Sleep Better with these 3 Poses

November 26, 2019

Child’s Pose (Balasana)

Big toes touching, knees out wide, reach toward the top of your mat. Spread your fingertips wide and sink your hips back into your heels. Press your forehead into your mat and roll your forehead from side to side, giving yourself a face massage.

Consciously connect with your breath and integrate into your rhythm of being. Inhale into the peak of your breath and rest at the top of each inhalation. Allow the exhalation to arise as a natural release. Breathe to the bottom of each exhale, pull the pit of your belly in and up to actively empty. Rest in your emptiness and witness the inhale surge forth without hurry. Repeat this full breath cycle at least 5 times.

Sleep Better with these 3 Poses l The Community Hub l Mukha Yoga

Supine Twist (Supta Jaṭhara Parivartānāsana)

Lie on your back and hug your knees into your chest. Inhale deeply, exhale your knees over to the right. Bring your arms out into a ‘T’ position, both hands at shoulder-height, and keep both shoulders flat on the ground.

You can keep both knees bent, straighten the top leg, or choose to straighten both legs. To deepen the twist, adjust your tailbone, bringing your glutes further over to the middle of your mat, and straighten your back.

Let your chin fall to the opposite side, away from your knees. Breathe fully in and out 3-5 times before switching over to the other side.

Reclining Goddess Pose (Supta Baddha Konasana)

Bring the soles of your feet together, knees out wide, and pull your heels as close to your pelvis as is comfortable. Press your shoulderblades into your spine and soften your shoulders away from your ears. Slightly tuck your chin towards your chest and press the crown of your head away from your shoulders. This pose gently stretches your pelvis, lower abdomen and inner thighs.

Place one hand on your chest and one hand on your belly. Feel the rise and fall of your breath as you inhale deep down into your chest to the very bottom of your lungs. Breathe deeply and evenly, relax your face, and close your eyes.

Zia Estrella l Mukha YogaBy Zia Estrella; All Rights Reserved @2019



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Size Chart

Prana Size Chart

XSmall
Small
Medium
Large
XLarge
US Size
 0-2              
 4-6       
 8-10       
 12-14   
16  
Bust
 32-33
 34-35
 36-37
 38.5-40
 41.5
Waist
28-29
30-31
32-33
32.5-36
37.5
Inseam - Pants
31-32
32
33
34
34

 

  Beyond Yoga Size Chart 

XSmall
Small
Medium
Large
XLarge
US Size
 2-4               
 4-6       
 6-8        
 10-12   
14-16    
Bust
 32
 34
 36
 38
 40
Inseam
31"
31.5"
32"
32.5"
33"
Hip
34.5-35.5"
36.5-7.5"
38.5-39.5"
40.5-41.5"
42.5-43.5"

         

   Lole Fit Guide

 

XSmall
Small
Medium
Large
XLarge
US Size
2               
 4       
6        
10-12   
14-16    
Bust
32/33
 33.5/35
 35.5/37
38/39.5
40.5/42
Inseam
32"
32"
32"
32"
32"
Hip
35-36.5"
37-38.5"
39-40.5"
41.5-43"
44-45.5"

 

Lily Lotus Size Chart

 

XSmall
Small
Medium
Large
XLarge
US Size
 0-2
 2-4
 4-6
 6-8
 8-10
Bust
 30
 32
 34
 36
 38+
Inseam
 31"
31.5"
32"
 32.5"
 33"
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