Assignment Bank!

Nighttime Yoga

For this video assignment you had to create a workout routine. I am a yoga instructor, so I decided to provide a wind-down yoga routine. For me, yoga has been a big stress reliever. With my work and school schedule for myself and my daughter, I have slacked off a lot, so this routine is for the inflexible yogis out there. I know that there is a lot of people who have never done yoga, so I decided to take a few thumbnails to provide a few tips.

Easy Pose- Criss-Crossed legs. Shoulders relaxed. Deep breaths.
Wide legged Forward Fold- Spine long heart reaching outwards.
Thread the Needle- Raise the ___ arm to the sky, lower it and bring it through the opposite arm and body. Lower the head down to your mat and reach.
Wide legged Child’s Pose– Knees come towards the outside of the mat. Bring big toes together. Starting with the hips, hinge the upper body forward.
Supine Twist- Knees come to the ___ side. Arms come outward into a “T”. Gaze goes to the opposite side of the knees.
Seated Twists- Start with the base of the spine and end with your gaze over your shoulders.
Cow Pose- Bring the tailbone high, drop belly, then raise your crown.
Puppy Pose- Hips stay high and lower the heart to the ground.
Bridge Pose- Feet and hands flat on the mat. Using the hips and abs, push upward and squeeze the glutes.
Happy Baby- Grab the feet, inside or outside, and drop the knees to either side of the body.
Seated Forward Fold- Spine long, heart reaching towards the toes.
Cat Pose- Drop the tailbone, arch the back, then drop the crown.
Cobra Pose- Using the heart as guidance, draw the upper body up and outward. Keep a slight bend in the elbows.
Knees to Chest- Draw the knees into the body and hug yourself.
Savasana/Corpse Pose- Full body flat on the mat in stillness.

These poses are often used towards the end of a yoga sequence to wind the body down for meditation or rest. Some of these poses specifically have great health benefits. For example, Happy Baby resets the neurological system and even helps in digestion. Puppy pose, not only helps to stretch your hips and upper back, but it also helps to reduce insomnia. When doing these poses, aim to push yourself to your limit. Not what you see others do. If you can’t reach your toes, THAT’S FINE. If you can only lift an inch off the ground, GREAT. The last thing you want to do is injure yourself trying to do what your body is not ready for. In this video, I am no wear near 100%. I haven’t done yoga in weeks and my back was killing me. Those are the main reasons I decided to do the video. I owe it to myself to take care of ME. Just focus on your breathing and take it a step at a time. In all honesty, I would be happy to teach any one of you privately or answer any questions. I hope you all enjoy the video!

It took me sooooo long to upload this video. The application that came with my computer didn’t have all the features that I wanted so I downloaded Animotica. It does have a ton more features than what I was previously working with, but the export was such a hassle. Then Youtube wasn’t really working with me. Overall, it took about an hour and some change to get everything uploaded. I was so frustrated with the process that I didn’t even take snapshots of my process while editing.

8 replies on “Nighttime Yoga”

Wow! This was very informative. I loved your thumbnails and tips. They are very helpful. It definitely seems like you know what you are doing. Good job!

Thank you! I wanted to make it as stress free as possible for anyone who wanted to actually do it. Just from my personal experience, doing yoga on Youtube as a beginner made me not want to do it.

I’ve been trying to do yoga for so long but I am just not flexible hahaha! This video was super well made tho!

Leave a Reply

Your email address will not be published. Required fields are marked *