Five Yoga Poses To Reduce Stress After A Long Day At Work

Freelance work comes with plenty of perks, including the privilege of being able to work from home. Getting to type up articles from my beloved writing desk is great — but feeling an ache in my back after spending hours hunched over my laptop isn’t so much fun. If you, too, have a job that involves sitting down for extended periods of time, you may want to give yoga a try.

Sure, a quick stretch might give you a quick burst of relief — but if you’re looking for a post-work wind-down routine that will reset your mind as well as your body, yoga can’t be beat.

In addition to the pain relief and muscle-strengthening benefits that yoga offers, the sense of stability and serenity that comes from cycling through a series of meditative poses will help you clear your mind as you prepare for a restful evening. In fact, according to the Sleep Foundation, more than 55% of yoga practitioners report improved sleep and over 85% report reduced stress.

Ready to begin? Find a yoga mat (or a soft substitute such as a blanket or towel) and get moving with these five basic poses.

Cat-cow involves moving fluidly back and forth between two positions. As Everyday Yoga states, this makes it an ideal warm-up pose. With each flex, you’ll relieve tension in your shoulders and spine.

How To Do It:

• Kneel on the mat. Place your hands on the floor in front of you, shoulder-width apart, entering an all-fours position.
• As you inhale, drop your torso downward, tilt your pelvis upward, and lift your head — this is the “cow” pose.
• As you exhale, arch your back and tilt your pelvis downward — this is the “cat” pose.
• Repeat several times, making sure to inhale and exhale calmly with each repetition.

Child’s pose is a simple, but effective way to engage your whole body — as you stretch your arms out, you’re also stretching your back muscles and even your thigh muscles, according to WebMD.  

How To Do It:

• Sit on your knees with your feet tucked beneath your thighs.
• Lean forward, pressing your forehead against the floor (or as close to the floor as possible). 
• Stretch your arms out in front of you, pressing your palms against the floor. 
• Remain in the pose for as long as you like, inhaling and exhaling.

As its name suggests, tree pose will help you feel as tall and powerful as a redwood. Not only will this pose improve your sense of balance – according to Yoga Journal, it’s amazing for posture and spinal alignment.

How To Do It:

• Lift one foot and rest it against your thigh.
• Once you feel steady, fold your hands into a praying position and hold them close to your heart — or extend your arms to the sky — or press your hands together and raise them high over your head (whichever variation feels right).
• Remain in the pose, inhaling and exhaling.
• Repeat with the other side of your body for symmetry.

If you slouch while you’re working, this is the pose for you. Cobra pose will encourage you to hold your shoulders back and improve your awareness of your posture. Believe it or not, according to a 2017 study cited in Healthline, regularly working the pose into your yoga routine might even reduce symptoms of depression.

How To Do It:

• Lie flat on your belly with your toes pointed, your arms pressed close to your sides, and both palms flat on the mat.
• As you inhale, lift your chest, extending your spine and eventually straightening your arms. Stare directly ahead, keeping your head level, as you exhale.

Savasana might look a little unexciting, but it’s considered one of the most essential yoga poses — so essential, in fact, that it’s traditional to conclude a session by entering the pose.

Rather than improving your strength, balance, or alignment, savasana aims to help you appreciate the healing power of stillness. According to international yoga instructor Noah Mazé, the pose calms the sympathetic nervous system— so you’ll go forth feeling relaxed and rejuvenated.

How To Do It:

• Lie on your back with your feet separated, your arms extended with palms facing upward, and your shoulders tucked back.
• Inhale and exhale, resisting the urge to move your body. Simply rest as you let go of any worry or tension.