Stretches For WFH Recovery
Pigeon Pose
A tried and true hip remedy that also stretches your thighs, groin and back.
Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion.
Release your left knee to your mat. Your left leg should be flat on the floor. Take a look backward and make sure that your left foot is pointing straight back.
Square your hips towards the front of your mat.
Take padding (a folded blanket works well) under the right side of your hip as necessary to make the pose more comfortable.
If you feel stable, bring your torso down into a forward bend over your right leg.
Keep hips square and weight balanced equally on both sides as best you can. If this feels too intense, place a blanket or block or under the hip or back knee. Reach your forehead toward the floor.
Continue squaring your hips and breathing into any tightness.
Come back up, bringing your hands in line with your hips. Switch legs.
Supine Spinal Twist
A pose to release your neck, back and hamstrings.
Starting with your knees bent, your feet flat on the floor, and your shoulders also flat on the floor, the knees are brought up, bent and then crossed over the trunk to one side.
You can take your knees all the way down to the floor, but if that proves too difficult on your back, going part way is fine, too. You can even put blankets and pillows where your knees land for support.
Legs Up
Whether you put your legs up a traditional wall or your rest your hips on pillows, putting your legs up allows for muscle release and helps promote digestion.
Begin by sitting on the floor with a wall next to your side. Your legs should be stretched out straight in front of you. Exhale and gently lie down on your back, engage your core and hip muscles to bring your legs up into the air with the bottoms of your feet pointing to the ceiling.
Pivot your body so the backs of your legs are now touching the wall. Bring your sitting bones flush to the ground and as close to the wall as possible so your torso and legs create a 90-degree angle.
Relax your neck and place your hands on your belly or to your sides with palms facing up. Focus on your breathing and with each breath release any stress or anxiety, starting from your feet and down through your body.
Stay in the Legs Up Pose for 5 to 20 minutes. To come out of the pose, gently press the bottoms of your feet into the wall and roll to one side, making sure you support your legs until they reach the ground. Stay on the ground for a few seconds until sitting up so as to avoid lightheadedness.
