Best Way to Use Yoga to Relax

Yoga brings harmony to our existence and nurtures our whole being. It is a gentle art involving no strain or great exertion, and can be practiced by anyone, irrespective of age or state of health.

The word “yoga” translates as “union,” and the goal of those making yoga their way of life is to unite the mind, body, and spirit. Its benefits are clarity of mind, increased powers of concentration, spiritual awareness, the ability to deeply relax, plus physical strength and flexibility.

Originally from India, yoga is a complex and complete philosophy of life that has developed over thousands of years. It is not necessary, however, to dedicate your life to the practice of yoga to effectively use it as a relaxation technique.

The following “asanas” or exercises can provide a gentle exercise routine, and provide a means for releasing stress and tension. All exercises should be carried out slowly and while observing the suggested breathing.

Wall stand

This position is useful in the relief of tension headaches; it also helps reduce fatigue in the legs. Firstly, sit on the floor, one hip against a wall.

Slowly swing your legs around, one at a time, so they are pointing up, resting against the wall. As part of the same movement, pivot your trunk around and lie down on the floor (use a rolled towel to support your head if necessary).

Make sure that your buttocks are against the wall, and that your upper body is flat and at right angles with your legs, which should be straight.

Relax your arms and feet and hold this position for about 5 minutes. As an alternative position, you may like to spread your legs apart and feel the different muscles this uses.

Salute to the sun

Salute to the Sun is a practice composed of 12 successive steps. These 12 positions flow together into one long movement. Salute to the Sun stimulates the muscles, the internal organs, the body systems, and the brain.

Awareness

Concentrate on the breath. Breathe in fully as you stretch and breathe out as you bend. Notice how correct breath gives a smooth movement.

• Stand straight with your legs and feet together, palms touching in a “prayer” position.
• Inhale and raise both hands above your head, bend slightly backward from the waist, and tilt your head back.
• Exhale and slowly bring your upper body forward and down. Place your hands Step 3 flat on the floor on either side of your feet. (Bend your knees if necessary.)
• Inhale, moving your right foot backward, and lower your right knee to the floor. Look upward and arch your back slightly, keeping hips as low as possible.

• Exhale and move the left foot back to join the right, taking the weight of your body on your hands and toes. Your back and arms should be straight.
• Inhale as you slowly lower your knees. Keeping your toes curled, move your buttocks back toward your heels.
• Exhale and move your chest along the floor, keeping hips and buttocks up.
• Inhale and lower your hips to the ground, legs together with the soles of your feet pointing upward, your back arched, shoulders relaxed, and head facing up and back.
• Exhale as you curl your toes under and move your buttocks toward the ceiling, creating an inverted “V” shape. Heels should be on the floor, head should be dropped forward.
• Inhale and move your right foot backward, and drop the right knee as in step 4.
• Exhale and bring your left foot forward as you bend at the waist, as in step 3.
• Inhale and take both arms above your head, as in step 2.
• Exhale as you lower your arms, bringing your palms together, as in step 1.

This sequence of exercise may be repeated, alternating which leg is used first in step 4 and step 10. Take a few deep breaths in “prayer” position before continuing.