exercises that can relax:
Benefits: It can help to calm the nervous system through steady, conscious breathing.
How to perform: Kneel on the floor and sit on your heels. Exhale and slowly rest your torso over your thighs so that your forehead touches the mat.
Benefits: This pose calms the mind and lengthens the spine, releasing tension in the back.
How to perform: Begin in all fours: shoulders over wrists, hips over knees, tops of the feet on the floor. Slowly walks your hands out as you drop your chest towards the floor (keeping hips over knees and arms shoulder width-apart.)
Seated Forward Bend
Benefits: This pose calms the mind, reduces headaches, and can lower blood pressure.
How to perform: Sit up with the legs stretched out in front of you keeping the spine erect and toes flexed towards you. Breath in, raise both arms above your head and stretched up. Breath out, bend forward from the hip joints, chin moving toward the toes. Place your hands in your legs, wherever they reach without forcing. If you can, take hold of your toes and pull on them to help you go forward.
Benefits: Strengthens the ankles, legs, shoulders, and the muscle at the back.
How to perform: Begin by standing in mountain pose, feet together. Exhale and fold forward. Step your left leg back so that you are in a lunge with your right knee at a 90 degree angle. Stretch your arms out in front of you, parallel to each other. Then begin to straighten your right leg and lift your left leg behind you, balancing on your right foot, essentially forming your body into letter “T”. Repeat to the other side.
Benefits: Relaxes your central nervous system and calms your mind. It can help relieves stress and relaxes your body. Decreases beta brain waves and shifts to lower brain waves. It can somehow reduces insomia and improves sleep and also reduces headache and fatigue. Helps relieve depression.
How to perform: Lying on your back let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Close the eyes, and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation. Stay in for 5 to 15 minutes.