Benefits: Restoring calm to the mind

Viparita Karani (Legs-Up-the-Wall Pose)

Start by sitting sideways against the wall, swing the legs round and up to bring the buttocks as close to the wall as possible. Lower the spine and head gently down onto the mat. The arms should come out to the sides with a bend at the elbow, and the palms facing up towards the ceiling.

Benefits: Aids the digestion, calms the nervous system to help with sleeplessness, assists circulation.

Supta Baddha Konasana (Reclining Bound Angle Pose)

Start by lying on the back with the legs together. bend the knees towards the body bringing the heels towards the sitbones. Open the knees out to the sides and press the soles of the feet together. Take the arms out to the sides to rest on the mat with the palms facing the ceiling.

Benefits: Stretches groin, inner thighs and knees, helps reduce stress and anxiety.

Savasana (Corpse Pose)

Lie down on your back with the legs straight. The legs should be slightly apart with the arms down by the sides and palms facing up. Ensure the legs and arms are in a relaxed position. Close the eyes and let the body sink into the mat.

Benefits: Reduces stress and anxiety, calms the nervous system, helps reduce insomnia.

Supta Padangusthasana (Reclining Big Toe Pose)

Start by lying on the back with legs straight. Bend the left knee in towards the body, and extend the leg out. Then bring the leg out to the side keeping the fingers hooked onto the big toe. Aim to keep the hipbones level and the back on the floor. A yoga strap can be used here if the pose is challenging.

Benefits: Provides relief from backache, stretches the hips, hamstrings, and calves, helps reduce stress.

Supta Virasana (Reclining Hero Pose)

Start by sitting in Hero Pose. Start to lean back onto the forearms, keeping the knees as close together as possible. Lower the spine and the head down onto the mat. Hands can come to the sides of the body in a cactus position with the palms facing the ceiling, or the hands can be placed across the torso.

Benefits: Intensifies the stretch in the thighs and ankles of its upright version, improves digestion.