Deep In Relaxation Yoga - Aura Wellness Center Teachers

Deep Relaxation In Yoga

deep relaxation in yoga classBy Gopi Rao

Is deep relaxation in yoga class common? It depends on the school and the styles taught. Many facilities focus on a good line up of fitness based yoga classes.  There may be some variety between our classes, but deep relaxation in yoga studios is not all that common. Yet, you could run a survey when considering classes for the next season. If you attach a sign up sheet, your students will be completely honest. Who is going to sign up for classes they’ll never attend? Every teacher and facility is concerned with retention rates. After all, you want students to continue to attend classes at your Yoga school.


Yoga for States of Deep Relaxation

Over the past 5,000 years, Yoga has developed in many directions. From spiritual health to exercise based classes, Yogic methods continue to help people from all walks of life. Often forgotten are the mental health benefits, such as relaxation. Nobody really cares about mental health until a friend or family member has serious problems.  Below are three popular methods for reaching states of deep relaxation in Yoga sessions for the purpose of coping with daily stress and enhancing mental and emotional health.

Stage-By-Stage Relaxation

Are you struggling to manage the stress in your life? You are not alone. Most people suffer from an emotion associated with stress on a daily basis. Learn more about stage-by-stage relaxation, and how it can help you cope.

There you are, lying awake for the third night this week. You may feel as if you’re drowning in worry with no end in sight. Stress is correlated with numerous health conditions, including obesity, diabetes, high blood pressure, and heart disease. Although we can’t stop stressors from happening, your response can make all the difference.


Stage-by-Stage Relaxation For Beginners

Believed to heal your heart, soul, and mind, stage-by-stage relaxation is a calming technique often practiced at the end of a yoga session. Sadly, countless yoga instructors forego the method, preferring to pack in as many poses as possible during the class instead. If you’d like to give it a go, either on your own or as a practitioner, here’s what you need to know about teaching deep relaxation in Yoga classes with the stage-by-stage relaxation method.

The aim of stage-by-stage relaxation is a calm, peaceful state of being that allows your mind to transcend to a different level of enlightenment. Beginning in corpse pose, keep your feet, arms, and hands relaxed and open to give and receive. It’s vital to let your body do the talking throughout this exercise. Remain aware of your breath, but do not attempt to restrict it or change it.

Close your eyes to shut out worldly matters. As you continue to breathe, the work begins. Beginning with your toes, tense up your body and release. Keep moving slowly up your body from left to right until you have relaxed your scalp. At this stage, it’s normal to feel a tingling sensation in your neck.


Finishing a Stage-by-Stage Relaxation

Upon completion, go back to breathing. It’s essential to focus here, as this is where your thoughts will become loud again. If your thoughts are invasive, reroute them to your breath once more. Keeping your mind quiet is the hardest part for most people, but you’re sure to get the hang of it if you stick with it.

Allow yourself to remain in this space for a few minutes, training your mind for deeper states of meditation. Then, begin the toe-to-head physical relaxation portion again. Go from left to right, beginning with your feet, all the way to your scalp. Your session should last no less than 15 minutes on average, but you can repeat as long and as often as necessary until you feel calm and relaxed.

In today’s world, stress is unavoidable. From traffic to money problems, it’s no wonder people are struggling to cope. Deep relaxation in Yoga practice makes the entire session complete.


Restorative Relaxation with Yoga Poses

One of Yoga’s most obvious benefits is its ability to help people relax. Not all poses, however, are as conducive to deep relaxation in Yoga class as others. Challenging movements that push practitioners to test their limits are not the best for reducing stress. While these difficult poses have their place, there’s a much better option for when stress-reduction and relaxation are the goals: Restorative Yoga.

Restorative Yoga Explained

Restorative yoga is a type of practice intended to help people unwind and relax. The poses are generally comfortable and gentle, allowing practitioners to maintain them for 2-5 minutes. These longer poses force the body and mind to relax together in meaningful repose.

