You’ve finished a long day at work, and you find yourself wishing something could just zap the tension and pain from your shoulders and back. And from your mind. You’re looking forward to your cuppa as
soon as you reach home.
You collapse on the sofa, phone in hand, scrolling for ‘relaxation’. However, instead of feeling refreshed, you feel more drained.
Take a Yoga teacher’s advice: before you settle down with your chai, just do one of these techniques for conscious relaxation for 7-10 minutes, and see how your energy levels get restored.
Why so many techniques for relaxation? Because what works for one person may not suit another. For instance, though the most popular technique for relaxation is Savasana (Corpse pose), people with anxiety or breathing issues find it uncomfortable to lie in this pose for long. Similarly, it has limitations for those with back injury or surgery.
This makes it necessary to find other methods for relaxation. Pick the pose that feels most comfortable for your body on that day.
But before that, why do Relaxation practices work?
CONSCIOUS RELAXATION TAKES STRESS-RELIEF TO ANOTHER LEVEL
Even though all of Yoga is a relaxing form of exercise—the movements are slow, and they are coordinated with breathing, we rest between each round of the Asana, and we relax between different Asanas—when you need quick rejuvenation, relaxation practices work like magic wands.
According to ancient Yogis, relaxation gives the maximum amount of renewed strength in the minimum amount of time, even more than sleep. Do them after a period of effort and activity, including intense Yoga stretches.
Pioneer guru Shri Yogendraji, founder of The Yoga Institute Santacruz, the world’s oldest organised Yoga centre, writes in his book Hatha Yoga Simplified: “Successful relaxation quickly helps recuperate by re-galvanising the nerve-centres and thus reinvigorates the whole body.
“The complete relaxation of the voluntary muscles at once transfers the energy to the involuntary parts. This relaxation to the voluntary muscles and brain is quite sufficient… and produces the necessary equilibrium for the renewal of strength.”
While Savasana and Yoga Nidra have top-of-mind recall for promoting relaxation and sleep, here are some other Asanas mentioned less often.
“RELAXATION-IN-STANDING”: Easier variant of Uttanasana (Standing Forward Bend)
As a Yoga student decades ago, I personally witnessed—and experienced it myself—people waiting to get to this pose during class, and simply let go. This was true of office-goers, busy homemakers, and even the elderly who were probably tired of going about the business of life.
The slight bending and allowing the arms, head, and shoulders to hang loosely and moving them “as though they had no life in them” proved magical in removing stress. There was also a subtle feeling of surrender.
How to do it:
Stand on your mat with the legs comfortably apart. Ensure the whole body is relaxed and loose.
Inhaling, stretch your hands up from the front, palms facing down, and stretch backwards just a little.
Then, exhaling, bend forward from the hips while bringing down the hands.
Bend only until the point that no stretch is felt anywhere (for some people, this point may be bending at just 30 degrees).
Stay there, holding the breath for a few seconds, and move the hands and neck freely (as if limp).
Inhaling, return to upright position and bring down your arms.
Go slow if:
There are hardly any contraindications to this pose because it is so forgiving. Those with vertigo or heart conditions, surgeries, etc. may bend only a miniscule bit. People with frozen shoulder may avoid it.
YOGENDRA MAKARASANA
The Crocodile pose provides deep relaxation to nerves and muscles. A comforting prone (belly-down) Asana, it especially helps relieve stiffness in the upper back and shoulders and relaxes the spine.
It greatly eases breathing and can help reduce pain from inflammation. Do it regularly for better digestion and releasing body and mental tension. It is also an effective relaxation practice that can be done between rounds of Bhujangasana (Cobra pose) and other prone stretches.
How to do it:
Lie down on your abdomen on the mat.
Keep the feet apart, and legs stretched out but relaxed.
The chest and abdomen should touch the floor.
Bring your arms towards the head, bend them at the elbows and place the palms on top of each other.
Rest your head on this pillow made with the hands. Turn your head to one side for a more relaxed posture.
Close your eyes and breathe in and out slowly.
Go slow if:
You have certain cardiac conditions or depression, and in pregnancy.
YOGENDRA DRADHASANA
The Firm pose or Steady pose is not just relaxing after a tiring day, it is also deeply comforting because of the compact positioning of the limbs. The placement of the legs also helps reduce pain and pressure in the calf muscles.
Lying on the right side helps breathing because the peristaltic movements of the stomach are less felt on this side.
How to do it:
Lie down on your right side on the mat.
Extend the legs fully and place them one over the other.
Keep your right arm folded under the head for a pillow.
Keep the left arm along the length of the legs.
Close your eyes, breathe in and out slowly and completely relax.
Go slow if:
You have back, elbow, wrist, or leg injury, or a severe frozen shoulder.
YOGENDRA YASTIKASANA
The Stick pose is a simple but effective Asana that removes muscle stiffness and fatigue. According to Yoga guru Dr Hansaji Jayadeva, this stretch is ideal for office-goers or those who do desk jobs. As a stress-buster, it can help everyone from housewives to the elderly.
How to do it:
Lie on your back on a mat, with legs stretched out. Keep the feet together, and hands by the side of the body.
Inhaling, stretch the hands in an arc-like movement, taking them up and then on the floor beyond the head.
Stretch the hands fully, simultaneously stretch the toes — as if both were trying to touch something further away.
Maintain the stretched position for a few seconds.
Exhaling, return to the original position and relax.
The breathing should be non-jerky and slow.
Go slow if:
You have spinal injuries, frozen shoulder, or recent abdominal surgery.
ADHVASANA
The Prone Pose (or Reverse Corpse Pose) reduces stress and relieves fatigue in the entire body much like Savasana, the Corpse Pose.
It can be done at the end of a practice session for complete relaxation or as a standalone practice to relieve tension in the spine and relax the arms and shoulders. Reportedly, it also corrects the posture when done regularly.
How to do it:
Lie down on your abdomen.
Stretch out the legs, feet slightly apart but toes close together.
Keep the forehead on the ground.
Bring the arms above the head on the floor — the upper arms close to the ears, palms facing downwards.
Ensure the torso, neck and shoulders are relaxed. With every exhalation, relax each body part further.
Keep your attention on your breathing.
Avoid if:
You have cardiac issues and in pregnancy.
These simple poses can be part of your daily life. Do them after work, before sleep, or whenever stress feels overwhelming.
Note: Consult your healthcare provider before taking up Yoga practice. Always learn Yoga from an expert teacher or therapist, or at an established Yoga school.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
