Making the transition from the weekend to the working week is sometimes more difficult than it appears. Between the useless attempts to establish a work-life balance and taking a moment to enjoy playing live casino, it may feel hard to appreciate the start of a fresh week.
Although the concept of self-care is appealing, making the effort to do a few yoga postures for stress release before bed is an activity that both your heart and soul will appreciate. Allow any bad feelings to flow away, including worry, nervousness, and tension, as well as stiff muscles, clenched teeth, and overall discomfort.
Marichi’s Pose
Begin your exercise with a complete back twist. To begin, take a deep breath and sit upright on the floor, both legs out in front of you. Exhale and wrap one knee over your chest. Inhale deeply, focusing on anchoring the sitz bones to the floor and maintaining your back straight; it might help to visualize a cord extending from your pelvis to the crown of the head. Breathe and bend your core muscles such that your elbow goes around your knee. Look over the opposing shoulder. Push the elbow around the outside of the knee for a greater stretch. Inhale and feel your spine lengthen even further. Exhale and come back to the center. Repeat on the other side.
Revolved Head-to-Knee Pose
Continue to sit on the floor. Position your legs in the configuration of a V in front of you. Bend the right leg and press the right thigh into the floor, enabling the sole to land on the inner of the left thigh. Breathe; reach the right arm out and up toward the extended leg, then the left arm out again and up toward the right foot. Take a breath and relax more into the stretch, paying special attention to maintaining the left hip on the ground. Hold here for a moment or two to really feel the chest stretch. Rep on the opposite side.
Supine Twist
Rest flat on your back, legs comfortable on the floor, hands facing up, fingers extended. As you lie in this posture, inhale and try to anchor your vertebrae into the ground. Exhale and bring your knees up to your chest. Inhale and stretch the left arm wide out to the left to welcome the left knee only with the right hand. Exhale and let gravity extend the stretch by relaxing the tummy and legs. Take a few deep breaths, giving the stretch even further. Inhale, engage your core muscles, and draw your knees into your chest. Repeat on the other side. Allow your feet to fall to the floor as you exhale.
Supine Pigeon
Begin with your back completely stretched on the floor, your knees bent, and your feet straight on the ground. Inhale and draw your heels in toward your sitz bones. Exhale and raise the left heel off the floor by crossing the right ankle well over the left knee. Inhale and raise both arms to gently support the left knee. Exhale while pulling the left knee into the chest, keeping the head and shoulders anchored to the floor. Take a couple of deep breaths. Exhale and place both legs on the floor. Repeat on the opposite side.
Locust Pose Variation
Turn onto your tummy and stretch your legs, keeping your feet hip-width apart. Exhale and stretch your arms straight over your head, palms facing inward, along the floor. Inhale, then extend your arms and legs and raise them off the floor. Reach through your limbs, forcing your pelvis into the floor, strengthening your core, and stretching your lower back and chest. While taking eight complete breaths, concentrate on extending your body up and then out. Exhale slowly as you lower your body straight to the ground. After a few breaths, repeat the stance three times more.
