You Deserve a Moment of Relaxation. These 7 Yoga Poses Can Help Give You That

In today’s world, finding a zen moment can be a challenge. Enter yoga, which can serve as a gateway to gaining some inner peace. But even the most experienced yoga practitioner may wonder: Which postures and practices tend to have the greatest calming effect?

Here, we’ll dive into a selection of yoga poses specifically curated to alleviate stress and foster a state of deep relaxation. We’ll also highlight why certain styles of yoga (think: Yin and restorative yoga) can help you access a serene state of mind. 

How Yoga Helps You Relax

Yoga is more than just a series of poses; it's a holistic practice that can benefit your mind, body, and spirit. Physically, yoga helps release tension in your muscles, improving your flexibility and easing discomfort. The poses, coupled with mindful breathing, promote circulation, aiding in the reduction of physical stress and fatigue.

Mentally, yoga encourages focus and concentration, steering your mind away from daily stressors and into the present moment. The mindfulness aspects of yoga can help reduce mental strain and promote a sense of peace and inner-calm.

Emotionally, yoga supports your mood by helping regulate your body's stress response. Yogic deep breathing techniques, known as pranayama, stimulate your parasympathetic nervous system, which is responsible for your body's 'rest and digest' state. These breathing patterns can also help reduce feelings of anxiety or uneasiness. 

"Yoga was essential to my healing journey after the traumatic loss of my best friend to gun violence,” says Peloton instructor Chelsea Jackson Roberts. “Today, yoga reminds me to slow down, take a deep breath, and to be present.”

Scientific research has continually backed these benefits. A 2017 study published in Frontiers in Human Neuroscience of 38 participants on a three-month yoga retreat found that a regular yoga and meditation practice led to increased stress resilience, decreased anxiety and depression, and lower cortisol levels.  

What Type of Yoga Should You Practice for Relaxation?

If you’re seeking relaxation through yoga, consider trying a Yin or restorative yoga class. 

Yin Yoga

“Yin yoga focuses on the connective tissue and joints, using breath and movement to release deeper in the stretch,” Chelsea says. This slow-paced style of yoga involves holding poses for longer periods of time, usually three to five minutes. It targets your deep connective tissues and helps you release tension throughout your body. Plus, the prolonged holds also offer a meditative component. 

Restorative Yoga

“Restorative yoga uses props like blankets and bolsters to support the body to rest and restore,” Chelsea says. As the name suggests, this type of yoga is about restoring your body and mind. It often uses props, such as bolsters, blankets, and blocks, to support your body in various poses, allowing for complete relaxation and release. 

While Yin and restorative yoga are well-known for their calming effects, any type of yoga can offer you a pathway to relaxation. Even if you’re moving through a fast-paced power flow, you’re still tapping into your breath. The act of focusing on your breath and moving through poses can ease mental clutter and reduce stress, helping you access your parasympathetic relaxation system. 

Yoga for Relaxation: 7 Poses to Try

1. Wide-Kneed Child’s Pose (Balasana) 

This pose helps release tension in your back and shoulders. “Child's Pose allows me to pause and turn inward because of the positioning of the body,” Chelsea says. 

For additional comfort, you can opt to place a bolster under your torso. If you have neck discomfort, position a folded towel under your forehead or turn your head to one side.

2. Legs-Up-the-Wall Pose (Viparita Karani)

This gentle inversion relieves tension in your lower body and helps calm your nervous system.

For added support, place a bolster under your lower back or a rolled towel under your neck. 

3. Seated Forward Bend (Paschimottanasana)

This pose helps calm your mind and stretches your spine and hamstrings.

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This flowing movement soothes your spine and helps release tension in your torso.

5. Supine Bound Angle Pose (Supta Baddha Konasana)

This pose opens your hips and relaxes your abdominal area, promoting ease through your core and lower body. 

6. Supine Twist (Supta Matsyendrasana)

This gentle twist helps release tension in your spine and calms your nervous system.

7. Corpse Pose (Savasana)

Ideal for deep relaxation and stress relief, this pose allows your body and mind to absorb the benefits of your practice. “[It’s the] ultimate rest posture, typically done at the end of a yoga practice,” Chelsea says. “Never skip Savasana because it is the perfect way to absorb the benefits of the practice.”

For additional comfort, place a rolled-up blanket under your knees or a small pillow under your head. For lower back issues, elevate your legs slightly with a bolster. For sensory grounding, cover your eyes with an eye pillow or folded towel.

Integrating Yoga into Your Routine for Maximum Relaxation

To fully reap the benefits of yoga for relaxation, Chelsea recommends “starting off with small increments of time; don't try to do this perfectly because it will create more discomfort and stress.” Maintaining a regular practice, even if it's just for a few minutes each day, can lead to increased awareness, presence, and connection in your daily life.

Remember: Yoga is a personal experience, so modify these poses to suit your comfort level. Embrace the journey with an open heart and mind.