Tired And Stressed Out After Work? Here Are 10 Yoga Poses To Relax

Does your long working hours leave you stressed out, along with back pain, fatigue and headache? Do these Yoga poses to relax after work.

Shubhangi Shah
Written by: Shubhangi ShahPublished at: Aug 10, 2021Updated at: Aug 10, 2021
Tired And Stressed Out After Work? Here Are 10 Yoga Poses To Relax

Slogging through long hours, in front of the screen -- if this sounds familiar, then you must be no stranger to back, shoulder and neck pain, fatigue and headache. Maintaining poor posture, such as slouching or straining can further exacerbate the problems, often leading to illnesses. Hence, it is crucial to unwind after work to provide your body with the rest and care that it needs.

Also, your body and mind are exposed to stress throughout the day, hence it becomes all the more crucial to calm down and relax. Fortunately, we have Yoga and we have come up with just the right ‘asanas’ (poses) that you can do to unwind after work. But if you suffer from any bodily issues, it is better to consult a doctor or a therapist before delving into these asanas.

Yoga Poses To Unwind After Work

So, here are some Yoga poses to relax after work. You can do these asanas as a routine in the sequence they’ve been shared

1. Child’s pose (balasana)

  • Kneel with both your knees on the mat. 
  • Touch your big toes together, sit on your heels by separating your knees as far as they can go.
  • Exhale and bend forward until your head touches the mat. 
  • Bring your hands either to the sides or extend them forward. 
  • Practice complete mindfulness while breathing gently.

There are several benefits of doing Balasana.

2. Cat/cow pose (Bitilasana, Marjaryasana)

(Photo Credit: Freepik)

  • Come in a table-top position with hands under your shoulders and knees under the hips.
  • Gently inhale while dropping your belly towards the floor. 
  • Your sit bones and crown of the head should be upward, thus creating a backbend.
  • On an exhale, do the opposite, by taking your belly upwards, while your sit bones and head are down.
  • Do this 4-5 times as per the pace of your breath.

3. Extended puppy pose (Uttana Shishosana)

  • Come in the table-top position with your hands under your shoulders and knees under your hips. 
  • Extend your arms a couple of inches forward and bring your head to the mat.
  • Stretch your upper body as much as you can and relax by breathing gently.

4. Sphinx pose (Salamba bhujangasana)

(Photo Credit: Freepik)

  • Lie on your belly with legs straight on the sides.
  • Bring your elbows down under your shoulders and your forearms on the floor, parallel to each other.
  • Lift your upper body with your head up to have a mild backbend.
  • Stay in this pose for a few minutes and breathe gently

5. Downward facing dog (Adho mukha svanasana)

  • Come in the table-top position. Extend your hands a few inches forward and tuck your toes. 
  • Gently lift your hips. 
  • Keep your arms straight and press down both your hands firmly.
  • Hold this pose for 8-10 deep breaths.

6. Yogi squat (Malasana)

(Photo Credit: Freepik)

  • From downward facing dog, bring your hands back towards your knees and bring your hips towards the ground to sit in the squat position.
  • Bring your hands in the namaste position and use your elbows to stretch your thighs away from each other. 
  • Take a few deep breaths in this position.

7. Standing forward bend (Uttanasana)

(Photo Credit: Freepik)

  • Rise to stand with your legs parallel to each other. Exhale and fold forward (from your hips, not the waist).
  • Try to keep your legs straight. You can slightly bend them if your hamstrings feel tight.
  • Bring the tip of your fingers, or your palm, to touch the floor.
  • In case you are flexible enough, hold the back of your feet with your palm, while bringing your nose to touch your knees.
  • Hold this pose for a few breaths.

8. Pigeon pose (Eka pada rajakapotasana)

  • Come in the downward facing dog position. 
  • Start bringing your right feet towards your floor, as if coming in the lunge position. But instead of coming into a lunge, bring your right feet towards your left arm and your right knee towards your right in the form of an inverted L.
  • Extend your left leg backward.
  • Gently bend your upper body to bring your head towards the floor. 
  • You can place your head on your palms for support.
  • Stay in this position for a few moments and repeat the same on the other side.

9. Seated forward bend (Paschimottanasana)

(Photo Credit: Freepik)

  • Sit straight with your legs in front of you.
  • Inhale deeply and extend your hands upwards.
  • Fold down while gently exhaling and bring your hands to touch your toes. You can keep a slight bend in your knees if your hamstrings are tight.
  • If you’re flexible enough, bring your head to touch your knees.
  • Maintain this pose for a few breaths.

Also read: 5 Yoga Poses To Try Out When Anxiety Strikes 

10. Corpse pose (Savasana)

(Photo Credit: Freepik)

  • Relaxing of all, savasana is practised while closing any Yoga practice.
  • Lie down on your back with your legs extended forward and your hands on your sides.
  • Close your eyes and let every part of your body, from your head to your toes, relax. Breathe gently. Focus on your breath for mindfulness.

Practice these and you’re good to go for a calm and relaxing evening!

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