Many of us spend a large part of our days to sit. Commuting, working at a desk and scrolling on our phones. Without realizing it, we get up from whatever task we were doing and feel the tension that has built up in our body and mind.
Although exercise is essential for our physical, mental and emotional well-being, it is not always realistic to exercise regularly or go to the yoga studio. The good news is that even short exercises, especially if done with some consistency, can make a meaningful difference in your life. A few stretches in bed, a walk on your lunch break, a short yoga class – it all helps to move your body and be a little less sedentary.
25-minute yoga practice to relax after work
This exercise is designed to help you release stiffness in the body and relax from the day, creating a clear and gentle transition into your evening. You’ll stay close to the ground as you practice soothing and soothing stretches, all with different options available so you can tailor the exercise to your needs. This is also a time to pause, breathe and let go of the workday.
So when you’re ready to hit your mat and let go of the day, put on something comfortable and enjoy this calming practice. Come as you are.
1. Seated neck stretches
Get into Easy Pose or another comfortable sitting position. Inhale and lift your chin towards the ceiling. Exhale and lower your chin to your chest. Repeat that a few times. Tilt your head to the right and pull your ear toward your shoulder. Stay here or extend your left arm to the side. Breathe here. Return your head to the neutral position and lower your arm. Repeat on the other side.
Place your fingers behind your head with your elbows out to the sides and lower your chin to your chest (avoid pulling on your neck). Exhale as you draw your navel toward your spine and round your back. Inhale as you stand up straight and arch your back, pulling your elbows back slightly. Repeat that a few times.
2. Seated spinal twist
Exhale as you turn to your left side, place your right hand on your left knee and your left hand on your hip or the mat behind you. Breathe here. Inhale as you reach your left arm toward the ceiling and lean to the right. Take a few breaths here. Lower your left hand to your right knee so that your arms are crossed and folded forward. Repeat on the other side, placing your left hand on your right knee.
3. Windshield wipers
Bring your feet to the mat with your knees bent. Pull both knees to the right side and then to the left. Repeat a few times.
4. Half butterfly pose
The next time your wipers take you to the right side, lower your legs to the mat and pull your feet closer to you. Inhale and reach your arms toward the ceiling, then exhale as you walk your hands forward. Breathe here. Inhale and roll up.
Pull your right foot toward you and extend your left leg to the side. Walk your hands forward and lower your forearms to the mat if comfortable. Breathe here. As you inhale, walk your hands back to your body. Press your right hand into the mat behind you and lift your hips off the mat, reaching your left arm toward the ceiling. Exhale as you lower your hips back to the mat.
Repeat the windshield wipers a few times, then lower your legs to the left and repeat the above stretches on the other side.
5. Inverted table top
Sit with your legs bent, your feet on the mat and your hands behind your hips, with your fingertips pointed toward your body. Exhale and press your hands and feet into the mat and lift your hips into the inverted tabletop position. Look forward or at the ceiling. Breathe here. As you exhale, lower your hips back to the mat.
6. Bound Angle Pose
Pull the soles of your feet together. Inhale and lift your chest. Exhale and bend forward, holding your ankles or feet in the bound corner pose. You can stack your fists together and rest your forehead on them. Breathe here.
7. Kneeling hip circles
Get on your hands and knees. Spread your fingers wide and make sure your shoulders are stacked over your wrists and your hips over your knees. Make circles with your hips so that your shoulders move in front of your wrists and then your hips move toward your heels. Repeat in the other direction.
8. Child’s pose
Lower your hips toward your heels. Place your forearms together and rest your forehead on them, or straighten your arms and lower your forehead to the mat or a block in child’s pose.
9. Camel Pose Variation
Kneel on the mat and gently press your hips forward with your arms in a cactus position. Exhale as you lower your arms down and clasp your hands behind you. Or grab one wrist with the other hand if that’s more comfortable. Inhale this Camel Pose variation. Once you have your wrists clasped, switch so that the other hand clasps the other wrist. Then let go.
10. Crocodile pose
Lie face down on the mat and rest your forehead on your forearms. Press the tops of your feet into the mat. Breathe here. Stay here or bend your knees and pull your feet back and forth like an upside-down windshield wiper.
11. Cobra pose
Press your hands and the tops of your feet into the mat as you lift your chest. Keep your arms bent in Cobra Pose. Breathe here. Gently move your chest back and forth if comfortable.
12. Preparation for one-legged bow pose
Lie face down on the mat and rest your forehead on your forearms. Bend your right leg and pull your heel toward your right glute in Bow Pose Prep. Stay here or, for more sensation, grab your foot with your right hand while your forehead rests on your left forearm. Inhale here and then switch sides.
13. Puppy pose
From your hands and knees, walk your hands forward and lower your chest and chin toward the mat in Puppy Pose. Breathe here. You can walk your hands back to your body to come out, or lower to your stomach to get into Cobra or Upward-Facing Dog before returning to your hands and knees.
14. Downward Dog Three-legged dog to low lunge
Press your hands and feet into the mat as you lift your hips toward the wall behind you in Downward-Facing Dog. (Or, if it’s more comfortable, you can do the next stretch from your hands and knees.) Inhale and lift your right leg behind you, then exhale and pull your right knee toward your chest as you plant your foot on the mat. Lift your chest upright and place your hands on your front knee in Low Lunge. Inhale and reduce the intensity by sliding your hips back; exhale and slide your hips forward to release into the stretch.
Return to your hands and knees or downward-facing dog and repeat on the other side. After practicing the Low Lunge on the other side, rest in Child’s Pose for a few breaths.
15. Bridge pose
Lie on your back with your knees bent and your feet on the mat. Rest your arms at your sides with your palms facing down. Exhale as you press your feet into the mat and lift your hips into Bridge Pose. Take a few breaths here and then lower your hips back to the mat.
16. Reclining Cow Face Pose
Cross your right leg over your left leg. Stay here if it’s a good enough stretch, or pull both knees toward your chest and grab your shins or ankles with your hands as you pull your feet apart into Reclining Cow Face Pose. Breathe here.
17. Supine spinal twist
From the Reclining Cow Face Pose, lower your knees to the left side while keeping your shoulders on the mat. Pull your arms into a cactus position. Breathe here. Then pull your knees back to center and repeat the Reclining Cow Face Pose and the Reclining Spine Twist on the other side, with your left leg crossed over your right leg.
18. Wind Relieving Pose
Hug both knees to your chest and grab your shins with your hands.
19. Savasana
Relax your arms and legs on the mat in Savasana. Stay here as long as you need.
After you’re done with the exercise, consider taking some time to think about how you’re feeling, and maybe even journal about it. If it has helped you, try incorporating it into your daily or weekly routine and notice how it supports you over time.
#work #yoga #practice #liberation