Four simple yoga exercises for deep relaxation

Roll out your yoga mat and take a few minutes to become aware of your own body and your surroundings. Close your eyes and take five deep breaths. Ask yourself the following questions:

• What do you feel in your body? Are there blockages anywhere that you can deal with through extra consciousness?
• What can you hear? Can you recognise the sounds and acknowledge them? By hearing the sounds, but actively deciding not to listen to them, you give your brain time to relax.
• How is your breathing?

The following classical yoga exercises are easy to remember and are ideal for performing at home. Go outside and practice your yoga moment under your patio roof. The wind that blows softly through the side slats and the outdoor sounds will bring you to rest, even before you start.

1. Forward bend (Paschimottanasana)

Start from a sitting position with your legs stretched. As you breathe in, you stretch your backbone, and bend your upper body forward when you breathe out. Try to bring your navel as close to your knees as possible. Stiff hamstrings? You can always bend your knees slightly or allow some space between your legs. Hold the position for a few breaths. This posture brings peace to your head, is a gentle massage for your organs and an intense stretch exercise for your backbone, shoulders and hamstrings.

2. Cat/cow pose (Bitilasana)

Place your hands on the mat below your shoulders and your knees under your hips. Your body thereby takes on the shape of a table. Lower your stomach to the mat when inhaling, so that your back becomes hollow and your gaze is upwards. Bring your stomach to your navel when you breathe out: your back thereby becomes round and you bring your chin to your chest. This exercise is great for stress relief, and relaxes all your back and neck muscles.

3. Childs’ pose (Balasana)

Start from the basic cat/cow position – the table – and bring your knees to the edge of the mat. Bring your big toes together and lower your bottom to your heels. Extend your arms as far forward as you can. This pose gently flexes the muscles of your lower back while relaxing your hips, thighs and ankles.

4. Corpse Pose (Savasana)

A position that is found in almost every yoga routine, and that often ends a session, is the corpse pose. Lie down flat on your back and focus your attention on your breathing. Run through every little part of your body in your mind. Start with your little toe of your left foot, and work your way all the way up. After 5 to 10 minutes in the corpse pose, every muscle in your body is relaxed.

Namasté!

Steffi Vertriest, one of the best-known Belgian yoginis, was invited to the Renson Concept House to follow her own yoga flow. You can find the video here.