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Life can get really busy and stressful, and sometimes we just need a break to relax and feel better. That’s where yoga comes in! Yoga is an amazing way to help both your body and mind relax. It’s not just about stretching and exercise; it’s about finding peace and calm too.
In this guide, we’re going to show you 11 awesome yoga positions for relaxation. These poses are easy and perfect for anyone, even if you’re new to yoga. They will help you feel less stressed and more peaceful. You can do these poses anytime – after a long day at school or work, before bedtime, or whenever you need a little calm in your life.
So, grab a comfy spot, maybe a yoga mat, and get ready to learn these relaxing yoga positions. Each pose has simple instructions, reasons why it’s great, and tips on how to do it right. By practicing these poses, you’ll feel more relaxed and happy. Let’s get started on this fun journey to find your calm!
Table of Contents
11 Yoga Positions for Relaxation
These poses are designed to help you unwind and find peace. Give them a try, and feel the stress melt away!
1. Child’s Pose (Balasana)
What it is: Child’s Pose is a resting pose that gently stretches the back, hips, thighs, and ankles.
Why do it: It’s perfect for calming the mind and relieving stress. It helps to release tension in the body and promotes a sense of peace.
How to do it:
- Kneel on the floor with your big toes touching and knees spread apart.
- Sit back on your heels and stretch your arms forward, lowering your forehead to the mat.
- Breathe deeply and relax in this pose for a few minutes.
2. Legs Up the Wall Pose (Viparita Karani)
What it is: This pose involves lying on your back with your legs extended up a wall.
Why do it: It helps reduce swelling in the legs, relieves tired leg muscles, and promotes relaxation.
How to do it:
- Sit sideways next to a wall.
- Swing your legs up onto the wall as you lie back on the floor.
- Adjust your position so your sit bones are close to the wall and your legs are vertical.
- Relax your arms by your sides and breathe deeply.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
What it is: Cat-Cow Pose is a gentle flow between two poses that warms up the spine.
Why do it: It helps release tension in the spine and promotes relaxation through rhythmic movement.
How to do it:
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back and lift your head and tailbone (Cow Pose).
- Exhale, round your back, tuck your chin to your chest (Cat Pose).
- Repeat this flow for several breaths.
4. Reclining Bound Angle Pose (Supta Baddha Konasana)
What it is: Reclining bound angle pose is a restorative pose that opens the hips and chest.
Why do it: It helps relieve stress and tension, especially in the hips and groin area.
How to do it:
- Lie on your back and bring the soles of your feet together, allowing your knees to fall open.
- Place your arms over your head or on your belly.
- Breathe deeply and relax in this pose for several minutes.
5. Standing Forward Bend (Uttanasana)
What it is: A forward bend that stretches the hamstrings and calms the mind.
Why do it: It helps to relieve stress, reduce fatigue, and stretch the back of the body.
How to do it:
- Stand with your feet hip-width apart.
- Inhale, and as you exhale, bend forward from your hips, keeping your knees slightly bent.
- Let your head and arms hand down, and relax for several breaths.
6. Seated Forward Bend (Paschimottanasana)
What it is: A seated forward bend that stretches the spine and hamstrings.
Why do it: It calms the mind and relieves stress, anxiety, and mild depression.
How to do it:
- Sit on the floor with your legs extended straight in front of you.
- Inhale and lengthen your spine.
- Exhale and fold forward, reaching for your feet or shins.
- Hold this pose for several breaths, relaxing deeper with each exhale.
7. Bridge Pose (Setu Bandhasana)
What it is: Bridge pose is a backbend post that opens the chest and stretches the spine.
Why do it: It helps relieve back pain, reduces anxiety, and improves circulation.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press your feet onto the floor and lift your hips toward the ceiling.
- Clasps your hands under your back and press your arms down for support.
- Hold for several breaths, then lower your hips back down.
8. Supine Spinal Twist (Supta Matsyendrasana)
What it is: Supine Spinal Twist Pose is a gentle twist pose that stretches the spine and shoulders.
Why do it: It helps to release tension in the spine and aids in digestion.
How to do it:
- Lie on your back with your arms extended out to the sides.
- Bend your knees and bring them toward your chest.
- Let your knees drop to one side while turning your head to the opposite side.
- Hold for several breaths and then switch sides.
9. Happy Baby Pose (Ananda Balasana)
What it is: Happy baby pose is a playful pose that stretches the inner thighs and hips.
