Yoga to relax: 8 postures to stretch
November 23, 2018
Stretching after a Yoga session, dancing, or exercising in general is very important. Slowing down your exercise gradually is the best way to also lower your heart rate, prevent muscle aches and improve relaxation. Finishing exercising without stretching does not have the same positive effect. The best way to stretch depends on the type of exercise you're doing. The following Yoga poses can be used to cool down after an intense Yoga session, dance class, or just to relax your body after a long day.
Pigeon Pose (Eka Pada Rajakapotasana)Pigeon pose calms the mind, opens the hips, and stretches the groin and thighs.
- From four points, bring your knee forward and place it next to your right wrist
- Bring your left leg back, straighten your knee and point your foot
- Lower your body slowly
- As you inhale lift your body up and stay on the tips of your fingers, draw in your stomach and open your chest
- Stay in that position for 5 breaths and then switch legs
Sustained bridge poseThe bridge "opens" the spine and chest and makes your torso more flexible.
- Lay down
- Bend your knees and bring your feet close to your buttocks
- As you inhale, lift your hips off the floor and bring the block up to your sacrum.
- Stay in the position for 10-12 breaths
- To return, stomp and lift your hips to remove the block.
- Relax your back to the floor
- Spread your feet further apart, but keep your knees together
- Hold this position for 5 breaths
Reclining Goddess Pose (Supta Baddha Konasana)Reclining Goddess Pose stretches the chest, shoulders, groin, and hips. She helps with stress, anxiety and depression. She also helps with symptoms of menopause and PMS.
- Sit with your legs bent and your feet on the floor.
- lie down carefully
- Put your feet together and separate your knees
- Hold the position for 10-20 breaths
Supine Spinal Twist Pose (Supta Matsyendrasana)This pose stretches the muscles of the back and spine and helps with stress.
- Start from last pose, stretch both legs
- Bend your right knee and bring it towards your chest
- Move your left hip to the right and guide your right knee across your body to the left to the floor
- Extend your arms perpendicular to your body
- Turn your head to the right, close your eyes and hold the position for 10-20 breaths.
- Switch legs and repeat
Happy Baby Pose (Ananda Balasana)
Happy Baby pose stretches the spine and groin muscles. Calms the brain and reduces stress.
- lie on your back
- When you exhale bring your knees to your chest
- When you inhale take your feet with your hands from the outside
- Open your knees a little and bring them towards your armpits
- Hold that position for 10-20 breaths
Legs on the Wall Pose (Viparita Karani)The legs on the wall pose can help relieve headaches, menstrual cramps, insomnia, and anxiety.
- Lie on your back, raise your legs and rest them on the wall
- Stretch your arms out to the sides and relax
- Focus on your breath as you hold this position for at least 30 seconds.
Corpse Pose (Savasana)Corpse pose rejuvenates the body and mind. It also helps reduce stress.
- lie on your back
- Spread your legs slightly apart and drop your feet to the sides
- Turn your palms up
- Stay in that position for 10 minutes
Easy Pose (Sukhasana)After the corpse pose, it is ideal to meditate for a few minutes, and the so-called easy pose is ideal for it.
- Cross your shins and tuck each foot under the opposite knee.
- Rest your hands on your knees
- Close your eyes and focus on your breath
- If your mind wanders, go back to breathing
- Hold that position for 10 minutes