Yoga for When You're Feeling Worn-Out
This is my go-to 'lazy day yoga' sequence for when I'm feeling especially tired and sore—perfect for practicing at the end of a long week, especially during the holidays! Many times, I choose to skip the introductory savasana (1) and reclined bound angle (2) poses, starting my practice instead in resting half frog (4), which has become my favorite yoga pose for gently stretching my hips.
I encourage you to find your own variations to this practice and make it your own. Having a go-to lazy day sequence can be very useful for those days you need to show yourself a little extra self-care.
Before stepping onto your mat, grab a few props—such as a bolster or a few pillows—and a blanket or two.
1. Savasana (corpse pose)
Come to lie gently on your yoga mat, extending your arms by your sides with palms facing up. Relax your feet and legs, allowing them to naturally fall to the sides, about hip-width apart.
Close your eyes and begin to slow down your breath, noticing how you are feeling. Notice any thoughts that come up but don't engage them, let them pass. Relax here for about a minute. When you are ready to come out of the pose, begin to deepen your breath and bring gentle movements back to the body, such as wiggling your fingers or toes.
2. Reclined Bound Angle (Supta Baddha Konasana)
Remain lying on your yoga mat, bend your knees, and bring the soles of your feet together to enter Supta Baddha Konasana (reclined bound angle pose).
You may need to adjust this posture by moving your feet further away from the body or placing a folded blanket, pillow, or bolster under your knees. Stay in this position as long as you like, allowing the hips to gently open. Remember to breathe. It can be helpful to imagine your inhales filling your body with fresh, new energy and your exhales releasing tightness in the hips.
Note: If intending to remain in this position for an extended period, covering yourself with a blanket or wearing socks can help increase relaxation.
Transition: To exit the pose, gently remove any props and use your hands to bring your knees together. Plant your feet on the mat, knees bent and facing upward. Then, slowly roll your body to one side, pausing in a fetal position for a few breaths. Finally, use your hands to push yourself up into a seated position.
3. Frontal Savasana
From a seated position, come to lie face down on your yoga mat, using your hands as a pillow. Feet are relaxed, about hip-width apart.
Stay here as long as you like, taking slow deep breaths. Notice how your breath feels against the floor beneath you in this grounding posture.
4. 5. 6. Resting Half Frog
Remaining on your belly in frontal savasana, bend your left knee and slowly bring it out to the side so that it aligns with your left hip. Your right foot should be flexed, and the knee positioned at a 90-degree angle.
Stay here for about two minutes, placing a pillow or folded blanket under your hip if needed.
When you're ready to come out of the pose, come back through the frontal savasana pose for a few breaths before taking the posture on the right side.
Resting Half Frog is a great posture to counterbalance activities that involve sitting, driving, or engaging in repetitive leg movements like running, biking or working out on an elliptical.
7. 8. Sphinx Pose
Lying on your belly, press the tops of your feet into the mat, slide your forearms onto the mat, parallel to each other and shoulder-width apart. Your elbows should be directly under your shoulders, forming a 90-degree angle. Press your forearms into the mat and lift your chest.
Stay here for 30 seconds up-to two minutes depending on your comfort level. Sometimes, it can be helpful to come back into frontal savasana for a few breaths before taking the posture a second time. Sphinx pose can be a great way to counteract desk and computer work.
Note that in the yin variation of sphinx pose, it is ok to relax your feet and legs once you find your posture. It is also ok to soften your chest a bit, maybe not taking your full expression of the posture, or even allowing your head to hang.
Transition: When ready, slowly lower your chest and form a pillow with your hands under your head, coming into frontal savasana. Stay here for as long as needed, allowing your back to relax.
9. Wide Leg Child Pose
From Frontal Savasana, place the palms of your hands on the mat and push up, hinging at the hips to come and sit on your feet. Spread your knees apart towards opposite sides of the yoga mat, transitioning into Wide-Legged Child's Pose. Extend your arms forward, reaching them out in front of you on the mat. Walk your hands forward and lower your chest to the mat.
Option to rest on a bolster and relax arms. Stay here as long as you like. When you're ready to come out of the pose gently move through a tabletop position before coming to a seated position.
10. Supine Twist
Come to lie on your yoga mat in Savasana. From here, bend your knees and place your feet on the mat, keeping your knees together. Bring your arms out to your sides, perpendicular to the body, with palms facing down. Then, drop your knees over to the left side and turn your head and neck to look toward your right.
Stay here as long as you like, maybe covering yourself with a blanket for extra comfort, before taking the posture on the other side.
11. Supported Hero Pose or Reclined Pigeon
Supported Hero Pose
If Hero pose is not already in your practice and you suffer from any chronic knee, hip, or back stiffness - I suggest skipping this posture today and instead practicing reclined pigeon pose which is another great way to stretch your quadriceps and glutes.
Prep: Place a bolster (or a couple pillows) long ways on your mat creating a support. Add as much height to your support as needed so you can feel comfortable in the posture - such as a second bolster, folded blankets or pillows.
Kneel on your yoga mat with your knees together, sitting back on your heels with your feet about hip-width apart. Gradually recline back onto your props, allowing yourself to lie down comfortably, relaxing into the pose. Relax your arms by your sides, palms facing up.
Stay here for as long as you like before carefully pressing into your hands to sit-up, carefully removing any props from your mat.
Reclined Pigeon Pose
Lying on your back on your yoga mat, bend your knees with your feet flat on the floor. Cross your left ankle over your right thigh creating a figure 4 shape with your legs. Flex your left foot and gently bring your knee towards your chest. If you can, interlace your hands behind the right leg.
You can use a strap to help reach your leg if needed. Stay here for a few breaths before taking the posture on the other side.
12: Final Relaxation: End your practice the way it began, by taking a savasana or corpse pose. This time, allow yourself to stay in savasana for a longer period of time. It is in this deep state of relaxation, that your body can absorb all of the benefits of the postures you just practiced.
If it is in your practice - you may choose to take legs up the wall pose instead of savasana for final relaxation, since ideally every yoga practice should include an inversion (as well as a forward bend, backbend and twist). Yoga Journal has a great guide for practicing legs up the wall pose for those interested.