Why do it: It helps to release tension in the lower back and hips and promotes relaxation.
How to do it:
- Lie on your back and bring your knees toward your chest.
- Hold the outer edges of your feet with your hands.
- Gently rock side to side, keeping your lower back on the floor.
- Hold for several breaths.
10. Puppy Pose (Uttana Shishosana)
What it is: Puppy pose is a heart-opening pose that stretches the spine and shoulders.
Why do it: It helps to relieve stress and tension in the upper body.
How to do it:
- Start on your hands and knees in a tabletop position.
- Walk your hands forward and lower your chest toward the floor, keeping your hips over your knees.
- Rest your forehead or chin on the mat and hold for several breaths.
11. CORPSE POSE (SAVASANA)
What it is: Corpse Pose is a classic relaxation pose done at the end of a yoga session.
Why do it: It allows the body and mind to fully relax and integrate the benefits of the yoga practice.
How to do it:
- Lie flat on your back with your legs slightly apart and arms by your sides, palms facing up.
- Close your eyes and focus on your breathing.
- Stay in this pose for 5-10 minutes, allowing your body to relax completely.
Check out our blog post “Complete Guide to Yoga for Beginners: 8 Easy Yoga Poses“.
Or want to learn from yoga experts? Check out Yoga Download for top-notch yoga classes and personalized workouts.
FAQs: Yoga for Relaxation
1. What type of yoga is best for beginners looking to relax?
Hatha Yoga is great for beginners. It involves gentle poses and slow-paced stretching, combined with deep breathing exercises, which help to calm the mind and release tension from the body.
2. Which yoga style focuses on deep, long-held poses for relaxation?
Yin Yoga is perfect for deep relaxation. It involves holding poses for longer periods, targeting deep connective tissues and promoting flexibility while calming the nervous system.
3. Is there a yoga type that uses props for deep relaxation?
Yes, Restorative Yoga uses props like blankets, bolsters, and blocks to support the body in gentle poses. This allows you to stay in each pose for an extended time, promoting complete relaxation and stress relief.
4. What is Yoga Nidra and how does it help with relaxation?
Yoga Nidra, also known as “yogic sleep,” is a guided meditation practice that induces deep relaxation. During a session, you lie down in a comfortable position while being guided through visualizations and body scans, helping to reduce stress and improve sleep.
5. Is there a general category of yoga that focuses on slow, easy movements for relaxation?
Yes, Gentle Yoga classes focus on slow, deliberate movements and relaxation. These classes typically involve easy-to-follow poses and modifications to suit all levels, making them ideal for relaxation and stress relief.
6. Can yoga be personalized for individual needs to promote relaxation?
Viniyoga is a therapeutic form of yoga that adapts the practice to each individual’s needs and abilities. It emphasizes the coordination of breath and movement, promoting relaxation and mindfulness.
7. How often should I practice these yoga positions for relaxation?
You can practice these poses daily or whenever you feel the need to relax. Even spending just 10-15 minutes on these poses can make a significant difference in reducing stress and promoting relaxation.
8. What if I can’t do a pose exactly as described?
That’s okay! Yoga is about listening to your body. Modify the poses as needed to suit your comfort level. Use props like pillows or blankets to support your body if needed.
9. Can these yoga positions help with anxiety and stress?
Yes, practicing these yoga poses can help reduce anxiety and stress by promoting relaxation and mindfulness. They encourage deep breathing and help release physical tension.
10. Is it better to do these yoga poses in the morning or evening?
You can do these poses anytime you need to relax. Some people prefer doing them in the morning to start their day calmly, while others find it helpful to practice in the evening to unwind before bed.
Conclusion: Embrace Relaxation with Yoga
Incorporating these 11 yoga positions for relaxation into your daily routine can make a big difference in how you feel. These poses are simple, yet powerful tools to help you unwind, reduce stress, and find peace. Remember, yoga is not just about physical movements; it’s about creating a space where your mind and body can relax and rejuvenate.
Take your time with each pose, listen to your body, and breathe deeply. With regular practice, you’ll start to notice a positive change in your overall well-being. So, whenever life feels a bit overwhelming, roll out your yoga mat and enjoy the calming benefits of these wonderful yoga positions. Here’s to a more relaxed, peaceful, and happy you!
If you have any more questions or need further guidance, feel free to reach out! Yoga is a wonderful journey towards relaxation and well-being, and we’re here to help you every step of the way.
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