Bedtime Yoga By the Wall

It’s been a long day. A traffic jam of to-do’s, productivity, and one too many soy mochas. That yoga class you thought you’d make was replaced with a much needed trip to Whole Foods, and tomorrow’s forecast doesn’t look like the chaos is clearing.

Sometimes, an hour of yoga only adds another thing to check off your day’s “list”. Taking five, ten, or even twenty minutes can be a much more feasible way to fit your yoga in without adding another stressor.

Finding yourself at the end of your day looking for some stretch and relaxation? Find a spare wall, grab a block and a blanket, and get your yoga (nap) on!

  1. Supported Bridge

Start on your back. With your toes against the wall and your block close by, move your hips as close to your heels as possible. Press up into your bridge with your toes pressing against the wall to enhance your backbend. Place your block at the lower lumbar spine for a more restorative version.

  1. Reclined Pigeon with Wall

On your back, move your hips as close to the wall as you possible. Let your legs rest up the wall and bring a bend to your left knee so the sole of left foot plants against the wall. From here bring the right ankle just above the left knee, flexing your right foot. Begin to walk the sole of the left foot down the wall until you find a comfortable stretch. Repeat on the other side.

  1. Spinal Twist

Draw your knees into your chest and bring your arms out to the sides with the palms face up. Move your knees to the left as your eyes drift to the right. Stack the right knee directly over the left to maximize your twist. Move through center and onto the other side.

  1. Legs Up the Wall

It’s time for savasana. A fun variation that uses the wall and brings you into a mini inversion is a half shoulder stand or legs up the wall. With the hips close to the wall, let the legs rest up against the wall. This variation will enable the lactic acid residing in the legs to move back toward the body’s center and a reversal of blood to create an energizing sensation throughout the body.

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