Benefits of Restorative Yoga

Not only do practitioners of restorative yoga report feeling calm and relaxed, but there is also scientific evidence to back up their claims. The stress reduction has been shown to bring about a decrease in blood pressure, which in turn improves overall physical health. Restorative yoga is a great way to deal with the stress and exhaustion so endemic to modern life.

Four Great Restorative Poses

Restorative poses are often simple and always gentle. While there are countless restorative poses to choose from, it makes sense to go with the most basic options first. Here are four to start with.

Child’s Pose

This gentle pose allows you to relax your mind while stretching your ankles, thighs, and hips. On your hands and knees, gently sit back on your heels while spreading your legs. Then, lean forward onto the mat with your heels still touching. The gratifying sense of deep relaxation in Yoga class is experienced will explain why this is such a common pose.

Happy Baby Pose

This pose is just as fun as its name suggests. Stay by lying on your back, then tuck your knees in against your chest. Keep your ankles above your knees so that your shins are perpendicular to the mat. Then, rock back and forth just like a baby in a crib. Not only will you feel a deep sense of relation, but you’ll also give your groin a lovely stretch.

Legs-Up-The-Wall Pose

This restorative pose can ease back pain while stretching your hamstrings and giving your tired feet a rest. As you would imagine from the name of the pose, you’ll lie up against a wall with your feet up against the wall in front of you. To maximize your sense of comfort, use a pillow to support your lower back.

Adepts Pose (Siddhasana)

This classic pose is as powerful as it is simple. All you have to do is sit on the mat with each foot tucked inside the opposite side of the groin. As you enjoy the gentle stretch and intense feelings of relaxation, you’ll understand why this pose has long been used for meditation.


Relaxation with Yoga Nidra

Deep relaxation in Yoga Nidra is a fact, but let’s look at how it works. While the popular poses of standard yoga practice can help ease stress, eliminate tension, and increase flexibility, there’s a specific type of yoga that’s gaining popularity thanks to its remarkable healing qualities: Yoga Nidra. This ancient practice incorporates guided meditation and mind-body awareness to bring mental and corporal relief. Anyone in search of tranquility and peace of mind could benefit from practicing Yoga Nidra.

Yoga Nidra Explained

Yoga Nidra is a particular type of practice that doesn’t usually require practitioners to shift between poses. There is the exception of classes where students do a mix postures that are sleep positions with props and blankets. Usually, instead of changing from one position to another, all you do is lie flat on your back in what is known as Shavasana. From there, an instructor guides the practitioners through a 45-minute routine of deep breathing and mindfulness. Similar in many ways to meditation, Yoga Nidra pays special attention to the parts of the body and the different components of the self.

Benefits of Yoga Nidra

Yoga Nidra practitioners have reported a wide range of mental and physical benefits. These noticeable improvements in well-being are what continue to drive the practice’s increasing popularity.

Reduced Stress

The practice of Yoga Nidra helps reduce stress and increase a general sense of tranquility and well-being. Many practitioners also report a feeling of increased connection with the world around them.


Improved Sleep

The reduction of stress that deep relaxation in Yoga Nidra brings can help a person get to sleep more quickly at night. This, in turn, makes them feel fresher the next day.

Emotional Healing

Yoga Nidra can help people overcome trauma and other cases of emotional disharmony. During a typical routine, practitioners access and reinforce the parts of themselves that produce resilience and resourcefulness. This allows them to become stronger versions of themselves.


Many people who crave the mental and physical benefits of yoga refrain from practicing because they’re intimidated by the thought of complicated or exhausting poses. Deep relaxation in Yoga Nidra gives such people a chance to harness the meditative power of yoga without even breaking a sweat.

The simplicity of the average routine also means people can practice alone at home after undergoing a few guided sessions. Someone who has mastered the basics of Yoga Nidra will have a dependable stress-busting technique they can use for the rest of their lives.

