The following are three basic yoga poses for rest and relaxation.
- Balasana also know as Child’s Pose.
- Savasana also know as Corpse Pose.
- Makarasana know as Crocodile Pose.
Let’s take a look at how you can do each pose.
1. Balasana (Child Pose)
Here’s how you can do balasana:
- Sit on your heels and slowly move on to a table pose.
- Exhale and lower your hips to your heels while lowering your forehead to the floor.
- You can spread your knees slightly apart if that makes you feel comfortable.
- Extent your arms overhead with the palms facing the floor. You can also place your arms alongside your body with your palms facing up.
- Breathe slowly for 5 to 10 breaths as you rest in this pose.
Here’s a good video with detailed instructions on this pose:
Benefits of Balasana
- Deeply relaxes your spine, shoulders and neck.
- Gently stretches your upper and lower back.
- Increases blood circulation to your head area.
2. Makarasana (Crocodile Pose)
Makar means crocodile and hence this yoga asana is also know as the crocodile pose. This is one of the best beginner yoga poses for stress relief. Here’s how you can do this pose:
- Gently stretch out your legs and lie down on your stomach.
- Put your elbows slightly in front of your shoulders and support your head in the palms of your hand.
- You can position your elbows closer to your chest or away depending on your comfort level.
- Hold your head with both your palms with the elbows rested on the floor.
- Continue deep breathing and stay in this position for around five to ten minutes before getting up slowly.
Benefits of Makarasana:
- Helps align your spine in its natural position relieving tension.
- Great for people who sit all day.
- Opens up your chest and shoulders that increases relaxation.
The following steps instruct you on how to perform Savasana.
- Lie on your back and spread your arms and legs to about 45 degrees. You can make use of a yoga mat to make yourself comfortable.
- Start to breath deeply letting your body rise and fall with each breath. Following the pranayama technique of breathing.
- Concentrate on each part of your body from head to toe and try to remove tension from these parts by relaxing.
- Stay in this position for about 10 to 15 minutes
Here’s a video with detailed instructions on this pose:
Benefits of Savasana:
- Calms your nervous system, mind and body.
- Releases headaches, anxiety and fatigue.
- Lowers blood pressure.
- Improves immunity.
So there you have it, 3 simple beginner yoga poses you can do at home for rest and relaxation. You can do any one of these asanas or all three of them in succession.