Yoga is a practice that can be enjoyed by people of all ages and body types. It is an ideal evening habit, as these exercises will help to relax the muscles and minds after a busy day. The most important thing is to take care of yourself to understand what your body needs. Today, we want to show you 9 evening yoga poses to relax the body and the mind. They will help you to sleep better at night:
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#1. Hero Pose (Virasana). Take in a comfortable pose on your knees - buttocks on the heels, feet on the floor, gently stretch the knees and the area of the ankles.
#2. Cat and Cow Pose (Marjaryasana and Bitilasana). From the Hero Pose, roll forward, on all fours. To enter the Cat Pose, on exhalation, pull the crown of the head and the coccyx down to the floor, arching your back and pulling the shoulder blades away from each other. On inhaling pull the back of the head and the coccyx up to the ceiling, bending your back. Move from one position to another, coordinating the movement with the breath, feeling how the spine relaxes and lengthens.
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#3. Child’s Pose (Balasana). From the previous pose, lower the buttocks on the heels, and the chest between the hips. The thumbs of the feet are in contact, the knees are wide apart.
#4. Figure Four Against the Wall (Modified Sucirandhrasana). Roll on your back, buttocks 15 inches away from the wall. Place the left foot on the back, and place the ankle of the right foot above the left knee, the foot is tense.
#5. Legs Up the Wall (Viparita Karani). Pull out your legs and put them on the wall. Push the coccyx closer to the wall - buttocks can even touch it.
#6. Supine Spinal Twist (Supta Jaṭhara Parivartānāsana). Move away from the wall, bring your knees to your chest and roll on your back. Raise your arms to the side to make the letter T, arms at the shoulder level, let the bent knees fall to any side.
#7. Happy Baby (Ananda Balasana). Again, pull your knees to your chest, take the thumbs of your feet with your index and middle fingers. Then pull the heels to the ceiling, the coccyx remains on the floor. Knees will be in the area of the scapula.
#8. Reclining Goddess Pose (Supta Baddha Konasana). From the previous pose, lower the feet to the floor. Bring them together in front of you and spread your knees to the sides, pulling your heels as close as possible to the pelvis.
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#9. Corpse Pose (Savasana). Release the feet and extend the legs, allowing the feet to relax in a relaxed way.
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