7 relaxation exercises to help calm the mind and relieve stress

7 relaxing exercises to help calm the mind and relieve stress

The whole complex will take only 15 minutes.

The fast pace of life and unexpected turns of events very often knock you out of the rut, and you need to do something about it. Relax yoga will help to restore the energy balance, as well as give a feeling of lightness and relaxation. Not only will this practice give you a chance to relax, but it will also teach you how to focus on feeling, thinking and breathing.

Yoga Instructor

For the next 15 minutes, we will learn how to maximize relaxation in each asana by focusing on sensation, thought, and breath. Remember, relaxation is a luxury you should and can afford every day.

Child’s pose

Tehnika

• Stand on all fours, bring your feet together. Lower your pelvis onto your heels.
• Lean forward, straighten your back and extend your arms straight in front of you.
• Touch your forehead to the floor and relax completely in this position.
• Breathe evenly and calmly, when inhaling feel the expansion of the chest, and with each exhalation feel more and more relaxed.
• After several breathing cycles, exhale fully, place your hands on your elbows, palms together above your head. Feel the tension in the back of your arms.
• Push your elbows away from you, pulling them apart.

Cat-cow

Tehnika

• Stand on all fours. The hands should be placed under the shoulders, knees – under the hips.
• Inhale and exhale maximally round your back.
• As you inhale, arch your back and stretch your head upwards, with your gaze directed forward.
• Now return to the starting position.
• Start making circular movements with your pelvis, choose an amplitude that is comfortable for you.
• Make rotations first to one side and then to the other.

Extension of the arms

Tehnika

• From a position on all fours, stretch your right arm forward and place your left arm on your elbow.
• Reach for your hand, with your gaze directed at the fingers of your right hand.
• Reach up and repeat the stretch.
• After rising, extend the right arm diagonally to the left side, also repeat the movement twice.
• Now extend the right arm with the outer side into the space between the left leg and arm, with the left arm extended upwards. Hold in this position and then on exhalation return to the starting position.
• Extend both arms forward and bend at the waist, trying to touch the floor with your chest.
• Repeat the entire cycle for the left arm.

Leg extension

Tehnika

• From a position on all fours, extend your right leg backwards, placing it on the toe. Pulsating movements press on the leg, pulling the body back and trying to lower the heel to the floor.
• After a few such movements take your foot diagonally to the left, turn your head and look at the toes of your right foot.
• Now along the mat make a semicircle with your right foot so that it is in a position perpendicular to the body on the right side. Make five such semicircles.
• Fix your foot in a position perpendicular to the body, place your foot on the heel.
• Take a deep inhale, and on the exhale point the buttocks backwards. Feel a nice stretch on the inner thigh. Do a few breathing cycles in this position and rise up.
• Return to a position on all fours. Raise your body and, kneeling, put your hands behind your back and reach for the floor. Push your buttocks forward and up, feel the stretch. Do several breathing cycles in this position.
• Return to a position on all fours and repeat the cycle on the other leg.

Downward facing dog

Tehnika

• From the position on all fours, straighten legs and arms, raise the pelvis as high as possible. Pull your heels towards the floor. Your body should form an angle.
• You should relax as much as possible, if it is difficult for you, you can bend your knees slightly.
• Flex your lower back, try to open your chest.

Lizard pose

Tehnika

• From downward facing dog pose, pull your right knee up to your chest and place your foot on the outside of your right arm. Lower the knee of the left leg to the floor.
• Slowly bend and extend your arms, trying to pull your chest toward the floor.
• You can pull your right knee to the side to open the hip joint.
• If your stretch allows, you can lower yourself onto your elbows.
• Now place your left hand on the floor and open your right hand upward, looking at your fingertips.
• Bring your hand back to the floor and go into a plank. Return to downward facing dog pose. Breathe and recover.
• Now repeat the entire cycle on the left side.

Pigeon pose

Tehnika

• From downward facing dog pose, place your right leg forward on your thigh. The foot should rest on the outside of the calf. The left leg is extended behind you.
• Now stretch forward and down and relax. Linger in this position for a comfortable amount of time.
• Return to downward facing dog and repeat the exercise on the left leg.

The workout is over. For a detailed performance of the exercises, see the video.

You can do this complex every day and even more than once. It will help you cope with stress and shift the focus from negative emotions to yourself and positive energy. And after practicing, you can try to meditate. You can find a meditation variant in this article.