Health
(Edited: )

Get Rid Of The Stress With This Super Easy Yoga Routine (3 of 3)

Lying Spinal Twist

растяжка спины на полу, Leg, Flash photography, Neck, Waist, Knee, Comfort, Thigh

Another great yoga pose to do on your back is the lying spinal twist. While people think laying on their backs is nice, this stretch is also quite relaxing too, allowing you to open up and stretch your back muscles. This will also lengthen the spine and promote relaxation at the same time.

To do this pose:

          • Lay on your back while bending your knees into your chest.
          • Extend your arms out until you’re doing a T-pose on the ground.
          • Slowly lower both of your knees to the right side of you. Make sure they’re resting on the ground. After that, turn your head to the left. If you want to increase the stretch of this pose, you can cross your left knee over your right thigh.
          • Hold this position for five breaths, letting in the sensations of your spine lengthening and twisting. You could also hear some cracks too.
          • Use your abs to lift your knees back to the center and repeat this process for the other side.

 

 

Reclining Butterfly

Reclining Bound Angle Pose, Joint, Shoulder, Leg, Wood, Human body, Flash photography

A gentle pose that offers you firm support for your spine, while also opening the front of your body, your legs and hips. Even though it doesn’t seem like much, it’s a great stance for beginners on top of that – it’s an additional relief of physical and mental stress.

Also, feel free to bring a bolster or a supportive pillow for this pose.

Here is how to do it:

          • Start with the Butterfly pose. To do this, sit on the floor, bend both of your knees and bring your feet together.
          • Slowly start to round your spine down until your back is resting on the ground or on the support or pillow.
          • Even though you are reclining, you’ll want to have the awareness of keeping your feet together during the entire time. This can be tricky for beginners, since you’ll want to drop your knees as much as you can towards your mat. At the same time, your arms should be resting on the floor palms facing or with one hand on your belly and the other on your heart.
          • Once you’re in a comfortable spot, hold that stance for five breaths.

 

 

Legs Up The Wall

Viparita Karani With Wall Support, Joint, Arm, yoga pant, Active pants, Window, Wood, Knee

The Legs Up The Wall pose is one that’s done on your back and is another beginner-friendly pose to take up. It’s a relaxing one that feels good to do at the end of your day. Getting into details, this pose promotes healthy circulation, pain relief, lowers stress and anxiety, and stretches out your legs, hips, and back.

It’s another handy pose that’s worth doing.

Here is how it’s done:

          • Sit down as close to the wall as possible. Lay on your back and place your feet on the wall, bent. Start walking your feet up and scooting yourself towards the wall in the process.
          • The end result should be your feet straight up and resting on the heels that are against the wall. You’ll want to keep your arms on the side. You can also move them to your head if you wish to stretch your shoulders too.
          • Close your eyes and allow your body to relax, feeling the gravity pulling you down while the wall supports you. Hold that position for five breaths or more as necessary.

 

 

Savasana

Yoga Nidra, Joint, Shoulder, Leg, yoga pant, Active pants, Knee, Wood, Comfort, Waist, Thigh

The final pose we want to share with you is the Savasana pose. It’s a crowd-favourite and it makes sense, since it’s literally laying on the floor and breathing deeply. Though as simple as that pose may be, it can be tough to get some specific benefits. To help with that, here are some steps to make this pose a bit tougher, but more rewarding:

          • Lay down on your back and close your eyes as you would normally. In order to get the most from this pose, you’ll want to open your body fully and get it to relax. You can do this by extending your arms a few inches away from your body and have your palms facing upwards.
          • Next will be your legs and feet. You’ll want to keep them about 15 to 20 inches apart. This will allow your feet to open and toes point outwards. After that, shrug your shoulders and let the shoulder blades move downward towards your hips. You can also lengthen your spine during this too. Lastly press the small of your back into the floor.
          • Take those measures as little or as much as you like until you find a comfortable spot. After that, you should be able to relax. Take five to 10 minutes if you need to.

Have a great yoga night!