5 Restorative Yoga Poses To Try After A Long Day

Taking some time out for self-care can be just what you need after a stressful day and practicing yoga is a great way to check-in with yourself mentally, emotionally and physically. The best part? You can do it right from the comfort of your own home.

There's a good reason so many people turn to yoga — in addition to increasing flexibility, strength and balance, the National Centre for Complementary and Integrative Health in the US has pointed to a number of benefits a regular yoga practice can have on your overall wellbeing, including stress management.  While further research is needed on the impacts of yoga on stress, one systematic review pointed to positive effects on stress relief while a controlled clinical trial found participants who practiced yoga experienced a reduction in stress.

Restorative yoga practices are great for resetting after a long day and include poses you typically hold for extended periods of time — here are five poses you can try today to help release tension in your body.

Try this yoga sequence after a long day

If you lead a fast-paced lifestyle, including restorative yoga in your routine might help to relax your body and mind.

All you need for this sequence is a yoga mat and some comfortable clothes. You can also use a pillow or rolled-up towel for support during some of the poses. 

It's a good idea to have a blanket close by to keep yourself warm, as you may notice your body temperature drops as you begin to relax. 

Child’s Pose

As soon as you enter this pose you should feel a sense of ease and relief — it’s your opportunity to let go of the day, focus on your breath, and relax. 

Start in the centre of your mat on all fours — ensuring that your shoulders are stacked over your hands and your hips are over your knees, toes untucked.

Draw your glutes towards your heels and lower your torso towards your thighs. Extend your arms along the mat, resting your head on the mat between your arms. Create space between your shoulders and ears by drawing your shoulder blades down and back. 

Hold this position for three to five minutes, continuously breathing in and out through your nose.

Legs-Up-The-Wall

According to Michigan Medicine in the US, elevating your legs can help with circulation and improve blood flow to the rest of your body. This pose can also help reverse any stiffness or soreness that comes from sitting or standing all day.

Begin in a seated position with your right side up against a wall and your legs extended along the base. Rotate your torso down towards the mat and sweep your left leg up the wall, followed by your right. You should now be lying on your back with both legs extended up the wall and in line with your hips. You can use a pillow or towel under your hips for support.

Rest your arms in a comfortable position on either side of your body. 

Hold this position for three to five minutes, continuously breathing in and out through your nose.

Reclining Pigeon

Reclining Pigeon can be great for releasing some of the tension in your muscles. It is especially good if you have been training hard, as it opens up your hips and stretches your Iliotibial (IT) Band  — something which can help prevent knee pain from occurring. 

Start by lying on your back on a yoga mat. Bend both knees, draw your feet halfway in towards your glutes and place them on the mat. Release and turn out your left leg and rest your ankle on your right leg, just above your knee. Release your arms and place your hands on the back of your right thigh and draw your knee into your chest.

Hold this position for two minutes, continuously breathing in and out through your nose. 

When you are ready, carefully release and repeat this pose on the opposite leg.

Reclining Bound Angle

This is a great hip-opening pose, especially if you sit at a desk all day. The beauty of this pose is that you can close your eyes, place a blanket over you and try to clear your mind as you focus on your breath. 

Lie down on your back with your legs extended in front of you. Place your arms by your sides and turn your palms upwards. 

From this position, draw your feet halfway in towards your glutes and place them on the mat. Gently bring the soles of your feet together and use your outer thighs to draw your knees towards the mat. To deepen the stretch, you can extend your arms above your head with palms facing upwards. 

Hold this position for as long as feels comfortable, continuously breathing in and out through your nose.

Corpse Pose

The goal of this pose is to calm your mind by focusing solely on your breath. This makes it especially beneficial on the days you feel emotionally drained. 

Lie down on your back with your legs extended in front of you and allow your feet to gently roll outwards. Place your arms by your sides and turn your palms upwards. Close your eyes, bring your attention to your breath and find a place of full relaxation.

Hold this position as long as it feels comfortable, continuously breathing in and out through your nose.

Try yoga today

It’s amazing how good it can feel to move your body through yoga and get your inner energy flowing. 

If you want to incorporate regular yoga into your routine you can continue your practice with one of the at-home yoga programs in the Sweat app.

What is your favourite pose? Tell us in the comments!