I have selected 4 restorative yoga postures that can be done on a yoga mat or on your bed. They are a great to calm the nervous system down, and also to help your muscles and tissues recuperate.
The sequence lasts about 25 minutes and will relax your body and your mind. It is perfect do to right before going to sleep, or after running (or any other physical activity!)
What you need: bolsters or pillows (make you as comfortable as possible so use many!), soothing music, any incense or essential oils to burn while you relax (optional).
What you do NOT need: your cell phone. Put it on airplane mode or turn it off.
Balasana (Supported child pose)
–> Bring your toes together, open you knees mat width apart. Place a bolster or a few pillows so you can lay on them (like in the picture). Place another pillow between your heels and your gluteal muscles. You can bring your arms along each side of the bolster, or towards the back like in the photo, whatever is more comfortable. Stay 2 minutes and then turn your head to the other side.
Supta Baddha Konasana (Reclined goddess pose)
–> Bring the soles of your feet together. Fold both pillows in two and place one under each knee for support. Lay down on your back and place your left hand on your heart, and your right hand on your belly. Stay here for 3-4 minutes. Make your exhales twice as long as your inhales.
Supta Matsyendrasana (Supine Spinal Twist)
–> Hug your knees to your chest and slightly bring them to one side. If needed, you can place a pillow between your legs. Stretch out the opposite arm. You can turn your neck towards the stretched arm, or keep it straight. Hold this posture for about 3-4 minutes on each side.
Viparita Karani (Legs up the wall)
–> Place a pillow under your lower back and bring your feet up the wall. You can place your hands on your belly, or on the side of your body. This posture is ideal especially after a marathon: it will help your blood flow, and eliminate the lactic acid from your muscles. Keep your legs up the wall for 8-10 minutes.
Good night! ZzzZZzzZZzzz