FitnessWorkouts

Go From Tight to Light in Just 5 Minutes With This Tension-Releasing Restorative Yoga Sequence

Whether you're winding down after a hard workout or need to de-stress after a long day at work, try this 5-minute restorative yoga sequence.

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Photo: W+G Creative
Published Mar 23, 2024

Written by 

Rachel Grice

Sinking into a restorative yoga sequence is like slipping into a warm bath at the end of a long day—pure bliss and total relaxation. This is where the magic happens, allowing both your body and brain to let go after bearing the brunt of your daily stresses (or even just a hard workout).

Experts in This Article

Paige Willis

certified yoga instructor and founder of Undone, a pop-up yoga experience

You can practice restorative yoga poses whenever you feel like your body needs a gentle stretch, says Paige Willis, RYT-200, certified yoga instructor and founder of Undone, a pop-up yoga experience.

“I typically practice restorative yoga after a hard workout or at nighttime. That’s when it feels most supportive for me. The longer, more gentle stretches and meditation help me ground and calm down,” she says.

When your breath and movement sync up, it creates a deep sense of harmony between the body and mind, allowing for a more mindful practice that enhances both physical and mental well-being.

Willis is the host for our April 2024 Movement of the Month Club, focusing on yoga. This week 4 yoga flow—designed and demonstrated by Willis, below—is about bringing harmony to your body, blending gentle stretches with deep breaths to release tension and build strength in the most soothing way possible.

Join the Movement

If you’re following along with our Movement of the Month Club, you’ll do one pose each day, Monday through Saturday. Then on Sunday, you’ll do the full 5-minute routine.

Do each pose for 50 seconds (25 seconds on each side, where necessary) before moving on to the next one, for a total of 5 minutes. If you’re feeling especially tight or if you have more time, feel free to do each move for as long as feels good.

1. Child’s Pose (Balasana)

Turn your focus inward with child’s pose. Though it seems simple, its benefits are many: opening your hips, lengthening your spine, and activating your body’s relaxation response.

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  1. 1.
    Begin on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
  2. 2.
    On an exhale, lower your hips back toward your heels, bringing your forehead to rest on the mat.
  3. 3.
    Keep your knees together or spread them slightly apart, depending on your comfort level.
  4. 4.
    Extend your arms forward in front of you, reaching actively through your fingertips.
  5. 5.
    Allow your chest to sink toward the ground as you lengthen through your spine.

2. Bridge Flow (Setu Bandha Sarvangasana)

This pose works your back, glutes, and hamstrings, while stretching your chest and creating a feeling of fluidity and strengthening your mind-body connection.

  1. 1.
    Lie flat on your back with your knees bent and feet flat on the floor. Place your feet hip-width apart and parallel to each other, heels drawn in toward your sitting bones.
  2. 2.
    Place your arms at your sides with palms facing down.
  3. 3.
    Press your feet and arms firmly into the floor. As you inhale, lift your hips up toward the ceiling, squeezing your glutes and thighs.
  4. 4.
    As you lift your hips, raise both arms straight above your head toward the floor.
  5. 5.
    Lower your back to the floor vertebra by vertebra, lower your arms back down to your sides at the same time.
  6. 6.
    Repeat.

3. Supine Windshield Wipers

Provide relief to your hips and lower back with supine windshield wipers. The move gently stretches your hips through internal and external rotation.

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  1. 1.
    Begin by lying on your back on a comfortable surface, such as a yoga mat.
  2. 2.
    Extend your arms out to the sides slightly lower than shoulder height, palms facing up or down, whichever is more comfortable
  3. 3.
    Bend your knees and plant your feet on the mat, hip-width apart, keeping your knees pointed toward the ceiling.
  4. 4.
    On an exhale, lower both knees toward the right side of your body, allowing them to come as close to the ground as feels comfortable.
  5. 5.
    Keep your upper body and shoulders grounded on the mat, maintaining contact between your shoulder blades and the floor.
  6. 6.
    Inhale as you return your knees to the center, bringing them back to the starting position.
  7. 7.
    Exhale as you lower both knees toward the left side of your body, feeling a gentle stretch through your hips and lower back.

4. Supine Twist (Supta Matsyendrasana)

Build on the feel-good spinal movements of windshield wipers with a supine twist. It stretches the back, core, and hips, relieving tension in the back via the twisting motion.

  1. 1.
    Lie on your back and extend your arms out to the sides at shoulder height, palms facing up or down.
  2. 2.
    Bend your right knee and drop it across your body, twisting to the left side as far as is comfortable.
  3. 3.
    Press your palms or the backs of your hands into the floor to help stabilize you as you gaze back to the right.
  4. 4.
    Twist back to the center and repeat on the other side.

