‘Tis the season to prevent stiffness and achey limbs from traveling in small spaces. Revitalize quickly with this trio of restorative yoga poses, suitable for all bodies and fitness levels!
It’s that time of year when we spend hours on our feet in long lines only to cram ourselves into tiny airplane seats and cars, traveling and shopping to exhaustion. These three poses will help ease your cramped hips, rejuvenate your tired legs, and calm your over-stimulated brain.
Legs up the Wall (Viparita Karani)
- Sit sideways against a wall, lean backward, and swing your legs up onto the wall.
- Lower your back all the way down and rest your shoulders, back, and head on the floor with your legs resting against the wall.
- Place a bolster or firm pillow beneath your low back for extra support.
- Hold for 5 minutes.
- To release, slowly push yourself away from the wall and slide your legs to one side.
Easy Pose (Sukhasana) with Forward Fold
- Sit on the edge of a firm blanket, bend your knees, and cross your legs in front of you. Inhale deeply.
- As you exhale, bow forward over your crossed legs, resting your arms on the floor, or on a bolster or pillow in front of you.
- Allow your neck to relax.
- Hold for several breaths.
- Release and change sides.
Bridge Pose (Setu Bandha Sarvangasana)
- Lie on your back with your knees bent and feet on the floor.
- Press your feet and arms into the floor as you lift your hips toward the ceiling.
- Keep your thighs and feet parallel.
- Roll your shoulders underneath your body, clasp your hands, and extend your arms along the floor beneath your pelvis.
- Hold for up to 1 minute.
- Exhale as you release, slowly rolling your spine along the floor, one vertebra at a time.