Finding balance and a sense of peace on a daily basis can be a challenge. There are numerous yoga poses to help increase relaxation, and I’ve listed three of my favorites to calm the nervous system.
Four benefits of calming the nervous system are:
- Decreased stress
- Increased concentration
- Muscles and organs work more effectively
- Boosts the immune system
Child’s Pose
Child’s pose is my favorite relaxation pose. When I’m lying in bed at night and my mind begins to wonder, coming into child’s pose slows everything down. Child’s pose helps kids regain control of their breath and relax their body. Bringing the body into his flexed position, sends a signal to the brain that it’s time to relax and go inward. For child’s pose, sit on your feet with knees either together or spread apart, depending on preference. Bend over your legs and place your forehead on the ground in front of your knees, creating a curve in the spine. You can either extend your arms forward or place them by your side, palms up. For maximum effect, hold pose for 2-5 minutes.
Butterfly Pose
Butterfly pose helps to calm the nervous system by releasing and relaxing the hips as well as promoting deep breathing. To come into butterfly pose, sit and touch the soles of your feet together with your knees wide. Sit up tall, lift your chest and put your hands on your ankles. For an even deeper relaxation, come into a “sleeping butterfly” pose by lying down on your back, letting the knees and legs fall towards the floor. For tight hips or additional support, place blanket or pillows under your knees.
Eagle Pose*
This pose is very similar to what’s known as a “hook-up” in the Brain Gym program. Because this is a balancing pose, the brain must focus on balancing the body thus increasing focus and quieting the mind. Also, the pose activates both sides of the brain at once by crossing the body’s mid-line. For eagle pose, from a standing position, slightly bend your knees and cross one leg in front of the other, resting it on the ground, tip toes or play with balancing by lifting the leg off the ground. Next, extend both arms forward to shoulder level. Cross one arm over the other so that the elbows rest on top of each other. Bend your elbows, wrapping forearms around each other with palms facing each other. Your fingers should point to the ceiling. If the palms do not touch, keep one palm resting against the other wrist or forearm. Ensure that you cross opposite arm and leg.
*This pose may be too challenging for children under the age of 5. A good modification is to grab for opposite shoulders, rather than twisting at the elbows and wrists.
In each pose, take full, deep “balloon” breathes into your belly.
Relax and enjoy!
Sources and additional information:
http://shantigeneration.com/yoga-poses-for-kids-3-asanas-for-calming-children/
http://moveyogastudio.com/adhd-yoga-postures-to-improve-focus/