5. Happy Baby (Ananda Balasana)

In this pose, you’ll look exactly like a happy baby! And your hips and lower back will be happy, too, as this pose helps decompress the spine as you pull your knees toward your armpits.

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  1. 1.
    Lie on your back, bending your knees and drawing them toward your chest.
  2. 2.
    On an exhale, separate your knees wider than your torso.
  3. 3.
    Reach your arms through the inside of your knees and hold onto the outsides of your feet or ankles.
  4. 4.
    Flex your feet and draw your knees toward your armpits, bringing them closer to your torso.
  5. 5.
    Draw your bellybutton to your spine to keep your lower back on the mat.

6. Corpse Pose (Savasana)

Corpse pose is a deeply restorative and rejuvenating pose that allows you to surrender and let go. If your mind wanders during this pose, gently bring your focus back to the present moment.

  1. 1.
    Lie on your back on your yoga mat. Extend your legs out long on the mat, allowing your feet to fall open naturally.
  2. 2.
    Place your arms alongside your body, palms facing up and fingers curled naturally.
  3. 3.
    Close your eyes gently and allow your entire body to relax.
  4. 4.
    Let go of any tension in your muscles, starting from your feet and working your way up to your head.
  5. 5.
    Bring your awareness to your breath, observing the natural rhythm of your inhales and exhales.
  6. 6.
    Remain here for as long as you’d like.
  7. 7.
    When you’re ready to transition out of savasana, begin to deepen your breath and gently wiggle your fingers and toes to bring movement back to your body.

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FitnessWorkouts

6 Lateral Exercises You Need to be Doing ASAP for Longevity

Time to train smarter.

Cropped image of woman doing lunge yoga pose
Stocksy / Photo Credit By Studio Firma
Published Feb 21, 2025

Written by 

Jaime Osnato

Want to stay strong, steady, and mobile for life? It’s time to stop thinking only about forward and backward movements and start training side to side. 

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Lateral exercises boost your ability to move and stabilize in the frontal plane—a genuine game-changer for longevity. Developing this kind of strength helps prevent falls, improves balance, and keeps your joints healthy as you age (more on this later). 

Whether you’re climbing stairs, getting in and out of a car, or just want to feel more confident in your body, adding lateral exercises to your routine can keep you moving with ease for years to come. Here’s your bulletproof guide.

How lateral exercises boost strength

Lateral strength is your ability to move side to side—think stepping sideways, lifting your arms, side-bending at the waist, or balancing on one leg, says certified strength coach Maggie Fazeli Fard. 

These movements, known as frontal-plane motions, rely on small but crucial muscles like the gluteus medius (outer hip), adductors (inner thighs), and quadratus lumborum (a lower-back muscle that helps lift your hips).

Neglecting these muscles can lead to poor balance, lower-back pain, and even knee issues, says Fard.

Why does lateral strength matter for longevity?

Incorporating more lateral exercises into your routine isn’t just about moving better—it’s about aging better. Stronger lateral muscles improve balance, coordination, and lower-body stability, helping you stay active and independent as you age, says Fard.

Want to carry groceries, chase grandkids, or swing a golf club with ease? Here’s why lateral strength matters:

  • Balance: Falls are the leading cause of injury and death in seniors, with 1 in 4 older adults taking a spill every year, according to the Centers for Disease Control and Prevention. Strong lateral muscles help keep you steady.
  • Lower-body mobility: Weak lateral muscles lead to stiff joints and poor mobility. Since most workouts focus on forward-backward movement (like running and lunging), skipping lateral work can leave you prone to injuries, says Fard.
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6 Best Lateral Exercises

Lateral strength is essential for balance, mobility, and injury prevention. But Fard says it’s best to think of these lateral exercises as accessory moves—not the core of your routine. 

Sprinkle these moves into your workouts a few times a week (they’re great for warm-ups, pairing with bigger lifts, or conditioning workouts), and you’ll move stronger, smoother, and pain-free in no time.

1. Figure Eights

This low-impact move improves balance, coordination, and control—a perfect warm-up or daily brain-body booster, Fard says.

How to do it:

  1. 1.
    Stand on your right foot, lifting your left knee to hip height.
  2. 2.
    Extend your right arm forward.
  3. 3.
    Gently move your left foot and right hand in small figure eight patterns (think: a sideways “8”) concurrently. 
  4. 4.
    Do 20 reps, then switch sides.

2. Side-Traveling Ape

This primal “animal flow” exercise engages “your lateral system from head to toe,” says Fard. Do it in warm-ups or pair it with heavy lower-body lifts.

