Yoga for a Healthy Lower Back (50 page)

4 (FIG. 2.14)

5 (FIG. 3.20)

6 (FIG. 6.6)

7 (FIG. 6.7)

8 (FIG. 6.8)

9 (FIG. 6.9)

10 (FIG. 6.15)

11 (FIG. 3.22)

12 (FIG. 2.18)

Quieting Sequence for an Overactive Day

Shhhhh. It's time to let go of the physical and mental exertions of your day and prepare for a good night's rest. This sequence uses Ocean Breath to bring your nervous system into balance, and a series of gentle poses that rest and relax your lower back, alleviate stiffness in your hips and shoulders, and calm and quiet your mind after a full day of activity—good, bad, and in-between.

  1.  Reclining Bound Angle Pose with Ocean Breath

  2.  Reclining Sacral-Balancing Pose (steps 1 and 2)

  3.  Seated Crossed-Legged Pose with Variations

  4.  Forward-Bending Hero's Pose, Active Variation

  5.  Deep Hip Bend

  6.  Bharadvaja's Twist

  7.  Standing Forward Bend

  8.  Half Deep Side Stretch Pose

  9.  Flowing Bridge Pose

10.  Happy Baby Pose

11.  Resting Swan Pose

12.  Seated Forward Bend Pose

1 (FIG. 2.17)

2A (FIG. 3.6)

2B (FIG. 3.7)

3A (FIG. 3.25)

3B (FIG. 3.26)