Yoga is well known for improving both physical and mental health. Some yoga poses work especially well for relaxing and recovering after a busy day. These poses help loosen tight muscles while calming your mind & lowering stress levels. They also support your overall health and wellness. Here are seven yoga poses that can help you achieve deep relaxation and find inner peace.
Child’s Pose (Balasana)
Child’s Pose is a relaxing position that stretches your hips, thighs and back while helping to calm your mind. This gentle pose relieves tension and works well as a resting position during yoga practice. When you focus on breathing in this pose your body naturally settles into a relaxed state and releases any remaining stress.
How to Do It:
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– Kneel on the floor with your big toes touching and knees spread apart.
-Lower your torso to the ground, allowing your forehead to rest gently on the mat.
-Extend your arms either:
– straight out in front of you, or
-alongside your body with your palms facing upward.
-Inhale and exhale deeply, relaxing into the posture.
-Hold this position for 30 seconds to 1 minute.
Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches your back hamstrings and calves deeply while making your arms stronger. It releases tension from your spine and increases blood flow to your brain. This helps clear mental fog and gives you more energy.
– Begin in an all-fours position, with your hands slightly ahead of your shoulders and your knees directly under your hips.
– Press into your hands and lift your hips up and back toward the ceiling, straightening your legs as much as possible.
– Aim to bring your heels toward the floor while keeping your spine long and your head relaxed between your arms.
– Stay in this position for 30 seconds to 1 minute, breathing deeply and evenly throughout.
Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall is a restorative pose that helps reduce stress & anxiety. When you elevate your legs in this position it improves blood flow & takes pressure off your lower back. This makes it an excellent choice for relaxing both your body and mind.
How to Do It:
– Sit next to a wall, and gently lie back on the floor.
– Swing your legs up and rest them vertically against the wall.
– Keep your legs straight and arms relaxed at your sides.
– Breathe deeply and steadily throughout.
– Hold the position for 5 to 10 minutes.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Why Should You Try It?
This pose opens the hips and allows the chest to expand, promoting deep breathing and relaxation. It’s particularly effective for releasing tension in the lower body and calming the nervous system.
How to Do It:
– Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides.
– Place your hands on your belly or stretch them out on the floor.
– Close your eyes and breathe deeply, holding the position for several minutes.
Savasana (Corpse Pose)
Why Should You Try It?
Savasana is the ultimate relaxation pose, often practiced at the end of a yoga session. It allows your body to absorb the benefits of the practice while fostering a deep sense of calm. This pose encourages mindfulness and is essential for restoring balance after physical exertion.
How to Do It:
– Lie flat on your back with your arms by your sides, palms facing upward.
– Close your eyes and focus on your breath, allowing your body to relax completely.
– Stay in the pose for 5 to 10 minutes, gradually releasing any remaining tension in your body.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Why Should You Try It?
This dynamic movement helps to loosen up the spine, release tension in the back, and promote a smooth flow of energy throughout the body. It is an excellent way to warm up the body and release any tightness, particularly in the neck and back.
How to Do It:
– Start in a tabletop position with your wrists beneath your shoulders and knees beneath your hips.
– Inhale as you arch your back (Cow Pose), lifting your head and tailbone.
– Exhale as you round your spine (Cat Pose), tucking your chin and tailbone.
– Repeat the flow for 1 to 2 minutes, coordinating your breath with the movement.
Seated Forward Fold (Paschimottanasana)
Why Should You Try It?
This calming pose stretches the entire back and hamstrings, promoting flexibility while relieving tension in the spine. It also encourages deep breathing, which helps in lowering stress levels and calming the mind.
How to Do It:
– Sit on the floor with your legs extended straight out in front of you.
– Inhale, lengthening your spine, then exhale as you hinge forward at the hips, reaching for your feet or shins.
– Hold for 30 seconds to 1 minute while focusing on slow, deep breaths.