How to do it:

  1. 1.
    Stand with your feet hip-width apart, knees bent.
  2. 2.
    Keeping your back flat, lean forward to place your hands on the floor shoulder-width apart, with your left hand directly in front of your right foot.
  3. 3.
    Press your hands into the floor and hop your feet to the right, landing softly with feet hip-width apart.
  4. 4.
    Bring your hands to the starting position and repeat for six steps, then switch directions.
  5. 5.
    Perform three sets.

3. Side Plank March

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This move strengthens your hips, inner thighs, lower back, and shoulders while improving overall balance and full-body lateral stability, says Fard.

How to do it:

  1. 1.
    Lie on your left side with your feet right foot directly in front of your left and your left elbow under your left shoulder, forearm along the floor.
  2. 2.
    Press through your left forearm and lift your body so that you're balancing on your left forearm.
  3. 3.
    Keeping your hips lifted, bend your right knee toward your chest, then return to start. Bend your left knee toward your chest; return to start.
  4. 4.
    Continue “marching” for 8 total reps, then switch sides and repeat.

4. Banded Lateral Walks

This exercise strengthens the small stabilizing muscles around the hips (which are key for lateral strength), says Fard. Control is key here—no bouncing. 

How to do it:

  1. 1.
    Place a resistance band around your ankles.
  2. 2.
    Stand with your feet hip-width apart and clasp your hands in front of your chest.
  3. 3.
    Bend your knees slightly, and step to the left. 
  4. 4.
    Bring your right foot back to hip-width slowly, resisting the band's pull.
  5. 5.
    Repeat on the right side (returning to start); continue alternating for 10 reps per side.

5. Lateral Lunge

Stronger hips, knees, back? This move can help you achieve all three, targeting the outer hips and inner thighs for improved hip stability and lower-body control, says Fard. (Make it harder by holding a pair of dumbbells.) 

How to do it:

  1. 1.
    Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest. 
  2. 2.
    Shift your weight to the right and step to your right with your right foot.
  3. 3.
    With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
  4. 4.
    Keep your toes pointed forward on both feet.
  5. 5.
    Press into your right heel to return to standing.
  6. 6.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

6. Lateral Step-up

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This lateral step-up variation strengthens the outer hips, inner thighs, and lower back, making it a great prehab move for injury prevention, says Fard.

How to do it:

  1. 1.
    You’ll need a bench or box to complete this exercise.
  2. 2.
    Stand next to your bench and place your left foot on the bench, so that your left knee is bent round 90 degrees.
  3. 3.
    Keeping your torso upright, press your weight into your left foot and push through your quads and glutes to straighten your left leg and stand on top of the bench. 
  4. 4.
    Reverse the move, lowering your right foot to the floor with control. Step your left foot down to the floor next to your right. 
  5. 5.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

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FitnessWorkouts

Doing This Type of Breathing as Part of Your Pilates Practice Can Help Strengthen Your Pelvic Floor

Here's how hypopressive breathing, a deep breathing exercise, can help you with your Pilates practice and other forms of movement.

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Photo: Stocksy/Atolas
Published Jan 29, 2025

Written by 

Kelsey Kloss

If you’re obsessed with all things Pilates, you already know about the best athleisure, accessories, and self-care moments to incorporate into your practice. However, you may be less familiar with a type of breathwork that can improve your practice — and help you feel more grounded.

Experts in This Article

Anouska Shenn

certified Pilates instructor and founder of The Office Yoga Company

Blair Mauri

a pelvic floor therapist and owner of Blair Mauri Pelvic Health

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Enter hypopressive breathing, a deep breathing exercise that involves emptying your lungs completely. It’s similar to the uddiyana bandha in yoga (or an “abdominal lock”).

“It involves breathing in a way that creates a vacuum-like effect in your thoracic, abdominal, and pelvic cavities by decreasing the pressure, causing a lift and toning of the pelvic floor,” says Anouska Shenn, a certified Pilates instructor and founder of The Office Yoga Company.

But before we get into how to do it, let us clear up one thing: Don’t try any breath-holding exercises during your practice, since Pilates focuses on breathing through movements.

That said, practicing hypopressive breathing before, after, or separate from your Pilates workouts can help support your practice in a number of ways.

What is hypopressive breathing?

Hypopressive breathing is a technique that involves completely emptying your lungs and holding that breath to create a vacuum. It serves as a core exercise that can benefit your pelvic floor health.

Think of it this way: Your abdomen is a closed pressure system. That means that when the pressure changes—like with a cough, deep breath, or force like a lift—your abdominal structures need to be able to manage that pressure properly. That’s where pelvic floor exercises, like hypopressive breathing, come in.

“When we’re not managing that pressure properly, gravity takes it and sends it down into the pelvic floor,” says Blair Mauri, MS, OTR/L, a pelvic floor therapist and owner of Blair Mauri Pelvic Health. “Repeated downward pressure not only weakens the pelvic floor, but can also cause it to become extremely tense.”

