Try these 5 quick and easy restorative yoga moves to calm, relax, and recharge your body, mind and soul that you can do right in the comfort of your living room. (Wearing our comfy cozy and supportive Bootleg Yoga Pants and Leggings of course!) These restorative yoga poses are sequenced by our Brand Ambassador, Nicole Gagnon, a certified Yoga Teacher, E-RYT 200, and busy mom of two adorable little nuggets, Harper and Leon. She designed this yoga routine to create physical and mental balance that will help you deal stress and anxiety—especially during this COVID-19 pandemic.
Nadu Shodhana-Just Breath. In a comfortable seated position, take your right hand and bring your index and middle finger to the base of your palm (Vishnu Mudra). Use your right thumb to close your right nostril. Inhale through your left nostril, pause briefly, then close your left notsril with the ring/pinky finger of your right hand. Keeping your left nostril closed, exhale through your right nostril. Still keeping your left nostril closed, inhale deep through your right nostril, pause briefly, then close your right nostril with your right thumb. Keeping your right side closed, exhale through the left. That completes one round.
Take 5 full rounds of breath, setting an intention for your practice as you do so.
• reduces stress and anxiety
• calms the nervous system
• creates mental clarity and alertness
Cat/Cow (Marjaryasana/Bitilasana)-Back Stretch.
Cow (Bitilasana)-Coming to your hands and knees, stack your knees directly under your shoulders and hips, look between your legs and if you can see you feet, roll them behind your thighs.
Cat (Marjaryasana)-On your exhale, round your upper back towards the sky, drawing your belly button in towards your spine.
• Warms up the spine
• messages internal organs
• relieves lower back pain
Sunbird (Chakravakasana) to Crunch-Stretch and Strengthen Your Core. From neutral spine, bring your gaze forward. Ground left hand/right knee into the mat. Extend your right arm forward keeping it in line with your shoulder. Keep your left back leg in line with your hip. Draw your belly button in towards your core. Feel your left heel press back, while pulling your right shoulder into its socket. Hold for 5 full rounds of breath. Once you finished your last round of breath, draw your extended knee/elbow towards each other, rounding your upper back as you crunch. Extend back out. Repeat 10x, then meet back at table. Repeat other side.
• Warms up the spine
• Strengthens your spine and core muscles
Malasana to Twist. Back Stretch and Hip Openers. From a Mountain Standing Pose, stand with your feet hip width apart. Exhale, bending your knees and sink deep into your hips. Pull your shoulders back to elongate your spine. Press your elbows into inner thighs to help open your hip, keeping your hips lifted. Hold for 10 rounds of breath. Lower glutes to the mat, feet still wide. Begin Windshield Wipers bringing your gaze over to your opposite shoulder from the dropped knee twisting from one side to the other. After dropping knees to each side a couple of times, hold on each side for 5 rounds of breath.
• Hip openers
• Stretches your lower spine
Viparita Karani-Modified Inversion to Restore Your Soul + Spirit. Find your way to a wall and sit side ways 6 or so inches away. Swing your legs up. Feel your sit bones move towards the wall. Feel your back, shoulders, and head sink deep into the mat. Imagine your flesh melting away from your bones. Stay here for at least 5 minutes or longer if you feel the need to destress a little more.
• Offloads spine
Nikki is a registered yoga teacher (E-RYT-200) who has been practicing yoga for over 11 years. She completed her yoga teacher training in early 2016 in Burlington, VT. She primarily teaches vinyasa but with having the oppuninty to practice throughout the US, Canada, and overseas, she's able to bring elements of various styles of yoga into her classes. Nikki is originally from Maine and enjoys hiking and snowboarding during her off time. She is currently working on her 500hr designation through Kripalu School of Yoga and completing her BS in Exercise Science.