Yoga for Relaxing the Nervous System

Yoga for Relaxation and Benefits

The simple poses discussed below will not only help to soothe the nervous system but also relieve ‘tense’ areas of the body.

Here are some more benefits of practicing poses when you feel an excess of tension:

– relieve the strain from overly tense muscles;

– alleviate stress;

– eliminate headaches and migraines;

– help combat insomnia.

For pregnant women, relaxing poses provide an additional benefit! Mindful practice teaches how to manage relaxation during such a stressful situation as childbirth. A mother who expends too much energy on panic ultimately leaves almost no energy for the final stage of labor.

Moreover, yoga practice inherently follows a specific breathing order. It turns out that physical efforts and breathing are inseparably linked. By learning to regulate the pace of inhalation and exhalation, you can fully control your body and in the maternity ward.

Additionally, pregnant women experience an incomparably greater physical and psychological load. Relaxation poses, on the other hand, restore energy by reducing the levels of the stress hormone – cortisol. This has a positive effect on the health of both the mother and the child.

You can find full video lessons in the personal account of the online program for pregnant women “MomsLab”. For now, let’s get acquainted with the basic relaxation poses.

Relaxation Pose in Yoga

Shavasana – the most accessible pose

Shavasana is usually practiced as the final stage in a set of exercises.

The classic shavasana is performed on the floor on a mat. You can place one blanket underneath yourself and cover yourself with a second blanket for extra comfort.

How to perform it? A woman lies on her back. Legs and arms are slightly spread apart, with palms facing upward. Eyes are closed, focusing on breathing.

Visualize tension leaving the body from head to toe. Ensure the body is stretched in a straight line, without tension in the neck. If lying on your back is uncomfortable, a pillow can be placed under one side, as well as under the head and back, to be in a half-reclining position.

Remain in shavasana for at least 10 minutes. Catch and acknowledge each distracting thought. Promise yourself to think about it later, until the mind becomes completely empty.

It’s beneficial to incorporate meditation practices during shavasana. You will find them in the “MomsLab” program.

Reclining Butterfly

If you are already familiar with the classic “butterfly” pose, performing it will be easy. It’s best to enter this asana 30 minutes before sleep to improve sleep onset.

Place a pillow or a blanket folded several times under your head and chest. Bend your legs, spread your knees to the sides, and keep your feet together under your hips. If you feel discomfort in the hip joint, don’t hesitate to place pillows under your knees. The asana will still be effective.

Important! Exit the asana as smoothly as possible to avoid injuring joints and stretched tendons.

Classic Butterfly

The pose facilitates the opening of the pelvic area, gently preparing the expectant mother for childbirth.

Sit on the floor with your back straight and the crown of your head facing up. Bend your legs so that your knees are pointing in different directions. As in the previous asana, your feet should be together in front of you, closer to the pelvis.

To make the exercise easier, you can place a firm support under your pelvis. If you find it difficult to keep your back straight, start performing the exercise against a wall.

Bent Candle Pose

During pregnancy, this pose will be particularly useful. Firstly, it is very effective at the first signs of varicose veins, and secondly, it alleviates swelling and unpleasant tension in the legs.

These properties are due to the fact that during the pose, blood “flows back” to the abdominal area and the heart. The brain is enriched with oxygen, and circulation in the legs is restored after leaving the pose. You will feel general relief and a surge of energy.

Set up your practice space by the wall. Place a high pillow under your pelvis, and lay a soft mat or blanket perpendicular to the wall. Lie on the mat sideways first, bending your legs. Carefully turn onto your back, bending and lifting your legs so that they are fully extended along the wall. Hands are open to the sides, palms facing up. Exit the pose in reverse order – bend your legs and turn to the side.

Staying in the pose for too long is not recommended if you have high blood pressure. For beginners, 3-5 minutes will suffice.

Safe Yoga for Stress Relief

When practicing yoga without an instructor, it’s important to follow proper technique and safety rules:

1. Remember to breathe. Never hold your breath for long due to tension, even if it seems easier. Ideally, try to feel each exercise with inhalation and exhalation, so you can gradually and comfortably slow down your breathing pace.
2. Don’t go against yourself! If you feel discomfort to the point of pain, it means your technique needs correction or there are contraindications. Stop immediately.
3. Don’t neglect advice to simplify the pose if you’re just starting out. Enter poses and stay in them only through pleasant sensations. There’s no need to push yourself too hard.
4. A doctor’s consultation is necessary before practicing. Pregnant women should not perform poses if there is spotting or any threat to the health of the mother or child.

We hope that the practice brings you only pleasant sensations and helps you thoroughly prepare for childbirth!