Stretch and feel great yoga practice for a cozy night in

Sometimes all we need from our practice is some coziness and comfort. It’s important to give ourselves the time and space to embrace how we feel and adjust our asana practice accordingly. 

It doesn’t mean that every practice needs to be like so, we need balance in our life and in our practice. But we must always acknowledge our physical, emotional and mental state when stepping on the mat. Even if you have a dedicated asana method you commit to daily, if you are not feeling well or need a slower, yin like or restorative practice, it’s ok to change it and do so. Remember our practice is a lifestyle.

So if you’re in need of some tension relief and deep stretching on your mat, this beautiful sequence will give you the space to feel that. Hold each asana for 2-4 minutes, depending what feels good for you. You can also use bolsters or cushions for a more supportive approach into the asanas.

Ardha Baddha Konasana

The half bound angle pose provides a beautiful hip opening experience in a gentle way. Although the full asana can also be practiced, there is something sweet and comforting about taking it one step at a time.

Mandukasana

Continue to explore the hip opening journey with a more profound stretch. Mandukasana/frog pose can sometimes feel quite intense, so it is helpful to use bolsters for resting your upper body on. It focuses on stretching the inner thighs and also the hamstrings.

Salamba Bhujangasana

Sphinx pose teaches us to take it slow when practicing spine extension. Opening the chest and shoulders provides a cleansing and energising effect to the mind and an overall feel good vibe.

Janu Sirsasana

As a forward fold asana, head to knee pose stretches the spine and the hamstrings of the extended leg. It’s a wonderful asana for introspection and stimulating digestion. If you would like a more restorative variation, place a bolster or cushion on your extended leg and allow your chest to gently rest on it.

Supta Matsyendrasana

There will very rarely be an asana sequence in which I wont include a spinal twist. They come with so many benefits such as improving spine flexibility, opening the chest and shoulders, stimulate digestion, provide the back with a relief sensation and many others. They are also effective to promote mental clarity and energising effect overall. The reclined variation gives a soft relief for lower back pain or discomfort.

Restorative Matsyasana

Fish pose is truly a beautiful way to open up the heart space and feel connected with ourselves. This restorative variation is so comforting and supportive, which is the perfect approach for a gentle practice. The arms can either be stretched above the head or opened to the sides. Do what feels good for you. When you are ready to come out of this asana, gently hug your knees into the chest and bring your forehead towards your knees to provide the body with a gentle way to bring the spine back into balance. Another option is to take Balasana.

Finish this practice with Nadi Shodhana pranayama, 5-10 times on each nostril.