Try these yoga poses at home when you cannot make it to a guided practice.
Nobody can make it to the yoga studio all the time, but that doesn't mean your practice should suffer. While many people find it difficult to do yoga without instruction, there are some go-to postures that will help you rejuvenate yourself and are safe and easy to do on your own.
So roll out your mat in the bedroom and devote a couple of minutes to these postures. You'll feel better for it, especially after a long day of work.
This incredibly restorative inversion really doesn't take much. Stand with your feet hip width apart and slowly fold your body until your hands touch the floor. If it feels good, cross your fore-arm and hold your opposite elbow. Make sure your head and neck are relaxed, as these are the places where we tend to hold a lot of tension. Breathe deep and slowly swing back and forth.
2. Downward Facing Dog
A great transition from ragdoll, this old favourite just requires you to walk your hands forward until your knees are directly below your hips and your hands are slightly forward of your shoulders. Turn your toes under and spread your palms, gripping the mat firmly with your fingers. You can start with your knees bent and heels lifted, but work toward lowering them. Make sure to breathe deeply throughout. Stay in the pose for one to three minutes.
3. Cobra Pose
Come forward from downward facing dog until you are lying face-down on the mat. Plant your hands firmly under your shoulders, and hug your elbows back toward your waist. Press the tops of the feet, thighs and pelvis into the mat and slowly push up. Roll the shoulders back and down, puffing the ribs out as you do. Feel this invigorating stretch liven up your spine.
4. Child's Pose
A great place to finish, come to a kneeling position to get into child's pose. Touch your big toes together, separate your knees to hip distance and fold your torso over your thighs. Lay your hands on the floor alongside your torso, palms up, and let your shoulders sink onto the floor. As always, make sure to breathe deeply throughout, and feel free to stay here for 30 seconds or longer.