You can relieve stress with these moves in the comfort of your lounge – you don’t even have to change out of your PJs. Do the moves as a sequence, flowing from one move to the next without resting, then repeat for a total of two rounds.
1. Downward-Facing Dog
Begin on all fours, knees hip-width apart, hands shoulder-width apart. Your hips should be in line with your knees and your shoulders in line with your wrists. Walk your hands a few centimetres forward, curl your toes under, lift your hips and straighten your legs.
Hold for about 30-60 seconds.
2. Knee To Nose
From downward-facing dog, lift your right leg into the air. Bring your shoulders over your wrists, keeping your arms straight, and draw your right knee tightly into your chest.
30-60 seconds per side.
READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”
3. Warrior I
From knee-to-nose, return to downward-facing dog, then step your right foot forward and lower into a lunge, keeping your left leg straight, your hips square and your left foot turned out. Now reach straight up with your arms shoulder-width apart. Rotate your upper arms inward to broaden your upper back. Elongate your neck and gaze forward. Return to downward-facing dog; repeat on the opposite side.
30-60 seconds per side.
4. Warrior II
From the repeat of warrior 1, rotate your pelvis to the right, opening your chest and extending your arms parallel to the ground. Your head should still be facing forward and your front knee should be directly over your heel. Return to standing; repeat on the opposite side.
30-60 seconds per side.
READ MORE: 5 Beginner Yoga Poses To Help You Sleep Better
5. Triangle
From warrior II, straighten your front leg and turn your head so you’re now facing right. Rotate each foot 90 degrees so your left foot is facing forward and your right foot is turned out. Reach your right hand to the floor outside your right ankle and extend your left arm straight up, following it with your gaze. Return to standing; repeat on the opposite side.
30-60 seconds per side.
6. Halfmoon
From triangle, look down and bend your front knee as you extend your front arm, bringing your fingertips to rest on the floor about 20cm in front of your toes. Lift your rear leg until it is parallel to the floor. Straighten your front leg and draw your left glute inward to open your hips. Lift your top arm straight up. Return to standing; repeat on the opposite side.
30-60 seconds per side.
READ MORE: The Best Yoga Flow For Relaxation
7. Seated Half-Fish
Begin seated, knees bent, feet flat on the floor. Keeping your left knee bent, rest your left leg on the floor so your left foot is next to your right hip. Cross your right foot over your left knee so it rests near your left upper thigh. Sit tall and reach up with your left arm as you inhale. As you exhale, drop your left arm to the outside of your right thigh, bending your elbow. Return to start; repeat on the opposite side.
30-60 seconds per side.
8. Child’s Pose
Sit on your lower legs with your knees and feet touching. Fold your torso over your thighs and rest your forehead on the floor. Lay your arms along your sides with your palms facing up.
Hold this pose for about 1-2 minutes.
Bonus Move! Side Crow
Take it up a notch, seasoned yogi! Add this experts-only move between seated half-fish and child’s pose.
Begin in a squat with your knees together, balancing on the balls of your feet. Twist your torso left, taking your right arm to the outside of your left thigh. Work your arm down your thigh to deepen the twist. Place your palms flat on the floor, shoulder-width apart, so your fingers point away from you. Lift your hips slightly and lean forward to bring your elbows over your wrists. Keeping your legs together, sweep your feet off the floor until your lower legs are parallel to the floor. Return to start and repeat on the opposite side.
30-60 seconds per side.
READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
