Yoga is a way to unite the mind, body and spirit. There are three main elements of yoga: poses (asanas), meditation (dhyana) and proper breathing practice (pranayama). When these three elements collaborate, you enjoy a journey of deep spiritual insight.
Yoga is an age-old practice born in India. It aims to radiate peace and tranquility throughout the mind, body and soul.
The unique combination of breath control, simple meditation and the adoption of specific body poses can be great for your overall health. It can help you stay in shape, fight obesity, reduce stress and calm the mind.
However, when it comes to relaxing your mind and body with yoga, some poses are particularly effective for promoting body relaxation and encouraging restfulness.
Here are some of the yoga poses that can help relax your mind and body.
1. Child’s Pose (Balasana)
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.
2. Standing Forward Bend (Uttanasana)
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.
- Go, place your hands on your hips, inhale and slowly return to a standing position.
- Repeat 5 to 10 times.
Note: This yoga pose may not be suitable for those with lower back problems. People with high blood pressure should also avoid practicing this pose.