Yoga For Mind Relaxation: 7-Day Routine For Calm Mind

We all know how yoga not only benefits our bodies but also plays a significant role in our mental well-being. However, if you knew how many ways yoga helps your brain, you would practice it regularly. Yes, even science says yoga for mind relaxation is a powerful tool with manifold cognitive benefits.

In this article, we’ll explore how a yoga session is like a nurturing experience for our minds. It’s a mental health exercise that promotes a sense of calmness and happiness.

Plus, a 7-day mindful yoga routine, myths to raise awareness, and resources to assist you in this transformative journey!

Yoga For Mind Relaxation: 13 Proven Benefits

1. Mind and Body Harmony

It’s all about the beautiful connection between our mind and body. When you do yoga, you are not just performing asanas. You are doing physical poses, controlled breathing, and mindfulness all together.

This combo creates a total package for your well-being (1).

2. Teaches You Mindfulness

Yoga works like a superpower against life’s stress. It teaches you mindfulness.

When you breathe consciously and move purposefully, you become present right there in the moment. Your stress fades away and your mind becomes calm.

3. Relaxes Your Mind

Practice it yourself and you will see the astonishing benefits of yoga in your mind. When it comes to yoga for mind relaxation, breathing exercises like Anulom-Vilom work wonders.

You feel the great positive energy around you.

4. Uplifts Your Mood

When you dive into yoga, it’s like giving your brain a burst of joy. Certain brain messengers linked to happiness and relaxation, like serotonin, start dancing around during and after yoga.

This not only boosts your mood but also eases away anxious feelings.

5. Yoga Boosts Emotional Strength

Yoga goes beyond just making your body flexible. It’s a powerhouse for your emotions too. By tuning into your feelings and experiences without any judgment, yoga builds up your emotional resilience.

This resilience becomes your superpower. And you tackle life’s ups and downs with a steady and balanced spirit.

6. Improves Your Sleep

This is for those who find themselves tossing and turning at night. Through gentle stretches, relaxation tricks, and mindful breathing, yoga becomes your bedtime buddy.

It provides a calming solution and ensures better sleep quality. As your mind unwinds through practice, you start sleeping better & faster.

7. Calms Your Anxiety

In the world of yoga, there’s a special set of exercises like Uttanasana which work like medicine for those dealing with anxiety. By regularly practising these poses and focusing on your breath, you invite stillness.

Gradually, the power to manage those anxious thoughts gets developed within you. Thus yoga helps you find a deep sense of peace amidst the storms in your mind.

8. Yoga For Mind Relaxation & Stress Management

According to this study, the test was conducted with 52 women. After the 12 sessions of hatha yoga practice, it was analyzed there was a significant decrease in their stress levels, depression, and anxiety.

It is clear from this study that yoga works as a stress management tool (2).

9. Yoga’s Role in PTSD Recovery

When we talk about yoga for mind relaxation, helping in trauma recovery is indeed a very surprising & useful role of Yoga. It is increasingly used as a complementary therapy for people dealing with post-traumatic stress disorder (PTSD).

Yoga gives support to trauma survivors to deal with their fears and emotional scars. It isn’t a total fix, but it sure brings confidence and boosts well-being, leading to better mental health. A happy mind is stronger and can forget tough times more easily.

Yoga is like a journey that brings your mind, body, and spirit together. It creates a special space where healing and recovery can happen.”

10. Yoga Helps In Concentration

Yoga increases your ability to concentrate and memorize things. It has a good effect on your brain cells thus helping in concentration.

Doing yoga regularly might help your brain become more adaptable. This ability of the brain is called neuroplasticity.

This means it can change and adjust, which is really important for learning, memory, and flexibility (3).

11. Keeps You Confident & Fresh all The Day

You feel positive all day because yoga keeps your physical and mental strength. For example, if you’re joining a yoga class, you feel it isn’t just about poses. It’s a unique space to connect with others.

The sense of community and shared purpose is like a remedy for loneliness. Thus yoga offers support and friendship on the journey to better mental health.

That’s why you feel fresh & confident even if you do yoga for mind relaxation or any other reason.

12. A Way To Spirituality

Yoga opens the door to spiritual practice. by mindfulness, you increase your control over the mind and thus your mind becomes ready to practice spirituality.

At its core, yoga is a personal voyage of empowerment and self-discovery. As individuals delve into their practice, they uncover their strengths, acknowledge limitations, and realize the immense power of their minds.

