Calm Your Mind With Yoga

These inversions, forward folds and reclining poses from the vaults of the ancient Indian practice of yoga asanas, will help you keep relaxed throughout the day.

“If you can keep your head when all about you Are losing theirs” — these lines from an inspirational poem, 'If', by Rudyard Kipling could not be more relevant during this ensuing period. To know to keep calm is one thing but to actually be able to do so is another story altogether. Thankfully we can point out a few inversions, forward folds and reclining poses from the vaults of the ancient Indian practice of yoga asanas, to help you keep relaxed throughout the day.

Suitable both for beginners and seasoned practitioners alike, these sequences which can be practised before bedtime or at any point during the day are great stress busters.

Wide-Legged Forward Bend Pose (Prasarita Padottanasana)

Process: Place your feet as distant from each other as possible while standing up with toes pointing out slightly. Break at your hips to lay the hands on to the mat directly under the shoulders. Slightly bend your knees to soften the impact on the head on the neck. Get back to the start poem by gently rolling up.

Benefits: Stretches the back, hamstrings, and calves.

Lizard Pose (Utthan Pristhasana)

Process: With a download-facing dog as the starting position, administer a deep lunge with the right foot to bring it next to the shoulders, while dropping the left knee on the floor. The right foot should be flat on the floor. Arm positions can be adjusted to either be long or resting on a block. After holding the posture for deep breaths, return to the downward-facing dog and switch sides.

Benefits: Opens the hips, hip flexors, shoulder and chest muscles. Also, it stretches the hamstrings.

Sphinx Pose (Salamba Bhujangasana)

Process: Adjust the elbows under / close to your shoulders, as you lie prone with your feet hip-distance apart. Lift your chest, stretching up the shoulders. Press down your forearms. Drop the chin slightly as you gaze ahead.

Benefits: Stretches the abdominal muscles, opens the chest & shoulders, and strengthens the spine.

Supported Bridge Pose (Setu Bandhasana Sarvangasana)

Process: Use your feet which are hip-width apart on the mat, to lift up the hips in a prone position. The arms should be along the sides, on the ground with the palms facing upwards. You may lodge a vertical yoga block under the hips.

Benefits: Stretches the entire front-side of your body and strengthens the back.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Process: While supine, attach the soles, rest one hand on the heart, the other on the belly, with eyes closed.

Benefits: Opens the hips and stretches the inner thighs. May soothe the entire body.