1. First, place your legs against the wall. You can keep or remove the yoga block or pillow so that your hips are placed on the floor.
2. Bend your knees so that the soles of your feet are touching. Gradually move your knees apart.
3. By extending your arms out to the sides, you will have made a butterfly shape.4.Take two minutes to relax by closing your eyes.
3. The dragonfly
The Dragonfly – Source: Paleo Hacks
This pose, which can be considered an extension of the previous one, allows you to release the tension blocked inside your thighs . Your mind will also benefit from similar effects.
1. Begin the posture with the butterfly position as described previously.
2. Keep your thighs extended on the wall, then gently bend your knees to bring both feet together. Then extend your arms out to your sides until you feel an opening in your chest.
3. As with the previous exercises, close your eyes and focus on your breathing for 2 minutes.
4. The lying puppy
The Lying Puppy – Source: Paleo Hacks
In addition to improving spinal flexibility, this pose opens up the chest by pulling your shoulders back. This releases tension, as does stress and anxiety accumulated during the day.
1. Standing, face the wall and bend your elbows, clasping your hands together. Then, rest your forearms on the wall.
2. Taking a few steps back, lower your chest toward the floor. You will notice that you have formed a sort of L-shaped posture.
3. This movement should give you a deep stretch in your chest and shoulders.
4. Next, breathe deeply and close your eyes, focusing for 2 minutes on the air going in and out of your nose.
5. The stork
The Stork – Source: Paleo Hacks
This posture is ideal for calming the nervous system and relieving tension in the hamstrings and hips .
1. Sit up with your buttocks against the wall and your feet hip-width apart. Keep in mind that the stretch will be deeper if your heels are closer to the wall.
2. Bend your knees slightly and lower your back forward so that your abdomen meets your thighs. Support yourself with your hands by placing them on the floor or a yoga block.
3. Relax by letting your head hang for 2 minutes.
6. The lying pigeon
The Lying Pigeon – Source: Paleo Hacks
This pose helps release tension stored in your body, especially your hips and lower back.
1. Lie on a mat and place your legs along the wall, making sure your hips are a few dozen centimeters from the wall.
2. Then bend your knees, placing the soles of your feet on the wall. They should be placed parallel to each other, hip-width apart.
3. Bring your right ankle back to your left thigh. This movement should feel a stretch in the outer area of your right hip as well as in your lower back.
4. If you want to increase the stretch, decrease the distance between your hips and the wall. You can also open your right thigh with your right hand.
5. Once the movement is complete, take the time to relax for two minutes by closing your eyes.
6. Switch legs and repeat the steps.
7. The half-dragonfly
The Half-Dragonfly – Source: Paleo Hacks
Here’s an exercise that combines the butterfly pose and the dragonfly pose . This hybrid movement helps release residual tension stored in the hips, lower back, and hamstrings.
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