Side Notes – Practicing Yoga Nidra

If you’re a would-be yoga student looking for a relaxing, therapeutic routine, then Yoga Nidra might be just the practice for you. If you’re a yoga teacher, then make sure you consider teaching it in your courses. A simple practice with countless mental and physical benefits, deep relaxation in Yoga Nidra is the perfect antidote to today’s hectic, stress-inducing lifestyle. After just a few sessions, you’ll understand why the practice is becoming more popular every year.

© Copyright – Aura Wellness Center – Publications Division


Do you want to become a mindfulness meditation teacher?

To see our selection of Yoga instructor courses and continuing education courses, please visit the following link.

Click here to see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Related Resources


52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz


A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman


by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

Related Research

Amrita Makhija, Neha Khatik, Chitra Raghunandan, A randomized control trial to study the effect of integrated yoga on pregnancy outcome in hypertensive disorder of pregnancy, Complementary Therapies in Clinical Practice, 10.1016/j.ctcp.2021.101366, 43, (101366), (2021).

Yuqing Guo, Priscilla Kehoe, Pamela Pimentel, Julie Rousseau, Anna Axelin, Amir M. Rahmani, Nikil Dutt, Exercise and Stress in At-Risk Women during Pregnancy and Postpartum, MCN: The American Journal of Maternal/Child Nursing, 10.1097/NMC.0000000000000722, 46, 4, (217-222), (2021).

Maria Pais, Muralidhar V. Pai, Asha Kamath, Ramesh Bhat, Parvathy Bhat, Ganapathi H. Joisa, A Randomized Controlled Trial on the Efficacy of Integrated Yoga on Pregnancy Outcome, Holistic Nursing Practice, 10.1097/HNP.0000000000000472, 35, 5, (273-280), (2021).

Shanise Yi Xin Choong, Xing Yee Jolyn Tan, Ling Jie Cheng, Ying Lau, Effectiveness of Exercise in Improving Sleep Outcomes among Perinatal Women: A Systematic Review and Meta-analysis of randomised Controlled Trials, Behavioral Sleep Medicine, 10.1080/15402002.2021.1931221, (1-19), (2021).

Christina F. Chick, Anisha Singh, Lauren A. Anker, Casey Buck, Makoto Kawai, Christine Gould, Isabelle Cotto, Logan Schneider, Omer Linkovski, Rosy Karna, Sophia Pirog, Kai Parker-Fong, Christian R. Nolan, Deanna N. Shinsky, Priyanka N. Hiteshi, Oscar Leyva, Brenda Flores, Ryan Matlow, Travis Bradley, Josh Jordan, Victor Carrion, Ruth O’Hara, A school-based health and mindfulness curriculum improves children’s objectively measured sleep: a prospective observational cohort study, Journal of Clinical Sleep Medicine, 10.5664/jcsm.9508, (2021).

Related Studies

Raghuram Nagarathna, Saurabh Kumar, Akshay Anand, Ishwara N. Acharya, Amit Kumar Singh, Suchitra S. Patil, Ramesh H Latha, Purnima Datey, Hongasandra Ramarao Nagendra, Effectiveness of Yoga Lifestyle on Lipid Metabolism in a Vulnerable Population—A Community Based Multicenter Randomized Controlled Trial, Medicines, 10.3390/medicines8070037, 8, 7, (37), (2021).

Pingping Guo, Xuehui Zhang, Na Liu, Jie Wang, Dandan Chen, Weijia Sun, Ping LI, Wei Zhang, Mind–body interventions on stress management in pregnant women: A systematic review and meta‐analysis of randomized controlled trials, Journal of Advanced Nursing, 10.1111/jan.14588, 77, 1, (125-146), (2020).

Maheshkumar Kuppusamy, Dilara Kamaldeen, Ravishankar Pitani, Julius Amaldas, Padmavathi Ramasamy, Poonguzhali Shanmugam, Venugopal Vijayakumar, Effects of yoga breathing practice on heart rate variability in healthy adolescents: a randomized controlled trial, Integrative Medicine Research, 10.1016/j.imr.2020.01.006, (2020).

