After a long work day, it’s easy to feel defeated before you pick up the kids, arrive home and make dinner, do household chores, try and have a social life. The list goes on. No matter what, we have to march onward to the rest of the night! Phase 2!

But, there are ways to combat this feeling where energy is lacking and your body is sore from tension from your workload. One of the best things you can do to knock a few balls out of the park at once is yoga.

With a yoga session after work you can:

  1. Reduce stress and tension in your shoulders, neck and lower back.
  2. Increase your energy levels.
  3. Take this time out for self-care.
  4. Squeeze in some meditation through Savasana.
  5. Reduce your focus to the present moment, which leaves you feeling refreshed!

What Yoga Classes Does Mind Body Soul Offer After Work Hours?

Check out our website, here!

Yoga Poses

What Are The Best Yoga Poses To Do For Your After Work Session?

1. Cat-Cow (Marjaryasana/Bitilasana)

Warm up the spine with this revitalizing pose. From cow-tilt to cat-stretch, your body will begin the preparations for your yoga practice in full. Use this pose to loosen up your upper back body and release tension from your shoulders and neck. Lengthen the spine and feel your lower back body let go of stress as well.

2. Thread The Needle (Parsva Balasana)

Thread the needle is a favorite for those who are suffering from upper back and shoulder pain, particularly in the shoulder blade region. If this is where you hold most of your tension, then this will be an excellent after work pose for you. Check out these step by step instructions, here!

3. Legs up the Wall (Viparita Karani)

A restorative pose that melts away tension in the lower back through support of the wall or a few blankets stacked behind the bum. This pose stretched the back of the legs, back of the neck and front of the torso. Viparita Karani Pose allows blood flow to return to the heart by flowing in the opposite direction, giving relief to tired legs. It taps into the “rest and digest” activity in the nervous system, essentially making you feel calmer.

Childs pose

4. Extended Child’s Pose (Prasarita Balasana)

A variation not far off from the original, “child’s pose”, this restorative and relaxing pose is great for beginners and just about anyone! This pose allows a gentle stretching of the back body as you melt your heart and head into the ground. A modification of this allows you to get a wide-legged pose, therefore getting the blood flowing to the inside of the legs and internal organs. Melt the stress from the day away!

5. Texas T or Reclined Twist (Supta Matsyendrasana)

It is said that this pose is the best way to release out toxins, tension, and stress from the whole body by squeezing, stretching and toning the core muscles. Reclined Twist stretches your chest, shoulders, and spine while massaging your internal organs. This increases your digestive processing, helping you eliminate toxins.

6. Corpse Pose (Savasana)

Known as the most important pose in yoga, Savasana is led to be the most rejuvenating and most relaxing pose that one can do. It is the pose of ultimate relaxation and for that reason, it is difficult for most to fully fall into. It is the pose at the end of your practice where you lay with your breath and soak in the fruits of your yoga. Letting all that yummy goodness and blood flow that you have given to your body to settle in while you feel the earth supporting you from underneath. If there is any, one, pose you can learn, let this be the one!


Life is what you make of it. Really. When you have busy days and you can’t find the time in the morning to do a yoga practice, check out local places like Mind Body Soul of NSB to join our classes! We have a variety of classes that are suitable for before work and after work. Just give us a call at 386-410-2175! 


Sources: Yoga Journal
Yoga For Beginners
Yoga With Adriene