Calm The Body & Mind
Yoga has an incredible way of helping us to feel more calm and grounded even in times where things feel hectic. Below you’ll find 4 relaxing yoga stretches to help facilitate a sense of calm throughout your mind and body.
What type of yoga is relaxing?
While there are many yoga poses that can help you relax, today I’m sharing four of my favorite relaxing yoga stretches that I find to be especially effective at providing you with a sense of relaxation, while at the same time giving you a nice stretch in your muscles. I find that stretches that keep you low to the ground help you to feel more grounded and in turn, more relaxed. So below you’ll find 2 sitting stretches, 1 side-lying stretch, and 1 stretch where you’re lying on your back.
There are also many options in a yoga practice that can help you relax beyond needing to physically move the body. You have meditation, breathwork, mantra; there are many different paths that you can take in this practice. But I know that for many, it can be difficult to go from feeling crazy busy to doing a practice in which you sit still. That’s where options like a moving yoga practice can be beneficial. And with these types of practices, you do receive the benefits of getting in some movement while at the same time working to calm your mind, 2 for 1!
I just wanted to take a moment to remind you that there is more to yoga than just stretching… but you’re here for the stretching, so alas, you will find your 4 relaxing yoga stretches below.
You can use these as inspiration for your own practice, or scroll to the end to find a video where you can try them out with me!
4 Relaxing Yoga Stretches
Before performing the stretches below, I do recommend some type of warm-up. For inspiration on warm-up ideas, check out the video below.
Also, for all of the stretches in this list, make sure to keep the breath at a calm, steady pace. Breathe in and out through your nose if possible.
Disclaimer: Before beginning this or any exercise program, you should consult with your physician, assess your fitness level, and follow all safety instructions. If a pose isn’t right for you due to an injury or certain medical condition, modify or hold off on that pose.
1. Janu Sirsasana
(Head To Knee Pose)
First up on our list of relaxing yoga stretches we have janu sirsasana.
This stretch is slightly active, but it is still wonderfully grounding as both sit bones are connected to the Earth. Also, forward folds in general encourage relaxation by helping you turn inward and let go.
To practice Janu Sirsasana:
- Sit with one leg extended and the other foot resting against your inner thigh.
- The active part of this pose is that you want to make sure that your torso is facing the extended leg.
- If you have tight hamstrings, allow your knee of the extended leg to bend. Keep the spine straight and work on slowly getting the knee straighter.
- If you have the flexibility in the hamstrings and are looking for a deeper stretch, you can choose to fold forward over the extended leg. Fold forward with a flat back and keep your torso facing your extended leg. You may also stay sitting up tall with the spine straight if that is better for you.
- Hold for 30 seconds and then switch sides.
2. Relaxing Baddha Konasana
Bound Angle Pose
This variation of bound angle pose offers a gentler, more restorative experience. Unlike the traditional pose where the feet are tucked in close to the pelvis, this version has your feet resting further away from your body.
To practice Relaxing Baddha Konasana:
- Sit with the soles of your feet together and let your knees drop open naturally.
- Position your feet further away from your pelvis to create a diamond shape with your legs.
- You can choose to stay sitting up tall with a straight spine or you can fold forward if that is right for you.
- You also have the option to round through the spine as you fold which may help to make this stretch even more relaxing. Only take this option if it is right for you.
- Hold for 30 seconds.
3. Side-lying Natarajasana Variation
Side-lying Dancer's Pose Variation
This is a take on dancer’s pose that is more relaxing and restorative. This pose is perfect for relaxation because your side body is fully supported on the ground. This pose allows for gentle stretching through your quads and pecs.
To practice Side-lying Natarajasana:
- Lie down on your side with your bottom arm extended so that your head can rest on that arm.
- Allow your top leg to rest on the ground by bending it in front. (So both the knee and hip of the top leg are bent to a 90 degree angle and that knee and leg are resting on the ground.) Make sure this leg is totally relaxed here!
- Catch the inner ankle of the bottom leg with your top arm. To get more of a quad stretch, pull the foot toward your bottom glute. To get more of a pec opening, push your foot into your hand instead.
- If you cannot reach your foot, a strap can be used around your ankle.
- Hold for 30 seconds and then switch sides.
4. Modified Ananda Balasana
Modified Happy Baby Pose
The last pose on our list of relaxing yoga stretches is my ultimate go to for relaxation.
Modified happy baby pose is gentle, yet it still feels like an amazing stretch. It allows for gentle opening of your hips while at the same time allowing gravity to help you relax. It’s also really great for energy flow through the sacral chakra.
To practice Modified Happy Baby:
- Lie on your back and hold your inner ankles (right hand will hold right inner ankle and left hand will hold left inner ankle). Allow your knees to fall out to the sides.
- Make sure to keep your entire spine on the ground, so this means your head all the way down to your sacrum is on the Earth.
- Hold for 30 seconds.
If you’re ready to experience these relaxing yoga stretches in a flow, check out the video below where I guide you through all of these postures in a full yoga practice. This session will leave you feeling grounded, open, and refreshed.
Take a few moments to slow down, breathe deeply, and gift yourself the calm that your body and mind deserve.