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5 Yoga Poses to do after a Long Day

As much as I LOVE yoga (and I really bloody do, obvs!), there are still those days when I get home from work feeling like I don’t have anything left in the tank. After some shifts, I’m just happy if I can muster up enough energy to shower, eat, and crawl into bed, let alone do anything physical or more time-consuming. However, I’m now at that stage in my yoga journey where I absolutely know that if I can somehow find the motivation to get on my mat, I’m simply going to feel better after even just a little practice.

A yoga practice doesn’t always have to be 60-90 minutes, it can be as little as 5 mins, or it can be however long (or short) you want it to be; just make some time, any time, for your mind, body, and soul, and you will soon feel the benefits.

Still struggling to unroll that mat? Let VetYogi make it easy for you with a mini sequence perfect for just before bed, or to help you rise and shine into the next day. Here’s 5 beginner but oh-so-beautiful postures to help you to breathe, relax, and unwind…

1). Begin in EXTENDED CHILD’S POSE (UTTITHA BALASANA)

Take a few moments to relax the hips, heart space, and forehead to the mat, and just breathe. Try to be present in the moment, not distracted by the events of the day. Focus on the breath instead of the thoughts.; use this time to connect with your mind to your body and breath. Stay for 1-5 minutes. (VetYogi Tutorial: Extended Child’s Pose: Foundation Yoga Pose Series)

 

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2). Come up onto all fours and take several rounds of CAT-COW (MARJARYASANA-BITILASANA). Inhale into cow and exhale into cat, allow the movement of the spine to flow with the breath. Mix it up by moving in circles or figures-of-eights, or keep it simple to give the back what it needs and ease tension from the body. Do 5-15 rounds. (VetYogi Tutorial: Cat-Cow: Animal Yoga Pose Series)

 

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3). Tuck the toes, bend the knees, and lift the hips up and back into DOWNWARD-FACING DOG (ARDHA MUKHA SVANASANA). Feel the whole body experience of this pose as the arms stay strong and steady, the spine lengthens, the hips push up and back, and the legs stretch allowing the heels to release down to the floor. To start with this pose can feel like hard work, but the more you practice, you more you will begin to feel its restful side. Breathe! Stay for 1-3 minutes. (VetYogi Tutorial: Downward-Facing Dog: Animal Yoga Pose Series)

 

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4). Bring the feet to meet the hands and step forwards, coming upright to standing. Take TREE POSE (VRKSASANA) and feel balanced as a strong and solid lower body foundation allows you to be easy and breezy with the upper body. Draw energy up through the arches of the feet to the crown of the head and tips of the fingers, and remember to relax the face and smile! Stay for 1 minute or as long as you can, and then switch standing legs and repeat on the other side. (VetYogi Tutorial: Tree: Foundation Yoga Pose Series).

 

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5). Finally, come to lying on your back in RECLINING BOUND ANGLE POSE (SUPTA BADDHA KONASANA) and surrender the body down into the mat. Bring the soles of the feet together, release the hips by allowing the knees to gently fall open, and let those shoulders and the spine snuggle down into the ground. Make the breaths you take here the longest and smoothest ones of the day. Stay for 1-5 minutes. (VetYogi Tutorial: Reclining Bound Angle Pose: Foundation Yoga Pose Series).

 

Supta baddha konasana with Madam

 

If you enjoyed this mini sequence, or know someone who would, please feel free to share it with your friends and colleagues. Namaste!

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