10 Amazing Yoga Poses To Calm Your Mind And Body

 

Yoga is a physical and mental practice that combines physical postures, breathing techniques, and meditation. By focusing on the present moment and connecting with the body and breath, yoga can help to calm the mind and reduce stress and anxiety. 

Yoga can also improve overall mental well-being and enhance feelings of peace and calm. Additionally, certain yoga postures and breathing techniques have been shown to have a calming effect on the nervous system, helping to reduce stress and anxiety and improve mental clarity.

Here are 10 yoga poses that can help relax and calm the mind-

1. Child's Pose (Balasana)

Child's Pose (Balasana) is a resting yoga pose that is often used to stretch the hips, thighs, and ankles. It's also a great pose for calming the mind and reducing stress and anxiety.

• To get into Child's Pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips.
• As you exhale, lower your hips back towards your heels and extend your arms forward. Rest your forehead on the ground and relax your entire body.
• Stay in this pose for as long as you'd like, taking deep breaths and feeling the tension in your body release with each exhale.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog (Adho Mukha Svanasana) is a yoga pose that stretches the hamstrings, calves, and spine. It also improves balance and helps calm the mind.

• To get into Downward-Facing Dog, start on your hands and knees with your wrists under your shoulders and your knees under your hips.
• As you exhale, lift your hips up and back, straightening your arms and legs to form an inverted V shape.
• Press your hands and feet into the ground, keeping your head and neck relaxed. Hold the pose for a few breaths, then release.
• Downward-Facing Dog is a versatile pose that can be used as a resting position, a stretch, or as part of a flowing yoga sequence.

3. Corpse Pose (Savasana)

Corpse Pose (Savasana) is a restorative yoga pose that is used to promote relaxation and calmness in the mind and body. It is typically done at the end of a yoga practice to help release any tension in the muscles and allow the body and mind to fully rest.

• To get into Corpse Pose, lie flat on your back with your legs a comfortable distance apart and your arms by your sides, palms facing up. 
• Let your entire body relax and release any tension. Close your eyes and take deep breaths, focusing on letting go of any thoughts or worries.
• Stay in this pose for several minutes, allowing yourself to fully rest and recharge.
• Corpse Pose is a simple but powerful pose that can help reduce stress and promote a sense of well-being.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose (Marjaryasana-Bitilasana) is a gentle yoga pose that helps to warm up the spine and increase mobility. It's also a great pose for reducing stress and calming the mind.

• To get into Cat-Cow Pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips.
• As you inhale, drop your belly towards the ground and lift your head and tailbone towards the ceiling, creating a gentle arch in your back. This is the Cow Pose.
• As you exhale, round your spine towards the ceiling, tucking your chin to your chest and bringing your tailbone towards your knees. This is the Cat Pose.
• Repeat the sequence several times, flowing smoothly between Cat and Cow with each inhale and exhale. 
• Cat-Cow Pose is a gentle and therapeutic pose that can help improve posture, reduce stress, and increase overall well-being.

5. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend (Paschimottanasana) is a yoga pose that stretches the back of the legs, hips, and spine. It's also a great pose for calming the mind and reducing stress.

• To get into Seated Forward Bend, sit on the ground with your legs straight out in front of you and your spine tall.
• As you inhale, raise your arms above your head. As you exhale, hinge forward from your hips, reaching towards your toes.
• Keep your back straight and your gaze forward. If you can't reach your toes, use a strap or towel to hold onto. Stay in this pose for several breaths, then release and sit up.
• Seated Forward Bend can help improve flexibility, reduce stress, and calm the mind. It's also a great pose for stretching the back of the legs and hips.

6. Legs-Up-The-Wall Pose (Viparita Karani)

Legs-Up-The-Wall Pose (Viparita Karani) is a restorative yoga pose that helps to relieve stress, improve circulation, and calm the mind. It's also a great pose for reducing fatigue and swelling in the legs.

• To get into Legs-Up-The-Wall Pose, sit sideways next to a wall with one hip touching the wall.
• Lie back and swing your legs up the wall so that your hips are resting against the wall and your legs are straight up in the air.
• Relax your arms by your sides, palms facing up.
• Stay in this pose for several minutes, taking deep breaths and letting your entire body relax. 
• Legs-Up-The-Wall Pose is a gentle and therapeutic pose that can help improve overall well-being and reduce stress and tension in the body.

7. Bound Angle Pose (Baddha Konasana)

Bound Angle Pose (Baddha Konasana) is a seated yoga pose that stretches the inner thighs, hips, and groin. It's also a great pose for calming the mind and reducing stress.

• To get into Bound Angle Pose, sit on the ground with the soles of your feet together and your knees bent out to the sides.
• Hold your feet with your hands and gently pull your heels towards your body, allowing your knees to drop towards the ground.
• Stay in this pose for several breaths, feeling the stretch in your inner thighs and hips.
• To deepen the stretch, you can lean forward from your hips, keeping your back straight.
• Bound Angle Pose can help improve flexibility, reduce stress, and calm the mind. It's also a great pose for stretching the inner thighs and hips.

8. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana) is a yoga pose that strengthens the hips, glutes, and lower back while stretching the chest, neck, and spine. It's also a great pose for reducing stress and calming the mind.

• To get into Bridge Pose, lie on your back with your knees bent and your feet flat on the ground. 
• Lift your hips off the ground by pressing into your feet and engaging your glutes. Clasp your hands under your hips for support.
• Stay in this pose for several breaths, then release.
• Bridge Pose can help improve posture, reduce stress, and calm the mind. It's also a great pose for strengthening the hips, glutes, and lower back.

9. Shoulder Stand (Sarvangasana)

Shoulder Stand (Sarvangasana) is an inverted yoga pose that strengthens the neck, shoulders, and core while stretching the legs, hips, and spine. It's also a great pose for reducing stress and calming the mind.

• To get into Shoulder Stand, lie on your back with your legs extended. Use your hands to lift your hips and legs off the ground and support your lower back.
• Keep your legs straight and together, and slowly raise your hips over your shoulders until your body forms a straight line from your shoulders to your toes.
• Rest your hands on your lower back for support.
• Stay in this pose for several breaths, then release.
• Shoulder Stand is a challenging pose that requires strength and balance, but it can help improve posture, reduce stress, and calm the mind. It's also a great pose for strengthening the neck, shoulders, and core.

10. Happy Baby Pose (Ananda Balasana)

Happy Baby Pose (Ananda Balasana) is a gentle yoga pose that opens the hips and stretches the spine. It's also a great pose for calming the mind and reducing stress.

• To get into Happy Baby Pose, lie on your back with your knees bent and your feet near your buttocks.
• Grab the outer edges of your feet with your hands and gently pull your knees towards your armpits.
• Keep your arms straight and your back relaxed.
• Stay in this pose for several breaths, then release.
• Happy Baby Pose is a playful and therapeutic pose that can help reduce stress and calm the mind. It's also a great pose for stretching the hips and spine.

 

it's important to remember that everyone's experience with yoga is different, and what works for one person may not work for another. To experience the full benefits of yoga for mental health, it's recommended to practice regularly and find a style and teacher that resonates with you.

5 Simple Yoga Poses To Relief knee pain

Knee pain is a very common problem of every third person of the world. It is seen in the case of aged, adult and teenagers. Knee bursitis, ruptured ligament, torn cartilage, bone degeneration, use of drugs like steroids, diuretics are few of the important factors that lead to knee pain. Stiffness and swelling are common with knee problem patients.

Knee pain signs

Stiffness, Swelling, Redness, Weakness, Unable to straightening the knee, Fever

5 Simple Yoga Poses To Relief knee pain

There are different kinds of Yoga, which are helpful in controlling knee pain. Knee pain control through Yoga under the supervision of Yoga expert shows the positive result. Here is the list of Yoga poses to prevent knee pain and knee injuries.

Tadasana

While inhaling, raise both your arm together in an upwards direction. 

In the final position, arms are raised upwards parallel to each other, palms are facing each other. Alternatively, you may clasp your hands as shown and raise both hands slowly upwards and both the palms are facing upwards. 

Retain breath, slowly lift your heels so that you stand on your toes. Stretch all of your body upwards as far as possible. Keep your legs and arms straight (no bending). Stay in the pose for 15 seconds. 

While exhaling, slowly bring your hands down. Bring your heels on the floor as in starting position. 

Repeat 2-3 times.

Pavanmuktasana

Sit outstretched keeping both the knees together and the heel on the floor. 

Keep the spine and the neck in the same line. 

Put the palms of the hands on the floor or on the blanket along with the waist, keeping the fingers outstretched. 

Apply pressure on the palm to maintain the balance of the trunk.

while the neck should lean backwards. 

Finally, get back to the primary position.

Makrasana  

You have to start by lying flat on your belly with your forehead resting on the floor or the mat and hands resting beside you, palm down. 

As you exhale, lift your head, legs and upper torso away from the floor. Remember not to strain any part of your body to lift any other part higher. Your lower ribs, abdomen and pelvis should be supporting your body. 

Now slowly raise your arms away from the floor and stretch them by imagining there is weight pressing down between your shoulder blades. 

Look ahead without stressing the neck or the forehead.
Stay in this position for 30 seconds and slowly increase it to one minute. As you finish, slowly return to the starting position.

Swastikasana 

Stretch out both legs together, hands by the side of the body, palms resting on the ground, fingers together pointing forward.


Now fold your one leg at the knees and put it against the joint of the other thigh.

Fold the other leg and put it near the joint of the other thigh.

Put both hands on the knees in jnana mudra.

Retain this position for 10 to 15 minutes or as comfortable to you.

While returning to the original position first stretch out right leg.

Then stretch out left leg and keep both legs together.

Padhastasana

First stand straight pose then exhale to bend yourself in the downward direction.

Place legs in straight position and touch your fingertips and if it feels ease then try to touch palms to the ground.

Keep your face on legs.

Stand in this posture for few seconds.

Inhale steadily to get back to initial position.

Repeat this practice after relaxing for some time.