10 Best Yoga Poses for Relaxation & Calm Mind

Yoga is a 3000-5000-year-old traditional treatment used for a better quality of life. It was started in the northern part of India to reduce stress, anxiety, depression, chronic pain, etc.

Though yoga is very old in Indian culture, it has also become popular among American people since 1893. Yoga is such an exercise that can provide relief from stress, depression, and a spiritual path.

In this modern age, it is widely accepted that Yoga can solve our internal invisible problems. That's why 35 Million people (10% of the total population) in the USA do yoga every day. 

There are also various poses of yoga for different purposes. Today, you are going to learn about the most effective yoga poses for relaxation. 

How Does Yoga Reduce Stress and Anxiety

Yoga is a powerful exercise that can reduce stress and anxiety in various ways. It can reduce your physical tiredness, stress, Nervous System Regulation, and more. Let's see how yoga helps us to reduce stress and anxiety and relax our body and mind.

• Physical Relaxation: We have included yoga poses to encourage physical and mental relaxation.
• Conscious Breathing: Breathing awareness or conscious breathing can help you to calm the mind. Because you will focus on your breathing, that's why the anxiety or stress can't stay on your mind.
• Connect Body, Mind & Environment: This is the most important thing for any task. If we can't connect our body and mind, then we will not focus on anything. Yoga helps to connect these 3 things that will positively impact our daily job.
• Increase GABA: Yoga increases the level of a brain chemical called gamma-aminobutyric acid. The GABA helps to improve the mental health mood and provide relaxation.
• Enhanced Self-Awareness: Yoga encourages us to be aware of our body, mind, brain, and everything. So it allows individuals to become more strategic and logical in their thoughts.
• Improved Sleep Quality: Stress and anxiety always disturb sleep for bad thoughts. Then the person might be irritable for the next days. As a result, arguments at home, office, and even on the road are common problems for them. When they do yoga, reduce anxiety and improve sleep quality. Finally, they become calm at all times.

By adopting yoga or exercise as a daily habit, you can become a calm person with a peaceful mind and a healthy body. 

10 Best Yoga Poses for Relaxation

Okay, now we are ready to explore all the best poses for relaxation yoga. Here, I want to clarify that you may find some of these poses common with Restorative yoga. So, don't be confused about it, I will add a few differences after the list of these 10 yoga poses. 

01. Child's Pose (Balasana)

Child's Pose or Balasana is one of the most common practices for resting and gentle stretching. It is a nice way to gently stretch your shoulders, neck, back, thighs, hips, and ankles. Besides these physical exercises, they also provide valuable mental health and reduce tiredness. 

How to do the Child's Pose or Balasana for Relaxation 

You might need a yoga mat to do this pose practice for relaxation. However, here are the steps to take this beginner yoga practice.

Steps	Name	Description
Steps - 01	Perfect Positioning	Kneel and sit down on the yoga mat or the floor. Then sit back on your heels and spread out your knees a bit wider than your hips.
Steps - 02	Fold Forward	Exhale and bend your body forward from your back. Allow your belly to rest between your thighs and ensure your forehead rests on the floor or yoga mat. If to can't touch the floor by your forehead, you might need a yoga block, or pillow to support it
Steps - 03	Arm Positioning	Stretch your arms forward of your head, or you can move back your hands straightly to the feet. Ensure that your hands and arms feel relaxed, don't pressure on your arms or hands.
Steps - 04	Relax Your Body	Once you have taken your position, let your body relax in this pose. You might feel a gentle stretch in your hips, thighs, and lower back.
Steps - 05	Deep Breath	Take a deep breath through your nose and feel the expansion of your ribs. Then slowly breathe out and relax, Let your breath help you to take breaths in and out for a few minutes.
Steps - 06	Come Out	Let your hands go back towards your heel and sit back on it. You can use your hand on your belly if you need it. Now you will feel better, relaxed, and stress-free.

02. Seated Forward Bend (Paschimottanasana)

“Paschimottanasana” is another one of the best yoga poses for relaxation. This yoga increases your spine, legs, and hips flexibility and mobility. Also, it improves the calm in your mind to reduce the anxiety, that you have. 

