Yoga is an increasingly widespread practice that is currently very fashionable. It has its origin in India and, although it has changed a lot from its origin until now, the base remains the same. It is not a sport as such, although it exercises the body and makes it more flexible by stretching the muscles. However, what I like the most about yoga is that it exercises the body and mind and is used as a relaxation tool. It is based on a series of static postures, also known as asanas in Sanskrit, which are performed on a mat while breathing is controlled. At first it is usually more difficult to achieve them, but once you practice it you will gain balance and flexibility. As a relaxation tool, many people practice it at home and, therefore, in this article we are going to tell you some yoga poses to relax.
How to breathe in yoga
Before talking about postures it is important to make a paragraph to talk about breathing. When we practice yoga it is not only about postures and stretching, it also teaches us to breathe to achieve relaxation or total immersion, in fact, this is one of the best ways to benefit from yoga. We have to inhale and exhale air deeply in each exercise and not in an accelerated way. In each position we will stay one or two minutes breathing deeply by doing the following practice: we will take air for 5 seconds, then we will keep it inside for 10 seconds and slowly release it for another 10 seconds.
In yoga there are different breathing practices such as Kapalabhati Pranayama, the so-called energizing breathing that consists of breathing calmly and then faster. But, in this case, as we are looking to relax, we will take slow and deep breaths, focusing on these to free the mind.
The posture of the dead
Although it has a slightly strange name, the posture of the dead or Savasana is the most used to relax. The corpse pose is widely used for the beginning or end of the exercise, as relaxation before or after. It is very easy to do although it will be more difficult for nervous people to endure it, since it requires a relaxation of body and mind.
What is the Savasana for
This is basically a relaxation pose and it does that. Although it seems easy, the difficult thing is to keep your mind clear and out of thoughts. For that we go to the breath and the sensations that we are having: the body on the mat, feeling each of our parts of the body … In this way we will be focusing on what we are living, leaving aside the thoughts that alter us.
How to do the posture of the dead
It is the simplest of all, you just have to lie on your back with your arms and legs relaxed, both extremities a little apart from the body. With the body stretched we will begin the breathing, calmly exhaling all the air that we can. At this moment you just have to focus on your breathing and put aside the thoughts that haunt your head.
The child’s pose or Balasana, is used a lot between posture and posture to rest and is ideal to start doing yoga, as it is very simple. It is very easy to do and does not require flexibility although at first it may be difficult to maintain it.
What is the Balasana for
In addition to relaxing our entire body, through this posture we stretch the entire part of the back and neck. But it is very important to keep in mind that you do not have to force your posture, but you have to keep it relaxed.
How to do the child’s pose in yoga
For the child’s posture you have to get on your knees with your legs together. Once done sit back on your heels and breathe out. Take in air again and throw your body forward, let it fall on your thighs, while you exhale the air that you have been taking. Now rest your forehead on the floor and stretch your arms back towards your feet, with your palms facing up. Remain in this position for a minute, breathing as relaxed as possible.
The lotus pose
The lotus pose or Padmasana surely you have done it at some time without realizing it or you have tried it when you were little. Together with the easy posture, which we will explain later, it is one of the most recommended for breathing exercises.
What is the Padmasana for
It is one of the most used postures in yoga, widely used to do different breathing exercises. It is something difficult to achieve in the beginning but with time you will get it. If you can’t do it at first, don’t despair, there are other similar postures such as the so-called easy posture that can help you just as well.
How to do the lotus pose
To position yourself it is better to start by sitting with your back straight, without leaning anywhere. On a day-to-day basis, we tend to throw our shoulders forward, making our spine bend and letting all of us fall. It is something we do without realizing it, but it is detrimental to the health of our back and, therefore, we must learn to get straight. In this position we will try to achieve it. Once seated, let the weight of your back fall on your hips and slightly throw your shoulders back. It is not about being tense but about leaving our muscles relaxed but in the most stretched way possible for our back. To facilitate this, pull your tailbone back a little.
Once you have a straight back, you must take one of your legs, for example the right, and place your foot on the thigh of the opposite leg. Once achieved you must do the same with the other foot and place it on the opposite leg.
Now place your arms on your thighs with your palms facing up. You can also place the fingers by joining the index finger with the thumb and relaxing all the fingers, always with the palm facing upwards, this is what is known as Mudra (finger posture).
Baddha Konasana or cobbler’s pose is also known as the butterfly pose in conventional stretching exercises and is another of the easy postures to do that, even if we think not, stretches our muscles and helps us relax:
What is the Baddha Konasana for
It is a posture that, in addition to relaxing, helps us stretch the entire part of the thigh. As you practice it more frequently, you will see how your flexibility increases and also how you manage to relax more easily.
How to do the shoemaker pose in yoga
To perform this posture you must sit on the mat with your back straight, as we have seen before, and stretch your legs. Next bend your knees to the sides and bring the soles of your feet together just in front of your body. The point is that over time you will be able to do it so that your legs are stuck to the ground, but at first this may cost you and your knees will rise. You can also push them with your hands so that they rest on the ground. In this way, the entire thigh is stretched. Once in the posture, take a series of breaths taking in air, holding it for a few seconds and releasing it. For example take in air for 5 seconds, hold it for 10 and release it in another 10 seconds.
Easy pose in yoga
The easy pose or Sukhasana can be an alternative to the lotus pose. It is known that way because it is literally the easiest pose you can practice doing yoga.
What is Sukhasana for
Like the lotus pose, this is used to do breathing exercises, such as Kapalabhati Pranayama, energizing breathing. By having a straight back we will also enhance this posture so that over time when we sit down we do it without realizing it.
How to do the easy pose
The safest thing is that you do it in your day to day and do not realize it, although you have to adapt it to yoga. It’s about sitting on the mat with your legs crossed, this time without putting one on top of the other. It is a simple position, but we must not forget that the back has to be straight without supporting you anywhere. For this we will do what we have seen in the lotus position, with the tailbone slightly back, the shoulders also back and Yoga the weight on the hips.
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