straight. Place hands comfortably on legs, whether on knees, calves or ankles. Relax, allowing chest to sink toward thighs without arching your back.

 Breathe softly and hold this posture for 4-5 breaths


 Benefits: Gives an intense stretch to the entire back, massages the abdominal organs, increases flexibility of the spine, fosters a sense of calm and letting go

Boat Pose

Sit on floor with spine erect, knees up and bent, and feet flat on the floor. Hands hold onto the backs of the thighs. Lean backward and balance on the "sitting" bones. 

Tips of the toes remain on the floor. Straighten your legs. Straighten your arms alongside your legs, palms facing in. If your back rounds as you straighten your legs, bend your knees slightly. Hold.

Benefits: Tones the abdominal muscles, strengthens the thighs and knees, increases stamina

  YOGA FOR GOLFERS