All-Day Energy Yoga: Evening

10-minute sunset yoga plan for all-day energy
by Womens Health Magazine

Why it works
A 2004 study in the International Journal of Yoga Therapy found that yoga reduces fatigue and stress for up to 2 hours. But don't worry, these poses won't leave you too buzzed to sleep. "In the evening, staying in poses for several minutes relaxes the nervous system so sleep will come easily," says Ida Unger, a certified yoga instructor in Santa Monica, California.

Cross-Legged Pose

Sit cross-legged facing a chair, about 1 foot from the seat, feet directly under your knees. Place your hands on the floor behind your hips, fingers pointing away from your body. Reach your arms to the side and up, then down toward the chair. Place them on the seat while resting your forehead on the edge. Slowly inhale and exhale, extending your spine, for 2 to 3 minutes. Repeat with your legs crossed the opposite way.

Head-To-Knee Pose

Fold two blankets so they're about 2 feet wide, 1 foot long, and 1 foot thick when stacked (adjust according to your flexibility). Sit on the floor with your legs straight out in front of you, feet flexed. Bend your left knee, place the outside of your left thigh on the floor, and draw your left foot in toward your groin so the sole is against the inside of your right thigh. Lay the stack of blankets over your right leg at your knee or ankle (depending on how limber you are). Inhale and place your hands on either side of your right knee. Exhale and lift your chest, then fold forward over your right leg. Repeat this breath and stretch until you've reached as far as you can go while keeping your chest open. Rest your forehead on the blankets and extend your arms. After 2 to 3 minutes, come up slowly and repeat on the opposite side

Supported Bridge Pose

Fold two or three blankets so they're 2 feet long, 6 to 8 inches wide, and 3 to 6 inches thick when stacked. Lie back so the blankets run the length of your spine, with your head and shoulders on the floor. Place your feet flat on the floor, hip-width apart. Hold the pose for 2 to 5 minutes, inhaling and exhaling slowly and deeply.

Legs up the Wall

Fold two or three blankets so they're 2 feet long, 6 to 8 inches wide, and 6 inches thick when stacked. Place them about 3 inches from a wall and parallel to it. Sit in the middle of the stack with your left side facing the wall, knees bent, and feet flat on the floor. Simultaneously lower your right shoulder, straighten your legs, and rotate your hips so that the backs of your legs sweep up the wall. Scoot your butt in as close as possible. Your torso should now be perpendicular to the wall, with the blankets under you. Keep your eyes closed while slowly inhaling and exhaling for 2 to 3 minutes.