Yoga has always been known for its physical benefits but it also provides significant emotional and mental health advantages. In our busy modern world where stress and anxiety affect many people yoga offers an effective solution to calm the mind & bring peace to the soul. Through intentional movements combined with deep breathing & meditation yoga can create a strong sense of peace & relaxation. Here are some yoga poses that specifically help calm the mind and restore emotional balance.
Child’s Pose (Balasana)
Child’s Pose is a restorative posture that promotes a sense of comfort and calm. Used as a resting pose, it helps release tension in the lower back and hips. Deep breathing in this position calms the nervous system.
How to Perform:
– Begin by kneeling with big toes touching, knees apart.
– Lower hips to heels, stretch arms forward, and rest forehead on mat.
– Breathe deeply, allowing body and mind to relax.
Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow flow stretches the spine, releases tension in the neck and back, and encourages deep, mindful breathing. This rhythmic movement helps reduce stress and centers your awareness.
How to Perform:
– Start on hands and knees in tabletop position.
– Inhale: arch back, lift chest and tailbone (Cow Pose).
– Exhale: round spine, tuck chin and belly (Cat Pose).
– Repeat for several rounds, syncing breath with movement.
Legs Up the Wall (Viparita Karani)
This pose is deeply relaxing and enhances circulation. It relieves lower back tension and helps the body shift into a calm state.
How to Perform:
– Sit beside a wall and lie on your back, legs up the wall.
– Position hips close to the wall, arms by your sides.
– Close eyes, breathe deeply, and stay for 5–15 minutes.
Seated Forward Fold (Paschimottanasana)
This pose stretches the hamstrings and back, promoting peace by releasing physical tension and calming the mind.
How to Perform:
– Sit with legs extended forward, feet flexed.
– Inhale to lengthen spine; exhale to fold forward with a straight back.
– Reach toward feet and rest head on legs or mat.
– Hold and breathe deeply.
Reclining Bound Angle Pose (Supta Baddha Konasana)
A gentle pose for emotional release and relaxation, opening the chest and hips while promoting calm through deep breathing.
How to Perform:
– Lie on your back, bring soles of feet together, knees falling outward.
– Arms rest by your sides, palms facing up.
– Focus on breath and relax deeply.
Corpse Pose (Savasana)
Savasana is key for absorbing the benefits of practice. It provides total relaxation, calming the mind and body.
How to Perform:
– Lie flat on your back, legs extended, arms by sides, palms up.
– Close eyes, breathe slowly and deeply.
– Let your body sink into the mat.
– Stay in this pose for 5–10 minutes.
