Top 10 Yoga Poses for Muscle Relief
Ten Yoga Exercises Points for Muscle Relief
Introduction:
Yoga is the art of relaxation that people have been practicing for several years back and has been enhanced greatly due to its health benefits. Among many benefits of exercising Yoga, one can identify that is assists in reducing tension in muscles and minimizing soreness of the muscles. Yoga is relaxing as well as focussing on specific muscles, thus, can be effective in aiding recovery, increasing flexibility, and reducing pain. In this article, we will therefore look at the 10 best exercises to include on your workout regimen to reduce stiffness and soreness after yoga.
1. Child's Pose (Balasana)
The Child’s Pose is an easy but powerful pose if practiced to de-stress tension on the back, shoulders and the neck. To practice this pose, come to the floor on your knees, with your knees slightly wider than shoulder width apart and the toes are touching each other. Breathe out as you sit with your buttocks on your heels and flatten your body from your hips to the ground with your hands stretched in front of you with the palms facing up. Hold the position for a few seconds, inhaling and exhaling at the same time making large breaths. Child’s pose is relaxing and will help to lengthen and loosen the muscles up through the shoulders and upper back.
2. Cat-Cow Pose or Marjaryasana-Bitilasana
The Cat-Cow pose is one of the most basic but effective pose to reduce tension in your back and spine. Start in a position on your palms and knees with your wrists in line with your shoulders and your knees positioned directly under the hips. To do cow pose, as you inhale, pull your belly down towards the mat, lift your chest and your chin up and look at the ceiling. Inhale, as you bring your chin in toward your chest and arch your back (like a cat). Keep on switching between the two poses for a few minutes more while making sure you breathe in harmony with the movement you make. It is an easy and effective stretching of the spines, neck, and shoulder muscles ans serves to promote blood circulation.
3. Downward-Facing Dog or Ashwa Sanna:
One of the most known asanas affiliated with yoga or with something entitled as Downward-Facing Dog is a full-body stretch. To adopt this pose, you begin by assuming the table position with your palms on the floor with hands directly over wrist and the knees directly over the heel. Bend you legs at the knees so that feet are flat on the floor Lift your hips up and back, straightening your arms and legs while keeping your head between your arms. Clasp your palms flat against the mat and step your fingers wide to bolster your biceps muscles enough. Take a few breaths there, and be sure to get a nice length into your back and really try to let go of the tension in your back, shoulders, and neck.
4. Among all the seated traditions, the Seated Forward Bend or Paschimottanasana deserves a special emphasis.
The Seated Forward Bend is an inclusive pose that can help ease your mind while stretching your hamstrings, lower back, and shoulders. Start off leaning against a wall, or sitting on the floor with your legs stretched in front of you. Inhale during the strait raising your arms overhead and exhale during the bend forward attempting to touch the heels or the thigh muscles. Maintain a good posture for your back and your neck. There they stay for several breaths, while on the next breathe, they exhale and bring back their bodies to a seated position. Not only does this pose make your muscles more supple and increase the flow of the blood, but it also stretches the muscles out.
5. Supine twist, the name itself given by Yogapedia means the twisting of the spine on the supine or lying down position.
The Supine Twist is another simple yet powerful back and hips stretching that you can employ to help relieve lower back pain. Start with your back flat flat on the floor and your legs drawn up where your feet rest on the ground. Breath out as you lower both knees to the left side of the bench but the shoulder’s should remain on the ground. You can put your left hand on the right thigh of the chair as you lean forward. Take a few deep breaths into the stretch and then do the same thing on the opposite side. This pose offers the ability to gently twist and extend my lower back muscles so that they can let go of any stiffness and really relax.
6. Pigeon pose exercise or also known as Eka Pada Rajakapotasana
Pigeon pose is a delicious hip opener that specifically targets that area along with the glutes and lower back muscles. Start in a low lunge, with your one leg forward and the other back, both forward pointing. If you have a forward knee, put your hands on the floor and, the back knee shifting to the side, place the top of the back foot on the floor. While breathing out, lower the hips to the floor, while ensuring the front knee is positioned right over the ankle. Stay in that position for several breaths, then, turn on the right side. This position makes it easier to reach down and stretch the hip and gluteal muscles for the elongation of muscles and tissues.
7. Next is the half of the low lunge with forward bend also known as Anjaneyasana variation.
The Low Lunge with Forward Bend is a great stretch pose that will help to improve the flexibility of the hip flexWay ors, quadriceps, along with the lower back. Start in table top position with the right foor forward an the left leg bending at the knee. Standing opposite the stretching leg, partner leans forward and touches the right thigh or shin, while exhaling. Sit tightly having your back straight and your head resting on the back of the chair. Take some time to breathe and then release and turn to the other side. This pose is beneficial in stretching the leg muscles and particularly the lower back assisting in posture correction and muscle relaxant.
8. Appropriate for Reclined Bound Angle (Supta Baddha Konasana)
Reclined Bound Angle is one of the relaxing asanas that focus on the internal thighs, groin, and the lower back. Start principle position: lying on your back with your knees bent and your feet together, feet touching; drop the knees to the sides. Stand with your arms hanging by your sides, your hands open and, preferably, cupped. Breathe in and out, draw your knees to your chest, while picturing yourself doing a split. The position is beneficial for relaxation of the hip and thigh muscles by stretching them slightly.
9. Legs-Up-The-Wall Pose (Viparita Karani)
The best known from this list is probably the Legs-Up-The-Wall Pose which is a very calming pose targeting the legs, feet and lower back area. To do this kind of sitting or posture, choose a spot next to a wall and ensure that your sitting bones are touching the wall. The first position involves lying back with your legs going up the wall and your arms folding at the sides with the palms facing upwards. Take a deep breath or two and try to relax for not less than five minutes with your eyes shut. This pose can help to effectively stretch and hence relax some parts of the body majorly the hamstrings, calves, and lower back as well as reduce muscle tension.
10. Corpse Pose (Savasana)
The Corpse Pose is a restorative pose that is used to bring the body and the mind to its original state after a yoga session. First try to lie right on your back and put your legs and arms wide apart, your hands are to be placed on the ground with palms up and close your eyes. Breathe in and out deeply several times while trying to eliminate any remaining stiffness in your muscles. Take your time and let the breathing return to normal and then find yourself at ease for about three minutes. Stretching in this pose is useful in assimilation of all the advantages related to yoga, including relaxation and elimination of stress.
Conclusion:
The addition of these ten yoga positions as part of your workout regime will go along way towards reducing muscle strain and soreness plus enhance muscle flexibility and freedom. If you apply these poses, they will help you in improving your health since they will help in the general welfare of the total body and mind of a human being so that they can feel at pae. Therefore, choose a place that is neither too busy, too noisy, too stuffy or too crowded; pull out your yoga mat and commence journey towards better muscle relaxation and quicker recovery with the following useful and working yoga poses.
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