Day 11 Total Yoga Body Challenge – Restorative Day or Bedtime Yoga | Yoga Dose

Day 11 Total Yoga Body Challenge – Restorative Day or Bedtime Yoga | Yoga Dose


– Alright welcome to day 11. So I want you to feel
encouraged to be able to mix up the practice. Today we’re gonna do a
more sort of a quicker and mellower sequence to just ground you, but if you’re feeling today
like you wanna get after it you could do Monday’s video
and then do this after to cool down. So I wanna give you that freedom
throughout this challenge if you feel like there’s a
day where it’s really just you have a time crunch or you
really just need to mellow out you’re doing yoga at night,
feel free to switch around the videos. But, this one’s gonna be kind of mellow. I hope you enjoy it. Please make sure to hit
the like button, subscribe, and leave a comment below, let me know how it’s going. (soft music) Okay so we’re gonna start off lying down, lie down on your back and have your strap or your towel near by,
we’re gonna use the strap and the block as usual for today’s class. Alright, so just start
first by finding neutral for your pelvis. You’re not tucked, you’re not arched, but you’re in that sweet
spot so that your pubic bone and your frontal hip bones
are on the same plain. Like that. The block goes even across them. So it’s a good way to judge. Alright, take the block off to the side next to my right hip. Now I try to maintain that neutral pelvis as my right knee comes in. Are you able to do that or
does your lower back flatten and your pelvis twist? Then stretch your left leg out. So it’s just a real basic,
just teaching your pelvis to hold back. Alright, then change sides. So bend both knees. Can you bring the left knee in or is there too much tension
in the front of the hip? You might even only be able
to hold the back of the leg. So just start to pay attention. We wanna be able to practice
stability and movement. And then slowly start
to stretch the right leg without the pelvis twerking. Then set that foot down, take
the right leg straight up in the strap. Okay to get the foot in the strap, you might lose the pelvis a little bit, but then reset it and
let the right hip crease release down away from you as you stretch the left leg out. Just move the block so
you could see better. Let the right thigh bone
plug into the socket and release down. So these Supta Padangusthasana
exercises or stretches these are great to do after you exercise. So lots of people ask like,
oh I want like a specific, I do Jiu jitsu and I wanna stretch or I do tennis and I wanna stretch after. There’s like all kinds of
little things that I would do for your specific, if a tennis player, they have to do these
stretches for the wrist ’cause of the torque on the
racquet or golfer has to do. But these are just great
stretches that anybody can do after any exercise. Take the block up against your right hip and then start to open your
right leg off to the right. Bring your leg back up and change legs. Bend your right knee,
take your left leg up. Alright so the pelvis loses
its neutrality a little bit. Find it again, Switzerland style, then stretch the right leg out. Because it’s neutral
if you didn’t catch it. Then take the block
over to the other side. It’s pinned right up close to the hip. Open the leg to the left. And this just keeps the
pelvis from falling over with the leg. So the right leg stays anchored. I reach to the right heel. My right leg is active. It’s not doing Shavasana,
it’s doing Tadasana actions, mountain pose actions. So the heel of the foot stretches evenly, the thigh bone plugs in. And just notice if there’s any
restriction across the chest. Let the chest spread as you breathe. Then bring your leg back up and release. Supportive bridge, lift your hips and take the block underneath the sacrum, which is just above your buttock. Let the buttock fall off,
so it feels like the sacrum is even on the block. Turn up onto the top shoulders
and let the chest open. Then without the butt tucking, bring one leg up into
table and then the other. Let the butt continue to drop off. Then if the hamstrings are long enough, you could stretch the legs all the way up or just part of the way up. Then bend your knees, set your feet down. Turn the block the other way. Now put the middle of the
tail bone on the block. So watch, the sacrum
was on the block before, now I’m on the middle tailbone. I hold the middle tailbone on the block and stretch the right leg out. That’s a really nice release
through the front of the hip. The hips stretch this way
down towards the feet, the chest stretches this
way so that I don’t hinge at one spot in my low spine so the low spine is lengthened evenly. Then change legs. It’s subtle, but it’s so nice
across the front of the hip, especially if you have to
spend a lot of time seated, like if you sit at a desk
job or you drive a bunch or you binge watch Narcos or whatever your thing is that you have to spend
a lot of time seated, this is good for it. Then bend your knee, lift your hips up, move the block to the
side, lower your hips down. Cross your right ankle over
your left knee and hug in. Release, change the cross. And then stretch your legs
out for Shavasana Corpse pose. Like we’ve been doing,
once the nerves start to calm down, you feel the body drop, we’ll practice breath observation, visualizing the three parts of the lungs and seeing if you can pause
at the top of the inhalation, suspend the breath for a moment or two before you slowly let all the air out. And go back to normal breathing. Bend your knees and roll
off to your right side. Press yourself up, bring
your palms together. Thanks namaste. Alright hope you feel restored,
refreshed, rejuvenated, and calmed after today’s practice. Hey go to my website, the
home for everything yoga that’s on my brain. Check out the blog and also check out the handstand course. It’s Yogawithtim.com. Also donate, if you
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