The stress of the fast-paced world can deregulate the nervous system, making us feel anxious, overwhelmed, or exhausted. Thankfully, yoga is a powerful tool to bring you back into balance. However, millions of people are still not aware of the best yoga poses to control the jittery nervous system. That’s why we decided to create a blog about it!
In this blog, Alpesh Yoga – trusted for 200 hour yoga teacher training in Dharamshala – will share the list of top yoga poses to calm your nervous system and regain calm. Let’s start!
Yoga Poses to Calm the Nervous System
Below are popular yoga poses that will help you regulate your nervous system and bring calmness to your mind and body:
Balasana / Child Pose
This forward-folding yoga pose gently calms the brain and relieves tension in the back and shoulders. Child pose is especially effective in stimulating the vagus nerve which is a key player in the parasympathetic nervous system. Here’s how to practice child’s pose:
– Start by kneeling on the mat with your big toes touching and knees spread wide.
– Sit back on your heels and fold forward while resting your forehead on the mat.
– Stretch your arms forward and take slow deep breaths while staying in the position for 1 to 3 minutes.
Viaprita Karani / Legs-Up-the-Wall Pose
This gentle inversion helps reduce fatigue, anxiety, and swelling in the legs. Viaprite Karani slows the heart of the practitioner and promotes a sense of calmness, relaxing the nervous system in the process. Follow the steps below to practice the legs-up-the-wall pose:
– Sit sideways against a wall and swing your legs up as you lie back.
– Scoop your hips close to the wall and let your arms rest by your sides.
– Relax for 5-10 minutes while breathing deeply.
– You can also place a folded blanket under your hips for more comfort.
Marjaryasana-Bitilasana / Cat-Cow Pose
This rhythmic movement between arcing and rounding the spine releases tension in the back and creates a soothing flow of breath and movement. Cat-cow pose also helps regulate the nervous system through mindful breathing. Here’s how to do it:
– Start by standing on all fours with hands under shoulders and knees under hips.
– Arch your back, lift your back and tailbone while inhaling for cow pose.
– Round your spine, tucking your chin and pelvis while exhaling for cat pose.
– Sync your breathing with movement for 1-2 minutes before coming back to the normal position.
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Paschimottanasana / Seated Forward Bend
Forward bend yoga poses are naturally calming. Seated forward bend encourages introspection and releases tension in the lower back and hamstrings. Follow the steps below to practice seated forward bend:
– Start by sitting with your legs extended forward.
– Reach your arms overhead while inhaling.
– Exhale and fold forward from the hips while reaching forward with your feet.
– Breath deeply for 1-2 minutes while staying in this position.
Uttanasana / Standing Forward Bend
Uttanasana soothes the nervous system and helps bring fresh blood to the brain to encourage mental clarity and calm. Here’s how to practice the standing forward bend pose:
– Stand with feet hip-width apart and lengthen your spine while inhaling.
– Exhale and hinge forward at the hips, letting your head and arms hang.
– Slightly bend your knees if needed and stay in the position for 1 to 2 minutes while maintaining your breath.
Savasana / Corpse Pose
It is the ultimate relaxation pose to end your yoga practice session and get your nervous system in place. Corpse pose integrates all the benefits of your practice and allows your nervous system to reset fully. Here’s how to practice corpse pose:
– Start by lying flat on your back with legs extended and arms by your sides, palms facing up.
– Close your eyes and allow your whole body to relax.
– Remain in this yoga pose for 5 to 10 minutes and breathe naturally.
Yoga Poses For the Nervous System: Wrapup
Practicing the above yoga poses will give your mind and body a chance to reset, restore, and reconnect. These yoga poses will help you feel grounded, peaceful, and in control of your emotional well-being, leading to a balance in the nervous system.
Still got any queries to ask about yoga for the nervous system? Send them to alpeshyoga@gmail.com and get a quick reply from our yoga experts.
Check out the yoga course below as well:
100 hours yoga teacher training in Dharamshala