- Standing Forward Bend (Uttanasana)
To perform this pose, stand with the feet about six inches apart and fold the torso to the ground, reaching toward the ground or bending the arms and grabbing opposite hand to opposite elbow. In addition to helping to relieve headaches and insomnia, the pose can also be helpful for lowering stress levels, according to Yoga Journal. “Sway a little side to side and breathe,” says Bielkus. “Bend the knees as much as needed to ease any strain. Tension in the legs and hips will start to release.”
2. Hero pose (Virasana)
This pose allows lubricating fluid to flood these areas, which protects them against injury, gets rid of any cracking sounds or minor discomfort you may be feeling here, and helps them feel more loose, warm, and comfortable—without any motion required.
Take this opportunity to lengthen the spine upward, and open the chest as you find a calming breath pattern. Use your deep, even breaths to slow down your heart rate and clear your mind.
3. Utthan Pristhasana (Lizard Pose)
1 minute
[10–15 breaths]
each side
From Adho Mukha Svanasana (Downward-Facing Dog Pose), bring your left foot forward between your hands and lower your right knee to the floor. Walk your left foot to the outer edge of your mat and place your elbows on a block or the floor. Repeat practice on the second side.
4. Plow Pose (Halasana)
Yoga Journal recommends staying in the plow pose for one to five minutes to fall asleep easier. Lie down on your back, lifting your legs over your head and then to the ground behind you, with your hands either on your back for support or on the floor. “By turning the flow of blood around, you bring new vitality into the body,” says Bielkus.
5. Cat and Cow Pose (Marjaryasana and Bitilasana)
Inhale into Cow pose by bringing the crown of the head and the tailbone up toward the ceiling, hollowing out the lower back. Flow between these two poses as long as you’d like, moving with the pattern of your inhales and exhales and feeling like you’re putting space between every vertebrae and loosening up your spine.
6. Salabhasana (Locust Pose)
1 minute
[10–15 breaths]
Inhale to Plank Pose and lower to your belly. Clasp your hands behind your back. Exhale and root the tops of your feet into the floor. Inhale as you lift your chest and arms. Gaze forward. To come out of the pose, release your hands and exhale, pushing back to Downward-Facing Dog.
7. Supine Spinal Twist (Supta Matsyendrasana)
This reclining twisted pose can easily be performed in bed before you fall asleep. Lie down on your back and bring the right knee into your chest and then across your left side. Extend the right arm out and gaze to the right, taking several deep breaths and then repeating on the other side. You can also try bringing both legs up and then over to each side, as pictured above. “Gentle twists relieve tension throughout the whole spine and also aid in digestion and help us rinse out some tension from the day,” Bielkus says.
8. Child’s Pose (Balasana)
From tabletop, sink your hips back to your heels and settle your chest between your thighs. Your big toes are touching one another and your knees are as far apart as they need to be to help you settle comfortably and be able to breathe deeply.
With your forehead resting on the ground or a blanket, walk your fingertips out on front of you, stretching through the arms. You can also roll your forehead from side to side on the ground to give yourself a mini face massage.
9. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
1 minute
[10–15 breaths]
Stand with your legs 4 to 5 feet apart. Inhale and lift your chest. Exhaling, fold forward from the hips. Spread your arms wide, coming onto your fingertips, with elbows bent. Place your forehead on a block. To come up, root down through your feet. Inhale and slowly rise.
10. Seated Spinal Twist (Ardha Matsyendrasana)
Like the supine twist, the seated spinal twist (also known as the half lord of the fishes pose) can create a sense of relaxation in the body while gently stretching the spine. The stretch can be practiced with both legs bent or with one outstretched.
If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.huffpost.com,www.doyouyoga.com,www.yogajournal.com
Body To Shape 