5 Best Relaxing Yoga Poses with benefit and awareness
The body also needs relaxation when it gets tired. For the proper conscious relaxation, there are some relaxing Yoga poses. If there are any postural abnormalities, relaxing yoga poses normalize the problems. These poses are important for all but especially advised for any back or spinal problems. They can be practice any time before or after asana and at any time when the body gets tired. The relaxing yoga poses is ideal to practice before sleep. They can be used as a part of the daily activities for relaxing.
1. Savasana (Corpse Pose)
This pose is one of the best relaxing yoga poses also known as Mritasana (dead man’s pose). Lie down facing upwards and keeping the hands about 15 cm away from the body, palm upward facing. If necessary a thin pillow can be kept to prevent discomfort. If cold, it is better to cover the foot with warm clothes. Fingers may curl up slightly. Close the eyes. Move the feet slightly apart as per the comfort. The body should be straight. If there is any discomfort, ease the body. Now make sure the body does not move and head does not fall to any of the sides. Observe the natural respiration. Let this mindfulness on natural breath be rhythmic and relaxed. Strictly restrict moving the body at all during the practice.
Breath Awareness: Begin to count the natural breaths from 20 to zero. Eg- I am breathing in 20, out 20. I am breathing in19, out 19. And continue till zero. If your mind wanders and forgets the count begin from 20.
Body Awareness: Observe the entire body from head to toes and toes to head, being conscious of body sensation of each and every parts of the body. Spiritual Awareness- Ajna Chakra.
Duration: Five to ten minutes or as per necessity. A minute or two minutes is enough between the asana practice.
Benefits: It gives relaxation entire psycho-physiological system. It promotes the awareness, concentration. Healing function of the body accelerates when a mind is conscious and body is stable. Activation of inactive cells of the body occurs when flowing the consciousness to the entire body.
2. Advasana (reversed corpse pose)
Lie down facing towards the ground. Stretch both hands above the head with the palms facing downwards. Resting forehead on the ground relaxes the whole body as stated for savasana. If there is any difficulty in breathing, a pillow can be placed under the chest.
Breath Awareness: Same as Savasana. Counting can be done while gently pushing the stomach against the floor.
Body Awareness: Whole body, parts by parts and piece by piece, top to bottom and bottom to top. Spiritual Awareness- Ajna Chakra or Manipura chakra.
Benefits: Suggested for those people with slipped disc, bend figure, stiff neck. Other benefits are like that of Savasana.
3. Jyestikasana (Superior posture)
Lie straight down on the abdomen with the forehead resting on the ground. Place the palms interlocking the fingers. Relax the entire body; be aware of body and breaths as in Savasana.
Variation– This can also be practiced with interlocked fingers placing palms under the forehead facing upwards.
Breathing: Spontaneous and natural.
Awareness: On the entire body, feeling the pleasing warmth of the palms transferring the power and removing the tension in the neck and related areas.
Benefits: It is good for all spinal problems. Curative for cervical spondylitis, stiff neck, and upper back.
4. Makarasana (Crocodile Posture)
Lie down on the abdomen. Raise the head to rest the chin in the palms, with the elbow on the ground. To make the better arch to the spine, keep the elbows together. If the body wants to relieve excess stress on the neck, elbows can be separated. The effects are felt at the neck and the lower back. If the elbows are far in the front, tension will be felt in the neck; if elbows are placed near to chest, tension will be felt more in the lower back. So, elbows should be adjusted at the balanced position. It is said to be the ideal position when the whole spine is equally relaxed. Close the eyes and relax the body. Be aware of the body sensation. After some time release the posture.
Breathing: Observe natural breath. Or practice moving the awareness up along the spine from the tailbone to neck and vice-versa while exhaling. Feel the movements of breaths clearly.
Duration: Till comfortable.
Awareness: Awareness of breathing process, concentration on lower back relaxing the entire body.
Contradiction: an Exaggerated lumbar curve or any back complaints should practice carefully. If any pain is experienced then they should avoid this pose.
Benefits: Good for asthma, lungs problems, slipped disc, sciatica, certain types of lower back pain etc. They should stay on the pose longer duration to resume vertebral column in its normal shape. It also releases the compression of the spinal nerves. For lower back pain, heed in this area and feel it distending and relaxing with every inspiration and expiration.Mastya
5. kridasana (Flapping fish pose)
Lie on the stomach with hands under the head and finger interlocked. Twiddle the arms to the left. The right leg remains straight. Bend the left leg and bring the knee near to elbow. Rest the right side of the head on the bent of the right arm, or down the arm if it gives comfort. Take relax. After some time change the side.Become aware of the body. Release the posture after some time.
Breathing: Normal and natural breath in a stable pose.
Duration: As per the time available and necessity. It may also be used for sleeping and resting.
Awareness: On body and breath, relaxing the entire body. Spiritual- on Manipura chakra.
Benefits: Activates digestive system, alleviates sciatic pain and relaxes the nerves in the leg. It releases the tension in the perineum. Whoever cannot do forward bending pose, they can do this pose as the counter pose of backward bending pose.