Want to have a peaceful relaxing and positive weekend? Try the best 10 Relaxing Yoga Poses!
Yoga can be a gateway to promote relaxation for both the body and mind, and it can contribute to a more enjoyable and rejuvenating weekend. The practice of yoga often incorporates breathing exercises (pranayama) and meditation, which can help calm the mind and reduce stress. Focusing on the breath and being present in the moment can bring about a sense of tranquility.
Numerous studies have explored the benefits of yoga on both physical and mental health. While individual responses may vary, the following are some findings from scientific research that highlight the positive impact of yoga on the body and mind. A study published in the Journal of Clinical Psychology found that yoga significantly reduced stress levels and symptoms of anxiety and depression.
A study in the International Journal of Yoga found that a 12-week yoga program led to significant improvements in flexibility and muscular strength. This proves that yoga brings a big positive impact not just on our bodies but also on our minds.
10 relaxing yoga poses you must try!
1. Child's Pose
This pose helps stretch the back, shoulders, and hips, promoting relaxation.
Child's Pose is a resting pose that allows you to relax and release tension, helping to alleviate stress and fatigue. This pose gently stretches the spine, hips, and lower back, promoting flexibility and reducing stiffness. Child's Pose can help stimulate digestion by gently massaging the internal organs. This can be particularly beneficial for individuals experiencing digestive discomfort.
How To Do:
Kneel on the mat, sit back on your heels, and then reach forward, lowering your chest to the mat.
Extend your arms in front of you or rest them alongside your body.
2. Supported Shoulderstand
This inversion helps calm the nervous system and may improve circulation.
Supported Shoulderstand, or Salamba Sarvangasana in yoga, is an inverted pose that involves lifting the legs and lower body overhead while supporting the upper back with the hands. nverting the body in Supported Shoulderstand enhances blood circulation to the upper body and head. This can be beneficial for brain function and may provide relief from symptoms of mild headaches or fatigue.
How To Do:
Use props to support your shoulders and lift your legs overhead.
Keep your hands on your lower back for support.
3. Corpse Pose
A classic relaxation pose that helps calm the nervous system.
Corpse Pose, or Savasana in yoga is often considered one of the most important and beneficial yoga poses. Despite its appearance of simply lying down and resting. The pose encourages the release of tension in various muscle groups, promoting physical relaxation. This can be especially beneficial for individuals with tight muscles or those who experience chronic muscle tension. Regular practice of Savasana can contribute to better sleep quality. By promoting relaxation and reducing stress, it helps create a conducive environment for restful sleep.
How To Do:
Lie on your back with your legs extended and arms by your sides, palms facing up.
Close your eyes and focus on your breath. Allow your body to fully relax.
4. Standing Forward Bend
Stretches the entire back of the body and can help relieve tension.
Standing Forward Bend, also known as Uttanasana in yoga, is a forward-folding pose that involves bending at the hips and reaching toward the floor. The pose elongates the spine and promotes flexibility in the entire vertebral column, from the neck to the lower back.
How To Do:
Stand with feet hip-width apart, hinge at the hips, and fold forward.
Let your head hang heavy and grab opposite elbows if comfortable.
5. Legs Up the Wall Pose
This pose promotes relaxation, reduces stress, and can help with circulation.
Legs Up the Wall Pose, also known as Viparita Karani in yoga, is a gentle inversion where the legs are elevated against a wall while the upper body rests on the floor. Elevating the legs in the Legs Up the Wall Pose facilitates venous return, helping to improve blood circulation throughout the body. This can be particularly beneficial for individuals who spend long periods sitting or standing.
How To Do:
Sit next to a wall and swing your legs up, resting your heels against the wall.
Relax your arms by your sides or place them on your belly.
6. Cat-Cow Stretch
This gentle flow helps to release tension in the spine.
The Cat-Cow Stretch is a dynamic yoga sequence that involves flowing between two poses: Cat Pose (Marjaryasana) and Cow Pose (Bitilasana). This combination of poses is often used in yoga classes as part of a warm-up or as a sequence to improve spinal flexibility. The primary benefit of the Cat-Cow Stretch is improved flexibility in the spine. The flowing movement between Cat Pose (rounding the back) and Cow Pose (arching the back) helps to articulate and mobilize the entire vertebral column.
How To Do:
Start on your hands and knees in a tabletop position.
Inhale, arch your back, and lift your head (Cow Pose), then exhale, round your spine, and tuck your chin (Cat Pose).
7. Seated Forward Bend
This pose stretches the spine, hamstrings, and calms the mind.
The Seated Forward Bend, also known as Paschimottanasana in yoga, is a seated yoga pose that involves folding forward at the hips with the legs extended in front. Paschimottanasana elongates the spine and promotes flexibility throughout the entire vertebral column, from the base of the spine to the neck.
How To Do:
Sit with your legs extended in front of you.
Inhale, lengthen your spine, and exhale, folding forward from your hips.
8. Supine Butterfly Pose
This pose opens the hips and inner thighs, promoting relaxation.
The Supine Butterfly Pose, also known as Supta Baddha Konasana in yoga, is a reclining pose that involves bringing the soles of the feet together and allowing the knees to open to the sides while lying on your back. The pose allows for a deep stretch in the groin area, helping to release tension and tightness in the inner thighs.
How To Do:
Lie on your back, bring the soles of your feet together, and let your knees drop out to the sides.
Place your hands on your belly or by your sides.
9. Easy Pose with Forward Bend
This pose stretches the lower back and promotes a sense of calm.
The Easy Pose with Forward Bend, also known as Sukhasana with a Forward Bend or Paschimottanasana variation, is a combination of a seated meditation posture and a gentle forward bend. The Easy Pose with Forward Bend involves sitting in Sukhasana, a comfortable cross-legged position. This helps open the hips and promotes flexibility in the hip joints.
How To Do:
Sit cross-legged and gently fold forward.
Rest your forehead on the mat or a cushion.
10. Reclining Bound Angle Pose
This pose opens the hips and chest, promoting relaxation.
The Reclining Bound Angle Pose, also known as Supta Baddha Konasana in yoga, is a restorative and gentle posture that involves lying on your back with the soles of your feet together and knees opening to the sides. : Supta Baddha Konasana is a restorative pose that encourages relaxation and stress reduction. The supported and open position can have a calming effect on the nervous system.
How To Do:
Lie on your back, bring the soles of your feet together, and let your knees drop out to the sides.
Support your knees with props if needed.