5 yoga poses for relaxation


2 minutes

03 August 2021

Yoga teacher Megan Sanderson guides us through a calming, six-minute yoga sequence, perfect for unwinding at the end of the day.

Stretch out, breathe deep and reconnect with yourself. Yoga can be an excellent way to soothe your mind and body at the end of a long day and prepare yourself for a good, rejuvenating sleep.

Yoga can help you strengthen your muscles, release muscle and joint tension, and improve your flexibility.1

Through its focus on deep breathing, it can also help calm your mind, reduce stress, anxiety and fatigue, and boost your overall feeling of wellbeing.1

Here, Megan shares a simple yoga sequence to help you relax and unwind.

Exercise safely. Before starting a new exercise routine, it’s a good idea to check in with your doctor, especially if you have any existing injuries or health issues.

Young woman practising cat and cow pose in yoga

1. Cat-cow

  • Find your way onto all fours in a tabletop position, with your shoulders directly over your wrists and your hips directly over your knees.
  • As you inhale, let your belly dip towards the mat as you lift your chest and head.
  • As you exhale, round your back up towards the ceiling through the shoulder blades, feeling like you’re pushing the floor away with your hands.
  • Continue to flow through these two positions for five to 10 full breaths.
Young woman practising butterfly pose in yoga

2. Butterfly

  • Sit with the soles of your feet together, allowing your knees to be out wide. Sit tall and feel long through the spine. Take a breath in.
  • As you exhale, fold forward over your legs, bowing your head down.
  • Stay in this position for five to 10 full breaths.
Young woman practising waterfall pose in yoga

3. Waterfall

  • Lie down on your back. You might like to place a cushion underneath your lower back for support.
  • Inhale and lift the legs up, soles of the feet facing up towards the sky.
  • Stay here for five to 10 breaths.
Young woman practising bridge pose in yoga

4. Bridge

  • Stay lying on your back and bring the soles of the feet down to the floor. Keep your heels within fingertip reach.
  • Inhale and push your hips up towards the sky. You may like to clasp your hands underneath you for a deeper stretch. Tuck the chin into the chest.
  • Hold for five to 10 full breaths.
Young woman practising child's pose in yoga

5. Child's pose

  • Kneel on the mat, either with your knees together or spread out wide.
  • Fold forward over your knees, stretching your arms out long, and rest your forehead to the floor.
  • Stay resting here for five to 10 full breaths.
Young woman kneeling on a yoga mat.

To finish your practice, come to a comfortable sitting position and gently close your eyes. Take a deep breath in and out before opening your eyes and returning to your day or evening.

Extras cover to support your health

With benefits for things like physio, remedial massage, psychology, nutrition and more, HBF extras can help support your wellbeing.

Find out more

1Pilates and yoga – Better Health Channel

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This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.