Life is full of so many stressors. Work. Family. Business. Relationships. Everything seems to move at a fast pace – goals to achieve, deadlines to meet, thing to do. And amidst all that, a lot of people forget to take the time to just stop. And relax. Take a breath, calm their minds. That is why I’m sharing these 5 beginner yoga poses for relaxation. Because in this day and age, we have to be intentional about self-care.
Stress is a very sneaky emotion deregulator.
Our minds and physical bodies are affected when we’re stressed. We tend to hold stress it certain body parts, and it’s usually unconscious. Tense shoulders, clenched fists, a tight jaw. It varies for each person, but the point is, there are physical ramifications of being stressed out and most of the time, we don’t notice it’s happening.
Not to mention the mental consequences. It’s hard to focus on anything when your mind is trying to focus on a million things at the same time. These 5 beginner yoga poses for relaxation are a great set of poses to turn to when you’re feeling stressed out. You can start your day by holding each pose for 3 to 5 breaths for a gentle wake up, or you can do them right before bed (and on your bed) to relax your body and mind for a good night’s sleep.
So let’s get to it!
5 Beginner Yoga Poses for Relaxation
Child’s Pose | Balasana
How To: Begin in tabletop pose. On an exhale, 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, place your toes back on the mat and your palms under your shoulder and push up into tabletop pose.
Benefits: Calms and relaxes the mind; stretches your lower back, hips, knees and ankles.
Wide Child’s Pose | Balasana II
How To: Begin in 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 beneath your shoulders and push yourself up into tabletop pose.
Benefits: Calms and relaxes the mind; stretches the lower back, hips, knees, ankles and shoulders.
Reclined Goddess Pose | Supta Baddha Konasana
How To: Begin by lying on your back in corpse pose. On an inhale, lift your arms up and clasp opposite elbows with your hands. Bend your knees, bring the soles of your feet together and allow your knees to relax open. 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 corpse pose.
Benefits: Calms and relaxes the mind; stretches the shoulders, groin and hips.
How To: Begin by lying on your back in corpse pose. On an inhale, lift your arms up and clasp opposite elbows with your hands. As you exhale, begin to shift your legs and upper body to the right while making sure your glutes (butt) stays in the same position on your mat. To come out, slowly shift your body back to center and then release your arms.
Benefits: Calms and relaxes the mind; stretches the shoulders, side body and hips.
Reclined Twist Pose | Jathara Parivartanasana
How To: Begin by lying on your back in corpse pose. Extend your arms out to the side along the floor, ensuring that your arms stay at shoulder height with palms facing down. Bend both knees and bring them in to your chest, on an exhale, slowly lower your knees down to the right side of your body. Your shoulders should stay grounded on the mat. If it’s comfortable for your neck, turn your head to the left and relax your whole body. To come out, engage your core and lift your knees back in towards your chest on an exhale. Remember to do both sides!
Benefits: Calms and relaxes the mind; stretches the core, hips, and back muscles.