Yoga can be a strenuous workout or a way to relax and center yourself. Some yoga poses are especially helpful for relaxing both mind and body. Integrate these poses into the end of your yoga workout, or simply use them whenever you need to rest your body and quiet your thoughts. Both beginners and more advanced yoga practitioners will find these poses relaxing and refreshing.
Savasana or Corpse Pose
Corpse pose is the classic choice for relaxation at the end of a yoga workout. While this looks like an especially easy pose, it is actually quite challenging. Sit on your mat, knees bent with your feet resting flat on the floor as you lean back on your forearms. Lift your pelvis off the mat, tucking your tailbone under before extending each leg, one at a time, while pushing through your heels. Lower your upper body, relaxing your neck toward your tailbone. If this is uncomfortable, support the neck with a flat folded blanket. Raise your arms upward to press the back toward the ground, then lower the arms outward. Consciously relax each muscle,starting with the toes and working toward the top of your head. Remain in the corpse pose for five to ten minutes. The Yoga Journal recommends allowing at least five minutes of corpse pose for every 30 minutes of yoga.
Reversed Corpse and Superior Postures
You will lie on your stomach for both the reversed corpse and superior postures. For reversed corpse, lie on your mat, face down. Stretch your arms above the head, extending them comfortably with your palms down and elbows by your ears. Allow your forehead to rest on the mat. Remain in this posture, consciously relaxing the neck and spine. Breathe normally while resting in reversed corpse.
The superior posture can be soothing if you have back difficulties. Lie on your stomach and interlace your fingers, then bend your elbows, resting your hands just above your neck. This pose relaxes and stretches the back, according to HealthandYoga.com.
Child's Pose
The child's pose or balasana may be used in between more challenging asanas or on its own for a restorative stretch and moment of relaxation. Kneel on the floor with your toes touching. Rest your hips on your heels. On an exhalation, lower your torso to the ground. Lay your arms on the floor alongside your torso, with the palms facing up. Remain in child's pose for one to three minutes.
In garbhasana or extended child's pose, stretch your back and shoulders for additional relaxation. Instead of resting the arms alongside the torso, your arms should be fully extended with palms on the mat, according to Yoga.org.NZ.
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