Stress can build up relatively quickly and there’s no better way to release than with five simple, at-home yoga poses that you can practice each and every day. Take 10 minutes at the beginning or end of your day, roll out your mat and get your yogi on to release in your body, clear your mind and de-stress…
You can stay in each of these poses for 1 minute each, breathing deeply in and out of the nose. Imagine yourself inhaling positivity and calm and exhaling any negativity or stress.
1. Standing Forward Fold (Uttanasana)
From a standing position, fold your body over the crease of your hips and keep your spine long. Your neck should remain relaxed and crown of your head falls towards the earth. Feet stay rooted into the earth with toes actively lifted. Keep your spine straight and ribcage lifted, chest and thighs connected and as much bend in your knees as you need. Rest your fingertips down to the earth next to your toes.
2. Seated Forward Fold (Paschimottanasana)
From a seated position with the sit bones rooted into the earth, extend your legs forward and reach your fingers for your toes, wrap your fingers around the toes (if you can reach that far!). Focus on your chest reaching forward, keeping the heart-space open. Fold your upper torso forward at the crease of your hips, keeping the spine long and your gaze forward.
3. Supine Spinal Twist (Supta Jathara Parivartanasana)
Lying down flat on your mat/the ground, bend one knee in and cross it outside of the opposite foot. Use your hand to put slight pressure on the bent knee, pushing it down towards the floor. Keep both shoulders squared and rooted to the floor. Extend your opposite arm out to the side, bringing your gaze towards the hand. For a deeper stretch, start to straighten the bent knee.
4. Extended Puppy Pose (Uttāna Shishosana)
Lie flat on your belly with your forehead (or chin) rested down to the earth and arms extended out in front of you, pressing downward for a deeper stretch. Lifting your hips up, holding at a 90 degree angle to the knees, pulling back towards your heels. Your shins and tops of your feet stay firm on the earth. Maintain a slight curve in your lower back and keep your gaze forward or down throughout. You can use a blanket under the forward or chin for added support.
5. Legs Up The Wall (Vipariti Karani)
Start by lying down, bringing your feet up above your hips and resting against the wall, resting your shoulders and head on the floor. Shift your weight from side-to-side and scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up. Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis. Let the feet be supple and soft, then as you breathe deeply, feel the sense of release as all the fluid drains from your feet and ankles.
Try these poses out at home or in your local park if you are feeling a little stressed. Wake up and do them first thing, or end your day with a little stretching and deep belly breathing before bed xo