10 Revitalizing Yoga Poses to Recover After a Night Out

Whether you’ve indulged in alcohol or simply danced the night away, these yoga poses are perfect for recovering after a long night. None of these poses require significant effort, making them ideal even if you’re nursing a hangover.

1. Downward Facing Dog (Adho Mukha Svanasana)

Begin on your hands and knees, ensuring your wrists are directly under your shoulders and your knees are under your hips. Inhale and tuck your toes under. Exhale and lift your hips up and back. Spread your fingers wide and press firmly through your palms. Relax your head and let it hang between your arms. Gaze at your feet or belly. Hold for five breaths.

2. Standing Forward Bend (Uttanasana)

Stand with your feet hip-width apart. Inhale and lengthen your spine. Exhale and fold forward, bringing your hands to the floor or your shins. Keep your knees slightly bent. Engage your core and press your chin towards your chest. Relax your shoulders and lengthen your spine. Shift your weight onto the balls of your feet and try to straighten your legs. Hold for five breaths.

3. Warrior III (Virabhadrasana III)

Step your right foot forward. Bend your right knee and lean your torso forward, lifting your left leg parallel to the ground. Extend your arms forward, palms facing each other. If your shoulders are uncomfortable, keep your hands shoulder-width apart. If there’s still strain, place your hands on your hips. Engage your core and hold for five breaths. Lower your left leg and step back. Repeat on the other side.

4. Open Triangle (Uttihita Trikonasana)

Stand with your feet about a meter apart. Extend your arms out to the sides. Turn your right foot to the right and your left foot slightly inward. Exhale and lean to the right, placing your right hand on your shin or the floor. Extend your left arm upwards, opening your chest. Lengthen your neck and gaze at your left hand. Hold for five breaths, then switch sides.

5. Extended Side Angle (Uttihita Parsvakonasana)

Stand with your feet about a meter apart. Extend your arms out to the sides. Turn your right foot to the right and your left foot slightly inward. Bend your right knee to a 90-degree angle. Place your right hand on the floor outside your right foot. Rotate your chest to the left and extend your left arm upwards, continuing the line of your body from your left leg. Gaze upwards. Hold for five breaths, then switch sides.

6. Rotated Side Angle (Parivrtta Parsvakonasana)

Step your left foot forward, ensuring your knee is at a 90-degree angle. Rotate your torso to the left and place your right hand outside your left foot, keeping it parallel to your extended left leg. Extend your left arm upwards. Bring your hands to your chest in a prayer position. Hold for five breaths, then switch sides.

7. Chair Pose (Utkatasana)

Stand with your feet together. Inhale and raise your arms overhead. Exhale and bend your knees, lowering your hips as if sitting in a chair. Keep your weight in your heels and engage your core. Relax your shoulders and gaze upwards. Hold for five breaths.

8. Eagle Pose (Garudasana)

Stand tall. Lift your right leg and wrap it around your left leg, hooking your right foot behind your left calf. Do the same with your arms, wrapping your right arm under your left and bringing your palms together. Maintain your balance and try to lower your hips, keeping your heels on the ground. Hold for five breaths, then switch sides.

9. Seated Spinal Twist (Ardha Matsyendrasana)

Sit on the floor with your legs extended. Bend your left knee and bring your left foot under your right hip. Bend your right knee and place your right foot outside your left thigh, keeping your right ankle against your left thigh. Place your right hand on the floor for balance and gaze over your right shoulder. Use your left hand to press against your right knee, lengthening your spine with each inhale. Hold for five breaths, then switch sides.

10. Corpse Pose (Savasana)

Lie on your back and close your eyes. Extend your arms away from your body with your palms facing upwards. Relax your shoulders and press your lower back into the floor. Once you find a comfortable position, remain in it for 10 minutes, allowing your heart rate to slow and your breath to return to its natural rhythm.

For more information on yoga and its benefits, you can visit Yoga Alliance, a renowned authority on yoga.