Yoga is excellent for soothing your mind and body. People practice yoga for their health and peace of mind. It makes you calm and relaxed and also helps in protecting your body from various diseases. Here we will discuss about the yoga poses that help in relaxing your body.
Yoga Poses to Calm Down and Beat Stress:
Adho Mukha Svanasana or Downward-facing dog position:
- Stand straight on the yoga mat and keep your head erect.
- Keep your hand on either side of the body.
- Stretch your arms and bend forward as you breathe normally.
- Place your palms on the mat at hip width.
- Stretch your legs backwards so that you balance your body on your toes and hands.
- The hands and legs must be in line with each other.
- Inhale deeply and bring your head down to gaze at the floor.
- With this you must tuck your spine inwards towards your spine.
- Stay in this inverted V position for 30 seconds or till you feel a tingling sensation in your abdominal muscles.
- Exhale deeply and get back to the initial position.
Adhavasana or Relaxed pose or Reverse Corpse Pose:
- Lie in prone position on the yoga mat, with your abdomen touching the ground.
- Place your arms beneath your forehead like a pillow and rest you head on your arms.
- Stretch your legs backwards completely but comfortably.
- Close your eyes and concentrate on your breathing as you relax completely.
Balasana or Child’s pose:
- Sit on your knees in Vajrasana.
- Let your hands rest on your thighs.
- Stretch your hands parallel to the floor as you breathe normally.
- Now inhale and bring your body forward to touch the floor with your forehead.
- Breathe normally and stay in this pose for 15 to 30 seconds and then exhale and get back to the initial position.
Repeat this 3 to 5 times.
Dradhasana or Firm pose:
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- Lie on the right side of your body on a yoga mat and completely relax your body.
- Rest you head on your right arm and keep your left leg on top your right leg.
- Breathe normally as you close your eyes.
- Stretch your body and get relaxed.
- Keep your spine straight and remain in this position till you feel light in weight. Now roll over and get to the corpse position and relax your body.
Marjariasana or Cat pose:
- Kneel on the yoga mat with your head straight, knees beneath the hips and the palms beneath the shoulders.
- Push your head slightly backward as you take a deep breath.
- Now lift your chin and raise your tailbone.
- Tuck your tummy inwards as much as possible, so that it comes closer to the spine.
- Hold your buttocks tight till you feel a tingling sensation.
- Take deep breathes and stay in this position for 15 to 30 seconds.
- Exhale deeply and relax your chin, so that it touches your chest.
- Relax your buttocks and then bend your spine towards the floor. Keep your gaze fixed on the floor.
- Stay in this pose for 15 to 30 seconds and then get back to the original position.
Padmasana or Lotus pose:
This is a meditation pose and keeps you calm.
- Sit cross-legged on the yoga mat
- Let your left foot rest on the right thigh and vice versa and keep your spine erect.
- Keep your hands in Gyan mudra on your thighs.
- Close your eyes and stay in this position for at least 30 minutes, and inhale and exhale deeply.
Do not attempt this pose if you are suffering from knee injury.
Savasana or Corpse pose:
- Lie in a supine position on the yoga mat and close your eyes.
- Relax your body completely so that it looks lifeless.
- Keep your mind vacant, without any thoughts.
- Concentrate fully on every breath you take in and give out.
- Stay in this position till you feel yourself weightless.
Standing forward bend – Uttanasana:
- Stand straight on the yoga mat with your hands on either side of your body. Keep your feet together, with the heel touching each other.
- Take a deep breath and keep your hands in Namaskar mudra above your head.
- Bend forward to touch your toes as you exhale deeply.
- Let your body and hands come down simultaneously to balance the force of gravity.
- Bend your body from the hips.
- Keep your palms flat on the ground by slightly bending your knees.
- Now hold your breath and tuck your tummy in towards your spine. Remain in this position for 15 to 30 seconds.
- Take a deep breath and get back to the initial position.
Tadasana or Mountain pose:
This yoga helps in making you relaxed and improves your concentration.
- Stand straight on the yoga mat with your feet flat on the mat.
- Keep your heels slightly apart and the big toes touching each other.
- Make sure that you keep your spine and head erect.
- Keep your hands on either side of your body, with the palms resting on the thighs.
- Keep your hands in namaskar mudra or prayer position.
- Take a deep breath, stretch your spine and rise up your hands above your head.
- Lift your heels, so that you stand on your toes.
- Now keep your spine straight and look towards the ceiling.
- Stay in this pose for about 15 to 30 seconds as you breathe normally.
- Now relax your body and get back to the original position.
Do this three times, with an interval of 10 seconds between each.
Viparita Karani or Legs-up-the-wall staff pose:
Image credits: wikimedia
- Lie in supine position with your back on the mat.
- Let you buttocks be as close to the wall as possible.
- Breathe in slowly and deeply.
- Let your legs rest on the wall. Keep your legs straight and do not bend your knees.
- Tilt you toes towards your body until you feel a pressure on your hamstrings.
- Tuck-in your tummy as much as it is possible for you.
- Stretch your hands out to either side of your body.
- Stay in this position for about 60 seconds as you breathe normally. Now relax your body in Savasana.