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Use part or all of this sequence before bed to help release
tension in the body, to clear the mind and ensure a deep
and restful slumber.

Nadi Shodhana (Alternate Nostril Breathing):
On the right hand, tuck the index and middle
fingers under the base of the thumb, so that you
can use the thumb and ring finger as pinchers to
block off the nostrils.
Block off the right nostril with the thumb and
inhale through the left nostril. Block off left nostril
with ring finger and breathe out through the right.
Breathe in through the right and then exhale
through the left. That is 1 cycle. Continue for 8 or
more cycles.

Viparita Karani Variation:
Lie on your back and place your feet/calves on a
chair. Place arms out to the side, palms turned up.

Pranayama/Breath: Inhale and exhale with a ratio
of 1:2, e.g. inhale 2/exhale 4, or inhale 3/exhale 6.
Keep breath smooth and even and calm.
Continue for 5 minutes or longer.

Shoulderstand Variation:
Hold the legs of the chair and place your feet on
the front edge of the seat. Press the feet down
and lift the hips off the floor, rolling the shoulders
underneath you. Lengthen tailbone to back of
knees and breathe with the extended exhalation.

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Hip Opener/Thread the needle:
Option 1: Place right foot on left thigh and using
right hand, gently press right knee away from the
Option 2: Hold the left thigh and draw the legs
closer to the chest.

Hamstring Stretch:
Keep left leg on the chair and extend right leg to
the ceiling. Clasp hands behind the right thigh or
calf. Press right heel towards ceiling. Breathe with
extended exhalation.

Pigeon Pose:
From downward dog, step left knee behind the
left wrist and place shin on floor (foot can either
tuck into groin or shin parallel to front edge of mat
depending on your flexibility). Fold torso forward,
keeping hips level and softening towards the floor.
For more comfort, you can place blanket under the
head and/or the left buttock. Hold for 1 min or
longer on each side.

Janu Sirsasana (forward bend):
Right leg straight (or slightly bent) and left knee
bent with left foot touching right inner thigh.
Lengthen spine and then fold from hips, aiming for
abdomen to touch thigh to allow the flexion in the
lower spine. Hold for 1 min or longer on each side.

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Ardha Matsyendrasana (seated twist):
Bring the right leg over the left, and place right
foot on outside of left thigh. Press both sit bones
into the mat. Place right fingertips on floor behind
and left arm either hugs onto right knee or left
elbow on outside of knee. Keep spine long and
twist from navel and then heart. Hold for 1 min or
longer on each side.

Lateral Bend:
Extend both legs wide and place right forearm
either on the right shin or on the floor. Extend left
arm over the head, palm facing down. Hold for 1
min or longer on each side.

Upavistha Konasana (Wide angled forward bend):
With both legs wide, toes pointed to ceiling, place
finger tips forward between the legs and ease the
chest forward. If you have blankets handy, you
can stack the blankets under the abdomen and
chest, and rest the torso on the blankets.
Breathe with extended exhalation. Hold for 1 min
or longer.

Easy Twist:
Sit cross legged with tall spine. Place left hand on
right knee, right fingers on floor behind the spine
and twist navel and chest to the right. Breathe
with extended exhalation. Hold for 1 min or
longer on each side.

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Supported Baddha Konasana/Savasana:
Roll your mat or a blanket into a cylinder and lie
down on it with the mat/blanket starting at your
lower rib cage, up between your shoulder blades
and allowing your head to rest on it also.
Legs can either be with souls of feet together and
knees bent, or legs out straight.

Body Scan:
Gently and systematically move your awareness
around the body, soften each body part, and
allowing a deep sense of relaxation in every
muscle, joint, organ and cell.

Zzzzzzzzzzzzzzzzz Good night!

Om Shanti Shanti Shanti