Yoga for Relaxation: Calm and Unwind the Body/Mind | Yoga With Dakota | Skillshare

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Yoga for Relaxation: Calm and Unwind the Body/Mind

teacher avatar Yoga With Dakota, Certified Yoga Instructor

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

3 Lessons (17m)
    • 1. Introduction

      0:53
    • 2. How to Breathe: Alternate Nostril Breathing

      1:42
    • 3. Relaxation Sequence

      14:20
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About This Class

This 14 minute Yoga for Relaxation sequence will ease the mind and body for a relaxed day ahead! No prior yoga experience needed to perform this yoga sequence.

Whether you are completely new to yoga or a seasoned yogi this 14 minute relaxation sequence is great to incorporate into your daily routine. It will certainly leave you feeling fresh, relaxed, and ready for anything!

See you on your mat!

Meet Your Teacher

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Yoga With Dakota

Certified Yoga Instructor

Teacher

Health, Fitness and Yoga have been a part of Dakota's life for 10+ years. Her practice has helped her grow stronger, more flexible and fearless. Dakota encourages her students to be creative and challenge the body. She seeks to inspire every student to feel refreshed, nourished and balanced both on and off the mat.

What is it that you continue to say you want to do or be? Do you want to be leaner, stronger and healthier? Do you want to be more present at home, more dedicated to your work or more adventurous in your life? No matter what it is, dare yourself to stop saying and start doing. It doesn’t have to be scary and you don’t have to make drastic changes—all you have to do is begin. Let's begin toget... See full profile