That tension may lead to symptoms such as incontinence, pelvic organ prolapse, painful sex, low back pain, or chronic constipation. “Hypopressive breathing is an excellent way to optimize pelvic floor function, as it provides a natural lift to these tissues without increasing the tension,” says Mauri.

Improving your pelvic floor function can relieve pelvic pain or low back pain, improve your oxygen and energy levels, promote digestion, and support your movement throughout your Pilates practice.

In fact, an eight-week program of hypopressive exercises improved pelvic floor muscle strength and urinary incontinence symptoms in women ages 18 to 60 with pelvic floor dysfunction and urinary incontinence symptoms, per a 2022 study1 in Neurourology and Urodynamics.

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Plus, hypopressive breathing can work your lungs in a way that benefits your Pilates practice. “Optimizing your rib mobility is also important for diaphragm function and getting the most out of your breaths,” adds Mauri.

How do you do it?

First, take a few deep breaths and see where you notice that pressure (in this case, your breath):

  • Is it focused in your chest or belly?
  • Are your ribs moving apart as you breathe in?

You should feel some mobility in all of these areas, not just one. “Rib mobility is especially important for proper hypopressive technique, so you may need to start here,” says Mauri. “Take some time to retrain your breathing so that everything expands on the inhale and comes back together on the exhale.”

Once you’ve honed in on that, you can move on to your hypopressive breathing exercises, following Mauri’s instructions:

  1. 1.
    Gently exhale as if you are fogging a window. Don’t send any pressure or force down into your lower belly or pelvic floor.
  2. 2.
    After you exhale, hold your nose and close your mouth and “pretend” to inhale without actually taking in any air. Think about widening those ribs, which will make your stomach begin to look concave.
  3. 3.
    Hold this for 3-5 seconds and then inhale.

How does it benefit your Pilates practice?

This breathing technique shines as an add-on to your Pilates practice. You don’t want to hold your breath during Pilates moves (after all, Pilates is all about coordinating movement with breath), but hypopressive breathing exercises can serve as bumpers for an effective workout.

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“Hypopressive breathing is designed to stand alone, but you can use it as part of your warm-up or to close your Pilates practice,” Shenn says.

Pelvic floor strengthening is already often a key element of Pilates. In fact, a 12-week Pilates program focused on pelvic floor strengthening significantly improved stress urinary incontinence symptoms in women ages 45 to 70, with the results lasting even six months after the program, per a small 2020 study2 in the Journal of Alternative and Complementary Medicine.

“Hypopressive breathing complements a Pilates routine, as it also retrains and strengthens the deep core along with your pelvic floor,” says Mauri.

A strong and coordinated deep core and pelvic floor gives you more stability as you move your body throughout your Pilates practice—and throughout the rest of your day.

“Our pelvic floor muscles work together with our deep core muscles to stabilize the spine—supporting our posture and providing a solid foundation for all of our movements,” says Shenn.

Tips to get started

As you integrate hypopressive breathing into your Pilates routine, Shenn recommends keeping these tips in mind:

  • Start with 1-3 sets of 3 repetitions, resting between sets.
  • If you’re a beginner, practice your breathing lying down or seated, before progressing to more challenging positions like side-lying or quadruped (a four-point kneeling position).
  • Do your hypopressive breathwork on an empty stomach (it’s recommended to not eat at least two hours beforehand, since this type of breathing involves suctioning the abdomen inward and upward).
  • Avoid wearing clothes that are too tight—including collars, waistbands, and belts—as they can impede your breath.

Very little research has been done on the effect of breathwork on babies in the womb, so avoid hypopressive breathing if you’re pregnant.

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One more thing to note: Certain preexisting health conditions like high blood pressure can also be contraindications for breathwork, so always check with your doctor first and consider working with a trained provider to make sure your form is correct.

  1. Molina-Torres G, Moreno-Muñoz M, Rebullido TR, Castellote-Caballero Y, Bergamin M, Gobbo S, Hita-Contreras F, Cruz-Diaz D. The effects of an 8-week hypopressive exercise training program on urinary incontinence and pelvic floor muscle activation: A randomized controlled trial. Neurourol Urodyn. 2023 Feb;42(2):500-509. doi: 10.1002/nau.25110. Epub 2022 Dec 8. PMID: 36482844; PMCID: PMC10107869.

    ↩︎

  2. Hein JT, Rieck TM, Dunfee HA, Johnson DP, Ferguson JA, Rhodes DJ. Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study. J Altern Complement Med. 2020 Feb;26(2):158-161. doi: 10.1089/acm.2019.0330. Epub 2020 Jan 9. PMID: 31916840; PMCID: PMC7044776.

    ↩︎

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