![]() ![]() Pull your right knee toward your chest and wrap your yoga strap or towel around your foot (b). How to: Lie on your back with your knees bent and your feet on the floor (a). “It’s great if you’re an athlete or suffer from fatigued legs.” You’ll need a yoga strap, towel or blanket to do this hip-opening pose. Guilty of sitting for hours on end? “This pose helps release the hips, hamstrings and calves after a long day,” Budig says. It helps relax our mind and ease tension in your legs and thighs, while also creating more awareness in the breath. Supta Padangusthasana is both an active and restorative pose. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) RELATED: 5 Lower Back Stretches to Relieve Stress NowĤ. Hold this position for a few slow, controlled breaths. Place your arms on the floor at your sides with your palms facing up. You can use an extra folded blanket or pillow to support them (c). Bring the soles of your feet together out in front of you and open your knees to the sides. In a seated position, slowly lower your body towards the folded blankets (b). How to: Place a small stack of folded blankets or a pillow behind you (a). And who doesn’t want to hit the hay thinking happy thoughts? It’s a rather vulnerable pose, so it’s a fantastic place to practice telling yourself you’re exactly where you need to be.” Budig says. If you add a bolster and props, you get a gentle heart opener as well. (If you’re not familiar with chakras, they’re points in the center of your body that control your energy.) According to Budig, “This pose is a fantastic way to externally rotate your hips and aid in flexibility. Supta Baddha Konasana is the ultimate chakra-clearing position after a long, stressful day. Reclining Bound Angle Pose (Supta Baddha Konasana) RELATED: The 7 Body Benefits of Downward Doggingģ. As you inhale, slightly lift your torso, and as you exhale, release your body deeper into the forward bend, letting your head and neck hang. If you’re not able to touch your feet, cross your forearms and hold opposite elbows with your hands (c.) Count at least six breaths, creating awareness to each inhalation and exhalation. Keep your knees straight as possible and bring your palms or finger tips to the floor in front of or on the sides of your feet. As you move your torso down so your hands meet your feet, make sure there’s open space between your torso and your knees (b). ![]() How to: Stand tall with your feet straight in front of you, heels firmly on the floor, and hands at your hips. “This often means the hamstrings are too tight for a straight leg version, and then you’d lose the benefit.” ![]() “Make sure to keep a small bend in the knees if you feel discomfort in the lower back,” Budig advises. Not only does a forward fold help relieve tension in the hamstrings, calves and hips, the inversion helps us slow down, calm our mind and re-balance our senses from being upright all day. Uttanasana, a simple forward fold, will kick off your nighttime yoga practice by easing your body and mind. RELATED: 8 Things Experts Wish You Knew About Yoga 5 Yoga Poses to Sleep Better, Stat ![]() Kathryn Budig, celebrity yoga instructor and author of Aim True, says, “Yoga connects you to your breath, which can trigger your parasympathetic system, and tells your system it’s time to unwind.” But first, set the sleep scene: Clear your bed, shut off all electronics, light a candle or two, and break out some soothing aromatherapy oil. Yoga’s meditative elements can help you tune out everyday stresses, calm the mind, and create awareness to the breath - all of which help you fall asleep faster and sleep better throughout the night. By incorporating a few key yoga poses into your sleep ritual, you can catch some serious zzz’s. If counting sheep or sipping that cup of chamomile isn’t doing you any favors, you might want to consider downward dogging your way to REM. With approximately 70 million Americans suffering from chronic sleep problems, it’s clear that most of us need to evaluate our nighttime shutdown routine. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |