Calming Yoga Poses: Relaxing Moves

by | Nov 30, 2023

In the world, finding moments of peace and tranquility can feel like a luxury. However, with the help of calming yoga poses, you can create a sanctuary within yourself, no matter where you are. These poses serve as anchors, grounding you in the present moment and soothing your mind and body. In this article, we will explore the importance of calming yoga poses and introduce you to a sequence that can significantly enhance your well-being. Let’s embark on this journey to inner serenity.

Table of Contents

The Importance of Calming Yoga Poses

In our chaotic and stressful lives, the importance of finding moments of calm and relaxation cannot be overstated. This is where calming yoga poses come in. These poses have been specifically designed to help you slow down, focus on your breath, and release tension from your body. Practicing them regularly can lead to a multitude of benefits for both your physical and mental well-being.

Physiological Benefits

First and foremost, calming yoga poses have a profound impact on your physiological state. When you engage in these poses, your parasympathetic nervous system is activated. This is responsible for the “rest and digest” response in your body, which works in direct opposition to the “fight or flight” response triggered by stress. As a result, your heart rate decreases, your blood pressure stabilizes, and your overall stress levels plummet.

Mental and Emotional Benefits

Simultaneously, the mental and emotional benefits of these poses should not be undermined. As you move through each pose, your mind becomes more attuned to the present moment. Instead of ruminating on the past or fretting about the future, you find yourself immersed in the here and now. This can be incredibly powerful in reducing symptoms of anxiety and depression, as well as improving your overall mood.

Enhanced Mind-Body Connection

Moreover, as you become more adept at these poses, you’ll notice an enhanced mind-body connection. When you’re stressed, your mind often feels disjointed from your physical self. However, the deliberate, slow movements of calming yoga restore this connection, allowing you to be more in tune with the sensations in your body. Consequently, you’re better equipped to address any discomfort, leading to improved physical health and well-being.

The Calming Yoga Sequence

Now that you understand the significance of these poses, it’s time to dive into a comprehensive and effective calming yoga sequence. Here, we’ll guide you through a series of asanas and postures that are renowned for their relaxing and rejuvenating qualities. By incorporating this sequence into your routine, you can experience the myriad benefits of calm and serenity.

Gentle Warm-Up

  1. Mountain Pose (Tadasana): Begin by standing tall with your feet hip-width apart. Ground down through your feet, lengthen your spine, and relax your shoulders. Take a few deep breaths here, setting the intention to find stillness and peace within.
  2. Neck Rolls: Gently roll your neck from side to side, releasing any tension in your neck and shoulders. Be mindful of your breath as you do this, using the rhythm of your inhales and exhales to guide your movements.
  3. Arm Swings: Stand with your feet shoulder-width apart and extend your arms out to the sides. Swing your arms forward and backward, allowing them to relax and loosen up. This movement helps to release tension in the shoulders and upper back.
  4. Forward Fold (Uttanasana): From standing, exhale and fold forward, hinging at the hips. Bend your knees as much as you need to in order to bring your hands to the ground. Let your upper body hang heavy, releasing tension in the spine and hamstrings.
  5. Half Sun Salutations: Flow through a few rounds of half sun salutations, linking your breath with movement. Inhale to lift your arms overhead, and exhale to fold forward. This gentle flow helps to further warm up the body and connect with your breath.

Soothing Asana Flow

  1. Child’s Pose (Balasana): From a kneeling position, lower your hips towards your heels and extend your arms forward, resting your forehead on the mat. Stay here for several breaths, tuning into the sensation of your breath flowing in and out.
  2. Cat-Cow Pose (Marjaryasana-Bitilasana): Move to a tabletop position with your hands under your shoulders and knees under your hips. Inhale, arch your back, and lift your gaze (cow pose). Exhale, round your spine, and tuck your chin (cat pose). Repeat this flow for a few rounds, syncing your breath with movement.
  3. Standing Forward Fold (Uttanasana): From a forward fold, inhale and lift halfway, placing your hands on your shins or thighs. Exhale to fold forward again. Repeat this flow a few times, allowing your breath to guide your movements.
  4. Downward-Facing Dog (Adho Mukha Svanasana): From a forward fold, place your hands on the mat and step back to a plank position. Lift your hips up and back into downward-facing dog. Pedal your feet and take a few breaths here, lengthening through your spine and releasing tension in your legs.
  5. Warrior II (Virabhadrasana II): Step your right foot forward between your hands and spin your left foot to a 90-degree angle. Extend your arms out to the sides, parallel to the ground. Sink into your front knee and gaze over your right fingertips. Hold this pose for several breaths, feeling grounded and strong.
  6. Triangle Pose (Trikonasana): From Warrior II, straighten your right leg and reach your right hand forward, placing it on your shin or a block. Extend your left arm up towards the ceiling, creating a straight line from your left fingertips to your right fingertips. Hold here and breathe deeply.

Deep Relaxation

  1. Seated Forward Fold (Paschimottanasana): Sit on the mat with your legs extended in front of you. Inhale, lengthen your spine, and then exhale to fold forward, reaching for your feet or ankles. Relax into the stretch and take several deep breaths, surrendering any lingering tension.
  2. Supported Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart. Lift your hips and place a block or bolster under your sacrum for support. Rest your arms by your sides and close your eyes. Stay in this gentle backbend, allowing your body to relax completely.
  3. Corpse Pose (Savasana): The final pose of your sequence is Corpse Pose. Lie flat on your back with your legs extended, arms relaxed by your sides, palms facing up. Close your eyes and focus on your breath as you melt into the mat. Stay in Savasana for at least 5-10 minutes, letting go of any remaining tension or thoughts.

This calming yoga sequence is designed to flow seamlessly from one pose to the next, allowing you to find a deep state of relaxation and serenity. Remember to listen to your body and modify any poses as needed. Let’s explore breathing techniques that can further enhance the calming effects of your practice.

Breathing Techniques for Calm

In addition to calming yoga poses, specific breathing techniques, or pranayama, can profoundly influence your state of mind and help you achieve a greater sense of calm. By harnessing the power of your breath, you can find stillness within, even in the midst of chaos. Let’s dive into three essential pranayama techniques that complement your yoga practice.

Ujjayi Breath: The Victorious Breath

The Ujjayi breath is a foundational pranayama practice that involves deep, controlled breathing through the nose. It’s often described as the “oceanic” or “victorious” breath due to the soft, whisper-like sound produced at the back of the throat. This technique not only helps to regulate your breath but also acts as a focal point, grounding your attention and calming the mind.

How to Practice Ujjayi Breath:

  1. Find a comfortable seated or lying position, ensuring that your spine is straight and your body relaxed.
  2. Inhale deeply through your nose, filling your lungs with air.
  3. Exhale slowly through your nose while constricting the muscles at the back of your throat, creating a gentle, audible “hissing” or “oceanic” sound.
  4. Continue this steady, controlled breathing, focusing on the sound and sensation of your breath. Aim for equal durations of inhalation and exhalation.

Nadi Shodhana: Alternate Nostril Breathing

Nadi Shodhana, also known as Alternate Nostril Breathing, is a balancing pranayama practice that helps harmonize the right and left hemispheres of the brain. This technique is excellent for reducing anxiety and promoting mental clarity. By alternating nostrils during the breath, you can achieve a state of equilibrium and tranquility.

How to Practice Nadi Shodhana:

  1. Start in a comfortable seated position, and bring your right hand into Vishnu Mudra by folding your index and middle fingers down towards your palm.
  2. Close your right nostril with your right thumb and inhale deeply through your left nostril. Feel the breath filling the left side of your body.
  3. At the top of your inhalation, release your thumb and close your left nostril with your ring finger. Exhale slowly and completely through your right nostril.
  4. Inhale through your right nostril, then close it with your thumb. Exhale through your left nostril. This completes one round.
  5. Continue this alternate nostril breathing for several rounds, focusing on the smooth transition between inhalation and exhalation.

Box Breathing: Square Breathing

Box breathing, also called square breathing, is a simple yet effective technique for relaxation and stress management. It involves equal durations of inhalation, retention, exhalation, and another retention, creating a rhythmic pattern that resembles the sides of a square. This pranayama practice can be a valuable tool in bringing focus and calm to your mind.

How to Practice Box Breathing:

  1. Begin in a comfortable position, either sitting or lying down, with your spine straight.
  2. Inhale deeply through your nose to a mental count of four, filling your lungs with air.
  3. Hold your breath for a count of four, maintaining a sense of stillness and presence.
  4. Exhale slowly through your nose for a count of four, releasing tension and stress.
  5. Hold your breath again for a count of four before beginning the next inhalation. This completes one round.
  6. Repeat this cycle of inhalation, retention, exhalation, and retention for several rounds, focusing on the rhythmic pattern and the sense of peace it brings.

By incorporating these pranayama techniques into your calming yoga practice, you can deepen your relaxation, improve mental clarity, and experience a profound sense of inner peace. Now, let’s address some common questions that may arise as you explore calming yoga poses and their benefits.


In conclusion, the power of calming yoga poses to bring peace and serenity into your life cannot be overstated. This article has explored the importance of these poses in reducing stress, enhancing the mind-body connection, and promoting overall well-being. By incorporating the suggested yoga sequence and breathing techniques into your daily routine, you can experience the transformative effects of inner calm and balance. As you continue on your yoga journey, remember to prioritize self-care, listen to your body, and embrace the moments of stillness and tranquility that yoga offers.

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Frequently Asked Questions

Can I practice these poses if I’m a beginner?

Yes, absolutely. Calming yoga poses are suitable for practitioners of all levels, including beginners. It’s important to listen to your body and modify the poses as needed. If a particular pose feels too challenging, you can use props or explore alternative variations that are more accessible. Over time, as your flexibility and strength improve, you can gradually deepen your practice.

Is it essential to practice these poses in order?

While we recommend following the sequence as outlined, it’s not essential to practice the poses in a strict order. You have the flexibility to adjust the sequence to meet your needs and preferences. However, keep in mind that the sequence is designed to flow smoothly from warm-up to relaxation, maximizing the benefits of each pose. If you choose to modify the order, make sure to maintain a balanced practice.

How can I incorporate calming yoga poses into my daily routine?

Incorporating calming yoga poses into your daily routine is an excellent way to cultivate a sense of calm and well-being. You can start by setting aside a dedicated time for your practice, whether it’s in the morning to kick-start your day or in the evening to unwind before bed. Aim for at least 15-30 minutes of practice, but even a shorter session can be beneficial. You can also integrate these poses into your existing yoga routine or use them as a mid-day relaxation break.

What’s Next

To further explore the world of yoga and mindfulness, check out these Mindphony blogs: “Calming the Mind”, “Prison Yoga”, and “Relaxation Yoga Class.” May your journey to inner peace be filled with harmony and joy. Namaste.

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