Original subtitles

Unwind Your Day

Hi I'm Liz with Caravan and this is a very simple restorative

day

Hi I'm Liz with Caravan and this is a very simple restorative

pose that you can do at the end of the day to unwind your

day you don't really need a lot of props

all you really need is a blanket

we're going to do is focus on a couple of things that

can happen throughout the day

we're going to alleviate some of the things that can

happen throughout the day we can get sort of tight

hip flexors and so as muscles from sort of sitting

a lot or getting too much into this fight or flight

mode that we so frequently live in when we are stressed

out the other thing that we typically suffer from

is low back pain really also from sitting and from

under utilizing our legs

so this is a really nice pose that you can do you're

going to take a blanket I want you to fold it

approximately in

This sort of width and depth

I'll show you while on the front of my body where you're

going to place that you're going to be laying down

on this I wanted to cover your hips and the tops of your

thighs a little bit okay so place this down on the floor

you can do this anywhere and you're going to lay down

on your belly

put your pelvis on it

so that your low back okay

your low back is on the same level as the blanket is

so that your low back is going to have a little more

space and the body is going to be a little bit more open

in here and you're so as a muscle that connects the

thighs to your spine is going to be a little open

now

lay down on your belly

now you can stack your palm one palm over the other

and either place your nose straight down or turn to

the side

And close your eyes and I want you to begin just by observing

the natural breath notice that your breathing as

you notice the natural state of your breath without

trying to change anything

feel how the support of this blanket is helping you

helping you spread across the low back it's releasing

releasing your psoas muscle by opening up the front of the body

at the same time and you're observing that your breathing

and now begin to notice any sensation of the spreading

of the low back

As you inhale

so I actually want you now to begin to draw the breath

into that area that area that you can feel in the low

back that's getting a little more space encourage

that space by sending the breath there as you breathe

in and as you breathe out

feel the width of your collar bones

so the inflation continues to encourage the width

across the back and the back of the potus and the exhalation

just widens the collar bones just continue like this

enjoy the spreading and the widening of the low back

the ease across the low back and the back of the pelvis

as you breathe in

And the width of the collar bones as you breathe out

and if your head was turned to one side now just turn

your head to the other side

And continue like this following the breath following

the movement of the widening and the ease across the

low back as you inhale and the spreading of the collar

bones as you exhale as you breathe in the low back spreads

wide and you're also giving the so as a little more

length and space

that's the front of the body again where the thighs

meet the spine deep in the body

the exhale continues to just really spread the collar

bones

So the breath in is a widening and the spreading of

the muscles of the back and the release of the muscles

deep in the body and the exhale releases the collarbone

spreads them wide can continue like this

you may begin to notice that the exhalation gets longer

but the inhalation creates more and more space

you begin to come out of the polls by sliding your elbows

wide

bring your forehead to the floor

bring your hands beneath your shoulders and push

yourself slowly up to sit keeping your head heavy

Don't your head up don't jar

the nervous system after you've just begun to bring

yourself into that sort of restful mode and come up

to sit so again this is a pose that you can do at the end

of the day to unwind your day to create ease in the low back

in the psoas and bring yourself back to your breath

I'm Liz from Caravan Namaste