Poses In Yoga For Relaxation

1. Tadasana Mountain Pose:

This helps in keeping you relaxed by improving your focus and concentration levels.

Stand on your yoga mat

Place feet flat on the mat.

Heels should be kept slightly apart from each other

The big toes should be touching.

Your spine and head should be erect

Hands should rest on either side of your body

Palms should rest on the thighs.

Stretch out your hands and join your palms in a Namaskar mudra.

Taking deep breath, stretch your spine and bring your hands above the head.

Lift your heels, allowing yourself to balance on your toes.

Look towards the ceiling while keeping the spine straight.

Hold the position for 15 to 30 seconds, breathing normally.

Exhale deeply

Allow your body to relax in the initial position.

Repeat this thrice, while relaxing for 10 seconds between repetitions. This is one of
the best poses in yoga for relaxation.
Variation:

1. Beginners can stand straight while looking up and stretching as much as possible.
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2. You can sit in Padmasana or Sukhasana and repeat the same.
Tips:
People suffering from chronic and acute back and spinal issues should not balance
themselves on their toes. Please consult a doctor before practicing this pose.
--------------------------------2. Balasana Child Pose:

Curl yourself and experience the calmness like a fetus with this pose.

Sit in Vajrasana (sit on your knees)

Hands should be resting on your thighs.

Breathing normally, stretch out your hands, parallel to the floor.

Inhaling deeply, bring your body forward in such a manner that your forehead
rests on the floor.

Stretch your hands backwards, to rest on either side of the body, palms facing
the ceiling.

Try to stay in this position for about 15 to 30 seconds, breathing normally.

Exhaling, lift your forehead and allow your body to come back to initial
position.

Repeat 3 to 5 times, resting for 10 seconds between repetitions.

Tips

Please refrain from practicing this pose if you have any knee injuries.
Variation:
1. If you find it difficult to sit on your knees, place a soft towel beneath the knees for
additional cushioning.
2. You can place an exercise ball in front of you and allow your hands to rest on it.
This will give you better support and help hold the pose for a longer period.
---------------------------------------3. Padmasana Lotus Pose:

This is one of the most common meditation poses. It aids in invoking your inner self.
This, in turn, helps in calming down your body and mind.

Sit down on the mat in a criss-cross position

Let your left thigh rest on the right thigh and vice versa.

Keep the spine erect.

Let your hands rest on the thighs in Gyan mudra (palms facing the ceiling
while the thumb and index finger are in touch.)

Close your eyes

Hold the position for at least 30 seconds, while inhaling and exhaling deeply.

Tips:
People suffering from knee injuries are advised not to try this pose.
Variations:
Sukhasana [Easy Pose]
This could be considered as a variation of Lotus Pose where one has to sit cross
legged on the mat. Rest your hands in Gyan mudra on your thighs. Hold the position,
with deep inhalations and exhalations, for as long as you can.
-----------------------4. Adho Mukha Svanasana Downward Facing Dog Pose:

This is one of the 12 poses followed in Surya Namaskar, the Sun Salutation. A good
way to energize your body, the pose aids in bringing down your stress levels.

Stand on the yoga mat with your spine and head erect

Hands should be resting on either side of your body.

Stretch your arms and while breathing normally, bend forward

Place your palms, at hip width, on the mat.

Keep the elbows straight and spread your fingers out for proper balance.

Stretch out your legs backward, allowing yourself to be balanced with the
toes.

Your legs and hands should be in line with each other.

Inhaling deeply, bring your head down to gaze at the floor

You should simultaneously tuck your abdomen inwards towards the spine.

At this position, your body should resemble an inverted V.

Hold the position for about 30 seconds or until you feel the tingle in your
abdominal muscles.

Exhaling completely, relax by coming back to the initial position.

Repeat 3 to 5 times, relaxing for 10 seconds between repetitions.

Variations
Use an exercise ball to balance yourself.
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5. Savasana Corpse Pose:

You can do this asana every time you feel stressed or just want to relax.

Lie down on the yoga mat in supine position.

Close your eyes.

Allow your body to relax completely in such a way that it looks lifeless.

Let go off all your thoughts.

