Doing yoga poses is a great way to stay fit and center the body and mind in a wholesome way. Moving into and out of postures in tandem with the breath provides an incredible platform for the mind-body connection, but it can be relaxing too.
The best yoga practices include breath work, how we conduct ourselves in life, self-discipline, and steps to meditation that result in enlightenment or feeling more at one with ourselves. Even though we all have a busy day there is still time to consider some yoga relaxation poses!
What Is A Yoga Pose?
Asana is defined as “posture or pose;” its literal meaning is “seat.” Originally, there was only one asana which was a stable and comfortable pose for prolonged seated meditation. More than just stretching and toning the physical body, the yoga poses open the nadis (energy channels) and chakras (psychic centers) of the body. Yoga poses also purify and help heal the body, as well as control, calm and focus the mind.
As we say, though, yoga poses can be relaxing. Since these are yoga poses they do require some effort to perform the pose. However these poses are not too hard to do and doing them should prove to be both relaxing and rewarding.
Ten Relaxing Yoga Poses
Easy pose Sukhasana
Hero Pose (Virasana)
One of the things that yoga students often struggle with is getting comfortable sitting cross-legged. It’s especially difficult for people who are very tight in the area around the hips.
This pose is a bit of a stretch for the legs, but sitting in virasana is actually much easier and more comfortable for most people than sitting cross-legged. This is especially true if you place a block under your butt. You can also put padding under your seat if necessary. Use yoga blocks or a folded blanket, depending on how high you need to be.
Benefits of Hero Pose (Virasana)
Hero Pose stretches and increases flexibility in the knees, ankles, and thighs. It teaches practitioners internal thigh rotation, and it also helps to reduce tightness in the legs.
Additionally, the pose strengthens the arches of the feet. Because of the upright spinal alignment in the pose, Hero Pose improves posture and helps to relieves asthma.
Sphinx Pose (Salamba Bhujangasana)
Sphinx Pose is a wonderful, entry-level backbend that most yogis can access. Its Sanskrit name, Salamba Bhujangasana, means Supported Cobra Pose.
Because Sphinx Pose asks less of the spine in terms of arching, it allows new yogis, or even yogis with back pain, to access the benefits without adding pressure to the spine.
Poses like Sphinx (and other common yoga backbends) can help ward off potential back pain from haunting you later in life.
Benefits of Sphinx Pose (Salamba Bhujangasana):
Salamba Bhujangasana strengthens the spine while stretching the front of the heart, the chest, the shoulders, and the tummy. It expands the lungs and stimulates the abdominal organs and digestive system and improves blood circulation to rejuvenate your back.
Sphinx is also a lovely way to strengthen and tone the butt.
Cobra Pose (Bhujangasana)
Cobra Pose (Bhujangasana) is a beginning backbend in yoga that helps to prepare the body for deeper backbends. Its name comes from the Sanskrit words, “bhujanga” and “asana” (meaning “serpent” and “pose,” respectively).
Cobra is an essential element of Sun Salutations, and is an alternative to practicing Upward-Facing Dog (Urdhva Mukha Svanasana) in the Sun Salutations sequences.
Start on your belly, with the chin on the floor, palms flat on the floor under the shoulders and legs together.
Then lift the head and chest off of the floor, keeping the neck in line with the spine.
With the elbows close to your sides, press down into the palms and use the arms to lift you up.
To release exhale and slowly lower the chest and head to the floor.
Benefits of Cobra Pose:
Cobra aligns the spine and invigorates the kidneys and nervous system.
- Stretches muscles in the shoulders, chest and abdominals.
- Decreases stiffness of the lower back.
- Strengthens the arms and shoulders.
- Increases flexibility.
- Improves menstrual irregularities.
- Elevates mood.
- Firms and tones the buttocks.
- Invigorates the heart.
Traditional yoga texts claim the pose heals the body of disease and awakens Kundalini, the divine cosmic energy that brings forth self-realization.
Cat Pose (Marjaryasana)
Marjaryasana is a gentle backbend that loosens up the spine, stretches the back of the torso, and releases tension in the neck. The posture gets its name from the Sanskrit words Marjari, meaning cat, and asana, meaning pose.