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Transcripts

1. Introduction: hiring one. My name is Dakota, and welcome to this yoga for relax ation course. If you're anything like myself, your day is packed with meetings, phone calls and social gatherings. So it becomes very challenging to relax when your mind is always in motion about your to do list and mentally checking them off. Well, not to worry. This yoga sequence is perfect for all of us. Go getters who need a little bit of self love and R and R now. For this yoga sequence, you'll need a yoga mat or a self grounded surface and a yoga black or two to help with balancing and comfort. Also a blanket or a soft pillow to rest our head on some various poses in the sequence. Now that we've covered all the necessities, let's hop on the mat and get started. 2. How to Breathe: Alternate Nostril Breathing: will begin in a seated position, finding our own comfortable seat, starting with a sequence of alternate nostril breathing. Now this style of breathing is commonly used during meditation or towards the end of the class as a way to cool down. Let's try together. We'll start by taking our right hand and tucking her third and next finger in placing our fourth in next finger on our left nostril and our thumb gently on our right. We'll start by closing off our right nostril with our thumb and inhaling gently through our left. Now the topple clothes are left nostril with our fourth finger and exhale evenly through our right. Inhaling through right again at the top will hold our breath and close the right and exhale through her left nostril again. Inhaling through the left nostril at the top will close the left and exhale through the right. A few more gentle breaths on your own baby closing the eyes. This breathing technique helps to lower the heart rate, suit headaches and calm the mind 3. Relaxation Sequence: all right, we'll begin our sequence. One in a cat and cow will begin on all fours. So our hips are going to sec over. Knees, shoulders over wrists, and we'll go ahead and inhale. Dropping the abdomen, sending the gaze up, ruling the shoulder blades back. Exhale, pressing the poems into the ground, rounding out the spine. Inhale, dropping the abdomen. Exhale, dropping the tailbone into our cat. Inhale into our cow. Exhale into our cat, drawing the navel up gently to our spine, inhaling, exhaling into her Halloween cat shape. A few more on our own breath, gently warming up the spine. Here we'll go ahead and come into a neutral spine and will exhale, curling the toes, sending it back, walking our hand to our heels, and we're going to a standing forward. Fold in the back of our Matt hip, stacked over heels, shoulders early from our ears. Taking opposite elbows will go into a rag doll. Gentle Ben in the means head comes down elongate your core or a different variation is too interlaced the fingers behind the lower back, squeezing the arms together as close as possible. But as comfortably as possible, gently sending your arms up to the front of the room, taking a few breaths, gently sending the arms back to the lower back. Gently place the arms back to our Matt. We'll take a few breaths with her hands on the mat or on a yoga block. Almost all yoga block to the side, and we'll go ahead and gently place our hands on our shins. Inhale halfway lift, extending their gaze. Exhale forward fold and he'll swan dive the arms up. Exhale arms, come to heart center. All right, our next posed. We'll go ahead and face the side of our Matt and we'll keep our feet one leg length apart from each other. We're going to go into a wide leg forward fold. Now we're gonna bring her hands to our hips. We'll go ahead and root ourselves and the outer edges of our feet, and we'll gently hinge forward with our hips. Very good now placing one hand and then the other on the floor in front of you. Now this is too much. We'll go ahead and bend your knees. If not, we'll send the legs a little further. Go ahead, inhale halfway lift. Exhale, folding a forward walking your hands behind us as comfortably as they will go, maybe meeting our head to the mat. And if not, we'll go ahead and get our yoga block and maybe place it in front of us so our head can get to the yoga block, sending our elbows to do a 90 degree angle. Either taking a few breaths here or, if it's is becoming too much for you, will go ahead and lift up our head, removing yoga block and just keep it right here, I said, neutral with her hand grounded on the mat or in front of us, keeping our shoulders away from our ears. Well, gently come out of any variation that we're currently in. We will begin to heal toe our feet nice and slowly, and to be hip with distance apart, and we'll go into that nice forward fold. Go ahead and inhale halfway lift. Exhale, folding forward. We'll go ahead and gently bend in the knees and go ahead and take a seat on the back bar. Matt, shake out our legs great, and we'll go ahead and send our legs out in front of us. Legs are going to be straight feet are gonna be flexed. We'll go ahead and elongate our core. Straighten our torso nice and tall. Go ahead and route into our hips. Will send the flesh nice and flat on the mat. Get us nice and grounded. Go ahead and lift the chest. Keeping this fine, nice and long lean forward, grabbing the outer edges of our feet. Go and inhale. Exhale, folding it forward. Getting a nice long stretch. Inhale, extending our gaze. Exhale. Try not to round your back as you exhale. Go ahead and just extend the tour so nice and long. Now, if this is too much, you can go ahead and have a strap and wrap the shop around the balls of your feet and gently pull, keeping the spine nice and tall. Another option is to set up on a blanket. If this is becoming to be too much for the hips, we'll go ahead and inhale arms coming to shins and then our hips, and we'll gently bend in the knees, bringing them to our chest, hooking them nice and tight. And then we'll go ahead and put them in a butterfly position. We'll go into are bound angle with our toes pointing to the front of the room and our heels close to our pelvis. We'll go ahead and send the torso up, sitting nice and tall. Grabbing a hold of our feet will separate our souls as if we're opening up a book, setting a torso nice and tall. We'll go ahead and inhale and gently bend over our feet, trying out around the spine, either having the eyes gently closed. You're sending your gaze to your feet. You'd be giving them a little feet massaged, baby, using your elbows to pin your legs down to get them close to before taking a few breaths, gently opening the eyes. We'll send our hands to meet our hips, straightening out the torso. Scoot to the top of our Matt, gently walking her hands back standing are back. All the way down to me are Matt into a reclined bound angle. Now, for this recline bound angle are heels. They're gonna be as close to our pelvis as we can comfortably take hM Hands come to either side of our Matt or T position, taking a few grounding breaths in this position, and when you're ready, will gently walk the hands to me, our legs and send them up may be weakening out the toes, pulling our legs into our chest, giving us a nice big hug, maybe rocking from side to side. And when you're ready, sending your legs to one side of your mat resting your head upon your elbow well, gently place the other hand on our map, lifting up, coming into a seated position on her mat. We'll go ahead and find a wall and scooter Matt up against the wall for a legs up the wall pose. So when we're ready, we'll go ahead and scoot over to wall. We'll be parallel to the wall and we'll gently lay back, starting with our elbows and then coming all the way down four inch, all the way to the wall. More similar legs up and, well, kind of Pivot our torso to make our legs go up against the wall, and once we're here will make sure we're always scooted against the wall. Now, if this is too much, you can always put a bolster underneath up against the wall horizontally or, if you want you to put a blanket there to make some kind of cushion for your lower back. We'll go ahead and make sure legs are nice and flushed against the wall feeder, flexed arms concomitant to a T, or however you feel comfortable. You could put a pillow behind your head or a blanket. I will be here for a few minutes. The's restorative poses help to clear the clutter out of our minds and help restore a clear centered state of mind. Days poses can be held for 2 to 5 minutes. They can help to relieve tension, stress and anxiety in our everyday lives. Opening the eyes, wiggling the fingers. We're going. The toes bend our knees having her heels against the wall. Well, gently roll over to one side, pausing here for one breath, gently rolling on to our knees. I hope you enjoy this practice nomis day.