Put on some relaxing music, light a candle, maybe get into your pajamas. Do whatever gives you a relaxing vibe before moving into this soothing yoga flow. Resting in your Heavenly Father’s arms, you need not worry anymore, for He says that you may cast all your cares and worries on Him. (1 Peter 5:7) He’s calling out to each of us (Matthew 11:28) to come to Him, because only He has the deep abiding rest that our bodies and souls crave. The Psalmist sums it up beautifully: “My soul finds rest in God alone” (Psalm 62:1).

During these 16 yoga positions, designed to flow into each other, try to inhale all the good and restful thoughts of our Heavenly Father’s care. Remember, He knows how many hairs are on your head this very moment (Matthew 10:30). He also loves each of us mightier than every wave in the sea (Psalm 93:4). And, His thoughts toward each of us outnumber the grains of sand in the entire world (Psalm 139:18)!

Breathe, relax, in the flow, let it go…

1.) Cross Legged Twist

• Sit cross legged.
• Keep both sitting bones on your mat and your chin up, shoulders down, and back straight.
• Inhale deeply.
• Exhale as you twist to the side.
• Place a hand on your opposite knee, the other hand in back of you, for a more intense twist.

 

 

2.) Cross Legged Stretch Variation 

• Clasp fingers behind your head.
• Inhale deeply while stretching backwards as far as is comfortable for you. Let your chest lead the stretch. Keep your chin and eyes up. Let your head rest in your palms.
• Exhale, rounding your back as you lower your head forward.
• Press your chin into your body and  use a little pressure with your hands as you pull your head down.
• Feel a great neck stretch and repeat the process at least 10 times.

2a.) Side Stretch

• Simply inhale deeply in the middle and exhale as you stretch to the side.
• Repeat the process on each side 10-20 times.
• Inhale deeply in the middle and exhale, folding over your knee.
• Repeat this process to each knee, 10-20 times each knee.
• Remember to inhale in the middle with sitting bones down, chest lifted, chin up, and exhale as you move to each side.

3.) Cat/Cow Pose

• Start with hands below shoulders and knees below hips.
• Inhale deeply. Gently drop your head and rounding your back.
• Exhale deeply. Arch your back with chin up.
• Repeat the process 10-20 times. Remember to breathe!

 

4.) Child Pose/ Shoulder Stretch

• Sit back onto your heels.
• Stretch your arms out in front of you.
• Breathe deeply for 10 counts.
• Slip your left arm under your other arm.
• Breathe deeply for 5-10 counts.
• Repeat this process with your right arm.

5.) Baby Down Dog

• From a Child Pose position, lift your sitting bones.
• Slide your hands and arms forward.
• Arch your back or stretch farther forward.
• Breathe deeply for 5-10 counts.

At this point your right foot will remain forward through out exercises, 6,7,8, and 9.

6.) Low Lunge Stretch

• From Child’s Pose, come to your hands and knees.
• Slip your right foot between your arms.
• Stretch your back leg out behind you as far as you can.
• Breathe deeply for 5 counts.
• Straighten your forward leg and fold over it.
• Breathe for 5 counts.
• Repeat this motion for 5 breaths in each position for a total of 10 times.

7.) Low Lunge Twist on Both Sides

• As you go into Low Lunge Stretch, lift your back knee off your mat.
• Place your left hand on your mat, beside your forward foot and directly below your shoulder.
• Stretch your right arm up and twist.
• Look up and breathe deeply for 5 counts.
• Switch hands. Your right hand should be on your mat now, with your left hand lifted up.
• Breathe deeply again for 5 counts.

8.) Low Lunge with Shoulder Stretch

• Gently lower your back left knee to your mat.
• Your right knee should be directly on top of your right foot.
• Stay here and breathe deeply for 10 counts.
• If you can, place your hands on your hips.
• Clasp your fingers behind you and look up for an extra heart, lung, shoulder, neck, and arm stretch
• Hold the stretch for a good 5-10 deep breaths.
• Lift your wrists and arms behind you. Stretch your back leg out farther for an even deeper whole body stretch.

9.) Low Lunge Hamstring Twist

• Release your Low Lunge Shoulder Stretch by placing your hands on each side of your right foot.
• Place your left hand next to your right foot.
• Bend your back leg.
• Hold your foot and bend it toward your body as far as you can.
• Breathe deeply for 5 counts

It is time now time to repeat positions 6,7,8, and 9 with your left leg forward and your right leg behind.

10.) Upward Dog

• Start by lying down.
• Place your hands directly below your shoulders
• Press through your arms and lift your chest and head backwards (see the picture!).
• Breathe deeply for 3 counts.

11.) Downward Dog

• From Upward Dog Position, curl your toes, lower your head, round your back, and lift your sitting bones.
• Your hands should be shoulder-width. Your legs should be hip width apart.
• Keep your heels down, and keep pressing your sitting bones up.
• Stay here until you feel a good stretch in the backs of your legs and shoulders.
• Breathe deeply 3-5 counts.

Move into Upward Dog position and then Downward Dog position, for 3 more counts in each position.

12.) Child’s Pose

• Sit back on your heels.
• Lower your head to your mat, or place a pillow below your head if necessary.
• Keep your arms back, beside your torso.
• Let your shoulders release.
• Widen the distance between your legs, or rest your head on your arms.
• Breathe deeply for 5-10 counts.

13.) Rock and Roll

• Sit with your legs forward.
• Rock backward, then rock forward.
• Do this for 10 counts.

14.) Butterfly Pose and Stretch

• Sit and press the bottoms of your feet together.
• Hold your feet,inhaling while arching your back with your chest and chin up.
• Exhale and fold forward.
• Repeat for 5-10 deep breaths.

 

15.) Reclining Butterfly

• Lie on your back with your knees up and your arms at your sides
• Inhale and lift your arms up over your head. Let your knees gently drop to the sides.
• Don’t force your legs apart! Let them gently release to the sides.
• Exhale. Close your legs and rest your arms to the sides.
• Repeat this process 5 times.
• Stay in the open legs position for 5-10 deep breaths.

16.) Legs Up a Wall

• Rest your legs on a wall or a chair. Bend your legs and res them on the seat.
• Make your sitting bones touch the wall, or get as close to the chair as possible.
• Stay here and breathe deeply for 1-3 minutes.
• Lie on your back, breathing deeply for as long as you like.