So once the day is complete, fuelled by our a.m. yoga session, we want to bring it back down for a relaxing snooze. Often our hips and low back really take on the stress of the day. Rosie stands at her job and I sit at mine, so I know there are evenings where we’d both want to spend extra time loosening out the concrete that gathers there. I’ve added in a few Options for babying that area.

- Easy 1/2 Moon - Bring feet to hip width apart. Place a hand on your hip and slowly sweep the other hand up to the ceiling so your torso stretches long and then allow it to curve over your head, bringing a gentle stretch to the long side of your body. Pause for a couple of breaths, bring your arm back down with awareness before changing sides.
- Ragdoll - tuck your chin, place hands on thighs, bend your knees a bit and roll down until you’re in an easy Forward Bend. Plant your hands on the floor for support so you can sway your hips. Take a few deep breaths here letting gravity work it’s magic on your lower back. Then ease your hips down to the mat for Option: a Squat. Point your toes out and spread your knees bringing your hands to prayer position. Hold your elbows to the insides of knees if that feels OK. Let your hips relax, keep your back long and take a few deep breaths here.
-Bound Angle - come to sitting, bend your knees and bring the soles of your feet together, tuck them in close to your body. Hold onto feet or ankles and stretch your spine straight. Relax your knees and let them sink down towards the mat.
- Shoulder Rolls - come into an easy seated position (cross legged) and do some slow Shoulder Rolls in both directions. Then bring your feet to the mat with knees bent, tuck your chin and outstretched arms roll down onto your back.
- Twists - bring your feet off the mat so that your knees are bent at 90 degree angles. Bring your arms to a T position. Drop both knees over to one side and hold. Keep shoulders relaxed on the mat. Change sides.
- Knee Squeeze - squeeze your knees into your chest. Stay for 3-5 breaths. Option: cross one knee over the other and squeeze both knees into your chest. Change legs and repeat.
- Reclined Bound Angle or Legs Up The Wall Bring your feet together in Bound Angle position, let your back relax into the mat, bring hands palms up. Or, move your mat to a wall, sit next to the wall and then gently bring your legs up as you let your upper body come down onto the mat. Keep a slight bend in your knees so you relax. In either pose, stay for 5 long soft breaths.

Come back to a seated position. With hands in Namaste give thanks for one thing from your day. Thanks Rosie. Have a good sleep.