Sometimes – sometimes – we may have a bit too much wine on our rare Girls Night Out and feel like crap the next morning. You know the drill, right? The whatwasIthinkingnowI’mgonnadie morning after. How do you get over a hangover? We weren’t sure – until we found this yoga flow.
Nike Master Trainer Traci Copeland has a flow full of twists, inversions, and movement-fueled detoxification so you can wring the booze right out of your body. And since it only takes five minutes, you can squeeze it in for an instant pick-me-up before running off to brunch or work. Or just back to bed. (Video here.)
Seated Forward Fold:
Sit with legs extended in front and toes flexed. Reach arms straight overhead, then reach and fold forward with a flat back, holding on to toes or shins. Slowly bow head, and take slow, deep breaths. At the bottom of each exhale, try to fold deeper. Breathe here for 3 breaths.
Lie face up. Bring one knee into chest, then cross ankle over other thigh and allow knee to fall open. Reach through to grab the other hamstring and gently pull toward chest. Keep shoulder blades grounded, and make sure both feet are flexed to protect the knees. Continue for 3 breaths, then switch sides and repeat.
Lying Spinal Twist:
Lie face up with right leg extended and left leg forming a 90-degree angle. Pull left leg across body to twist hips to the right, keeping shoulders grounded. Extend left arm sideways onto the floor, and gently turn head to look toward left hand. At the bottom of each exhale, try to twist deeper. Breathe here for 3 breaths, then switch sides and repeat.
Lie face up with legs straight in the air, toes over hips. Slowly pull toes toward face and then up toward the ceiling to lift hips off ground. Brace lower back with hands, pushing elbows into the floor. Try to keep toes directly over hips. To lift higher, walk hands higher up the back. Take easy breaths, and keep gaze straight forward. Breathe here for 3 to 5 breaths.
Start in shoulder stand. Continue to brace back with hands and slowly lower toes down behind head to touch the floor. Keep chin tucked into chest. For a deeper stretch, grab hold of ankles, and gently pull outward to separate knees and bend them toward head. Breathe here for 3 to 5 breaths. To come out of pose, roll down slowly, one vertebra at a time. Cross feet at the ankles, and rock backwards and forwards a few times. Finally, rock up to sit tall.
Start on hands and knees, then push hips all the way back. Extend arms forward onto the floor and rest forehead on the ground. Breathe here for 3 breaths.
To watch the videos of each of these poses, click here.