A warm welcome to all Yoga enthusiasts! As we continue exploring the vast ocean of Yogic knowledge, let us learn how Yoga relaxes our body and boosts our physical fitness. We have scrolled through pictures of complex Yoga postures several times, wondering if it is possible to achieve such physical flexibility!
There is a lot more to Yoga than twisting your body like a pretzel. The effect of Yoga in stretching and toning your body muscles is unquestionable. However, it is equally important to relax your body to achieve the desired level of physical fitness.
Yoga stimulates muscle toning and fat loss and allows you to develop a robust physique. Specific Yoga poses let your body cool down after a hectic workout, prevent fatigue, and prevent muscular injuries. (CLICK here and learn how to avoid injuries while practicing Yoga)
Let us learn about five Yoga postures that promote physical relaxation and prevent muscle fatigue.
Five Yoga Postures For Physical Relaxation
1. Sukhasana
Sukh means happiness, and Sukhasana is rightfully called the ‘easy pose’ as it is a relaxing Yoga pose that makes you happy! Sukhasana is one of the most effective seated Yoga postures to cool your body down after your Yoga session.
To practice Sukhasana
- Sit cross-legged on the floor and keep your back straight.
- Keep your fingers in Prana Mudra or relax and place your palms on your thighs or knees. (CLICK here to learn how to perform Prana Mudra)
- Adjust your hips to align them with your shoulders. Relax your neck by keeping it in a neutral position and looking straight ahead.
- Relax your limbs, trunk, core, neck, and shoulders without slouching.
- Continue deep breathing throughout Sukhasana and remain in the pose for 5-10 breaths.
Sukhasana is a foundational pose or several seated Yoga postures. Sukhasana relaxes your spinal muscles, supple your joints, and promotes mental calm and tranquility.
2. Uttanasana
Uttanasana is a forward-bending Yoga posture that stimulates and relaxes almost all the muscles in your body. It may seem like a complex Yoga asana, but it is straightforward and rejuvenates your tired physique.
To practice Uttanasana
- Stand straight, keep your spine erect, and relax your hands at the side with your palms facing forward.
- Keep your knees soft and bend forward till your chest is close to your knees. Bend your hips rather than bending from your waist to make Uttanasana more impactful.
- Lets your arms hang so your hands are close to your feet. You may try to touch your toes or clasp your ankles or shin.
- Stretch your back and feel the stress leaving your spinal muscles.
- Let your head hang naturally without straining your neck.
- Remain in Uttanasana for 5-10 breathing cycles.
Uttanasana is a great way to warm up before you begin your Yoga session and a good Yoga posture for cooling down. Uttanasana relaxes inflamed spinal muscles and stretches your hamstrings.
3. Makarasana
The crocodile pose, or Makarasana, is a recumbent Yoga posture that works wonderfully on your mental and physical health. You may perform Makarasana at any time of the day, irrespective of your meal timings.
To practice Makarasana
- Lie down with your belly, thighs, shins, and chest touching the floor. Relax your arms at the side of your trunk and keep them touching the floor.
- Bend your left knee by sliding it sideward at an angle of 45 degrees. Continue to rest your left leg on the floor.
- Turn your neck and rest your head by touching your right cheek to the floor.
- Place your hands under your right cheek to create a cushioning effect.
- Rest in this position for 5-10 breathing cycles before you repeat Makarasana by bending your right leg.
- Alternatively, keep both your legs straight during Makarasana. Fold your elbows and grasp each elbow with the opposite hand to create a cushion to rest your forehead.
Makarasana ensures deep mental relaxation and stimulates blood flow to your brain. The crocodile pose is an excellent way to release stress from your neck and prevent stiffness and pain.
4. Vajrasana
Vajrasana is a seated, relaxing Yoga posture that rejuvenates calf and thigh muscles and improves blood circulation to your legs. Vajrasana is also known as the thunderbolt pose or the diamond pose.
To practice Vajrasana
- Place a soft and thin folded cloth on the ground and kneel so that the fabric cushions your knees.
- Bring your legs closer so that the knees and feet are touching.
- Lower yourself and rest your buttocks on your feet. Join the tips of your big toes and spread your ankles apart to form a perfect curve to rest your buttocks.
- The back of your thighs should be touching your calves. Due to the position of your legs, you will experience an excellent stretch to your thigh muscles and ankle joints.
- Rest your palms on your knees or thighs and retract your shoulders slightly.
- Remain in Vajrasana for 5-10 breathing cycles before relaxing your body.
Vajrasana is excellent for calming down an anxious and agitated mind. The thunderbolt pose has an overall calming effect on the abdominal and pelvic organs and enhances their functions. Vajrasana is one of the few asanas you can safely perform immediately after meals without any digestive troubles.
5. Tadasana
Tadasana is the palm tree pose that stretches your limb, back, and core muscles and reduces muscular stress. Tadasana is a standing Yoga posture that releases the mechanical tension of your spine and improves postural alignment.
To Practice Tadasana
- Stand on the floor without bending your knees and your feet separated by some distance.
- Keep your back straight without bending backward, and relax your arms.
- Spread your feet slightly away with your heels facing each other.
- Press your feet firmly against the ground and taut your thigh muscles for better support.
- Retract your shoulders backward to bring your shoulder blades closer. Align your shoulders with your hips.
- Relax your arms without loosely flopping them with your palms facing forward.
- Look straight ahead without bending your neck in any direction.
Continue regular breathing throughout Tadasana to avoid physical discomfort. Tadasana may seem like an easy Yoga posture, but it profoundly affects your physical health by relaxing almost each of your muscles. Tadasana is a great way to boost your mental health and feel positive.
Savasana is the most relaxing and most effective Yoga posture to unwind and release your pent-up mental and physical stress. The corpse poses, or Savasana, is a staple cool-down posture while concluding a Yoga class. (READ our blog on Savasana)
Other Yoga Techniques To Relax Your Mind And Body
Most of us would agree that the best way to unwind after a tiring day is to curl up on your couch with a blanket, a feel-good book, and a mug of steaming hot cocoa. Nothing gives us a sense of relaxation more than doing nothing at all.
But why not do something constructive while relaxing that would improve your overall well-being?
Yoga offers other techniques besides physical asanas to relax your mind and body. Meditation is an excellent way to find much-needed mental calm after a chaotic day at work or home. Your Yoga teacher can guide you to practice meditation the right way. Meditating for 10-15 minutes daily, preferably at a fixed time, is ideal for the best results. Meditation is a great way to boost your spiritual well-being and imbibes a sense of peace and tranquility.
Pranayama, or Yogic breathing exercises, is another excellent way to relax after a long day. If you attend a Yoga class regularly, you have been introduced to various helpful and relaxing breathing techniques. Practicing Pranayama while concluding your Yoga session is a great relaxation technique that allows your body to cool down.
Pranayama and meditation relax your muscles, rejuvenate a tired mind, and soothe agitated brain cells. Other Yoga techniques like Mudras are also beneficial in unwinding and relaxing your mind, spirit, and body.
Please VISIT our blog page to learn about meditation, Pranayama, Mudras, and other relaxing Yoga techniques.
