Yoga is well known for improving both physical and mental health. Some yoga poses work especially well for relaxing & recovering after a busy day. These poses help loosen tight muscles while also calming your thoughts and lowering stress levels. They support your overall health and wellness. Here are seven yoga poses that can help you achieve deep relaxation and find inner peace.
Child’s Pose (Balasana)
Child’s Pose is a calming position that gently stretches your hips thighs and back while helping your mind relax. This pose works well for releasing tension and gives you a chance to rest during yoga practice. When you focus on breathing in this position your body naturally relaxes and lets go of stress.
How to Do It:
– Start by kneeling on the floor with your big toes touching and your knees apart.
– Lower your upper body down to the ground and rest your forehead on the mat.
– Extend your arms forward or place them alongside your body with your palms facing up.
– Take deep breaths and stay in this position for 30 seconds to 1 minute.
Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches your back hamstrings and calves deeply while making your arms stronger. It releases tightness in your spine and increases blood flow to your brain. This helps remove mental cloudiness and raises your energy levels.
How to Do It:
– Get on your hands and knees with your hands positioned a bit forward from your shoulders & your knees aligned under your hips.
– Push your hips up toward the ceiling while straightening your legs and lowering your heels toward the ground.
– Keep your head positioned between your arms and let your neck stay loose.
– Stay in this position for 30 seconds to 1 minute and breathe deeply and steadily.
Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall is a restorative pose that helps reduce stress and anxiety. When you elevate your legs this way it improves circulation and takes pressure off your lower back. This makes it an excellent choice for calming both your body and mind.
How to Do It:
– Sit beside a wall and then gently swing your legs up against it while you lie back on the floor.
– Keep your legs straight & let your arms rest comfortably at your sides.
– Focus on breathing steadily and stay in this position for 5 to 10 minutes.
Reclining Bound Angle Pose (Supta Baddha Konasana)
This pose helps open your hips & expand your chest to encourage deep breathing & a sense of calm. It works well for easing tightness in your lower body & soothing your nervous system.
How to Do It:
– Lie flat on your back and press the bottoms of your feet together while letting your knees drop outward toward the floor.
– Rest your hands on your stomach or extend them flat on the ground beside you.
– Shut your eyes and take slow deep breaths as you stay in this position for a few minutes.
Savasana (Corpse Pose)
Savasana is a deep relaxation pose that usually comes at the end of yoga practice. It helps your body take in all the good effects from your workout while creating a strong feeling of peace. The pose helps you stay present in the moment and plays a key role in bringing your body back to balance after exercise.
How to Do It:
– Lay flat on your back and place your arms alongside your body with palms turned up.
– Close your eyes & pay attention to your breathing while letting your whole body relax.
– Hold this position for 5 to 10 minutes & slowly let go of any tension that remains in your body.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This flowing exercise helps make your spine more flexible and reduces back tension while improving energy circulation in your body. It works well as a warmup & helps eliminate stiffness in your neck and back areas. Steps to Perform: Begin on your hands and knees with wrists aligned under your shoulders & knees under your hips. Breathe in while arching your back downward and raising your head and tailbone upward. Breathe out while curving your spine upward and lowering your chin & tailbone downward. Continue this sequence for one to two minutes while matching your breathing to each movement.
Seated Forward Fold (Paschimottanasana)
This gentle position stretches your entire back and the muscles behind your thighs. It helps improve flexibility & reduces tightness in your spine. The pose also supports deeper breathing patterns that lower stress and create a sense of calm.
How to Do It:
– Sit on the floor and extend both legs straight ahead of you.
– Breathe in while lengthening your spine upward.
– Then breathe out as you bend forward from your hips & reach toward your feet or shins.
– Stay in this position for 30 seconds to one minute. Focus on breathing slowly and deeply throughout the hold.
