Our hectic lifestyle and our diet are two main factors that cause stress and fatigue. When the stress is overpowering, it can interfere with our work and affect productivity. Stress causes the muscles to become sore and other bodily functions such as digestion, cognition, and metabolism all take a hit. Simple and easy yoga poses can relax our body and mind and rejuvenate us instantly. You don’t have to be an expert in yoga to practice these poses. Here are six simple yoga poses for beginners.
Yoga Poses For Relaxation
1. Deep Breathing (Dheerga Pranayama)
Deep breathing is a powerful technique to calm the body and the mind. It also helps you recover from stress and restores the energy in your body. Deep breathing can be performed while seated in a comfortable position on the ground or on a chair. The primary idea is to concentrate on the breath or the life force (prana).
- Sit down on the floor or a chair in a comfortable position.
- Place one hand on your belly and one hand on your chest.
- Close your eyes and inhale deeply.
- Retain the fullness for 5 seconds and then exhale slowly.
- Focus on the breath as it moves in and out of your body.
- Observe how your belly expands like a balloon when you inhale and the way it contracts when you exhale.
- Release your arms and focus your mind on your breath for 5-10 minutes, inhaling and exhaling fully.
2. Child’s Pose (Balasana)
The child’s pose is an effective method to get rid of stress and the toxins in your body. This pose calms and relaxes the mind, and stretches your lower back, hips, knees, and ankles.
- Begin from a tabletop pose.
- Sit back on your heels and lower your forehead to the mat.
- Tuck your toes and stretch your arms down along the side of your body.
- Relax completely into this pose.
- To come out of this pose, place your toes back on the mat and your palms under your shoulder and push up into the tabletop pose.
3. Legs Up The Wall (Viparita Karani)
This pose stretches the back of the legs and calms the mind. It is effective in providing relief from anxiety, headaches, insomnia, and even mild depression.
- Set a bolster or pillow on the floor against a wall.
- Sit sideways against the wall with your lower back against the bolster.
- Gently bring your legs up onto the wall.
- Use your hands for balance to shift your weight as you lie down.
- Rest your shoulders and head on the floor and ensure that your lower back is properly supported by the bolster.
- Hold for 5-10 minutes and breathe normally.
- To come out of this pose, slowly push yourself away from the wall and slide your legs to the side.
4. Wide Child’s Pose (Balasana II)
This pose is much like the above-mentioned child’s pose, except that your arms are extended forward and your knees are farther apart. This pose calms and relaxes the mind and stretches the lower back, hips, knees, ankles, and shoulders.
- Begin from the tabletop pose.
- On an exhale, sit back on your heels, spread your knees wide and lower your upper body down between your thighs.
- Stretch your arms forward and relax into the pose.
- To come out of this pose, place your palms below your shoulders and push yourself up into the tabletop pose.
5. Reclined Goddess Pose (Supta Baddha Konasana)
This pose resembles the standing deities in Hindu temples, except that in this pose instead of standing, you will be lying down. This pose calms and relaxes the mind. It also stretches the shoulders, groin, and hips.
- Begin by lying on your back in the corpse pose.
- While inhaling, lift your arms up and clasp opposite elbows with your hands.
- Bend your knees, bring the soles of your feet together and open your knees.
- Relax any tension in your hips and shoulders.
- To come out of this pose, use your hands to draw your knees together and return to the corpse pose.
6. Corpse Pose (Shavasana)
This pose is almost always performed at the end of a yoga practice. It aligns your body and helps you relax deeply. Alternatively, you may place a bolster under your knees to take the weight off of your pelvis, which can allow the spine to release and relax better.
- Lie down on your back (if required, place a yoga bolster or a stack of folded blankets under your knees).
- Let your feet rest on the floor and allow your legs to drop open.
- Close your eyes and allow your body to feel heavy on the ground.
- Turn your awareness inward and relax completely.
- Stay in this pose for 5-15 minutes.
Note: People with chronic back pain, back injuries, or degenerative disk disease must be careful while practicing these poses. Practice them under the guidance of a qualified practitioner.