You might need to practice Balasana to enhance your body's flexibility if you are an extreme beginner. So that Paschimottanasana can stretch your back, calves, and hamstrings. 

If you want to do the Seated Forward Bend, sit on the floor and spread your legs in front of you. Now bend forward from your hips and gram your toes by hand. 

Please ensure that your backside and your legs are straight, as in the picture attached above. Then put your forehead on the shine to become a relaxed person.

Stay in this position for 30 seconds to 1 minute, if you feel better and comfy you can do it for a longer time. Take a deep breath and relax your body, holding the yoga pose seated forward. Deep breathing can give you more relaxation during yoga time.

03. Reclining Bound Angle Pose (Supta Baddha Konasana)

The reclining bound angle poses, also known as Konasana, come with many benefits for the body and mind. It can help to open up the hips, groin resistance, and inner thighs and provide rest. Also, this pose helps to relieve tension and stress, so start this yoga pose today for a better lifestyle.

When you start this pose, you will find yourself in a comfy zone full of relaxation. Start the yoga by lying flat on the floor or a yoga mat, then bend your knees and bring the soles of your feet together. Adjust the distance of your feet from your body to find a comfortable stretch.

Now close your eyes, take deep breaths, and allow your body to soften into the pose. Stay 1–5 minutes, even more, if you feel comfortable in this pose. If you are conscious about your hip flexibility, relieve tension, and need calm in your mind, then must try these yoga poses for relaxation. 

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

We have included Viparita Karani in our list of the best 10 yoga poses for relaxation. Though the Legs-Up-The-Wall Pose is simple, it has a lot of benefits for body and mind. The yoga practice of this pose can help you relax and feel refreshed.

You have to find a clear wall with a bit of floor space indoors to do this yoga. Sit beside the wall, touching the hip to the wall, and lie down. Then legs up to the wall and create 90 degrees “L” shape of your body and legs. Keep your hip closest to the wall as much as possible, so the legs can be straight.

Relax your arms by your sides and take slow, deep breaths. You can also keep your hands together on your navel. After 5–15 minutes, depending on your comfort, you can come out from this yoga pose. Blend your knees and roll onto one side, then sit up slowly. 

Legs-Up-The-Wall Pose helps calm your mind, reduce stress, and improve circulation in your body. It's a great way to relax and unwind after a busy day or during your yoga practice.

05. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The Cat and Cow Stretch are two powerful yoga poses for the relaxation of your mind and spine. It will help to make your spine more flexible and help you feel relaxed and mindful. Especially, those who work by sitting on a chair, and feel pain in their shine can do this pose practice.

To do this yoga pose, get on your hands and knees, put your hands under your arms, and put your knees under your hip on the floor. Now breathe in deeply, arch your back, and lift your chest towards the ceiling, like a cow. 

Again, breathe out, round your back, and down your chin towards your chest, like a cat. These are the Cat and Cow poses in yoga for relaxation.

Keep flowing between these two poses within 15–30 seconds, matching your movements to your breath. This cat-cow pose yoga warms up your shine, makes it more flexible, and reduces back pain. It's a nice way to start your yoga practice and feel good in your body and mind.

06. Standing Forward Bend (Uttanasana)

If you want to stretch and lengthen the muscles, hamstrings, calves, and spine of the back, you can try this pose. The Standing Forward Bend offers valuable benefits for these body parts. So if you do this, you will feel more relaxed and mindful.

You can start this pose by standing tall with your feet hip-width apart and arms by your sides. When you inhale, lift your arms overhead, when you exhale, hinge forward from your hips. 

Then allow your body to fold over your legs. Keep your back straight as you reach toward the floor with your hands. Hold the pose for 30 seconds to a minute, and breathe deeply during this time.

The Standing Forward Bend yoga pose is very helpful for relaxation. It improves flexibility and relieves tension and pain in the back and neck. Besides the relaxation of the body, you can calm the mind.

