Yoga with Rodi Casarivan – Evening and Wind Down session

Beginner Yoga – Session 2 (Evening Yoga Routine)

The right evening yoga routine might help you relax after a long day and fall asleep faster. It may even become part of a habit before bed that refreshes your body and mind, allowing you to sleep more quickly. Meditation at the end of a yoga session may help relax the mind and body even more for a restful night’s sleep with these beginner yoga routines.

Rodi introduces the following beginner yoga poses for a simple evening yoga routine.

Beginner Yoga Poses as illustrated in Session 2

One-Legged Forward Bend (Janu Shirasasana)

The name of this pose originates from Sanskrit words: “Janu” – knee, “Sirsa” – Head and “Asana” – pose

Janu Sirsasana, or one-legged forward bend, is a beginner yoga pose that stretches the whole body from the ankles to the hips, length of the spine, and the sides. In addition to the physical benefits of yoga, it also has the ability to help you relax your mind. As part of your evening yoga routine, you may achieve a deeper state of relaxation by closing your eyes and focusing on your breathing while you lean forward in a forward fold.

Benefits of this Beginner Yoga Pose:

• Improve your posture and undo the damage of sitting all day;
• Runners may find it useful for recuperation after competition or training;
• It extends your whole back, including your back muscles, which may ease stiffness and soreness in your lower back;
• It may ease mental stress and weariness, sadness, and anxiety.

Knees to Chest Pose (Apasana)

The name of this pose originates from Sanskrit words: “Apana” – vital energy flowing downwards and “Asana” – pose

This beginner yoga position, called apanasana in Sanskrit, involves bringing one or both knees in toward the chest. The vayu energy that moves downward in the body is called apana. Because apana is encouraged to go in its normal direction, bloating and constipation are alleviated.

Many yoga routines, including the evening toga routine we are exploring, conclude with a restorative reclining asana called apanasana. Toxins are supposed to be released more easily from the upper body and slough off the lower half when one assumes this position.

Benefits: Knees to chest position massages internal organs and promotes digestion while also stretching and relaxing the lower back. This posture also:

• Relieves digestive issues, including constipation, irritable bowel syndrome, and gas
• Reduces stress, aids sleep, and stretches the low back and abdominals to alleviate menstrual discomfort.
• Activates hip flexors and increases mobility
• reduces stress, anger, and high blood pressure

Bridge Pose (Setu Bandha Sarvangasana)

The name of this pose originates from Sanskrit words: “Setu” – bridge, and “Bandha” – lock or bound and “Asana” – pose

Setu Bandha Sarvangasana, also known as Bridge Pose, is a basic backbend that stretches the thighs and opens the chest. Your arms and legs should form a “locked bridge” with your body as you strike this pose.

Benefits:

• Has a thyroid stimulating effect
• Helps straighten up hunched shoulders
• Helps with digestion by stretching the abdominal organs
• strengthens the female reproductive system.
• Calms nerves, revives energy, and puts an end to sleeplessness

Reclined Figure Four Pose (Supta Kapotasana)

The name of this pose originates from Sanskrit words: “Supta” – reclined, and “Kapota” – pigeon and “Asana” – pose

In this beginner yoga asana, the back of the body lays on the ground with bent legs. The right ankle crosses the left thigh around the knee, and the right hand grabs the left. Both hands interlace to grip the left leg behind the thigh or shin.

Benefits: The following are some of the positive effects of Supta kapotasana:

• Stretches hips – It promotes hip flexibility and prepares the body for rigorous stretches.
• Flexible lower back – Reduces tightness in the lower back and allows for more movement.
• Tone thighs – While pressing the knee toward the body, it stretches the hamstrings deeply. It builds thigh and hip muscles.
• Improves blood flow – Supta kapotasana increases lower-body blood flow.
• Improves Digestion – As a result of the increased activity in the digestive tract, digestion is improved and gastrointestinal distress is reduced.

Supine Spinal Twist (Supta Matsyendrasana)

The name of this pose originates from Sanskrit words: “Supta” – reclined, and “Matsya” – fish. “Indra” meaning ruler and “Asana” – pose

Supta Matsyendrasana is a relaxing yoga pose that promotes internal detoxification processes while gently stretching the spine, shoulders, back, thighs, and neck. It’s a relaxing pose often done towards the conclusion of a yoga session. If you spend a lot of time sitting or hunched over at your desk, this stance might help you straighten up.

Benefits:

• Lengthens the spine and hip external rotators
• Detoxifies internal organs and massages abdominal tissues
• Improves spinal flexibility
• Balances sacroiliac joints
• Improves digestion
• Relieves pain in the low back, spine, and hips

Corpse Pose (Savasana)

The goal of Corpse Pose is to unwind while maintaining focus. That is, to keep one’s mind active and one’s senses sharp while feeling completely at peace. Keeping your awareness sharp as you unwind might help you identify and let go of hidden sources of stress.

Savasana is a method of yoga in which you rest your whole body, muscle by muscle, and mind by mind. Consistently engaging in this activity trains the body to naturally cope with stress. In addition, it may boost your health and happiness.

Benefits: This posture has several positive effects, including but not limited to:

• Effects on the body as a whole are positive, relieving tension and weariness.
• Insightful relaxation
• Lessening of both the frequency and intensity of headaches
• The cure for sleeplessness
• The lowering of blood pressure

Conclusion

You can very much count on hearing “relaxation” as a top-of-mind response to the question of what people believe yoga is greatest for. One of yoga’s most well-known benefits is its ability to help you relax and feel more flexible. No matter how much or how little experience you have with yoga, doing some poses before bed is a wonderful way to unwind from the day and prepare for a restful slumber. We hope that this evening yoga routine by Rodi has been insightful and will assist you in winding down for a restful night’s sleep.

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