2. Balasana: Child's Pose
Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees as wide as your hips and take a deep inhale. Exhale; fold forward to rest your torso onto your inner thighs and place the forehead on the floor. Place your hands on the floor alongside your torso with the palms facing upward. Draw your tailbone down and relax the neck and shoulders towards the floor. Breathe deeply and stay here for 5 to 10 minutes.
Benefits: Gently stretches the hips, thighs and ankles. Calms the brain, relieves stress and fatigue.
3. Baddha Konasana: Bound Angle Pose
Sit with your legs straight out in front of you. If your hips or groin is tight, sit on a blanket. Bend your knees, bring the soles of your feet together, and draw your heels in towards the pelvis as close as possible. Hold the sides of your feet and drop your knees out to the sides. Keep the outer edges of the feet firmly on the floor and open your feet up like a book. Tuck your chin toward your chest and breathe steadily. To take the pose deeper, exhale and lean forward as you draw the crown of your head towards your open feet. Allow the sitting bones to draw down. Breathe deeply and stay in pose for 5 to 15 minutes.
Benefits: Stretches the inner thighs, groin and knees. Stimulates the heart and improves circulation. Helps reduce mild depression, anxiety and fatigue.
4. Savasana: Corpse Pose
Lie down on the floor facing up. Release both extended legs to the side about hips-distance apart. Allow the feet to turn out equally and place both arms on the floor along side your torso, palms face up. Relax your tailbone down and away from your pelvis and you soften your lower back. Draw your shoulders down and away from your ears and keep your neck aligned. As you soften your body, relax the jaw and breathe normally. Rest here for 5 to 15 minutes.
Benefits: Calms the brain and helps relieve stress and mild depression. Relaxes the body and reduces headache, fatigue and insomnia. Helps to lower blood pressure.
Reduce stress in a yoga class.