Just Stretch It Out
Yoga is a wonderful aspect of fitness that can do wonders for your mind and body. Taking even 10 minutes in the morning and evening can help with flexibility, strength, balance, and posture. The mental benefits of yoga should also not be understated, and there are many, many flows out there that you can do to help wake yourself up or put yourself to sleep. If you’re not someone who likes getting into a flow state, try out some of these specific poses or stretches instead.
1. Downward-Facing Dog
The downward dog post is a quintessential yoga move that is well-loved for stretching the hamstring and calf muscles, which it does. The inversion can help improve blood flow to the brain and stimulate the body, giving you a good energy boost.
2. Cat-Cow
This tabletop position is well-loved for its gentle ability to wake up the body, and is especially good for anyone who works at a desk all day. The alternation between a concave and convex spine alignment brings more fluid motion to the spine, and sets you up for a limber day ahead.
3. Warrior Variations
There are many warrior poses to choose from, but all of them are capable of giving you a boost of energy. Many poses require an element of balance or engagement of the core and legs, stimulating your body and mind.
4. Locust Pose
The locust pose is a bit of an odd one, as you’re required to lie on your stomach while you lift your chest and legs off the floor. However, the locus pose is well-loved for its nervous system stimulation, improved posture, and a calming effect on the mind and body.
5. Extended Triangle
This deep stretch engages your back, opens your hips, and stretches everything from your hamstrings to your shoulders. It’s well-loved for increasing blood circulation, balancing energy, and aiding digestion.
6. Lizard Pose
Lizard pose is essentially a low lunge that works to open your hips and chest. It’s a deep stretch that can release any sleep-related tension from your body, while waking you up for the day ahead.
7. Garland Pose
This deep squat position is well-loved for its digestion, strengthening, and energy-boosting effects. The pose can help to ground and balance you, open your hip flexors, and stretch your hamstrings.
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8. Thunderbolt Pose
The thunderbolt pose is simple enough to do, as all it requires from you is to sit back on your heels. The pose encourages deep breathing, chest expansion, and subtle engagement from your core muscles. This pose can increase oxygen flow to the brain, making you more alert.
9. Mountain Pose
The mountain pose is a standing pose that requires you to stretch your arms over your head, lengthening your spine. This simple movement improves posture and respiration, stabilizes your body, and has an upward energy that can make you more alert and prepared for the day ahead.
10. Seated Twist
The seated twist is another excellent office-goers stretch. The twist improves posture, alleviates lower back pain, opens the chest, and stretches the hips, glutes, abs, obliques, shoulders, and neck. It will overwhelmingly improve your spine’s range of motion.
1. Child’s Pose
This staple in yoga flows is a great way to induce sleepiness, as it triggers the parasympathetic nervous system - our body’s relaxation response. The position can also help to create a feeling of security, stimulate melatonin production, and calm the mind.
2. Standing Forward Bend
The act of folding forward can really help to reduce stress and anxiety while grounding the body. It also activates the parasympathetic nervous system and stimulates the liver and kidneys, promoting relaxation.
3. Reclined Butterfly Pose
This gentle hip-opening stretch can help release tension in the hip and groin area. It also allows your body the opportunity to rest and breathe deeply, lowering your heart rate and preparing your body for sleep.
4. Bridge Pose
While it may not seem like a relaxing move, a bridge pose can be beneficial for restful sleep. It stimulates the relaxation chemical, opens the chest, and reduces stress and anxiety. The bend will also help relieve tension in the hips and spine.
5. Legs Up The Wall
This gentle pose is one of the most well-loved methods of getting your body to sleep. It calms the nervous system, improves circulation, and releases tension. To get the full positive effects of this pose, however, you should stay in it for 5 to 20 minutes.
6. Seated Forward Bend
This gentle pose will help you calm your mind and body after a long day, helping to work out any tension in your spine and hamstrings and lowering your heart rate. The best way to keep this relaxing is not to force the stretch, and only go as far as you’re able to.
7. Happy Baby Pose
This pose looks a little silly, but we promise it will help. The pose is a deep stretch for the lower back, hips, and groin, can aid in digestion, and can calm the mind. It’s also playful in nature, which can bring a sense of child-like comfort to our bodies.
8. Reclining Bound Angle Pose
This lying pose is essentially a reclined butterfly pose, but without the wall. If you lie on your back with your hips gently opening, the pose will generate those good relaxation chemicals and slow your heart rate, all while offering a gentle stretch to the inner thighs.
9. Supine Twist
This spinal stretch can help release tension in the back, shoulders, stomach, and neck, aid in digestion, and increase your flexibility. It can also enhance energy, so be sure to keep the pose slow and gentle for the relaxation benefits.
10. Corpse Pose
This pose is often practiced at the end of yoga sessions to promote mindfulness and relaxation, as it can be an opportunity to meditate and quiet the mind. Taking at least five minutes every day at the end of your nighttime stretches to allow your mind and body to process the day can reduce stress and insomnia.
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