Top 8 exercise to get rid of stress at the end of the day

– Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don’t “puff” forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.

– Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won’t be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor.

#4.Shoulder Stand (Sarvangasana)

How to Do Shoulderstand (Salamba Sarvangasana)

– Get into Savasana (corpse pose).

– Now, bring together your feet and place your hand sideways close to your body.

– Bring your legs close to your chest.

– Lift your lower body slowly (similar to Halasana or plough pose).

– Take your hands, place them on your back and slowly lift your legs up.

– Your entire body should be in a straight line with your upper arm supporting your back.

– Hold the pose – begin with 10 seconds – breath normally.

– Now slowly fold your leg from the knee.

– With the support of your hands, get your upper body down.

– Lie down in Savasana for as long as you held Sarvangasana. Don’t get up with a jerk instantly after finishing it.

#5 Savasana

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– In Savasana it’s essential that the body be placed in a neutral position.


– Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms.

– Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left, pushing through the heels.

– Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally.

– Narrow the front pelvis and soften (but don’t flatten) the lower back.

#6. Bow Pose

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– From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips.

– The heels are lifted away from the buttocks and at the same time the thighs are lifted away from the earth working opposing forces as the heart center, hips and back open. The gaze is forward.

#7. Standing Forward Bend

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– From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth. The feet are rooted into the earth with the toes actively lifted.

– The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt.

– The fingertips are resting on the earth next to the toes. The gaze is down or slightly forward.

#8. Supta Virasana

Liggende held / Supta Virasana / Reclining hero pose | Hero pose yoga,  Iyengar yoga poses, Yoga benefits

– Perform Virasana. Exhale and lower your back torso toward the floor.

– First lean onto your hands, then your forearms and elbows.

– Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.

– Then finish reclining, either onto the floor or a support blanket or bolster.