Child's pose is a very relaxing and grounding pose, and it alleviates lower back pain, says Alexandra Pony, yoga instructor and therapist.
Follow her directions:
1. Start in a seated kneeling position and bring your big toes together while keeping your knees roughly hip-width apart.
2. Hinge from your hips, keeping your spine elongated, and gently extend your body forward to rest your lower abdomen on the inside of your quads/inner thighs.
3. Your hands can either extend out in front of you with palms facing down or behind you with palms facing up, whichever is more comfortable.
While in the pose, take a "big, beautiful Buddha belly breath in," Pony says, and a deep exhale out to calm the body. If you want, focus on the point between your eyebrows -- your third eye -- to find a deeper connection within yourself and feel more grounded.
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Standing Forward Bend
This pose incorporates subtle swaying and breath. You'll notice the sensation of your spine and hamstrings elongating, says Catherine Tingey, a Santa Monica, Calif.-based yoga instructor and meditation teacher.
Try her step by step:
1. Stand with your feet touching or slightly apart with your toes facing forward.
2. Bend forward from the hips and reach the top of your head toward the floor with your knees slightly bent. It's OK if your hands don't touch the floor.
3. Grasp opposite elbows and begin to sway slightly to the right, then left.
4. Breathe and feel the backs of your legs opening.
While you're swaying, "allow gravity to wash over your back like a cascading waterfall, bringing you deeper into the pose," says Tingey. Finally roll up slowly, one vertebra at a time, with the head last.
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Corpse Pose
Corpse pose may look like a nap, but it actually allows you to quiet your thoughts and feel your body melting into the floor. This position is most beneficial in a warm and quiet room, says Tingey.
To feel rested:
1. Lie on your back with your legs and arms slightly apart.
2. Bring your shoulders down away from your ears and elongate your body.
3. Close your eyes and picture your whole body relaxing. Feel how heavy the back of your body is, while the front of your body opens.
4. Maintain stillness.
Your mind will most likely be filled with thoughts, so focus on either your breath or repeating a mantra. Tingey suggests repeating silently in your head, "I let go."
In the mood for something a little more high energy? Check out these trendy workouts.
Let's address the Ganesh (err, elephant) in the room. You wear yoga pants regularly. But you actually practice yoga...maybe...once or twice a month? For busy women everywhere -- no matter how much you love the calm feeling after an hour and a half of breathing, stretching, and focusing -- it's tough to squeeze in a yoga class as frequently as you'd like.
But it is possible to incorporate more balance in your life, even when you don't have time to dedicate to a full yoga class. My goal is to set aside 5 to 10 minutes to stretch and breathe during my day -- whether that means waking up a few minutes earlier, carving out time while dinner's in the oven, or heading to the mat before bed. So I've put together a list of simple do-at-home yoga poses that are great for relaxing your tired body and mind.
Yoga newbies can also give these poses a go. Just focus inward on your breath or play some relaxing music, and you'll be ready to de-stress and de-toxify from all that crazy stuff going on in your life.
