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Whether you’re a student, work a nine-to-five, or are simply having a stressful week, there’s no better time to unwind than the weekend. And there are plenty of ways to detox after a demanding week. Some people prefer an at-home facial while others turn to a hardcore workout to let loose. And we’re fans of both of those options, but it’s our opinion that there’s nothing quite as relaxing as practicing yoga. Grab your yoga mat and keep reading to learn 10 beginner yoga poses for stress, then put them all together to form a yoga sequence that will help you wind down.
Begin your yoga de-stress sesh with child’s pose. This beginner yoga pose is great for stretching out your back and arms. Start by kneeling, then move your butt back toward your heels so that you’re sitting on your legs. Stretch your arms as far as you can along your mat, keeping your forearms against the floor. Hold this pose for 30 seconds.
Transition into cow pose. Roll your body back so that you’re on all fours with your knees and palms on the mat. Bend your back inward so that it makes a “U” shape. Hold for 30 seconds.
Next, bring yourself into cat pose. This yoga pose for stress quite literally mimics what you’d picture when thinking of a cat’s back. Arch your back for this pose and hold for another 30 seconds.
Slowly bring yourself down so that you’re lying on your mat on your stomach. Bring your arms along your sides so that your hands are in line with your hips. Slowly raise your legs and shoulders off the ground simultaneously. Hold for 30 seconds, then lower your body and lay flat again.
Push your upper body up so that your chest, hips, and pelvis are off the ground. Look up toward the ceiling to get a full stretch—this is upward facing dog! Hold your position for 30 seconds.
Transition from upward facing dog into downward facing dog by lifting your butt up toward the ceiling, forming an upside-down “V” with your body. Keep your feet and hands flat on the floor while you hold your position for 30 seconds.
Raise your upper body and come to a standing position. It’s time to try warrior one pose! First, plant your right leg toward the end of your mat with your foot turned sideways. Then, lunge your left leg forward so it has a 90-degree bend. Raise your arms and face toward the ceiling, slightly curving your back. This pose may take a few tries to master (it’s harder than it looks) but practice makes perfect! Hold for 30 seconds then repeat on the opposite side.
Ready to move on to warrior two? Deepen the bend of your leg slightly while moving your arms to be aligned with your shoulders, pointing in front of and in back of you. Look forward. Hold this pose for 30 seconds, then switch legs.
Things are about to get a little tricky—be patient! Bring both of your arms so that they’re pointing forward, parallel with the ground. Then, slowly straighten your leg while lifting the other off the ground. Bring your body so that it’s parallel with the ground. This pose is all about balance! Hold for 30 seconds, then switch to your other leg.
Finish your yoga session by winding down with corpse pose. Lay down flat on your back with your arms along your sides. Close your eyes and allow yourself to just be. Seriously—don’t let your mind wander to the million little things that have been stressing you out! Focus on your breathing for 30 seconds. Hooray! You’ve officially finished your easy, stress-relieving yoga session. How great do you feel?
Want more at-home exercise ideas? Here are 21 Easy Workouts to Try in 2019.