2. Supine core pose
Supine yoga poses should be done on your back. They’re great at releasing stress and promoting flexibility.
- Lie on your back. Your arms should be at your sides.
- Bend the knees and bring them over your hips.
- Exhale and extend your left leg. Reach your arms overhead. Hold the left leg above the floor for 15 seconds and keep the lower back still.
- Switch legs.
3. Cat tail
The cat tail pose is a great spine twist that helps release tension around the lumbar area. Additionally, it’s good at battling anxiety.
- Lie down on your back and shift your pelvis a bit to the right.
- Pull the right knee toward the chest and bring it to the left side of the body. Do it slowly.
- Bend the left knee. Now kick the left foot back toward the buttock. Hold the left ankle with your right hand.
- Stay like this for 5 minutes and then change sides.
4. Melting heart
The melting heart pose is a great combination of opening your heart and chest area to vitalize and relax the whole body.
- Start on all fours. In case you feel some pain in your knees, put a blanket underneath you.
- Pull your hands forward. The hips should stay right above the knees.
- Gently sink your chest toward the mat.
- Stay in this pose for 3 to 5 minutes.
5. Standing forward bend
The standing forward bend pose will wake and tone your hamstrings as well as soothe your mind. It alsohelps to strengthen the thighs and knees.
- Stand straight with the feet hip-distance apart and your hands on the hips.
- Inhale. While exhaling, begin to fold forward over the legs like a waterfall.
- Bend your knees to take any tension out of the lower back. Allow the head to hang heavy. Let the arms softly hang or take hold of the elbows on opposite sides. If it feels comfortable, you can press the palms against the calves.
- Slowly and slightly shift your weight forward onto the balls of your feet. You should feel the sensation in your hamstrings.
- Stay in the pose for 30 seconds to 1 minute.
- Take a slight bend in the knees with your hands on the hips. Inhale and exhale to stand up.
6. Happy baby
Happy baby pose helps to stretch the inner groin and lower back while bringing peace to your mind. It alsolengthens the spine and strengthens the arms and shoulders.
- Lie on your back.
- Fold the knees and bring them toward the armpits.
- Grab the feet with your hands. You should hold the outside of your legs with corresponding hands.
- The shins should be perpendicular to the floor. Make sure that your tailbone is pressed to the floor.
- Stay in this pose for 45 to 60 seconds.
- Release the knees. Repeat 3-5 times.
7. Humble warrior
In addition to drawing focus inward, the humble warrior pose helps to stretch the shoulders, strengthen the legs, and stimulate digestion.
- Stand up straight with the right leg in front.
- Slowly make 1 to 2 steps with your right leg. Your toes on the left leg should be slightly turned right to keep the groin open.
- Lock your hands behind your back. Inhale. While exhaling, gently bow forward. Your right shoulder should nudge your right leg.
- Relax and stay in this position for as long as you wish.
8. Goddess pose
The goddess pose stretches and tones the lower body, increases circulation, and helps to relax your mind.
- Stand straight with your feet hip-distance apart. Turn your toes out and your heels in so that your feet make a 45-degree angle.
- Bend your knees and lower your hips down.
- Stretch your arms up and activate the muscles across your back.
- Keep your spine long and your muscles engaged.
- Stay in this pose for 30 seconds to 1 minute.
How often do you practice yoga? What helps you to relieve stress? Please share your experience with us below!