Relaxation Techniques: Yoga

Yoga is a great form of exercise that can also help you relax. Most yoga classes have a ‘relaxation’ time at the end of the class and some yoga centers offer a range of gentle yoga and relaxation classes as well as meditation classes if you want more than just a few minutes of relaxation time.

If you can’t get to a class or just want to practice at home there are a variety of yoga poses that can help you relieve tension and help you relax in the comfort of your own home:

1. Balasana (Child’s Pose)

• Sitting on the heels of your feet, fold your torso over your thighs and rest your forehead on the floor in front of you.
• Stretch your arms out in front of you or by your sides (wherever you feel comfortable) and stay here for a few breaths.

2. Uttanasana (Standing Forward Bend)

• Standing in Mountain Pose, lift your arms up and dive forward into a Forward Bend, keeping your back flat and your hands on the floor or wooden block.
• You can keep your legs straight or bend your knees slightly depending on your flexibility and comfort.

3. ViparitaKarani (Legs Up the Wall)

• Start by sitting on the floor facing the wall
• Bend your knees and lie back on the floor
• Put your feet up against the wall and move your torso forward until your lower spine touches the back of the wall.
• Ensure that your legs are extended and the backs of your legs are against the wall.
• Let your arms rest next to you, palms facing upwards.

4. Cat/Cow Pose

• Lower your knees to the floor and put your hands in front of you so you’re on all fours.
• Keeping your arms straight, place your palms directly under your shoulders maintaining a neutral spine.
• Inhale and drop your belly and roll your shoulders back into Cow Pose.
• Exhale, press your palms into the floor and arch your back, dropping your tailbone into Cat Pose.
• Repeat this sequence a few times to help relieve tension in your back

5. Savasana (Corpse Pose)

• Lie flat on your back with your feet pointing out to the sides and your palms facing up. You can put a bolster under your knees if lying flat on the floor/mat isn’t comfortable for you.
• Nestle your shoulder blades down your back and across the mat, releasing all the tension in your body.

Close your eyes. Breathing normally, rest here and feel the tension wash away.