ZEN AGAIN
Partied out? Head to your yoga mat and try these restorative moves
Yoga poses to revive a partied-out body
If you’re feeling exhausted, sluggish and bloated from all the festivities, you’re not alone. Luckily, there’s a solution for these common holiday ailments: yoga. The following set of poses, created by Rachel Brathen (AKA the Instagram sensation @yoga_girl), can be done in any order or combination, depending on how you’re feeling at the time. They should give you the chance to ground yourself and let go of tension, ready for the next round of shopping/prepping/partying. Bring it on.
CAMEL POSE
AIDS Digestion, hormone regulation STRENGTHENS
Arms, back
1 Kneel down with knees hip-distance apart. With thighs firm, press hips forward. Lean back and hold your heels. Place a few books under your hands if you can’t reach.
2 Let your head fall back, and soften your glutes. Hold for five slow breaths, or as long as you can.
BOAT POSE
AIDS Digestion, focus, calm STRENGTHENS
Abs, back, arms
1 Sit on the floor, knees bent, feet in front of you. Walk your toes in towards you, then lift both legs and extend them.
2 Keep your spine long and sit in a V position, arms straight in front of you. Hold for 15-30 seconds, and breathe.
3 Rest and repeat three times.
EYE OF THE NEEDLE
AIDS Digestion, calm STRENGTHENS
Thighs
1 Lying on your back, place your left foot on the ground; rest your right ankle on top of your left thigh.
2 Interlacing your fingers at the back of your left thigh, draw the leg towards you and feel your hip open as you lengthen your tailbone into the mat. Hold for 10 breaths. Repeat on other side.
WILD THING
AIDS Confidence, focus STRENGTHENS
Shoulders, upper back
1 From Downward Dog, hook your left leg behind you, bend your knee, open your hip and extend your left arm. Gently flip over, with the ball of your foot behind your right knee.
2 Lift through your hips and pivot, letting your head hang. Breathe. Engage your core, then flip back over. Repeat on the other side.
BUTTERFLY
AIDS Digestion, hormone regulation, focus, calm STRENGTHENS
Arms, glutes
1 Lie down and rest your legs against a wall. Wiggle your bum as close to the wall as you can. Bend your knees and bring the soles of your feet together. Draw your heels downwards.
2 Press your palms on to your knees, moving them closer to the wall to deepen the stretch.