These postures can work for anyone, including yogis and non-yogis alike. The best part: all you need is a pillow and you can do this sequence right in comfort and ease of your own bed!
1. Seated Wide Angle Pose (Upavistha Konasana)
Sitting with your legs spread wide apart, place a pillow horizontally in front of your torso. Inhale, sit up as tall as possible. Exhale, begin to fold forward from the hips, walking your hands out in front of you until your upper body comes to rest on the pillow. If sitting up tall or folding forward causes you to round the spine at all, take a soft bend to both knees. Rest, breathing deeply on the pillow for 10 rounds of breath. Inhale to rise back up to seated.
2. Legs Up The Wall (Viparita Karani)
Set your pillow up against the wall or headboard at the top of your bed and lay on top of the pillow with your sit bones at the headboard or wall. Extend your legs up towards the ceiling, keeping the heels stacked over the hips, and rest your head and shoulders against the mattress. The arms can extend by your side, palms facing up to receive the restorative energy that flows into your body with the breath.
This restorative inversion is great if you spend a lot of time on your feet. Your circulation will improve, creating a soothing, healing effect on almost every system in your body. Stay here breathing deeply for 2-3 minutes. To come out, bend your knees and roll onto one side. (EYC note: if you choose to do only 1 of these poses, make it this one; it is any extremely powerful, restorative pose)
With your seat on the bed and your back lying on the pillow lengthwise, bring the soles of your feet together as the knees naturally drop out towards the side. Restfully, recline with each exhale in towards the pillow and the earth. Stay here for at least two minutes, sinking deeply into this very supported inner hip opener. (EYC note: you can put pillows underneath your legs if this pose strains or hurts your inner thighs)