Child’s Pose (Balasana)

• A gentle resting pose that releases tension in the lower back, hips, and shoulders.

• Encourages deep breathing, which calms the nervous system.

• Helps alleviate anxiety and stress​.

How to do it:

1. Kneel on the floor with your big toes touching and knees apart.

2. Sit back on your heels and extend your arms forward.

3. Rest your forehead on the mat and take slow, deep breaths.

4. Hold for 1–3 minutes, focusing on releasing tension.

Legs-Up-The-Wall Pose (Viparita Karani)

• A restorative pose that promotes circulation and relaxation.

• Helps reduce swelling in the legs and calm the nervous system.

• Ideal for stress relief and better sleep​.

How to do it:

1. Sit close to a wall and swing your legs up while lying on your back.

2. Adjust your hips as close to the wall as comfortable.

3. Relax your arms by your sides and close your eyes.

4. Breathe deeply for 5–10 minutes.

Cat-Cow Pose (Marjaryasana-Bitilasana)

• Helps release tension in the spine and promotes mobility.

• Synchronizes breath with movement, enhancing relaxation.

• Improves circulation and reduces stiffness​.

How to do it:

1. Start on hands and knees, aligning wrists under shoulders and knees under hips.

2. Inhale and arch your back (Cow Pose), lifting your tailbone and chest.

3. Exhale and round your spine (Cat Pose), tucking your chin.

4. Repeat for 1–2 minutes, focusing on breath and movement.

Reclining Bound Angle Pose (Supta Baddha Konasana)

• A deeply restorative pose that releases tension in the hips and inner thighs.

• Encourages deep breathing and relaxation.

• Helps relieve stress and anxiety​.

How to do it:

1. Lie on your back and bring the soles of your feet together, letting your knees drop open.

2. Place your hands on your belly or by your sides.

3. Close your eyes and take slow, deep breaths.

4. Stay in the pose for 3–5 minutes.

Seated Forward Bend (Paschimottanasana)

• Stretches the spine and calms the nervous system.

• Encourages mindfulness and deep breathing.

• Helps relieve mild anxiety and fatigue​.

How to do it:

1. Sit with legs extended straight in front of you.

2. Inhale, lengthen your spine, and reach your arms up.

3. Exhale, fold forward, and reach for your feet or shins.

4. Hold for 1–3 minutes, breathing deeply.

Corpse Pose (Savasana)

• The ultimate relaxation pose that allows the body to fully rest.

• Helps reduce stress and tension.

• Encourages mindfulness and deep relaxation​.

How to do it:

1. Lie flat on your back with arms by your sides, palms facing up.

2. Close your eyes and take slow, deep breaths.

3. Relax every part of your body, starting from the toes to the head.

4. Stay in the pose for 5–10 minutes.

Alternate Nostril Breathing (Nadi Shodhana)

• A breathing technique that balances the nervous system.

• Helps reduce anxiety and promotes mental clarity.

• Ideal for calming the mind before sleep.

How to do it:

1. Sit in a comfortable position and relax your shoulders.

2. Close your right nostril with your thumb and inhale through the left nostril.

3. Close your left nostril with your ring finger and exhale through the right nostril.

4. Inhale through the right nostril, then close it and exhale through the left.

5. Repeat for 2–5 minutes.

Supine Spinal Twist (Supta Matsyendrasana)

• Releases tension in the lower back and spine.

• Stimulates digestion and detoxification.

• Helps calm the mind and prepare for deep rest​.

How to do it:

1. Lie on your back and bring your knees to your chest.

2. Drop both knees to one side while extending the opposite arm.

3. Keep your shoulders relaxed and gaze toward the opposite hand.

4. Hold for 1–2 minutes on each side.

Try Yoga for Relaxation Today! Incorporating these yoga poses into your routine can help reduce stress, promote emotional balance, and improve overall well-being.