Evening Relaxation Yoga

Evening Relaxation yoga

After a busy day of work or study, our bodies are often in a tired state, and practicing yoga to relax and unwind is highly beneficial. However, practicing yoga in the evening differs from the daytime routine, as shortly after the exercise, we will go to sleep, and the body's physiological indicators need to recover quickly within a short period. If the body hasn't fully recovered by bedtime, it can affect our sleep. Therefore, the primary focus should be on stretching muscles, improving blood circulation, relieving stress, and promoting restful sleep.

Devotional Pose

This set of movements can improve neck problems, nurture the uterus and ovaries, eliminate excess neck fat, massage the shoulders, enhance balance and posture, and provide a good massage and stretching effect for the front thigh muscles and buttocks.

1. Start in the Thunderbolt Pose

● Kneel on the Yoga Mat with your hips resting on your heels, keeping your back straight, and place your hands on your thighs.

2. Step the Left Leg Forward, Extend the Right Leg Back

● Step your left foot forward and place both hands on the ground, extending your right leg back. The left knee should align vertically with the left foot, and your hands should be clasped together in front of your chest.

3. Keep Hands Clasped and Stretch Upward and Backward

● Maintain the clasped hand position and stretch upward and backward. Relax your shoulders and neck while gently arching your upper body. Hold for 30 seconds.

4. Bring the Right Leg Forward and Repeat

● Gently return to the position from step 2, and then switch legs to repeat the above movements.

Camel Pose

This pose prevents breast sagging, beautifies the chest curve, corrects hunchback issues, improves stiff and painful shoulders and back, nurtures the digestive and reproductive systems, and stimulates the spinal nerves.

1. Kneel with Knees Apart, Tilt the Head Backward

● Kneel on the yoga mat, keeping your knees slightly apart and your back straight. Place both hands behind your back, with your fingertips pointing upward.

2. Place Both Hands on the Hips and Lean Forward

● Tilt your head backward, ensuring that your hip and knee joints form a straight line. Breathe naturally and hold for 20 seconds.

3. Arch the Back Fully, Raise the Head, and Lift the Hips

● Expand your chest, look upward, arch your back, avoid raising your shoulders, and tighten your abdomen.

4. Place Chin, Neck, and Chest on the Ground

● After repeating the above movements six times, lower your head until your chin, neck, and chest touch the ground. Keep your hips raised and your hands pressed against your sides. Hold for 15 seconds.

5. Lift the Hips and Extend Both Arms Forward

● While maintaining the position, extend both arms forward as much as possible and hold for 15 seconds.

6. Sit Back on Your Heels and Relax

● Sit back on your heels, rest your forehead on the ground, and naturally extend your arms forward to relax.

Half Lotus Twist

This pose massages the spine, tightens upper body muscles, eliminates excess fat around the waist, and provides excellent hip grooming effects.

1. Sit with Legs Extended and Together

● Sit on the yoga mat, keeping your back straight, and extend and close your legs. Place your hands naturally on your thighs.

2. Place the Right Leg on the Left Thigh

● Bend your right knee, placing your right foot on your left thigh, close to your hip.

3. Twist the Upper Body to the Right and Hold the Right Foot with the Right Hand

● Twist your body to the right and reach your right foot by passing your right hand under your knee. Hold your left foot with your left hand. Hold for 30 seconds.

4. Twist the Upper Body to the Left and Hold the Left Foot with the Left Hand

● Release both hands and return to the position from step 1. Switch legs, hands, and direction, and repeat the above movements.

Leg Lift Pose

This pose is beneficial for tightening the abdomen, preventing pelvic tilt, reducing pressure on the knees, delaying knee joint degeneration, and beautifying the leg's contours.

1. Sit with Legs Extended, Hook Your Toes

● Sit on the yoga mat, keeping your back straight, and extend and close your legs. Hook your toes, placing your hands on your thighs.

2. Bend the Right Knee and Support the Heel with Both Hands

● Bend your right knee and use both hands to support the right heel.

3. Use Your Arms to Straighten the Right Leg

● Use your arms to lift the right foot, straightening the leg as much as possible, bringing it close to your body, and keeping your back straight. Point your toes, and hold for a moment.

4. Hook Your Toes and Maintain the Pose

● Hook your toes again and hold the pose for a moment. Switch legs and repeat the above movements.

Flower Garland Balance

This pose effectively relieves fatigue, stretches and relaxes the back, exercises abdominal muscles, elongates the calves, massages the hips, and stimulates blood circulation. Long-term practice can also alleviate menstrual back pain and abdominal pain in women.

1. Squat with Both Hands on the Sides for Support

● Squat on the yoga mat, looking straight ahead. Keep your feet together and press them firmly against the ground. Relax your arms and place them naturally on both sides of your body for support.

2. Spread Your Knees Apart and Lean Your Upper Body Forward

● Open your knees wide and lean your upper body forward between your legs, placing both hands on the ground in front of you for support.

3. Cross Both Arms from the Sides Above the Body

● Cross both arms in front of your chest.

4. Lift Your Head and Maintain Natural Breathing

● Inhale deeply and raise your head, looking upward. Hold for 20 seconds without holding your breath, and maintain natural breathing.

5. Lower Your Head until the Top of Your Head Touches the Ground

● Exhale and lower your head as much as possible until the top of your head touches the ground. Hold for 20 seconds without holding your breath, and maintain natural breathing.

6. Lift Your Head and Raise Your Heels

● Slowly lift your head, release your hands, close your knees, and raise your heels. Place both hands on both sides of your body for support.

7. Stand Upright with Your Toes on the Ground

● Stand up straight, relax your shoulders and neck, look straight ahead, place both hands on your knees, maintain the position with your toes on the ground, and carefully balance your body.

8. Maintain the Pose with Both Hands in Prayer Position

● Breathe naturally, place both hands in prayer position in front of your chest, and hold for 15 seconds.

9. Extend Both Arms Upward and Stand Up

● Inhale deeply, extend both arms upward, feeling your spine stretching infinitely upward. Straighten both legs, exhale, and relax.

Child's Pose

This set of movements effectively relaxes stiff muscles and tense nerves. Breathe slowly, listen to the voice within, and let irritability and worries dissipate.

1. Lie Flat, Legs Extended and Together, Bend and Lift Them

● Lie flat on the yoga mat, relax your whole body, separate your feet, and place your hands naturally on both sides. Close your legs and bend them, lifting them above your body, with your shins parallel to the ground.

2. Cross Both Arms Above the Body

● Cross both arms in front of your chest.

3. Lift Your Head, and Grasp Both Feet with Your Hands

● Slowly lift your head and shoulders off the ground, cross your arms, and hold the soles of your feet with your hands. Hold for a moment.