Welcome to 20-minute yoga sessions from yoga download.com.

Welcome to Yoga Download 20-minute podcast.

This session will be designed for you so that you can wind down from your day.

Quiet your mind and clear away any stress to ensure you a good night's rest. Let's start in shavasana. Lie down on your back. Extend your

legs out, your arms by your sides with your palms up and just close your eyes.

Let yourself melt down, releasing any preoccupations with your day.

Feel the stress just drip off you now.

Start to lengthen your breath. Feel your bones heavy.

Your muscles and skin,

softly draping alongside the bones.

And now when you feel ready, slowly bend up one knee and then the other towards the chest.

Wrap your arms around your shins and give yourself a big well-deserved hug.

Feel your back body long and heavy from the tailbone to the base of the skull relaxed.

Soften the mind.

Let your brain relax.

Feel the breath move into the belly,

massaging your internal organs as the belly presses against the thighs.

Now keep the right knee pulled up and in, but extend the left leg long in preparation for a

spinal twist. Take a moment to hug the right knee up and in towards the right armpit,

avoiding the rib cage.

Extend some more energy through the left leg, flexing the foot and anchoring the hip towards the earth.

Now go ahead and roll the right knee all the way across the body to rest on the left side of the mat. Lift up the left hips slightly and shimmy it towards the center line of the mat to align the hips.

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