Claudia Carissoli, Daniela Villani, Giuseppe Riva, An Emerging Model of Pregnancy Care, Innovations in Global Maternal Health, 10.4018/978-1-7998-2351-3, (21-60), (2020).

Pooja Nadholta, Parul Bali, Amit Singh, Akshay Anand, Potential benefits of yoga in pregnancy-related complications during the COVID-19 pandemic and implications for working women, Work, 10.3233/WOR-203277, (1-11), (2020).

More Research

Paul D. McGeoch, Romke Rouw, How everyday sounds can trigger strong emotions: ASMR, misophonia and the feeling of wellbeing, BioEssays, 10.1002/bies.202000099, 42, 12, (2020).

Serena Mennitto, Blaine Ditto, Deborah Da Costa, The relationship of trait mindfulness to physical and psychological health during pregnancy, Journal of Psychosomatic Obstetrics & Gynecology, 10.1080/0167482X.2020.1761320, (1-7), (2020).

Jonathan Berlowitz, Daniel L Hall, Christopher Joyce, Lisa Fredman, Karen J Sherman, Robert B Saper, Eric J Roseen, Changes in Perceived Stress After Yoga, Physical Therapy, and Education Interventions for Chronic Low Back Pain: A Secondary Analysis of a Randomized Controlled Trial, Pain Medicine, 10.1093/pm/pnaa150, (2020).

Angela Gallagher, Daria Kring, Tracey Whitley, Effects of yoga on anxiety and depression for high-risk mothers on hospital bedrest, Complementary Therapies in Clinical Practice, 10.1016/j.ctcp.2019.101079, (101079), (2019).

Mei-Wei Chang, Alai Tan, Jonathan Schaffir, Relationships between stress, demographics and dietary intake behaviours among low-income pregnant women with overweight or obesity, Public Health Nutrition, 10.1017/S1368980018003385, (1-9), (2019).

Additional Studies

Kayla Herbell, Jaclene A. Zauszniewski, Elizabeth Williams, Stress and Depressive Symptoms among Demographically Diverse American Pregnant Women, Issues in Mental Health Nursing, 10.1080/01612840.2019.1662145, (1-10), (2019).

Chethana Bolanthakodi, Chitra Raghunandan, Arvind Saili, Sunita Mondal, Pikee Saxena, Prenatal Yoga: Effects on Alleviation of Labor Pain and Birth Outcomes, The Journal of Alternative and Complementary Medicine, 10.1089/acm.2018.0079, 24, 12, (1181-1188), (2018).

R. Nagarathna, Ritu Chaku, Research-Based Applied Psychophysiology, Research-Based Perspectives on the Psychophysiology of Yoga, 10.4018/978-1-5225-2788-6.ch008, (121-150), (2018).

Kembra Albracht-Schulte, Jacalyn Robert-McComb, The effects of deep relaxation in yoga and quiet rest on subjective levels of anxiety and physiological correlates: a 2-way crossover randomized trial, BMC Complementary and Alternative Medicine, 10.1186/s12906-018-2343-1, 18, 1, (2018).

Ursula Ann Kelly, Dian Dowling Evans, Helen Baker, Jessica Noggle Taylor, Determining Psychoneuroimmunologic Markers of Yoga as an Intervention for Persons Diagnosed With PTSD: A Systematic Review, Biological Research For Nursing, 10.1177/1099800417739152, 20, 3, (343-351), (2017).

3 thoughts on “Deep Relaxation In Yoga”

  1. By focusing on asanas that promote relaxation, practicing meditation and incorporating Yoga Nidra into the routine, stressed out students will find it much easier to obtain the deep state of relaxation they are longing for. Thanks for sharing this informative article.

Leave a Comment

Your Cart