11 Best Calming Yoga Poses
Justin McCarthy-Contreras
Published September 15, 2022
While yoga stretches and poses are known for calming and centering the mind and body, some are used for their therapeutic effects in dealing with anxiety, depression, or insomnia. Learn 11 best calming yoga poses to include before or after a busy day at school or work.
Yoga is not only practiced in a studio, it is a lifestyle. You can read other articles on Mente Soul about yoga’s benefits or choosing a class, but you just shut the door at home after a long day. Therefore, the last thing you want to do is change clothes and leave the house again. Give yourself some personal time.
Before practicing, remain safe by reading the Disclaimer and speaking to your doctor about any potential risks and modifications to make. Destressing from a busy day is done in a place where you are secure. When ready to honor your mind and body, stand up.
Lower your stress by holding and entering the poses below according to your body.
Standing Forward Bend
Standing in free space, inhale through the nose. Raise your arms to the sky. This is your time. Bend forward trying to reach the floor while keeping your head between your arms. The knees shouldn’t lock out, but you can straighten them if you wish to stretch the legs more. Hold the pose at the bottom with the palms on the floor or as far as you can reach comfortably.
Triangle Pose
Lightly step forward with one leg. There can be a slight bend in the knee as the upper body goes forward and rotates in the opposite direction of the leg in front. If the left leg is forward, the left hand targets this foot as the right arm raises towards the sky. Hold for a few breaths and repeat on the other side.
Warrior II
From standing with feet together, step forward and bend this leg while keeping the other straight. The hips and shoulders rotate antiparallel to the front foot. The hands follow the same side legs. The left foot in front determines the left hand should also be in front and the right hand symmetrically behind. Hold Warrior II for a few breaths and switch sides.
Downward Facing Dog to Dolphin Pose
Bring the hands down to the ground and walk the feet back. From the downward facing dog pose or on your knees, lower the elbows to the ground. Raise the hips to be the highest part of the body with your feet and lower arms on the floor. Hold for a few breaths.
Cobra
Bring your knees to the ground and find your way to laying on your stomach. Place hands next to shoulders and push the upper body off the ground. The legs and hips stay stationary focusing on lifting from the spine and not using all your arm strength (We aren’t doing a workout!) Stay up for half a minute or repeat a few times.
Cat-Cow
Bend the knees and place them under your waist while the hands are beneath the shoulders. Round the back upwards as you exhale. On the inhale, the back rounds to the floor. Repeat for many breaths to stretch and calm the lower back.
Camel
From a neutral cat-cow position, lift the hands off the floor to your pelvis. Standing on your knees, look behind you and reach your arms to the ankles or keep them on the pelvis. Try not to move the hips while leaning back with your hands. Once again, hold this position for half a minute or repeat it several times.
Fish Pose
Step your knees forward or around your hips to sit down on the floor. Extend both legs and place your hands by the buttocks with your elbows on the floor. Press through elbows to lift your chest on the inhale. Exhale and round the chest as you did in the cat position earlier. Expand and hold the chest in this position for 5 or more breaths.
Head to Knee Forward Bend
Sitting on the floor with both legs straight from the fish pose, bend the left leg to touch its foot with the right hamstring. The straight leg’s knee stays on the floor. Inhale and reach for the right foot as you exhale. After several breaths, straighten the left and bend the right to repeat on the other side.
Child’s Pose
Stand on hands and knees while slowly bending the legs as you reach forward. Rest in this position until ready to lay down.
Corpse Pose (Savasana)
Walk the fingers back towards the hips to stand on hands and knees. Sit down and lie on the back with arms at your sides. Close your eyes and notice your head. Progress down the neck to the shoulders, arms, chest, and stomach all the way to your toes. Lastly, incorporate your entire body with slow inhales and exhales. Open your eyes and stand when calm.
Sources:
Healthline. (2018, June 6). Yoga for Anxiety: 11 Poses to Try, Why It Works, and More. https://www.healthline.com/health/anxiety/yoga-for-anxiety
Bugden, K. (2020, April 17). The 13 Most Calming Yoga Poses, According To Yogis. https://www.vitalproteins.com/blogs/fitness/calming-yoga-poses#