According to the Yoga Sutras of Patanjali, Asana (physical yoga posture) is described in Chapter Two, sutra 46, as “Sthira Sukham Asanam.” This sutra is translated as meaning “Asana is a steady, comfortable posture.” With the explosion of yoga fusion classes here in the West, the basic idea of finding grace, ease of movement, comfort, and a calm, steady focus in hatha yoga classes can sometimes be lost.

In light of this, I enjoy teaching yoga postures that are simple, so that students can focus on breath and alignment. To help in creating a steady, comfortable posture, I would like to offer a few of my favorite postures that can be done from the comfort of your own bed. The sequence of postures below will help you relax before bed and it doesn’t get any more comfortable than practicing yoga on your mattress.

• Apanasana (Wind Relieving Pose) – Lie in a supine position with your knees bent and gently bring your knees toward your chest. This pose stretches the lower back and can aid in digestion
• Jathara-Parivartanasana (Stomach Revolved Pose) – Lie in a supine position with the knees toward the chest and simply twist to each side.
• Supta Padangushtasana (Reclining Hand to Big Toe Pose) – Lie in a supine position and gently reach behind your thigh, knee or lower leg and slowly straighten the leg to stretch the muscles of the posterior thigh/ leg.
• Viparita Karani (Legs up the Wall) – Lie in a supine position and lift your legs up, resting your feet against the wall. This pose has a calming effect and can help relieve insomnia and anxiety.
• Savasana – Lie in a supine position and simply relax and focus on your breath
• Hand on your Heart – In Savasana, place your hand on your heart and breathe deeply into your chest and focus on thoughts of gratitude

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