4 yoga poses to make you feel more rested
Having trouble feeling rested? You are sleeping your 7-8 hours, you stopped using devices before bed, you have even thought about cutting down on caffeine, if it wasn't because you seem to need it during the day. Why is it that we feel so tired?
It might have something to do with energy flow. Think of your body and energy levels as a phone’s battery. The more you use your phone, the faster the battery drains. Doesn’t matter if you charge it all night, activity levels will most likely deplete it sooner than you think. Now think about yourself and your daily activities, how much time do you spend on the go (physically or mentally) vs. how much time do you spend resting?
We are not saying you should nap every 3-4hours, but how about taking 10mins to do a bit of stretching? Getting your body moving and energy flowing can have a huge impact on your energy levels and mental wellbeing. With this in mind, we’ve put together our favourite four yoga poses that can help you feel more rested after just a few minutes.
Wide-Legged Forward Bend Pose (Prasarita Padottanasana)
You don't need to be super bendy for this one! Forward bends are a great way to stretch both your upper and lower body. More specifically though, this pose strengthens and stretches the inner and back legs and the spine, relieving mild backache. It also helps you calm your mind and ease upper back tension.
How to do it:
Stand up tall and walk your feet out wide, turn your toes out slightly.
Put your hands on your hips and fold forward, hinging at the hips. Make sure to keep your back elongated and your chest open.
Bring your hands to the mat directly under your shoulders. Soften your knees in order to release your head and neck. If you feel your back rounding come up a little bit
To come out of the pose, put your hands back on your hips and slowly roll up to a standing position.
Optional: depending on your comfort level, you can always do this pose without having your legs out wide, and instead keep your legs together.
Sphinx pose
This is a great starter backbend pose. Backbends are great for opening your chest, releasing any tension in your neck, back, shoulders and chest, and it also helps to improve your posture. The Sphinx pose strengthens the spine, and stimulates the abdominal muscles, helping to relieve stress at the same time. It is a great beginner pose as you can work your way into the pose depending on your level and flexibility.
How to do it:
Lie flat on your stomach.
Place your hands by your shoulders and your elbows tucked by your sides
Then begin to lift your chest by drawing your shoulders down your back and pressing your forearms down. Look forward and allow your chin to drop slightly.
To come out of the pose bring yourself slowly down and release your arms to your sides.
Child’s pose (Balasana)
This is one of the most basic poses in yoga, yet it has so many benefits! As a resting pose, it quiets the brain and reduces stress and anxiety, while benefiting our nervous and lymphatic systems.
How to do it:
Start by kneeling on your mat with your legs together, sitting on your heels.
Bend forward towards the ground with your chest touching your thighs and forehead touching the ground.
Let your arms drape by your sides, with the palms facing up
Optional: for a deeper stretch in the hips you can always try a wide legged child’s pose, where you position your knees a little wider than your hips in the first step and instead of keeping your arms by your sides, you reach forward.
To come out of the pose, push yourself back to the starting kneeling position.
Reclined goddess pose (Supta Baddha Konasana)
This pose, also known as Reclined Bound Angle Pose, is a great hip opener and excellent for relaxing your mind and body. As a restorative pose, you should be as supported and comfortable as possible - add bolsters or blocks to support your back or knees if necessary or if you have injuries.
There are many benefits to this pose. Beyond relaxing and quieting the mind, it also opens the inner thighs, groin and hips. The group of muscles called the hip flexors get tight when you spend a lot of time sitting, which we all do if we work at a desk. It also stimulates the heart and improves general circulation and can even help relieve symptoms of stress, depression and menstruation.
How to do it:
Start by lying flat on your back.
Bring the soles of your feet together so that they touch, bending your knees.
Bring one hand to your heart, one hand to your belly and close your eyes.
Optional: Reach your arms overhead and allow your right palm to rest in your left hand or hold onto your elbows. Breathe deeply.
To come out of the pose, bring your hands to your knees and slowly push your knees together
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