Shenim Chugani
YOGA FOR CALMING OF THE MIND
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Shenim Chugani
D
uring my toughest times, I was suffering massively with anxiety and
depression and yoga helped me to find myself and to love myself.
With everything happening in the world today, it is evident that sometimes we
can get easily overwhelmed, stressed, and unable to free the mind. It is
important to find time for yourself.
Along with breathing techniques and meditation, there are also poses you can
incorporate in your daily routine for relaxation and calming of the mind.
Here are 10 poses you can do to help calm the mind and have a better nights
sleep:
Easy Pose (Sukhasana)
Sit cross legged where your right shin is in front of the left and your
spine is long and your chest is open. The feet are stacked under the knees and
your hands are on your knees for support. You can modify by sitting on some
type of support such as a blanket, block, or pillow. This pose helps strengthen
the spine and open the chest and hips. Stay for a few breaths then switch
legs.
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Child´s Pose (Balasana)
Kneel with your big toes touching and sit back on your heels. Your knees
are hip width apart and slowly lower your torso so that it is placed in between
your knees. With your head on placed on the mat, reach your arms in front on
your so that palms are face down and your shoulders are relaxed. Besides
being a resting pose which can calm your brain while relieving stress, this pose
also stretches various parts of the body such as the back, shoulders, hips,
thighs, and ankles and can also help with back pain.
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Cow/ Cat Pose (Bitilasana/ Bidalasana)
Start at tabletop position in a neutral spine where wrists are stacked
over shoulders and knees over hips. On your inhale, arch your back, opening
your chest and look up while allowing your belly to sink towards the ground.
On your exhale, round the spine and your gaze shifts towards your belly.
Repeat this sequence a few times. This is a gentle way to warm up the spine
and helps stretch your front torso and neck.
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Camel Pose (Ustrasana)
Kneeling with your knees hip width apart, place hands on the lower back
with elbows pointing back, or holding heel of your feet with your hands, and
slowly arch your back gently. Start to push your hips forward while opening the
chest and gazing towards the ceiling. Draw your shoulders away from your
ears and breathe deeply for a few breaths. This pose helps stretch the whole
front of your body while also stimulating your nervous system. It helps with
keeping a healthy spine, opens the chest and shoulders, and can even help
with improving digestion. Like other backbends, it also helps with anxiety and
stress relief.
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Forward Fold (Uttanasana) / Wide Legged Forward Fold (Prasarita
Padottanasana)
Starting with you standing tall in Mountain Pose (Tadasana) with your
feet hips width distance, inhale while reaching your arms up over your head
and on your exhale, bend forward through your hips, placing hands on the
floor. Your head is hanging and your neck is relaxed. Knees can be slightly
bent if necessary. Hold on to the opposite elbows with your hands and start to
sway side to side. This will help release any tension in your lower back while
also stretching your calves and hamstrings.
With your feet spread wide, start to fold forward, bringing your hands to
the mat stacked under your shoulders. The crown of your head is reaching for
the mat. Make sure to fold from the hips and your spine is straight and long.
Like the forward fold pose, this helps to stretch hamstrings, but also the
abdomen and inner thighs while helping increase blood flow to the brain.
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Sphinx Pose (Salamba Bhujangasana)
Lay at on your belly and place arms by your sides so that your hands are by
your chest. Slowly lift your chest so that your elbows are now stacked under your
shoulders and your shoulders are drawn away from your ears. Your gaze is straight
in front of you. The bene ts of this pose is that it stretches the muscles in your
abdominals, strengthens the spine, and opens the chest and shoulders.
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Legs Up the Wall Pose (Viparita Karani)
Lay your back at on the ground and lift your legs up so it is supported against a
wall. This pose helps stimulate a deep relaxation and helps calm the nervous
system while releasing tension and stress. It also helps stretch your gluten and your
hamstring. You can also open legs in order to stretch your inner thighs as well.
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Happy Baby Pose (Ananda Balasana)
Lay at with your back to the ground and slowly bring knees to chest. Grab
hold of the outsides of your feet. Your knees are opened wider than your torso. Flex
your feet and gently start to pull your feet with your hands closer towards the
ground. Along with calming the brain, this pose helps stretch the hips, the inner
groins, and the lower back.
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Reclining Bound Angle Pose (Supta Baddha Konasana)
Lay at on your back and bring the soles of your feet together so that the are
touching. Your knees are falling towards the sides to open up your hips. This pose
helps to stretch your hips and inner thighs while promoting relaxation.
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Corpse Pose (Shavasana)
Lay at with your back on the ground and your feet are spread wide along your mat.
Your arms are spread by your side with palms facing up. This pose is usually the
last pose in a yoga practice and has so many bene ts such as relieving stress,
insomnia, high blood pressure, and fatigues. It requires complete stillness in the
mind and the body.
With each pose, take a moment to deeply feel the connection you are
cultivating within yourself.
“You cannot always control what goes on outside. But you can always control
what goes on inside.”
-Wayne W. Dyer
Email: shenyoga.chug@gmail.com
Instagram: shenyoga.official
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