Life is full of internal, external, psychological and physical stresses on the mind and body, that can often interrupt your ability to relax, or fall or stay asleep. Yoga exercises connect breath and postures that allow the mind to find stillness in the movement. Inversions and restorative postures relieve muscle tension and set the body up to relax.
Legs-Up-the-Wall Pose
Legs-up-the-wall pose is a basic inversion that deepens the respiratory rhythm and opens the spine, chest and diaphragm. Inversion yoga exercises slow the heart rate and decrease your blood pressure, which promotes full body relaxation. Place a bolster or stack folded blankets along the wall. Sit on the bolster and scoot your butt as close to the wall as possible. Carefully lower one shoulder at a time onto the floor. Raise your legs and place your heels on the wall (as if you are standing on the ceiling). The bolster should be horizontal under your sacrum, not perpendicular to the spine. Rest your arms overhead and bend the elbows to 90 degrees. Let the body completely sink into the support and floor, close your eyes and stay in the posture for five to 10 minutes.
Reclined Bound Angle
Reclined bound angle is a yoga pose that allows for full relaxation and rushes a plentiful supply of blood to the pelvis, abdominal area and back. Because the abdominal muscles aid the diaphragm in full breathing, the stimulation allows for deeper inhalations and exhalations. The deep breathing and relaxation posture stills the mind and body. According to Timothy McCall, author of “Yoga as Medicine,” slow, deep breathing elevates the body’s carbon dioxide levels, creating a natural sedative which promotes sleep. Place a bolster or stack of folded blankets on the ground. Lie on the bolster so it supports the spine from the neck to the sacrum. Bend your knees and place the soles of your feet on the ground. Bring the soles of your feet together and let your knees splay to the sides toward the ground. Support your lower thigh and knees with pillows, blankets or blocks so you can open and release into the support. Extend your arms out in a “T” position with palms facing up. Close your eyes and stay in the restorative pose for seven minutes.
Child’s Pose
Child’s pose is a kneeling forward bend. Make it a restorative posture by placing a block parallel to your shoulders under your forehead. The block height slightly angles the spine and keeps the spine more neutral. Kneel and spread your knees mat distance and touch your big toes together. Sit your hips back on your heels and place the block under the forehead. The supported posture calms your brain and relieves stress and tension. Stay in the pose for three minutes.
About this Author
Desiree McKenzie has more than 10 years’ writing experience. She specializes in parenting, yoga, spirituality, health and wellness. McKenzie’s portfolio includes informational fact-based and research articles for websites like LIVESTRONG. She received a Bachelor of Arts in communications from The College of New Jersey and is a certified yoga teacher.
