Hey, I am Tara I am a Ford model and this is my yoga for relaxation routine. I like to do this routine just when I am at home sometimes or right before I go to bed, just to kind of unwind the whole day, let it go behind me or if I am in the middle of the day and I feel a little anxious and I have a little bit of time I like to do this routine. So the first thing I like to do is just a basic breathing meditation. So I take a blanket, you can take any blanket you have at your house, it does not matter what it is and it is just there, so when you sit on it and then your knees come out in front of you, so make sure your spine is straight up and down. So I like to just sit like this. It is a comfortable crossed legged position. Pretty comfortable, you could sit in it for a while and if this is too much for your knees then you can always come to just to sit like this. You know, it does the same thing. Just so you are comfortable sitting down and your spine is straight up and down. (demo) So, I like to be here and then, what I do is I just bring my hands to my knees. Sometimes you can bring your hands up but I feel this is more calming, sometimes when you really kind of need to relax. So, this is just a basic meditation. I am just going to close my eyes and just breathe in and out. It is really simple and basic. It does not have to be anything too crazy. Notice, if you are thinking about your day and thoughts come in your brain and then you can try to just let it go. Don’t get angry about, “Oh, I am thinking about something and I’ll let it go.” So it is just to calm you down, to relax you and that is what it is. So I will just do that for a couple of seconds. Okay now, relax, you can do it for about 5 to 10 minutes whatever you feel comfortable with but I just like to do it in the beginning of this routine because it really gets me centered. So, anyway I like to do some four events after that. So just bring one leg in like this and then just stretch all the way up and then come all the way over. And then I just like to hold this kind of for a long time, about 30 seconds and just long deep breaths in and out. Forward bends are really good to help me relax because you are kind of turning inward in yourself but they are calming down the nervous system. So you just hold that for about 30 seconds and then after you’ve done both sides I like to do, both feet together, so just stretch all the way up and then come all the way over that. And then every time you exhale try to just let go a little bit more in your torso. So you get really deep into the stretch. Once I come up from that, I’m starting to feel pretty food. And then, this is my favorite one that I absolutely love, just take a blanket just like this and make sure it is long ways and then you can roll it all the way up just like that, like a tube and then, you don’t even need a mat. You can just bring in on a rug or a mat it does not matter. So you make sure it is really tightly rolled up like that and then you just sit right in front of it and you can bring it right to your spine, right here. And then if you just bring your legs and the soles of your feet together like this and then you can just walk yourself all the way down on the blanket. So you just make sure kind of adjust it if it is not in the right spot. Make sure it is right along your spine and then I like to either bring my arms like this, into cactus arms or just stretch all the way over like this. And this goes amazing for relaxation, it really just opens all your hips up, lets your joints relax, stretches your spine without you having to do much work at all. So I will just hangout here for a while. I literally hangout there for about 10 to 15 minutes. So do whatever you want for that and that is my little yoga for relaxation routine.
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