Stand with your feet hips width apart.Take slow and steady breaths, in and out through your nose.If you want a more active pose, reach your hands forward, palms down on the mat.
This should release shoulder tension by widening your shoulder blades away from each other. Let your hands relax alongside your torso, so your arms are pointed to the back of the room, palms facing up.Exhale and sink your torso onto your thighs.Separate your knees hips width apart or as wide as the edges of the mat.Kneel on the floor and bring your big toes together.Be cautious if you have hip or knee injuries. This resting pose provides a sense of calm and stability. The more that you practice these poses regularly, the more you likely you can get a good night's rest. These seven restorative yoga poses relieve tension and stress at the end of the day. Use your Ocean Breath in each pose, with the exception of Corpse Pose, where your breath returns to normal. Practice these yoga poses right before bedtime and stay in them about 3 to 5 minutes each. Use this slow and steady breath to soothe yourself in each of these poses. This exhalation should sound like the waves of the ocean (or like Darth Vader from Star Wars). With your mouth closed, exhale through your nose while constricting the back of your throat as if you are saying "ha" but keep your mouth closed. Use a gentle and calming yoga breath technique called Ujjayi Breath, also known as Ocean Breath or Victorious Breath.
Breath in yoga is equally important-if not more important-as the physical pose. Your breath is key to be able to relax in these poses. You can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Yoga is a gentle and restorative way to wind down your day.
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