If you are looking for lazy yoga, this is it. All of these poses are done fully laying down on your back, without much effort. Great for just before you get into bed.
Hold each of these poses for about 3 minutes. If feeling any pinching pain or discomfort, ease out of the pose.
1. Reclined Butterfly – Lower down onto your back. Bring the soles together to touch, and drop the knees to the sides. Play with the distance between your heels and inner groin. Rest the hands on the belly or bring them overhead. Tuck the tail. Take the time at the start of this and each consecutive pose to get comfortable, find your edge, and be able to hold the pose.
2. Reclined Pigeon – After lifting the knees back up, cross the right ankle over the left knee. Push the right knee and thigh away. Draw the left knee in towards the belly. Keep the tailbone down. Use minimal arm strength to draw the legs in. After 3 or so minutes, uncross and repeat on the other side.
3. Banana Pose – Move the hips over to the right. Bring the head and shoulder over to the left. Walk the heels to the left as well. Bringing the arms overhead, hold opposite forearms. Optionally, wrap the right ankle over the left one. Keep pressing the right hip down. Ease out when time is up and switch sides.
4. Reclined Shoelace – With knees bent, wrap the right thigh over the left. Stacking the knees, before bringing the in. Use the hands to hold knees, shins, or feet – wherever is accessible without much muscular effort. Feet should be kicking away from one another. Don’t forget to do the other side.
5. Supported Bridge – With the feet on the mat, press and lift the hips. Slide a block (rolled blanket, cushion, or whatever you have) underneath the hips for support. Keep the feet on the mat in this gentle inversion, with hips higher than the heart. Surrender and soften into this supported pose.
Be sure to finish up with a savasana, or make your way into bed and go right to sleep from there.
These poses make up a 30 minute practice on my channel. For full cues check it out below.