This self-awareness becomes the foundation for cultivating and sustaining mental well-being.

13. Brain-Boosting Power

Did you know yoga can make your brain stronger? It’s because of something called brain-derived neurotrophic factor (BDNF), a protein that helps brain cells grow and stay healthy.

Doing yoga for mind relaxation might make your brain work even better.

Read:

• Benefits Of Hatha Yoga
• Yoga’s Role in Metabolism

Yoga For Peace Of Mind: Postures

Physical exercise:

Many effective yoga postures help you to reduce anxiety and depression. They lower your stress levels and give a wave of peace to your mind.

For example, Vrksasana increases your concentration power, while Uttanasana is like medicine for depression. It reduces the heaviness of your head and if you remain in this pose for 2 minutes, any type of anxiety will vanish instantly. Read the full post here:

• 7 Best Yoga Poses To Set You Free From Depression, Anxiety, & Insomnia

Breathing techniques:

There is a set of breathing exercises in yoga. Those exercises are called Pranayam. Some of the most commonly known Pranayam are Anulom Vilom, Kapal Bhati, and Bhastrika.

These techniques give you instant relief from stress.

Meditation:

Meditation is a part of yoga. There are many mudras and samadhis in yoga to practice meditation. You get full serenity after a stage of meditation. Meditation is an amazing technique to control your mind and emotions.

Read the complete beginner’s meditation guide here:

• Meditation benefits and guide for those who hate meditation

7-Day Yoga Routine for Mind Concentration

Day 1: Grounding Beginnings

Begin your journey with grounding practices. Today, we will start with basic exercises. Try to connect with your breath and lay a foundation for the week ahead. You have to embrace the simplicity of each movement and breathe into the present moment.

1. Centering Breath (3 minutes):  Find a quiet space and sit comfortably. Now, bring your awareness to your breath. Inhale deeply. Exhale fully. And let go of any tension.
2. Gentle Warm-up (5 minutes): Flow through cat-cow stretches and gentle twists. Feel the awakening of your body as you prepare for the week ahead.
3. Mountain Pose to Forward Fold (4 minutes): Root down through your feet in Mountain Pose. Then gracefully fold forward. Connect with the earth and let stress melt away.

Day 2: Cultivating Calmness

Welcome to Day 2 of yoga for mind relaxation! On the second day of this journey, we will try to focus on finding calmness within.

1. Mindful Sun Salutation (7 minutes): Begin with a series of Sun Salutations and move with intention. Connect each movement to your breath. Let both your body and mind feel the sun’s energy.
2. Warrior Poses (6 minutes): Explore the strength and grounding energy of Warrior I and II. Feel the connection to your inner strength and the stability these poses provide.
3. Seated Meditation (5 minutes): Sit comfortably and transition into a short meditation. Direct your focus inward. And experience the calmness that arises when you centre your mind.

Day 3: Balancing Energies

Let’s focus on balancing energies on day 3. So, today’s exercises include balancing poses, breath-focused flows, and relaxing forward bends. Try to find balance by paying attention to your body’s energy in a mindful way.

1. Balancing Poses (8 minutes): You should try balancing poses such as Tree Pose, Eagle Pose, and Half Moon Pose. Focus on feeling the synergy between stability and flexibility as you find your centre.
2. Breath-focused Flow (6 minutes): In step 2, connect breath to movement in a flowing sequence. Emphasize smooth transitions and aim to sync your breath with each pose. Notice the harmony that emerges from this conscious integration.
3. Calming Forward Bends (4 minutes): Relax and let go of any leftover tension with gentle forward bends, whether you’re sitting or standing. Allow your body to surrender, creating a feeling of ease and calm.

Day 4: Heart-Opening Flow

Today, on Day 4, let’s explore poses that open your heart. We’ll do backbends, a meditation about kindness, and relaxing poses. Feel the power of opening your heart and connecting with love and compassion.

1. Heart-Opening Moves (9 minutes): Try poses like Cobra and Camel to open your heart and feel energy flowing.
2. Kindness Meditation (7 minutes): Think happy thoughts in a loving-kindness meditation. Send good wishes to yourself and others for warmth and connection.
3. Relaxing Child’s Pose (4 minutes): Finish with a cosy Child’s Pose, letting your heart rest close to the ground. Feel peaceful and renewed. Enjoy!