Concentrate on each and every breath you inhale and exhale.

Maintain the position until you feel yourself becoming weightless.

The pose helps remove all the fatigue and stress, and lets your body and mind
experience an amazing serenity.
Variations
1.

Place a soft towel rolled beneath your head for additional relaxation.

2.

You can keep your legs slightly elevated with the help of a soft cushion.

-------------------------------------------6. Dradhasana Firm Pose:

An ideal sleeping position, it is one of the best ways to relax. Various studies have
pointed out that regular practice of this pose aids in better sleep.

Relax yourself completely on the mat by lying down on the right side of your
body.

Allow your head to rest on your right arm.

Keep your left leg atop your right one.

Close your eyes and breathe normally.

Stretch your body and be relaxed

Keep the spine erect.

Hold the position, breathing normally, until you feel light.

Roll over and come to corpse pose and relax.

--------------------------------------------7. Adhavasana Relaxed Pose:

The name itself indicates the benefits rendered by this pose.

Lie down on a yoga mat in prone position, with your abdomen touching the
ground.

Fold your arms and place it beneath your forehead like a pillow.

Allow your head to rest on the arms.

Stretch your legs backward completely, but in a comfortable way.

Close your eyes and relax completely.

Concentrate on your breathing.

Allow your body to relax completely.

Hold the position until you feel completely relaxed.

Variation
Stretch your hands above your head in Namskar mudra and relax.
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8. Marjariasana Cat Pose:

This asana helps you get a flat abdomen and a pain-free back. Its also a great pose
that lets you relax completely.

Kneel on the yoga mat

Keep your head straight, knees beneath the hips, and palms beneath your
shoulders.

Taking a deep breath, push the head slightly backward

Lift your chin and raise your tailbone.

Tuck your tummy inward as much as possible, allowing it to come closer to

the spine.

Hold the buttocks tight until a tingle is experienced.

Taking deep breaths hold the pose for 15 to 30 seconds.

Exhale deeply and relax your chin, allowing it to touch your chest.

Relax the buttocks and arch your spine towards the ground.

Your gaze should be fixed on the floor.

Hold this pose for about 15 to 30 seconds and then gradually return to your
initial position.

Variation
1. Keep a cushion beneath the knees for additional support.
2. You can place an exercise ball in front of you and place palms above it for better
support.

--------------------------------------9. Viparita Karani Legs-Up-the-Wall Staff Pose:

Viparita Karani, also known as the Inverted Lake pose, offers assorted health
benefits, including better relaxation. This pose is known to delay the onset of ageing
and hence called as the Fountain of Youth Pose too.

Lie down in supine position (back on the mat)

Allow your buttocks to be positioned closer to the wall as much as possible.

Inhale slowly and deeply

Allow your legs to rest on the wall.

Keep your legs straight without bending the knees.

Tilt your toes towards your body until you feel the pressure on your
hamstrings.

Tuck your tummy in, if possible.

Stretch your hands out to either side of your body.

Hold the position, breathing normally, for about 60 seconds.

Allow yourself to relax in Shavasana.

---------------------------------------------

0. Standing Forward Bend Uttanasana:

The posture helps in rendering a good level of stretch for your hamstrings, thighs,
and hips. This is known to be a stress and fatigue buster. This pose, when performed
with knees slightly bent, endows you with complete relaxation. It helps in calming the
mind by enriching the flow of blood to the brain.

Stand erect on the yoga mat

Place hands on either side of the body

Feet should be resting together

Heels should be in contact.

Taking a deep braeth, bring your hands held in Namaskar mudra above your
head.

Exhaling deeply, bend forward to touch the toes.

Your body and hands should come down simultaneously so as to balance the
force of gravity.

Your body should fall away from your hips.

Try to keep the palms flat on the ground, keeping the knees slightly bent.

Hold your breath, suck your tummy in towards the spine, and hold the position
for 15 to 30 seconds.

Taking a deep breath, allow your body to come back to initial position.

Yoga helps us to come in contact with our inner self. The peace and tranquility felt
while performing yoga is unmatched to any other form of exercise. Try these
relaxation yoga poses and lead a stress free life.