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This restorative inversion allows for relaxation. Relaxation helps lower Trusted Source Stress levels, which may help Trusted Source lower blood pressure and blood sugar levels. It may also help relieve headaches, boost energy, and increase circulation.

Muscles worked:

• hamstrings
• pelvic muscles
• lower back
• front torso
• back of the neck

To do this:

1. Fold up a blanket or towel to sit on.
2. Sit with your right side against a wall.
3. Swing your legs up along the wall as you move to lie flat on your back. Your body should form a 90-degree angle against the wall.
4. Keep your sitting bones as close to the wall as possible.
5. Relax your neck, chin, and throat.
6. Stretch your arms out to the side with your palms facing up.
7. Remain in this pose for 5–15 minutes.
8. Release by slowly sliding your legs down to the side.

This is a restorative pose that may help calm your nervous system. This pose can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. It’s also thought to stimulate the abdominal organs, bladder, and kidneys.

Muscles worked:

• adductors
• groin muscles
• pelvic muscles
• psoas

To do this:

1. While seated, bring the soles of your feet together. Your knees should be out to the sides.
2. You may place a bolster underneath your knees for support.
3. Slowly lean back until your back is flat on the floor.
4. Relax the area around your hips.
5. Rest your hands alongside your body with your palms facing up.
6. You can also press down on your thighs to gently deepen the stretch in your legs and hips.
7. Stay in this pose for up to 10 minutes.
8. To release, use your hands to lift and press your knees together. Slowly sit up.

Muscles worked:

• pelvic muscles
• erector spinae
• gluteus maximus
• gastrocnemius

To do this:

1. Sit on the edge of a folded blanket and extend your legs long.
2. You may place a prop under your knees for support.
3. Imagine that you’re pressing the soles of your feet against a wall so that your toes are drawing back toward your shins.
4. Root into your sit bones, lengthen your spine and open your heart centre.
5. Hinge at your hips as you bend forward.
6. Walk your hands down to your feet, stopping when you reach a comfortable position. Your torso should fold into your legs.
7. Tuck your chin into your chest.
8. Remain in the pose for up to 3 minutes.

Some believe this inversion may help improve circulation, stimulate the thyroid gland, calm the mind, and relieve stress.

Muscles worked:

• rectus abdominis
• trapezius
• rotator cuff
• quadriceps

To do this:

1. Lie down flat on your back with a folded blanket under your shoulders.
2. Align your shoulders with the edge of the blanket.
3. Rest your arms alongside your body with your palms facing down.
4. Lift your legs straight up into the air.
5. Slowly lower your legs back toward your head.
6. Move your hands to your lower back for support. Your fingers should be facing upward.
7. Raise your legs so that your shoulders, spine, and hips are in one straight line.
8. Remain in the pose for 30 seconds to 3 minutes.
9. Release by rolling your spine back down to the mat and lowering your legs to the floor.

Muscles worked:

• rotator cuff
• hamstrings
• trapezius
• spinal extensors

You may find it easier to transition into a Plow Pose from a Supported Shoulderstand.

To do this:

1. From the Shoulderstand, bring your feet to the floor above your head.
2. If your feet don’t reach the floor, use a pillow or block for support.
3. Keep your hands on your lower back for added support.
4. Remain in the pose for 1 to 5 minutes.
5. To release, roll your spine back down to your mat and raise your legs to form a 90-degree angle.
6. Lower your legs back down to your mat.

Muscles worked:

• gluteus maximus
• triceps brachii
• spinal extensors
• quadriceps
• hamstrings

To do this:

1. Lie on your stomach with your legs extended behind you.
2. Place your palms flat on the floor. Your forearms should be perpendicular to the floor.
3. Press into your palms to straighten your arms and lift your body and legs.
4. Come onto the tops of your feet.
5. Keep a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles.
6. Maintain a firmness in your buttocks and shoulder blades.
7. Keep your gaze straight ahead.
8. Soften your throat and neck.
9. Remain in this pose for up to 30 seconds.

This backbend opens up your chest and may help stimulate your abdominal organs. This may help support lower blood sugar levels, as well as relieve constipation and respiratory ailments.

Muscles worked:

• gluteus maximus
• hamstrings
• quadriceps
• pectoralis major

To do this:

1. Lie down on your stomach.
2. Allow your arms to rest alongside your body with your palms facing up.
3. Bend your knees and bring your hands to the outside of your ankles.
4. Lift your head, chest, and knees.
5. Breathe deeply and gaze forward.
6. Remain in the pose for up to 30 seconds.
7. On exhale, release the pose.
8. Place one hand on top of the other to make a pillow for your forehead.
9. Gently shake your hips from side to side to relax your lower back.
10. Repeat this pose one or two times.

Muscles worked:

• rhomboids
• serratus anterior
• erector spinae
• pectoralis major
• psoas

To do this:

1. While in a cross-legged position, scoot your right foot to the outside of your left hip.
2. Cross your left leg over your right leg so that your left foot sits at the outside of your right thigh.
3. Root into your sit bones and lengthen your spine.
4. Twist your body to the left.
5. Bring your left hand to the floor behind you.
6. Bring your right upper arm to the outside of your left thigh. You can rest your hand on your thigh or keep your forearm lifted straight into the air.
7. On each inhale, focus on lengthening and lifting.
8. Twist a bit deeper to the right with each exhale.
9. Bring your gaze to look over either shoulder.
10. Hold this pose for up to 1 minute.
11. Repeat on the other side.

Muscles worked:

• erector spinae
• rectus abdominis
• trapezius
• pectoralis major

To do this:

1. Lie flat on your back and bring your knees into your chest.
2. Extend your arms to your sides with your palms facing down.
3. Bring your knees over to the left side.
4. Try to keep your knees together and at hip level.
5. If you’d like, use your left hand to apply gentle pressure to your knees.
6. Your gaze can be in any direction.
7. Remain in this pose for at least 30 seconds.
8. Repeat on the opposite side.

This resting pose encourages relaxation, which may have a beneficial effect on blood sugar and general health. It may also help relieve back and neck pain, stress, and fatigue.

Muscles worked:

• gluteus maximus
• rotator muscles
• hamstrings
• spinal extensors

To do this:

1. While in a kneeling position, make sure your knees are hip-width apart.
2. Sink back to bring your buttocks to your heels.
3. You may place a cushion between your thighs and calves for support.
4. Lean forward to rest your forehead on the floor.
5. Extend your arms in front of you, or allow your arms to rest alongside your body with your palms facing up.
6. Remain in this pose for up to 5 minutes.
7. Release by lifting yourself into a seated position.

This restorative pose relaxes the body and calms the mind, which may help support blood sugar management. Practising it as part of your yoga routine may also help relieve headaches, fatigue, and insomnia. It’s traditionally done at the end of your yoga practice.

To do this:

1. Lie flat on your back, with your feet spread out a little wider than your hips.
2. Rest your arms alongside your torso with your palms facing up.
3. Align your torso so that it’s in a straight line. Your body should form a Y shape.
4. Allow your body to press into the floor. Completely relax your body and release any tension you’re holding.
5. Remain in this pose for 10–20 minutes.