How to relax your mind and body with yoga

Child’s Pose (Balasana)

child’s pose yoga

Child’s Pose is a popular yoga posture that can help calm the mind, relax your body, ease stress and release tension. It is also good for the nervous system and lymphatic system.

This pose is highly recommended for those who suffer from stress, anxiety, neck pain, back pain and high blood pressure.

Kneel down on a yoga mat or carpet and rest your buttocks on your heels, keeping your knees roughly hip-width apart.
Keeping your spine elongated, slowly bend your torso forward to rest your chest on your thighs.
Rest your forehead on the floor and stretch your hands out above your head with palms facing down or up, whichever is more comfortable.
While in the pose, take deep breaths to calm the body.
Stay in this pose for 1 to 5 minutes.

Standing Forward Bend (Uttanasana)

standing forward bend

Standing Forward Bend, also referred to as Standing Forward Fold or Forward Bend, is another popular yoga pose that helps calm your mind and body as well as relieves stress, headaches, anxiety, fatigue, mild depression and insomnia.

In fact, this pose is an essential element of Sun Salutations, which helps stretch and rejuvenate the whole body. Practicing this pose improves the functioning of your liver and kidneys, while also helping digestion, asthma, sinusitis, high blood pressure, osteoporosis and infertility.

Stand on your yoga mat with your feet together or slightly apart with your toes facing forward.
Place your hands on your hips and inhale.
Exhale and bend forward from the hips, relax your shoulders and extend the crown of the head toward the floor.
Place your hands on the ground with your fingertips in line with your toes and press your palms on the mat.
Shift your weight forward onto your toes, keeping the legs as straight as possible.
Take deep breaths and feel the backs of your legs opening.
Remain in this position for up to 1 minute.
Next, place your hands on your hips, inhale and slowly return to a standing position.
Repeat 5 to 10 times.

. Legs Up The Wall Pose (Viparita Karani)

legs up the wall pose

This is a restorative yoga pose that helps calm your mind and body and reduce stress. In addition, it improves blood circulation, treats menstrual cramps, relieves swollen and tired feet, improves digestion, heals backaches and eases symptoms of mild depression, anxiety and insomnia. It also slows the aging process.

Lie down on your back near a wall and practice deep, steady breathing.
Exhale and put your legs up against the wall while keeping your spine straight.
Place your arms by your sides with palms facing up.
Take deep breaths for a few minutes.
To release this position, bend your knees and roll onto one side.
Take a few deep breaths before sitting upright with your back against the wall, then slowly rising to your feet.

Reclining Bound Angle Pose (Supta Baddha Konasana)

reclining bound pose yoga

The Reclining Bound Angle Pose is a very relaxing yoga posture for both beginners and experts. This pose relaxes the body, mind and spirit as well as relieves symptoms of stress, mild depression and anxiety. It also stretches the groin and inner thigh muscles and helps lower blood pressure.

Sit up straight on a yoga mat with your legs together and extended straight out in front of you.
Keep your spine straight and your knees resting as close to the floor as possible.
Exhale and slowly lie down on your back.
Using your hands, gently pull your buttocks away from each other.
Bend your knees, draw your heels toward your pelvis and keep your feet touching the floor.
Place your arms comfortably by your sides with palms facing up.
Allow your body to relax, taking deep breaths for up to 5 minutes.
To get out of the pose, start by drawing your knees back together, slowly roll to your side and then with the support of your hands raise yourself up into a seated position.