It's the middle of the week and if your life is anything like mine, you need some serious "me" time. I am tired and tense and just need some genuine TLC. The best form of that is through 15-30 minutes of yoga (maybe some ice cream too, right?)
Here are five of my favorite stress reducing poses to get you through the rest of your week.
Knees to Chest
Lie on back, bring knees into chest, hug them, and rock from side to side.
Breathe deeply into lower back and with each exhalation, allow entire back to relax.
Hold this pose for at least 40 seconds.
Easy Spin Twist
From knees to chest pose, keep right knee pulled into chest and let left leg go straight onto the floor.
Take a deep breath and on your exhale, bring knee across the body.
Keep shoulder blades on the floor & look out over right shoulder.
Hold this for about 40 seconds & then switch sides.
Legs to Wall
Sometimes called the nurse’s pose, the legs to wall pose alleviates lower back pain.
Lie down with butt at the wall (or at least as close as possible).
Extend legs up the wall. Flex toes toward the torso and work on getting knees straight by extending the hamstrings.
Hold this pose for at least one minute.
The great thing about this pose is that it releases hips and lower back, both of which are areas that we hold a lot of stress.
Remain on back and bring right leg on top of left thigh. Reach arms around right leg and grab your shin. (If you can’t reach your shin then grab the back of your thigh. Pull knee to your chest.)
Ideally hold this pose for 3 minutes.
After 3 minutes on one side, switch sides, and hold left side as long as the right. A quick note: Don’t surprised if one side feels tighter than the other.
Downward Facing Dog
Come to all fours. Bring hands about should distances apart and feet hip distant apart.Press into hands into the ground and lift butt toward the ceiling. Ideally, you should look like an inverted “V” shape.
Try to get heels toward the ground and hips toward the ceiling. To loosen up further, take turns alternating bending your knees and bring movement to the pose.