Living a busy life can be so stressful not only for the body, but also for the mind. Too much stress has physical consequences like muscle pain and headache. Moreover, it can affect you emotionally, which can negatively affect your relationship with the people around you. When you feel like stress is taking over, maybe it’s time to try some relaxing yoga poses.
In the practice of yoga, one can emphasize the body, the mind or the self; hence, the effort can never be fruitless”, T. Krishnamacharya said.
Relaxing your body through yoga activates is causing the body’s internal organs to bring back their normal functions. It also aids in calming the mind for better mental operations.
Here are some good yoga poses for relaxation and stress relief that even beginners can easily do. However, those with back pain or back injuries should be careful when doing these poses. It is advisable for them to practice with a knowledgeable instructor.
10 Good Yoga Poses For Relaxation
1. Child’s Pose (Balasana)
The Child Pose or balasana is one of the most relaxing yoga poses. It relaxes both the mind and body. It also relieves hip strain and back pain. This yoga pose is good for the nervous and lymphatic systems.
How to do the Child’s Pose
To do this relaxing yoga pose, kneel on the yoga mat and rest your buttocks to your feet. Then, carefully lower your torso onto your thighs until your forehead touches the mat.
Now, stretch your arms forward and hold this position for 30 seconds to 1 minute while breathing regularly. Go back to the starting position and repeat 3 – 4 times.
2. Downward-Facing Dog (Adho Mukha Svanasana)
The Down Dog pose is ideal for you if you want to enjoy some good relaxation, reduce tiredness and fatigue. It’s the perfect yoga pose to practice after a tiring and stressful day. This yoga pose also helps you prevent bone diseases, such as osteoporosis. It’s mainly because it promotes better bone density and improves the body’s blood circulation.
How to do Downward Facing Dog properly
To do the Down Dog pose, kneel on the mat while resting your palms on the floor in front of you. Your back must now be parallel to the ground. Slowly straighten your knees and elbows so that your hips are pushed upwards. Your body should form an inverted V shape. Hold this position for 30 seconds to 1 minute and breathe. Repeat this 5 – 6 times.
3. Cat Pose (Marjaryasana)
The Cat Pose will work for you if you want to manage digestive problems. It also works for anyone who wishes to relieve PMS. It helps the body to relax by stretching the spine and the abdominal muscles while improving the functioning of the abdominal organs.
How to do the Cat Pose
To do the Cat Pose, position your knees directly under your hips and wrists directly under your shoulders. Slowly stretch your back upwards. Make sure your chin does not touch your chest. Breathe deeply and remain in this position for 30 seconds to 1 minute. Repeat 5 – 6 times.
4. Extended Triangle Pose (Utthita Trikonasana)
The Extended Triangle Pose also works effectively in reducing fat. It involves full-body stretching, and aids in managing stress. Like the down dog pose, it can also improve bone density, making it useful in preventing osteoporosis.
How to do Utthita Trikonasana (Extended Triangle Pose)
To do this, stand straight with your feet slightly wide apart and your arms both extended sideward. Place your right foot out (90 degrees) and bend your torso to the right while extending your right arm downwards.
This movement must make your left arm point towards the ceiling. Hold this position for 30 seconds to 1 minute while breathing regularly. Repeat it 5 – 6 times.
5. Extended Puppy Pose (Uttana Shishosana)
This relaxing yoga pose is helpful in reducing shoulder stiffness. It can stretch your spine and shoulders and improve your flexibility. It is also one of the most appropriate yoga poses for those who want to lose weight after pregnancy.
How to do Extended Puppy Pose
To do the Extended Puppy Pose, kneel on the mat and slowly lean down your torso while extending your arms forward until your forehead touches the floor. Remain in this position for 30 seconds to 1 minute while breathing regularly. Repeat 5 – 6 times.
Learn more: 10 Relaxing Exercises For Neck And Shoulders
6. Bridge Pose (Setu Bandha Sarvangasana)
The Bridge Pose is another good yoga pose for relaxation. This pose is perfect for releasing stress and reducing anxiety. It’s also a good pose if you want to tone your hips and thighs. It improves blood circulation as it regulates blood pressure and prevents headaches and back pain.
How to do the Bridge Pose
To do this relaxing yoga pose, lie flat on the mat and bring your knees up. Your hands must now touch the sides of your feet. While breathing regularly, slowly lift your torso upwards. Make sure, however, that your head and shoulders are lying on the floor. Hold this position for 30 seconds to 1 minute and repeat it 5 – 6 times.
7. Legs Up the Wall (Viparita Karani)
You can practice this pose to rejuvenate the body. It stretches the back of your legs and calms your mind, thereby resulting in a reduction. It relieves anxiety, headache, and sleeping problems like insomnia.
How to take the legs up the wall pose correctly
To do this position, simply lie with your back flat on the ground while placing your legs flat against the wall. Extend your arms sideward and remain in this position for 5 to 10 minutes while breathing with awareness.
8. Knees-to-Chest Pose (Apanasana)
The Knees-to-Chest pose is appropriate for stretching the back and calming the mind. It releases tension in the spine, helping you release stress and enjoy relaxation.
How to do Knees-to-Chest Pose
To practice this yoga pose for relaxation, lie on your back with your arms and legs extended. Now, slowly bring your knees up until your thighs touches your abdomen. Wrap your arms around your legs just like you’re embracing them. Hold this position for 30 seconds to 1 minute while breathing normally. Repeat this 5 – 6 times.
9. Reclined Bound Angle/Cobbler’s Pose (Supta Baddha Konasana)
Another good yoga poses for relaxation. This pose stretches your hips, inner thighs and groins. It improves respiration as it allows oxygen to flow properly throughout your body. It is the most ideal pose for you if your goal is to relax your entire body.
How to do a Reclined Bound Angle Pose
To do the Reclined Bound Angle pose, lie on your back while extending your legs and arms, palms up. Bring the soles of your feet inwards until it touches each other. Just let your knees drop to both sides. Give your inner thigh muscles a good stretch. Remain in this position for 5 – 10 minutes while breathing with awareness.
10. Corpse Pose (Savasana)
The Corpse Pose is one of the best yoga poses for relieving stress. This is appropriate as your last pose because it allows the whole body to relax. It can improve high blood pressure and promote sleep, which is why it is good for people with insomnia.
How to do Savasana
To do this relaxing yoga pose, lie on your back and slightly place your feet apart while your arms rest on your side, palms open. Relax your body, close your eyes, and breathe slowly. This will bring your body into a state of relaxation. It also calms your mind. Stay in this position for 10 minutes.
With the aid of these good yoga poses for relaxation (that also beginners can do), you will be on your way towards maximizing the benefits of this practice to your body and mind.