Fitness
8 yoga exercises to help you unwind after a big day
Photography, Bruno Petrozza/C. Makeup, Nathalie Dodon.
Fitness
8 yoga exercises to help you unwind after a big day
At a time of year when stress runs high, it’s important to take the opportunity to find a moment for yourself that has lasting effects. This 8-step yoga flow is sure to bring you that much-needed relaxation so you can keep handle everything the holidays throws at you.
Puppy pose
From tabletop position, extend your arms forward and place your forehead on the floor. Draw the belly in and lengthen through your spine. Keeping the arms engaged, pull your hips back toward your heels and stretch through the front of the body. Breathe deeply and hold this pose for 1 to 2 minutes.
Supported reclined butterfly pose
Roll up two small blankets or towels. Lie on your back with knees bent and feet flat on the floor. Gently allow your knees to fall to the sides, connecting the bottoms of your feet. Place a rolled up blanket under each knee for support. If necessary, move your feet away from the pelvis for a gentler stretch. Breathe deeply and hold this pose for 3 to 5 minutes.
Half frog pose
Lie on your stomach and turn your head to the right side. Bend the arms at shoulder height and place your palms on the floor. Slide the right knee toward the right elbow. Hold this pose for 3 to 5 minutes. Repeat on the left side.
Cat and cow
In tabletop position, place the wrists directly under the shoulders and knees directly under the hips. Inhaling, slowly drop your belly toward the floor and lift your chin and chest. Gaze straight forward and draw your shoulders away from your ears. Exhaling, round through your spine and draw the belly in. Drop your head and gaze down without tucking your chin to chest. Repeat this sequence 5 to 10 times.
Reclined spinal twist
Lie on your back and extend the arms out to the sides, palms up. Draw the knees in toward the chest and allow the legs to fall to the right side, turning your head to the left. Hold this pose for 3 to 5 minutes. Repeat on the other side.
Child's pose
From a kneeling position, sit back on your heels, knees mat-width apart and big toes touching. Extend your arms forward and place your forehead on the floor. For a more restorative posture, place a blanket or foam roller between the heels and buttocks. Hold this pose for 2 to 5 minutes.
Supported fish pose
From a seated position, legs bent in front of you, feet flat on the floor, place a rolled up blanket behind you horizontally across the mat. Holding the backs of your knees, lift your legs to a 90-degree angle and lie back on the blanket (adjust positioning, if necessary, to ensure the blanket sits just below your shoulder blades). Open your arms straight out to the sides, palms up, and extend the legs. If you feel discomfort in your lower back, keep your knees bent. Hold this pose for 5 to 7 minutes. To release, bring your chin toward your chest, grab the backs of your thighs and roll up to a seated position.
Savasana
Lie on your back, arms resting alongside your body, palms up. Extend your legs and place them slightly wider than hip-distance apart. If necessary, place a rolled up blanket under the knees to reduce tension in the lower back and hamstrings. Hold this pose for 5 to 8 minutes.
Marie-France Pellerin is a yoga, pilates and meditation instructor. For more exercises, visit her virtual studio, Namasté & Coco Latté. namastecocolatte.com | @mfpellerin
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