Day 5: Gentle Movement and Flow

On Day 5 of yoga for mind relaxation & concentration, let’s focus on gentle movement and flowing sequences. Today’s session encourages you to match your breath with movement. You have to try a mindful vinyasa flow, a walking meditation, and seated twists for grounding. Feel the smooth transitions and the sense of being fully present.

1. Mindful Vinyasa Flow (10 minutes): Practice a mindful vinyasa flow, where every move follows your breath. Connect each pose seamlessly and create a feeling of fluidity and grace.
2. Mindful Walking Meditation (8 minutes): Take your practice beyond the mat with mindful walking meditation. Feel each step connecting with the earth beneath you. Look, it is bringing your attention to the present moment.
3. Seated Twist and Relaxation (4 minutes): Return to your mat for seated twists. Now, keep your spine unwind. Finish with relaxation. Sense the remaining energy and mindfulness flowing through your body.

Day 6: Calming Yin Yoga

On Day 6, let’s embrace the soothing practice of Yin Yoga. It centres around calming poses held for longer periods. We will also practice a body scan meditation and an extended Savasana. So, be ready to immerse yourself in the quietness and experience a gentle release of tension.

1. Yin Yoga Poses (12 minutes): Try out a variety of Yin Yoga poses, like Child’s Pose and Butterfly Pose. Ease into each pose. Feel a gentle stretch and the opening of connective tissues.
2. Body Scan Meditation (8 minutes): Direct your attention to each part of your body with a comforting body scan meditation. Progress from head to toe. Let go of tension and nurture a profound sense of relaxation.
3. Extended Savasana (5 minutes): Let the benefits of your practice settle during an extended Savasana. Rest deeply. Sense the grounding energy and the calm stillness spreading through your body and mind.

Day 7: Reflect and Be Grateful

On the last day of yoga for mind relaxation, let’s finish the routine with reflection and gratitude. So, today we will practice a reflective yoga sequence, a gratitude meditation, and restorative poses. Take this moment to honour your journey. Also, express thanks for the mind-body connection you’ve built throughout the week.

1. Reflective Yoga Flow (10 minutes): Start with a reflective yoga flow that encourages self-reflection. Move through poses that represent your journey. Link each movement with your inner thoughts.
2. Gratitude Meditation (8 minutes): Sit comfortably for a gratitude meditation. Think over the aspects of your practice and life that bring gratitude. Feel blessed to fill your heart and create a sense of fulfilment.
3. Closing Restorative Poses (5 minutes): Wrap up the week with restorative poses like legs up the wall. Relax into the support of these poses, symbolizing the rest and renewal that your mindful yoga journey has offered.

MythBusters: About Yoga For Mind Relaxation & Mental Health

Don’t let myths distract you! These myth-busters would help you understand the powerful impact of yoga on your mental well-being.

Myth #1: Yoga Is Only For The Flexible

Busted: Yoga is for everyone, regardless of flexibility! It’s about gradual progress, not perfection.

The mental benefits extend beyond physical poses to mindfulness and breath control.

Myth #2: Yoga Requires A Huge Time Commitment

Busted: You don’t need hours on end. Even a short, regular practice can make a significant difference.

Find what fits your schedule. Remember, consistency is the key.

Myth #3: Yoga For Mind Relaxation? It’s Just A Physical Exercise

Busted: While yoga improves physical fitness, it’s also a powerful mental and emotional practice.

The specific set of practices like Mindfulness, meditation, and breathing exercises are entirely focused on improving mental health.

Myth #4: You Must Be Spiritual To Practice Yoga

Busted: Yoga welcomes everyone, regardless of religious or spiritual beliefs.

It’s a personal journey. And you can tailor it to suit your values and intentions.

Myth #5: Yoga Doesn’t Help With Serious Mental Health Issues

Busted: Yoga can complement traditional mental health treatments. Many find it beneficial for stress, anxiety, and even depression.

However, it’s essential to consult with a mental health doctor for personalized advice.

Myth #6: Yoga Is Only For Young People

Busted: Yoga is ageless! It adapts to different life stages. From gentle practices for seniors to playful poses for kids, yoga is for everyone.

It’s accessible to all ages.

Myth #7: You Need Expensive Equipment For Yoga

Busted: All you need is a yoga mat or even just a clear space.

While fancy gear can be nice, it’s not a necessity for a fulfilling yoga practice.

Myth #8: Yoga Is Too Slow To Have A Real Impact

Busted: While it’s true to some extent that it’s slow it’s not slow in showing real impact. Actually, that slow, deliberate pace of yoga is intentional.

