Five Essential Yoga moves

essential yoga moves

Our next evening wellness boosting habit involves stretch yoga, which can be done before or after your shower or bath. I find this depends if I’m in work clothes or gym gear.

Try to do it as close to bedtime as possible.

It’s also great to do this with kids as part of their bedtime routine. Gets some of the wriggles out of them and teaches them good habits.

Five Essential Yoga Moves for the Major Muscle Groups

If you are a yogi, these are very simple and you may like to mix up a few of your favourite postures for variation that you can cycle through.

Remember, even if you have been to yoga class through the day, still practice this routine at bedtime for 10 minutes. This reminds your body of its balance and restores its awareness of the tissue – preparing you well for sleep.

If you haven’t practiced yoga before, don’t despair: these are simple stretches that are great to start with.

Start where you are comfortable, hold the position while slowly inhaling and exhaling through the nose. As you feel resistance and tension in your muscles ligaments, fascia and joints simply breathe into that area and consciously allow the body to relax. These tight muscle fibres will slowly lengthen with practice. This will give you more flexibility, balance, joint protection and may reduce the risk of injury.

Try yoga online here, or take a look at the DVDs from my lovely teacher Michelle Merrifield here.

Here’s your challenge
Take 10 minutes before bedtime to complete the following five essential yoga moves.

Seat Forward Fold

essential yoga moves
Here are some step by step instructions for beginners.

Down Dog

essential yoga moves
Here are some step by step instructions for beginners.

Cobra

essential yoga moves
Here are some step by step instructions for beginners.

Hip Opener

essential yoga moves
Here are some step by step instructions for beginners.

Child Pose

essential yoga moves
Here are some step by step instructions for beginners.

After you’ve completed this sequence of moves, you might like to finish up with a short meditation.

If you missed out on our first evening ritual, it’s right here, or you can download your own copy of  my ‘Reset Your Health’ ebook, here.

Be well with love,
Dr-Rachel-Wyndham