6 Yoga Asanas To Relax Your Body And Mind
How do you relax and de-stress your body and mind at the end of a long day?
When you come back home, you first go to the shower to have a relaxing bath and then grab your cup of coffee to feel energized. But drinking coffee could provide little help in boosting your energy level. You should do yoga to feel relaxed.
The advantage of yoga asanas is that they work for the whole body and can be practiced at home. Also, it won’t take you much time in performing an asana after which you will feel recharged and rejuvenated. Also, every asana has its specific advantages.
Check the six relaxing asanas and practice them to relax your body and mind
- Balasana (Child Pose)
Balasana is the fetal position of a baby. Also, it is a resting pose that can provide you a great sense of mental, physical, and emotional solace. And you can practice it whenever you want to relax, but you need to be an empty stomach.
• Sit down your heels with your back straight and your knees hip-width apart. Inhale
• Bend forward raising your tailbone a little so your torso rests on your thighs and head reaches the floor. Exhale
• Release your shoulders to the floor and stretch your arms with your palms lying flat on the floor
• Maintain the pose for at least 30 seconds
• Helps stretch and lengthen the spine
• Help de-stress chest, back, and shoulders
• Helps stretch ankles, hips, and thighs
• Promotes blood circulation
• Helps in keeping the internal organs active and supple
- Viparita Karani (Legs-Up-The-Wall Pose)
Viparita Karani, a mild inversion pose, has solutions to many problems. For example, it has amazing anti-aging effects on the body.
• Sit down close to a wall with your knees bent and feet flat on the floor
• Lie down on your back with your head and spine in a straight line and hands extended to sides
• Raise your legs on the wall while keeping your hips close to the wall
• Bring your legs to the 90-degree position on the wall, but back straight, and head neutral on the floor
• Raise your buttocks a little to make a curve with your lower back. Here you can use a prop to support your back
• Take a deep breath and close your eyes. Hold this position for five minutes and then come back
• Helps relax legs and feet
• Relieves back pain
• Calms mind
• Has therapeutic benefits for insomnia, migraine, menstrual cramps, and menopause
- Makarasana (Crocodile Pose)
Makarasana is the crocodile pose with head above the water. It is a perfect asana for shoulder and back problems.
• Lie down on your stomach with your head, spine, hips, and legs in a straight line
• Bring your arms forward and fold your elbows while keeping them shoulder-width apart
• Now raise your head above your palms and rest your chin in the palms
• Your chest should rest on the floor but the neck and shoulders should be lifted off the floor
• Breathe normally and rest in this pose for a few minutes
• Good for curing asthma and lung-related issues
• Helps to cure spondylitis, slip disc, and sciatica
• Treats hypertension, cardio problems, and mental issues
• Makes the body flexible by releasing all tight knots
- Supta Matsyendrasana (Reclining Fish Pose)
Supta Matsyendrasana is a twisting asana good for relaxing the body and mind. It got its name from Matsyendra, who was a yogi and disciple of Lord Shiva.
• Lie down on your back with your neck, spine, hips, and legs all in a straight line
• Also, your hands should be relaxed on the sides making a straight line with your shoulders
• Raise your right leg, bend the right knee and drop it on the left knee
• Twist your spine to the left side to support the knee but move your head towards the right and look at your fingertips
• Take a deep breath and hold the position for 30 seconds and they repeat it with the left knee
• Stimulates and tones the spine and the internal organs
• Aids digestion and cures gut problems
• Reduces stiffness and pain from shoulders, spine, lower back, and hips
- Supta Baddha Konasana (Bound Angle Pose)
Supta Baddha Konasana is a reclining pose hence easier to practice. Its biggest advantage is it provides a sense of deep relaxation in the body.
• Lie on your back and let your neck, spine, hips, and legs rest on the floor
• Bend your knees while keeping the soles of your feet together. Here your legs will take a position similar to a cobbler’s pose
• Bring your knees close to your pelvis while stretching your knees outside just like making a reclining butterfly pose
• Stretch your arms towards your back or fold them under your head
• Relax in this pose for 30 seconds and then unwind to the first position
• Activates prostate gland, ovaries, kidneys, and bladder
• Stimulates the heart and improves blood circulation
• Stretches inner thigh and groin muscles
• Opens up hips and flexes the hip flexors
- Savasana (Corpse Pose)
Savasana is a classic relaxation pose that can bring the body and mind to complete rest.
• Lie down on your back with your head, spine, hips, and legs resting properly on the floor
• Place your hands along your body with your palms open and facing upwards but your toes should be facing sideways
• Close your eyes and take a deep breathe to sense relaxation
• Slowly draw your attention to every part of your body to immerse your body in a state of deep relaxation
• Rest in this position for 10-15 minutes but don’t fall asleep
• Reduces blood pressure and anxiety
• Increases concentration and boosts memory power
• Brings the body to a state of deep relaxation
• Fills the body with positive energy
These asanas can give a complete sense of rest to your body and mind. And you can practice them whenever you feel discouraged or lethargic. The advantage of these asanas is that they are easier to learn and practice.
Disclaimer: Yoga asanas require proper training under the supervision of an experienced personal trainer.