After-work yoga - how to feel revitalized after a tiring day
23 March 2021 Estimated time: ~2 min.
Whether you stay in the office for eight hours or have a job which involves driving around the city, yoga can help you regain your vitality and relax.
Yoga exercises (postures / asanas) are especially effective for the body and mind, and you will feel their benefits even after a single session. If you have the opportunity to create a relaxing space at home, with candles, scented sticks or specific ambient music, it’s even better!
Just 15 minutes of yoga in the evening, after work, not only "erase" the stress of the day and corrects the posture, but they will also help you sleep better. You will feel how the muscles relax, the stress accumulated during the day disappears and you regain your tone.
Some types of yoga exercises that you can do after work:
1. Breathing exercise
You just spent eight hours dedicating yourself to your job, boss, colleagues, professional obligations, without acknowledging your own breath. You can do that when you get home in the evening, because practicing conscious breathing releases the tensions accumulated during the day and the body relaxes.
Put one hand on your abdomen and the other on your chest. Breathe deeply until you fill your lungs. Both inspiration and expiration are made on the nostrils. When you inhale, the abdomen swells, when you exhale, the abdomen contracts. You can do 3 sets of 15 deep breaths with pauses between them.
2. Cat pose
Your spine will be the first to feel bad after a day spent on the office chair. Cat Posture will help you regain your flexibility and relieve back pain.
Sit on your knees and palms. The knees and palms are in line with the hips and shoulders. On inspiration, arch your back and look up, and on exhalation, hum your back and bring your chin to your chest. Perform 10 repetitions.
When low back pain doesn’t let you rest, this is an extremely relaxing asana. Your back will lengthen from vertebra to vertebra, and the pressure in the lumbar area will be eliminated.
Sit on your knees with your buttocks on your heels. Stretch your palms and place them either in front or behind your heel. Take a deep breath and rest your forehead on the floor, while your shoulders, chest and lower back relax.
4. Relaxation asana
This posture helps you reflect on your body and relax the entire spine and nervous system.
Lay on your back. Raise your knees to 90 degrees and with your right palm, slowly place your knees on the floor, on the right side. The left hand is in line with the left shoulder and the gaze follows them. Then change sides.
5. Sphinx Pose
This asana is great for facilitating the correct position of the lumbar area and for training the back muscles.
Lie on your stomach, place your palms on the mattress, next to your head, and keep your forearms on the floor. Push into your arms, tense your body and gently lift your chest off the mattress, keeping your head in the extension of the spine. Keep your abdomen active and do not overdo your back movement.
6.Shavasana - the final relaxing pose
In Shavasana, both the mind and the body benefit from relaxation. The energies generated during the asanas are harmonized, and the body enters the recovery stage.
Lie on the floor with your eyes closed. Spread your legs and arms. The palms are facing up. From the toes to the top of the head, visualize each part of the body as it sinks into a deep state of relaxation and regeneration.
Always end the yoga session with a short reflection on love, peace, gratitude, kindness and compassion, invoking the feelings that give you a good mood and a boost of emotional energy.