Here is a concise summary of the provided yoga session transcript:
**Title:** Evening Yoga for Deep Relaxation (15-minute session)
**Structure:**
1. **Introduction & Initial Relaxation** (0:00 - 0:45)
* Welcome, deep breathing, and settling into a relaxed state
2. **Seated & Standing Stretches** (0:45 - 4:30)
* Gentle stretches to loosen up the body
3. **Forward Folds & Leg Stretches** (4:30 - 8:00)
* Guided forward bends and leg stretches for relaxation and flexibility
4. **Hip Openers & Lower Back Stretches** (8:00 - 10:00)
* Targeted stretches for hips and lower back
5. **Final Relaxation & Grounding** (10:00 - 14:00)
* Lying down, spinal rotation, and deep relaxation
6. **Closing & Awakening** (14:00 - 15:59)
* Gradual return to awareness, gratitude, and final farewell (Namaste)
Here are the key facts extracted from the text, each assigned a number and presented in short sentences:
1. **Duration**: The yoga practice lasts approximately 15 minutes.
2. **Objective**: The practice aims to help participants leave the day's experiences behind and enter a deep state of relaxation.
3.. **Preparation**: No aids are required, just comfortable clothes and a warm blanket.
4. **Initial Position**: The practice starts with a cross-legged sitting position, optionally slightly elevated on a woolen blanket.
5. **Breathing Technique**: Deep breathing in through the nose and out through the open mouth is instructed.
6. **Sequence 1**: Arms are raised to the sides, then the body is rounded, and the navel is sucked in, repeated three times.
7. **Hand Position**: Hands are clasped together, then raised up with palms towards the ceiling.
8. **Body Movement**: Participants lean to the right and left sides, inhaling in the middle and exhaling while leaning.
9. **Leg Stretch 1**: The left leg is stretched out, and the right foot is brought to the left thigh.
10. **Forward Bend**: Participants lean forward over the outstretched left leg, guided by the breastbone.
11. **Repeat on Other Side**: The leg stretch and forward bend are repeated on the other side (right leg out, left foot to right thigh).
12. **Hip and Lower Back Stretch**: Feet are placed hip-width apart, then one foot is flexed onto the opposite knee for a stretch.
13. **Body Rotation**: The body is rotated, with the pelvis angled to one side and knees sinking to the other.
14. **Final Relaxation**: Participants lie down, arms to the sides, and legs long on the floor, for complete body relaxation.
15. **Practice Conclusion**: The practice ends with slow deep breaths, gradual movement back to a sitting position, and a final bow.
16. **Final Position**: Participants end in a seated position, as where they started.
17. **Parting Message**: Encouragement to return to this state of relaxation whenever desired, closing with "namaste".