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Calming Yoga Poses For Tough Days

Calming Yoga Poses For Tough Days

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Calming Yoga Poses For Tough Days
Calming Yoga Poses For Tough Days

Sometimes when life gets tough, the best thing you can do for yourself is put on some quiet music and move through a soothing yoga flow to help release the tension in your body. Yoga can have an incredible impact on your overall wellbeing. In addition to increasing flexibility, strength and balance, there are a range of possible emotional benefits that can accompany a regular yoga practice.

While various forms of yoga exist, gentler practices are especially great for those days when we are feeling a little vulnerable. This is often referred to as restorative yoga and poses are usually held for extended periods of time (sometimes up to several minutes per pose). 

You might not feel the same physical impact as a HIIT workout but restorative yoga can be a beautiful balance to a fast-paced lifestyle and exercise regime. It can help to relax your body and mind, as well as release tensions that may exist within your body. 

What do I need?

All you need is a yoga mat and some comfortable clothes. If you like, you could also use a medium-sized pillow or rolled up piece of clothing to support yourself in some of the poses. You can also place a blanket over you in some of the poses, to increase a sense of comfort and to keep your body feeling warm.

Child’s Pose 

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-A-Wall

Legs-Up-A-Wall

This pose helps to get your circulation going and has a range of other benefits. It can alleviate lower back pain and 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.

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

Often difficult times can impact the way we carry ourselves, which is why 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.

Sweat yoga matSweat yoga matSweat yoga mat

Reclining Bound Angle

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 (as pictured). 

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

Corpse Pose

Corpse Pose

This position brings much-needed rest for your body, especially on those days where you feel emotionally drained. The goal in this pose is to calm your mind by focusing solely on your breathing.

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 feels comfortable, continuously breathing in and out through your nose.

It’s amazing how therapeutic it can be to move your body through yoga and get some of that inner energy flowing. If you want to incorporate a regular yoga flow into your routine and reap even more benefits of this practice, try out BAM (Body And Mind), the yoga program available in the SWEAT app.

Are there any yoga poses that help you to feel more balanced? Let us know in the comments below!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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