Start your yoga poses with a little breathing exercise. Start in a seated position, cross-legged with a tall torso and straight back. Rest the palms of your hands on your knees and slowly flutter your eyes closed. Exhale all the air out of your mouth. Take a deep inhale through the nose, feel the ribcage expand. Exhale a big sigh out of your mouth. Again, inhale deeply through the nose. This time keep the lip sealed and exhale through the nose. Warming up your body from the inside out, releasing any tension and relaxing your muscles.
Child's Pose with Pillow or Bolster The pillow or bolster will help to relax the diaphragm and breathing, as well as ease tension on the hips. Reach your arms out in front of you and feel the stretch from your shoulders to your lower back.
A beautiful stretch of the quadratus lumborum, (QL) - is your deepest abdominal muscle. It is found in your lower back, between the top of your pelvis and your lowest rib. Start by laying on your back, then bend your left or right knee and place it across your body. You can lightly press down on your knee for a more intense stretch.
Wind-Relieving Pose This pose will help you to relax your abdomen, hips, thighs, and buttocks. Lie on your back and bring your legs straight up to 90 degrees. Bend both knees and bring your thighs into your abdomen. Grab ahold of opposite elbows and hold for 20 seconds.
Happy Baby Pose This pose stretches your inner groin and lower back. It helps to relieve stress and calm the mind. Lie on your back with your knees bent along the side of your body and the soles of your feet facing toward the ceiling. Press up into your hands to your feet to create resistance.
Legs up the Wall This position regulates the nervous system as well as eases pressure on our ankles, calves and lower back. Close your eyes and calm your mind while you're laying in this position.