Yoga is a great way to relax after a long day. It helps you let go of stress, calm your mind, and get ready for a good night’s sleep. Adding a short yoga routine to your evening routine can help you feel better, sleep better, and lower your stress levels. Here are five relaxing yoga poses that will help you relax:
Balasana, or Child’s Pose
Child’s Pose is a gentle way to relax that stretches your back, hips, and thighs. It calms your nervous system and makes it easier for you to breathe. This pose is good for lowering stress and helping your body relax.
How to Do It: First, kneel on the mat with your big toes touching and your knees apart. Lower your body so that your forehead is on the mat. Put your arms out in front of you or next to your body, with your palms facing up. As you relax in the pose for 2 to 3 minutes, pay attention to your deep, slow breathing.
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Forward Fold (Uttanasana) Forward Fold
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How to Do It:
Stand with your feet hip-width apart. Slowly bend forward at your hips and bring your head down toward your knees. If it feels better, you can keep your knees slightly bent. Let your arms hang down toward the floor or grab your opposite elbows with your hands. Stay in this position for one to two minutes. As you hold the pose, breathe steadily and let your body relax more into the forward fold position.
Viparita Karani: Legs Up the Wall
Legs Up the Wall is a good way to relax and get your blood flowing better. This position helps your legs feel less tight and eases pain in your lower back. It also helps your nervous system relax. These benefits make it a good choice for practicing in the evening.
How to Do It:
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Sit down next to a wall and lean back until you are flat on the floor. Put your legs up and rest them against the wall so that they are straight up. Let your arms hang naturally at your sides with your palms facing up. Pay attention to your breathing while you close your eyes. Stay in this position for 5 to 10 minutes so that your body can fully relax and rest against the wall.
Seated Forward Fold (Paschimottanasana)
This forward fold stretches your spine and works on your hamstrings and lower back to help release tension that has built up. The pose helps you breathe more deeply and calms your mind, which can help you relax before bed.
How to Do It: Sit on the floor with your legs straight out in front of you. Take a deep breath in to lengthen your spine, then slowly let it out as you bend forward and reach for your feet with your hands. Don’t worry about touching your toes; just stretch to where your body feels comfortable while keeping your back straight. Stay in the pose for one to three minutes, and with each breath, try to let go of any tension.
Supta Baddha Konasana, or Reclining Bound Angle Pose
Reclining Bound Angle Pose is a relaxing position that helps ease tension in the lower back, hips, and groin. It also helps you relax by calming your mind and opening up your chest.
How to Do It:
Put your knees up and lie on your back. Put the bottoms of your feet together so they touch. Let your knees fall open on both sides toward the floor. In this position, gravity will naturally pull your hips apart. Put your hands on your stomach or next to you with your palms up. Keep this position for three to five minutes. To help your body relax, take deep, slow breaths and ease tension gently.
