Blog article

5 yoga poses for relaxation

By HBF
1 MINUTE
3 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.

Woman doing yoga cat and cow pose

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.
Woman doing yoga butterfly pose

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.
Woman doing yoga waterfall pose

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.
Woman on yoga mat

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.
Woman doing yoga childs pose

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.
Woman doing yoga seated rest

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.

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1Better Health Channel - Yoga explained

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.

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