The 15-Minute Routine to Stretch Out Your Body after a Long Day at Home

Related Article
City Guides
Tried and Tested: These Are the Top 3 Yoga Studios in Bahrain
Read Article
Zen Bear Yoga Mat
Photo: Courtesy of Zen Bear

With Coronavirus lockdowns, curfews, and regulations transforming the way we live around the region, most of us will find ourselves stuck at home for days on end. Depending on your situation, that could mean you’re spending hours on the TV room couch or at the kitchen table, trying to get work done. Either way, chances are you’re sitting a lot more than you’re used to and potentially feeling the anxiety of the current situation in your tight muscles.

With that in mind, Goodness teamed up with Jumeirah Al Qasr Talise Spa’s Wellbeing Consultant and Yoga Master, Vijay Sharma, to get his tips on how to relax and unwind at the end of the day using a quick and easy sequence of yoga postures.


Chandra Namaskar (Moon Salutation)

Begin your end-of-day relaxation with a moon salutation, a sequence of 14 asanas (poses) to calm the mind and stretch the whole body. Best done at night, it will take you through a series of poses including Child’s Pose, Mountain Pose, and Cobra Pose. Watch the video below for a step-by-step guide. 

The 15-Minute Routine to Stretch Out Your Body after a Long Day at Home

Marjariasana (Cat-Cow Pose)

Next, stretch your neck and back with a series of Marjariasana, also known as Cat-Cow Pose. Starting on all fours in a tabletop position, this popular pose removes any stress from the lower back while releasing tension from the neck, shoulders, and spine.

Photo: Courtesy of WorkoutLabs

Mandukasana (Frog Pose)

Eliminate aches and pains from prolonged sitting with a Frog Pose. Known to lengthen the spine and stretch the lower joints, the Frog Pose activates circulation in the hips and thighs as well as improves back muscles and shoulders.

Photo: Courtesy of WorkoutLabs

Kapotasana (Pigeon Pose)

This kneeling back-bending pose is perfect for when you have spent the day sitting and looking down at a laptop. Your hip flexors, shoulders, and lower back will also benefit from this deep stretch.

The 15-Minute Routine to Stretch Out Your Body after a Long Day at Home

Ardha Matsyendrasana (Seated Spinal Twist)

This is a seated twist pose to strengthen your lower back, massage your lower abdominal muscles, and relieve any stiffness in the body. Hold it for 30 to 60 seconds on each side. 

Photo: Courtesy of WorkoutLabs

Ananda Balasana (Happy Baby Pose)

Lying on your back with your feet up in the air, open your hips and release any tension from a day of sitting with the Happy Baby Pose. 

happy baby pose
Photo: Courtesy of WorkoutLabs

Savasana (Corpse Pose)

End the session with five minutes of Savasana, lying on your back with your arms and legs slightly spread out. This simple pose focuses on breathing and calming the mind.

Photo: Courtesy of WorkoutLabs