yogasleep2_blogpost_960x460

5 Yin Yoga Poses To Unwind At The End Of The Day

Here are 5 yoga poses you can practice at the end of a long day to prepare your body and mind for sleep. Hold each of the poses for 3 minutes or more, breathing in and out through your nose. Relax, be still and allow gravity to stretch out tight muscles as you settle into a space of quiet reflection or meditation.

Legs Up The Wall

Legs Up The Wall releases tension at the lower back, opens up the chest and drains lymphatic fluid from the feet and legs.

Instructions

  1. Rest your feet up against the wall.
  2. Bring your arms out by your sides, palms facing up.
  3. Close your eyes and completely relax into the pose for 3-5 minutes, breathing in and out through your nose.

1. Legs Up The Wall

Reclining Hand To Toe Pose

 Reclining Hand To Toe pose stretches the calves and hamstrings safely, without putting pressure on your lower back.

Instructions

  1. Lie flat on your back.
  2. Bring your right knee into your chest. Loop a strap, belt or towel around the ball of your foot.
  3. Use the weight of your arms to gently stretch the backs of your legs. Keep pressing through your heel.
    right foot. Straighten your right leg and press through your heel.
  4. Hold the pose for 3 minutes, breathing in and out through your nose.
  5. Release the pose and switch sides.

2. Reclining Hand To Toe

Dead Pigeon

Dead Pigeon releases the lower back and stretches the outer hips, glutes, groin, knees and ankles.

Instructions

  1. Lie on your back with your knees bent, feet flat on the mat.
  2. Rest your right ankle on your left knee.
  3. Thread your right hand through the triangle between your legs and hold the back of your left thigh with both hands. Gently pull your leg towards you.
  4. Relax your neck and shoulders.
  5. Hold the pose for 3 minutes, breathing in and out through your nose.
  6. Release the pose and switch sides.

3. Dead Pigeon

Fish Pose

Fish pose increases spinal mobility, stretches the abs, chest, shoulders, neck and releases tension at the lower back.

Instructions

  1. Lie on your back with one block to support your head and another positioned under your mid-back.
  2. Bring your arms by your sides, palms facing up.
  3. Hold the pose for 3 minutes, breathing in and out through your nose.

4. Fish

Reclining Butterfly

Reclining Butterfly opens up the hips, releases tension in the mid-back and stretches the chest and shoulders.

Instructions

  1. Sit in the middle of your mat, bring the soles of your feet together and let your knees fall open in the shape of a diamond.
  2. Lower back onto your cushions, letting your arms fall out to the sides.
  3. Completely relax into the pose, allowing gravity to open up your hips and chest.
  4. Stay in the pose for 3-5 minutes, breathing in and out through your nose.

5. Reclining Butterfly (1)

 

Photo Credit: Paul Baker – @pbdrone

About The Author

Abi Carver

Abi Carver is a Yoga Instructor and Personal Trainer. She is the founder of Yoga 15, a comprehensive program of 15-minute yoga videos designed to improve flexibility, strength, mobility, balance and mental clarity. The app for the program (available for iOS) also now works with UP. Her routines are ideal for time-pressed men and women, keen to stay fit and healthy despite a hectic schedule. Born, raised and trained in the UK, her career has spanned Europe, South America and Asia. She teaches in person and online, all over the world. Follow her on Instagram.