Sweet Dreams Sequence – InYo ®
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Sweet Dreams Sequence

Supta Baddha Konasana

regulates blood pressure
relieves indigestions
relieves menstrual and sciatic pain

Lay on your back. Touch the outer edges of the feet together to lengthen the inner thighs. Bend the knees wide and draw your feet close to your hips. Gently roll your inner arms and hands open. Relax them completely. Soften your eyes, jaw, and throat. Stay in this shape for 10 deep naval breaths.



relieves lower back pain
relieves gastrointestinal discomfort calming and nurturing

Lay supine, supporting the back of the head with a blanket. Keep the knees together and hold them into your chest. Relax the feet. Lengthen the lower back by moving your buttocks away from you and tilting the tailbone up and away from the floor. Lengthen all four sides of the torso and relax the abdomen muscles into the body. Keep your chin perpendicular to the floor. Every inhale, feel the lungs expand. Every exhale, feel the navel deepen. Stay in the shape for 10 breaths.


Eka Pada Apanasana

relieves lower back pain
relieves gastrointestinal discomfort calming and relaxing

As noted with Apanasana, but extend one leg forward. Keep the extended leg straight, releasing the inner thigh towards the floor. Flex the foot to release the hip flexor. Every inhale, feel the straight leg lengthen, every exhale hug the shin of the belt leg into your chest. Breathe for 10 rounds of breath.


Prasarita Padottanasana

stretches hamstrings and inner thighs lowers blood pressure
calms the mind

Separate the feet wider than hips width apart in parallel. Place your hands on the floor, with palms shoulder distance apart. Bend the arms and align your elbows over your wrists. The crown of the head rests on the floor or a block. Lift up from the inner thighs and hamstrings. Shift your body weight forward into the balls of the feet, allowing the pelvis to lift off the legs. Lengthen the torso. Keeping the neck long, move your shoulders away from your ears. Every inhale, feel the spine lengthen. Every exhale, feel the navel lift and the shoulders soften.


Upavistha Konasana

cooling and calming
releases and stretches the muscles of the thighs and hips

Extend your legs wide at an approximate right angle of each other. Press your heels into the floor and flex your toes towards the ceiling. Balance evenly on both sitting bones, releasing the tailbone into the floor. Lengthen all four sides of the waist, extending the sternum away from the navel. Hold forward, resting your forehead a block in front of you.

Sweet Dreams!


Shannan Slevin is a nutrition wellness instructor and a body movement specialist. She is a certified nutrition health coach and is trained in Pilates, yoga, and GYROTONIC. Shannan is the Co-Founder and writer for Daily FruitionA California native residing in Oakland, she lives for fresh air and dance floors.



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