07. Wide-Legged Forward Bend (Prasarita Padottanasana)

The wide-legged Forward Bend is similar to the standing forward bend, both yoga poses for relaxation are popular. The wide-legged pose is also known as the Prasarita Padottanasana. It is also helpful like the previous one, additionally, it can stretch legs and head.

You can start this yoga pose by standing with your feet wide apart and toes pointing a bit inward. Then take a deep breath and make your back straight, then breathe out slowly. Now bend forward from your hips and touch the floor with your hand. Also, you can hold onto your ankles or toes if it feels okay.

Now rest your head on the floor for better comfort for your head and neck. Take deep breaths, and you will feel a stretch in your legs and back and relax your head. 

This pose will increase the concentration while breathing. Also, helpful in improving posture, reducing back pain, and feeling relaxed and happy. 

08. Happy Baby Pose (Ananda Balasana)

Ananda Balasana or Happy Baby Pose is a relaxed yoga pose that stretches your hips and lower back. This is a very easy yoga pose that every kid does for their self happiness. Let's see how to do the happy baby yoga poses for relaxation.

First lie on your back on the floor or a soft surface like a yoga mat. Then bend your knees and bring them towards your chest, your legs should be open wide for better relaxation. Keep your ankles over your knees and keep flexible. Then deep breath to feel a stretch in your hips and groin and get relaxed. 

09. Puppy Pose (Uttana Shishosana)

Uttana Shishosana or the puppy pose of yoga has a lot of health benefits, including mental relaxation. This yoga can stretch the spine and shoulders, improve flexibility, strengthen arms, hips, and upper back, and calm the mind.

First, start by sitting on your shin and knee and get positioned like a table. Keep your hip over your knees, and forward hands lower your chest towards the ground. Try to create a 45° angle between your thigh and body.

Now align your hands straight with the body and rest your forehead on the ground. Take deep breaths and move forward or backward if you enjoy it. Otherwise, after staying 5–10 minutes in this pose, you can exit.

10. Corpse Pose (Savasana)

The Corpse Pose or Savasana is one of the easiest yoga poses for relaxation, but it can crucial impact on your health and mind. This yoga pose is very helpful for managing diabetes, depression, and insomnia. Let's come to the main point, how to do the Corpse Pose:

Start with lying on your back and arms by your sides, palms facing and legs straight. To relax, make sure you are comfortable in this position. Because you don't need to do anything physically in this yoga. 

Even take breathes slowly, to become natural and effortless. Then close your eyes and focus on your mind, feel your every breath, and relax your every part of the body. Stay in this position for 5–10 minutes to get relaxed and reduce anxiety, stress, or depression. 

Conclusion

After reading this article, you have many Yoga poses for relaxation now. We have included 10 yoga poses that are the most useful and widely accepted relaxation yoga poses. So, you can do these yoga poses to get fit physically and mentally.

In my opinion, every single pose has its own characteristics and different uses. For example, the Cat-Cow Stretch pose makes your spine more flexible, and Happy Baby Pose stretches your hips and lower back. In this way, each has different benefits, but if you are stressed, then try Puppy Pose, Seated Forward Bend, Child's Pose, etc.

Because when you rest your forehead on the ground or floor, it relieves your stress, anxiety, or tension. Hope you have found help to reduce your mental pain and become relaxed in this post. If you want to do yoga with your friends or family members, then check out the 29 best yoga poses.

Frequently Asked Questions

Which Yoga is Most Relaxing?

Restorative Yoga is the most relaxing yoga which focuses on relaxation and stress relief. Supported bridge pose, Forward fold, Fish pose, Corpse pose, and Shavasana are common Restorative Yoga poses. Remember that most Restorative Yoga and relaxation yoga poses are the same. So, don't be confused about it.

Which is the Best Asana for Relaxation?

The Corpse Pose (Savasana) is considered the best asana for relaxation. Because in this pose, the yogi doesn't need to do anything. Just lie down on your back, and straight, then breathe naturally closing your eyes.

What is the Word to Describe Someone Who Does Yoga?

You can describe a person who practices yoga, by calling him/her “Yogi” or "Yogini". If it is about males, then call him "Yogi" or if female, then call her "Yogini".