Finding time in your schedule to relax a little isn’t lazy — it’s an important component self care This can seriously boost your physical and mental health. That’s where restorative yoga stretches and some feel-good stretches come in.
according to mayo clinicPractice relaxation techniques—including yoga stretching– Can bring many benefits, including lowering heart rate and blood pressure, improving mood and focus, reducing pain and muscle tension, among many other benefits. So, even if you don’t plan on leaving the house, adding a yoga stretch sequence is an easy and convenient way to freshen up your day.
In fact, restorative yoga sequences might be especially appropriate when you’re just hanging out at home. Ever notice how your joints feel a little stiff after a Netflix marathon? But with a restorative yoga sequence, you can maximize relaxation by relaxing key areas of your body that have been strained by prolonged sitting. In other words, combining a quick yoga stretch sequence with other relaxation activities can help you unwind while ensuring your body feels its best.
Yoga can help you relax because it’s a very grounded activity, yoga teacher in London Jen LandsbergRYT, fitness app trainer evolve you, tell myself. By moving your body through a series of poses, you can get out of your mind and focus on what your body is doing in the here and now, she says.
as an item by International Yoga Journal Says: “Yoga encourages relaxation, slow breathing and focus on the present moment, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic nervous system and the relaxation response.”
“That’s the magic of yoga,” says Landesberg. “It keeps us in the moment.”
The best part is, you don’t need to leave the house or spend a lot of time posing to reap the benefits. “When people think they have to take a half-hour class, I’m like, no!” Landsberg said. Even posing for a few minutes at home in your pajamas can help you focus, she says.
With this in mind, Landesberg has designed the following six-step yoga sequence that can help soothe a busy mind while relaxing the body and mind Muscle soreness that can result from strenuous exercise or sitting for long periods of time. This flow targets areas of the body that many people may experience chronic tightness—hips, back, neck, shoulders, legs, and buttocks—in a position that puts you on (or close to) the floor to help you literally feel grounded . The sequence ends in a particularly calming pose — legs up the wall — that requires little effort and offers “complete calm and relaxation,” Landesberg said.
You don’t need to be an experienced yoga practitioner to complete this sequence; it’s meant to be accessible to a wide range of people. You can do this routine at home and any time of day, but Landesberg recommends doing it at night because it focuses on lowering your energy levels and bringing you into a calm state. “It’s unreal to do it before bed,” says Landsberg.In fact, you can do most exist bed.
what do you need: Sturdy wall or door, get legs up in wall pose. The rest of the poses are done using only your body weight! You may need a comfortable yoga mat.
- baby pose
- cat cow
- puppy style
- thread a needle
- Figure four
- legs on wall
Take 5 to 10 breaths in each pose, or longer if you prefer, before moving on to the next pose. Do all poses at once.
Demonstrating the following action is Jessica Rihar (GIF 1 & 3), plus size yoga instructor (200-HR) and strong advocate for all body fitness/wellness; Shauna Harrison (GIF 2 and 4), Bay Area trainer, yogi, public health scholar, advocate and columnist for oneself; Gael Baranda Rivas (GIF 5), Certified Group Fitness Instructor, Functional Strength Coach, Pilates and Yoga Instructor, National and International Fitness Host; and Nicky Pebbles (GIF 6), Personal Trainer for Special Populations in New York City.