It allows for deep introspection and mindfulness which contributes to lasting mental health benefits.

Myth #9: Yoga For Mind Relaxation? It is Only for Women

Busted: Yoga is for everyone, regardless of gender. Many men find immense physical and mental benefits in yoga.

It’s about personal wellness, not gender.

Myth #10: You Have To Be Silent During Yoga

Busted: Silence is indeed encouraged for mindfulness. But you can express yourself through breath and sound.

Don’t be afraid to breathe deeply or let out a sigh. It’s all part of the practice.

Yoga For A Healthy Mind: Your Guide to a Wealth of Resources

Whether you’re a seasoned yogi or just a beginner, these resources may be useful for cultivating a calmer and happier mind.

Books That Open Doors to Inner Peace

1. “The Miracle of Mindfulness” by Thich Nhat Hanh
2. “The Heart of Yoga: Developing a Personal Practice” by T.K.V. Desikachar
3. “The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma” by Bessel van der Kolk

Apps to Bring Zen to Your Fingertips

1. Headspace: Guided Meditations & Mindfulness
2. Insight Timer: Meditation App
3. Yoga for Beginners: Daily Home Workouts

Online Resources for Every Journey

1. Yoga Journal: Expert articles, pose guides, and lifestyle tips
2. DoYogaWithMe: Free yoga videos for all levels
3. The Mindful Movement: Guided meditations and mindfulness exercises

More from the blog on boosting mental health:

• How to Get Peace Of Mind When You’ve No Hope
• 15 Mental Health Habits To Be Happy & Healthy
• Self-Acceptance: How To Accept Your Reality As It Is
• How To Practice Self-Care: One Day Routine
• How To recognise Your Self-Worth

On physical wellness

• 150 Wellness Tips For Overall Fitness
• 40 Quick Fitness Tips For Women
• How To Detoxify Your Body Naturally
• Best Treadmills For Home Use In India
• 14 Healthy Indian Breakfasts for Vegetarians

Disclaimer: I’m passionate about fitness and wellness, but I’m not a certified yoga instructor. The 7-day mindful yoga routine provided here is based on my own experience and research as a fitness blogger (you can read about me here). However, everyone’s body is different, and it’s important to listen to your body and consult with a qualified yoga instructor or healthcare professional before beginning any new exercise program, especially if you have any underlying health concerns or conditions. Always prioritize your safety and well-being.

References

1. Akdeniz, Ş., & Kaştan, Ö. (2023). Perceived benefit of yoga among adults who have practiced yoga for a long time: a qualitative study. BioPsychoSocial Medicine, 17(1), 19. doi:10.1186/s13030-023-00276-3
2. Bankar, M. A., Chaudhari, S. K., & Chaudhari, K. D. (2013). Impact of long term Yoga practice on sleep quality and quality of life in the elderly. Journal of Ayurveda and Integrative Medicine, 4(1), 28-32. doi:10.4103/0975-9476.109548
3. Büssing, A., Michalsen, A., Khalsa, S. B., Telles, S., & Sherman, K. J. (2012). Effects of yoga on mental and physical health: a short summary of reviews. Evidence-Based Complementary and Alternative Medicine, 2012, 165410. doi:10.1155/2012/165410
4. English, A., McKibben, E., Sivaramakrishnan, D., Hart, N., Richards, J., & Kelly, P. (2022). A Rapid Review Exploring the Role of Yoga in Healing Psychological Trauma. International Journal of Environmental Research and Public Health, 19(23), 16180. doi:10.3390/ijerph192316180
5. Frontiers in Psychology. (2023). ORIGINAL RESEARCH article. Frontiers in Psychology, 14, 1083028. doi:10.3389/fpsyg.2023.1083028
6. Gothe, N. P., Khan, I., Hayes, J., Erlenbach, E., & Damoiseaux, J. S. (2019). Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain Plasticity, 5(1), 105-122. doi:10.3233/BPL-190084
7. West, J., Liang, B., & Spinazzola, J. (2017). Trauma Sensitive Yoga as a complementary treatment for posttraumatic stress disorder: A Qualitative Descriptive analysis. International Journal of Stress Management, 24(2), 173-195. doi:10.1037/str0000040
8. Woolery, A., Myers, H., Sternlieb, B., & Zeltzer, L. (2004). A yoga intervention for young adults with elevated symptoms of depression. Alternative Therapies in Health and Medicine, 10(2), 60-63. PMID: 15055096.