Grace Gavilanes is a Chicago-based writer who is embarking on her first-ever yoga journey using the Yoga Wake Up app.
Winding down for bed? Feeling anxious? Unmotivated? There’s a yoga pose for that! (Ahem, and the Yoga Wake Up app, but you knew that already!)
I have experienced every one of these feelings – and during my still-new yoga journey, I have used the following moves as remedies. Keep scrolling to find the movement you should start incorporating into your day.
For When You’re Tired …
Try Bow Pose! There’s nothing better than stretching in bed before getting up and conquering the day. I consider this little move my very first self-care ritual of the day. Is there anything better in the morning?
Here’s how to do it: Lie on your belly with your arms behind you, palms up. Reach for your ankles, take hold and stretch. Keep your chest and knees off the bed. Your torso and hamstrings will love you for it.
For When Your Lower Back Is Bothering You …
Try Child’s Pose! Story of my life – especially while I’m sheltering in place. I’m working remotely, which means I’m sitting and staring at a screen all day. Goodbye, relatively good posture! This classic yoga move has been helping me reset.
Here’s how to do it: Kneel on your mat, keeping your knees hip-width apart. Bring your torso over your knees and stretch your arms so they’re fully extended in front of you. Rest your forehead on your mat and breathe.
For When You’re Feeling Super Anxious …
Try Bridge Pose! I’ve been battling anxiety for as long as I can remember. Those feelings can reach an all-time high during a particularly busy workday. My favorite way to overcome these panic-ridden feelings? Drinking water, taking deep breaths and slipping into bridge pose immediately after I send my last email of the day. It’s what I look forward to – Vanderpump Rules re-runs aside.
Here’s how to do it: Lie on your back with knees bent and your feet hip-width apart. Reach your fingertips towards your ankles. If you can’t touch them, move your feet closer up. Clasp your hands together. Keep your shoulders on the mat and bring your hips up. Repeat this movement 2-3 times.
For When You’re Totally Unmotivated …
Try Reclined Twist! We’ve all been there: You have zero motivation to do anything and feel like the laziest person on earth. It’s what happens to me at least once a week and usually takes place on a Saturday morning. While we should shy away from putting pressure on ourselves to do more during this time, adding a little movement is always a positive addition to any routine. It makes me feel like I’m doing something for me, even when all I want to do is stay in bed all day.
Here’s how to do it: In bed (the best place!), bring your legs together onto one side. Let your arms dangle to the opposite side and feel the major stretch in your back, chest and arms. Paradise.
For When You’re About To Call It A Night …
Try Corpse Pose! It can be really hard to accept it’s bedtime – especially when you’re binge-watching your favorite show and stalking your best friend’s college roommate’s cousin on Instagram. (Priorities.) That’s where corpse pose comes in. Bonus points if you fall asleep halfway through this routine. Hey, it gets the job done.
Here’s how to do it: In bed, lie on your back with your palms facing up and your legs hip-width apart. Close your eyes and let go. Stay in it for 5-10 minutes.