Relaxation is a valuable asset. You notice this most of all when it becomes scarce. Do you often feel rushed and have trouble switching off? Do your thoughts circle uncontrollably through your head? Are you sometimes even too exhausted to fall asleep? And do you feel shattered in the morning? Then it is high time to actively do something about your stress level. Yoga expert Susanne Baumann-Cox has put together a few effectively relaxing asanas (yoga poses) exclusively for our Medicom blog. With a little patience and an attitude that does not try to force things at the push of a button, these yoga exercises can help you reach a more relaxed state.
What you need for yoga: yoga mat, comfortable clothing, and a quiet environment.
"Supported Reclined Butterfly" (Supta Baddha Konasana)
How to do it: Lie down comfortably on your back, soles of your feet together, and let your knees sag downwards. You are welcome to support your knees from below with blocks or cushions. Then place one hand on the center of your belly and the other on your heart.
Benefits: This asana supports a gentle hip opening, opens the groin area, and promotes your relaxation.
"Happy Baby" (Ananda Balasana)
How to do it: You are lying on your back. Bend your legs over your body with your knees bent. Spread your legs wide on each side. Grasp the feet from the outside with your hands, with the soles facing the ceiling. With every exhale, draw your knees towards your armpits and towards your body. Both shoulders remain relaxed throughout. Your tailbone strives towards the floor.
Benefits: This asana promotes stretching and relaxation of the entire spine and also opens the hips.
"Reclined Twist" (Jathara Parivrtti)
How to do it: Place your feet flat on the floor and snuggle your lower back against the ground. Extend your arms to the sides; as you exhale, let your bent legs sink to the left onto the floor and turn your head to the right. Remain in this position for a few breaths and enjoy the relaxation as it sets in. You may use your left hand to support the twist, then switch sides.
Benefits: This asana stretches the spine and torso muscles. The twist massages the internal organs. Good for digestion and detoxification.
"Supported Bridge Pose" (Setu Bandha Sarvangasana)
How to do it: Lie on your back and place your feet hip-width apart about 20 cm in front of your pelvis. As you inhale, slowly and gently lift your pelvis. Place a yoga block or a suitable book under your sacrum and then rest your body weight on it. The arms lie relaxed beside the body.
Benefits: This asana stretches the front upper body and the neck, improves blood circulation, and thus your metabolism. It promotes your relaxation through a calming, anti-anxiety, anti-stress, and anti-depressive effect.
Caution: Ensure that the yoga block or book is placed securely under the sacrum and not in the lower back.
"Child's Pose" (Balasana)
How to do it: Sit back on your heels, take your knees slightly apart, with your big toes touching. As you exhale, lower your upper body forward between your thighs, resting your forehead on the floor or on your crossed hands. Let your whole body enter into relaxation by releasing your entire weight downwards.
Benefits: This position calms you and offers you the possibility of retreating when you want to return to yourself.
"Crossed Arms"
How to do it: You are lying on your back. Place your feet hip-width apart and let your knees slowly fall towards each other. As you inhale, stretch your arms out to the sides. As you exhale, cross your arms over your chest. Hug yourself. Release the weight of your entire body into the floor and feel supported from below.
Benefits: This little exercise contributes to the relaxation of your entire body and nervous system. It can also provide a feeling of safety and trust.
Expert tip from Susanne Baumann-Cox: You can bring the ocean to you through your breathing. Slightly close your throat while inhaling and exhaling (as if whispering) and enjoy the soft sound produced as you breathe in and out through your nose. This breathing is also called Ujjayi breathing and promotes relaxation.
Stick with the exercises and do not expect too much of yourself. Everything is possible, nothing is mandatory. This is the best way to promote your relaxation and gradually train an attitude that reduces the stress levels in your life.
• Learn more about yoga in the expert interview with yoga teacher Susanne Baumann-Cox. • Would you like to know which natural health products help you relax and sleep? Learn more here.
