After several weeks in lockdown, getting back to a long day of standing may be a challenge.
That's why we have created a free guide to five great yoga poses that will help you recover from a day on your feet.
5 Great Yoga Poses for Teachers
Supta Baddha Konasana
Find a comfortable seated position for the Supta Baddha Konasana, with the soles of your feet on the ground. Place a bolster a few cms from your tailbone and slowly lean back, eventually resting your spine over the bolster. Open your knees wide towards the floor, bringing your soles of your feet together. Stretch your arms out wide with your palms up. Stay in this position for at least 10 slow breaths.
For this version of the Child’s Pose, start by kneeling down. Bring your knees together and rest your bottom on your heels. As you breath out, lower your torso over your thighs and allow your forehead to rest on the floor/mat. Rest your arms by your side, with your palms facing upwards. Stay in this position for a few breaths to release tension in your back.
For the Cat-Cow Pose, begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Center your head in a neutral position and focus on a point just beyond your hands. Start with the Cow Pose and inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up to the ceiling. Then move into Cat Pose. As you exhale, draw your belly to your spine and round your back toward the ceiling. Repeat 5-20 times.
The Supine Twist will open the lower back and release tension in the shoulders. Lay on your back with your knees bent and feet flat. Inhale, and bring your knees to the left. Exhale, bring your knees back to center as you inhale. Repeat - this time to the right.
Your feet will love the Viparita Karani pose! Allow a few cms between the wall and your tailbone. Support your hips with a towel or bolster to raise your heart above your head. Rest here for 5-10 minutes and focus on your breathing.