The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don’t force your chin to your chest. Inhale. It’s good for Arm and Leg Support / Forward Bend.
Benefits – Cat Pose:
- Loosens the spine
- Massages abdominal organs
- Stretches the back torso and neck
- Relieves the spine and neck.
- Energizes the body.
Cow Pose (Bitilasana)
Bitilasana is a gentle backbend that loosens up the spine, stretches the front of the torso, and releases tension in the neck. The posture gets its name from the Sanskrit words Bitila, meaning cow, and asana, meaning pose.
Cow Pose is an easy, gentle way to warm up the spine.
Benefits of Cow Pose:
- Loosens the spine
- Massages abdominal organs
- Stretches the front torso and neck
- Provides a gentle massage to the spine and belly organs
Mountain Pose (Tadasana)
Tadasana is usually the starting position for all the standing poses. It is also useful to practice Tadasana as a pose in itself. It’s good to stay in the pose for 30 seconds to 1 minute and breathe easily.
Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.
Benefits of Mountain Pose:
Mountain pose is the foundation for all of the standing postures and improves posture, groundedness, stability and confidence. It improves posture and, when practiced regularly, can help reduce back pain. This pose strengthens the thighs, knees, ankles, abdomen, and buttocks.
It is good against:
- Low blood pressure
Triangle Pose (Trikonasana)
“Trikona” in Sanskrit means “Three angles” and “Asana” means “Pose”. This asana looks like the triangle shape so it is called as Trikonasana. It stretches the muscles and improves the functions of the body. This is a good exercise for pregnant women and it calms the mind.
Benefits of Triangle Pose (Trikonasana):
Stimulate and improve the function of blood through the entire body.
Strengthens and stretches the hips, back, arms, thighs, and leg.
Reduces blood pressure, stress, and anxiety.
Gives flexibility to groins, hamstrings, and hips.
Transactional calming of the mind.
Stimulate the function of the kidney.
Helps to remove fats from the waist and thighs.
This asana improves the balance and increases concentration.
Reverse Warrior (Viparita Virabhadrasana)
Reverse Warrior Pose opens us up to the world. It is often used as a transition between poses in a Vinyasa Flow class and it can be overlooked as a pose in its own right.
It’s good to guard your neck in this pose. You can look to the floor behind you or to the side instead, especially if you’re holding the pose for longer.
Benefits of Reverse Warrior:
Reverse Warrior can give an amazing opening of the side body, releasing tension in the intercostal muscles around the ribs and allowing for a freer deeper breath. It can help you to breathe easier.
Easy Pose (Sukhasana)
Sukhasana is called Easy Pose, Decent Pose, or Pleasant Pose and is a good asana practised in yoga. In Sanskrit: Sukh – Pleasure, Asana – Pose. The Sanskrit word Sukham means easy, comfort, and pleasure.
This pose is best-suited for meditation for both beginners and advanced practitioners. People of all ages can do this asana.
Benefits Of Sukhasana:
There are some good benefits to Sukhasana.
Your body alignment is improved.
Your back becomes stronger and steadier.
It brings calm and peace to the mind and body.
All exhaustion, stress, and anxiety will leave the body
It gives the knees and ankles a good stretch.
It relaxes the brain.
Chest and collar bones are broadened.
Practicing this asana helps elongate your spine.
Corpse Pose (Savasana)
As the final pose used in many yoga sequences, it can be easy to overlook the importance of Savasana. Savasana is designed to give your body the opportunity to relax and recover from the exertion of other yoga poses. It offers wonderful meditation benefits and completing this pose has been shown to help reduce stress and improve mind performance in its practitioners. It is also known as the Corpse Pose,
As you lay on your back in Savasana, allow your muscles to melt into the floor.
Allow your bones to feel heavy. Let your body and mind relax, releasing any stress you’re carrying.
Benefits of Savasana:
Savasana is good for connecting with your breath. In Savasana, notice how effortless and delicious each breath is. You can enjoy it as you experience the peace.
Corpse pose is an invitation to slow down and be peaceful and is good for stress relief.
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