Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
Start a new evening tea time ritual. Wind down at the end of long day with this simple sequence that will help you transition from day to evening.
Raised Leg with Arm Pumps (Part 1)
Laying flat on your back, raise the right leg to a 90-degree angle. While holding this posture, begin raising both arms to 90 degrees.
Raised Leg with Arm Pumps (Part 2)
Lower arms back to your side. Begin at your own pace and speed up when possible, preferably pumping the arms quickly. Do this for 3 minutes. Switch legs and repeat.
Alternate Leg Raises with Arms Overhead
Lay flat on your back with arms raised and hands at eye level. Place the fingertips together in a tent-like position. Raise one leg to 90 degrees while the other remains on the floor. Open the arms to the floor and bring them back to the starting position while alternating each leg slowly to 90 degrees. Do this for 8 minutes.
Knee Drivers into Chest (Part 1)
Laying on your back, lift both legs to a 60-degree angle. Alternate bending your knees to your chest and returning the legs to 60 degrees. For lower back support, place the hands beneath the pelvis.
Knee Drivers into Chest (Part 2)
Find spaciousness in your lower back as you bring knees to the chest. Find a rhythm that suits you and aligns with your breath. Continue for 3 minutes.
Lay down and allow your arms and legs to relax. Stay here for 11 minutes or until you feel calm and rested.
From Our Live Be Yoga Partner
While a fairly new phenom in the West, monk fruit has been used for centuries in traditional Chinese herbalism. A small, round fruit native to Southeast Asia, monk fruit is known by many names, including Buddha fruit and luo han guo. Monk fruit is a wonderful zero-calorie, low glycemic sweetener for adding to coffee, tea, smoothies and desserts. Since monk fruit is up to 200 times sweeter than sugar, you only need a little. NOW Real Food® Organic Monk Fruit Liquid—a 2019 Clean Choice Award winner by Clean Eating magazine—has a delightfully vibrant, sweet taste and no unpleasant aftertaste.
Find it, including in chocolate, vanilla, caramel, and pumpkin spice flavors at nowfood.com
This year, Yoga Journal’s annual ambassador road trip—the Live Be Yoga Tour—is going virtual. We are calling it The Decompression. Recently, we’ve all been asked to journey inward, to take moments of pause and stillness, and to slow down, rest, and prioritize the things we value. Follow the Live Be Yoga 2020 series here, stay connected with us at @livebeyoga on social, and join the movement to find beauty in stillness.