Yoga can be a very soothing way to tap into the nervous system, and tune in to both the physical and mental aspects.
These poses will stretch the whole body, all while sitting, lying or close to the ground. No strenuous poses needed.
Hold each pose for about 5 breaths.
1. Child’s Pose – Start kneeling, with the big toes together and the knees wide. Press the hips back towards the heels. Walk the hands forward, lengthening out and folding to bring the head down.
2. Puppy Pose – Lift up to all fours. Narrow the knees so they are under the hips and separate the feet in line with the knees. Walk the hands forward, keeping the hips lifted this time. Melt the chest down, resting on either the chin or the forehead.
3. Sphinx – Slide onto the belly. Extend the legs back behind you, pointing back through the toes. Roll the shoulders back. Open through the heart as if pulling it forward. Option to add a quad stretch, bending one knee and reaching back with the same arm to pull it in. If compressing in the low back, come onto the forehead. Push into the pubic bone, reaching the tailbone back. Switch sides.
4. Half Split – From table top, step the right foot to the top of the mat. Curl the toes up, pressing into the heel and extending the right leg as you sink the hips back. Either keeping hips up or bringing your seat down onto the left foot. Then fold down over the leg, letting yourself round.
5. Side Low Lunge – Lift up, bending back into the right knee. Bring the left foot towards the right edge of the mat (so the shin is parallel to the short edge of the mat). Turn towards the left, so you are facing the long edge of the mat. Rest the right hand on the right knee and left hand on the left hip. Push the front knee open. Sink the hips down. Maybe close the eyes.
6. Deer Pose – Lift up and shift onto the right hip. Bringing the left shin down, parallel to the short edge at the top of the mat. The left knee comes straight out from the left hip, and left shin along the long edge of the mat. Both legs at a 90 degree angle. Flexing both feet. Bring the hands back behind you on a diagonal. Pressing left hip down.
Repeat 4 through 6 on the other side.
7. Reclined Butterfly – Lower down onto the back, with knees bent. Bring the feet together and drop the knees to the sides. Rest the hands on the belly. Closing the eyes.
These 7 poses come from a 30 minute practice on my YouTube channel and within the app.