How to relax before bed with yoga provides a practical guide to incorporating mindful practices into your nightly routine. This comprehensive approach details various yoga poses, breathing techniques, and essential steps to cultivate a soothing bedtime ritual, promoting restful sleep and overall well-being. Understanding the importance of relaxation before sleep is key to achieving optimal sleep quality.
This guide explores a range of yoga postures suitable for unwinding before bed, from gentle stretches to supported poses. It offers detailed descriptions, variations, and benefits for each pose, ensuring accessibility for individuals of all levels. Furthermore, the guide will walk you through creating a personalized bedtime routine, seamlessly integrating these relaxation techniques into your daily schedule.
Introduction to Relaxation Before Bed with Yoga
Prioritizing relaxation before bed is crucial for achieving restful sleep and overall well-being. A calm and peaceful state of mind and body promotes better sleep quality, leading to increased energy levels and improved cognitive function throughout the day. Yoga, with its emphasis on mindful movement and breathwork, offers a powerful tool for facilitating this crucial relaxation process. This approach helps ease stress and anxiety, preparing the body and mind for a deep and restorative night’s sleep.The importance of winding down before sleep cannot be overstated.
Modern life often involves a high degree of stimulation, making it difficult to transition into a relaxed state. This often leads to a racing mind and a tense body, hindering the natural sleep cycle. By dedicating time to relaxation practices, we can counteract these effects and foster a more conducive environment for restful sleep. Consistent relaxation practices can lead to a noticeable improvement in sleep quality, reducing the frequency of insomnia and other sleep disturbances.
Benefits of Relaxation Techniques
Relaxation techniques before bed serve several vital purposes. They effectively reduce stress and anxiety, two significant factors contributing to sleep difficulties. Furthermore, they help lower the heart rate and blood pressure, promoting a more calm and peaceful state. This, in turn, allows the body to transition into a state of rest and prepares it for deep sleep.
Consistent use of relaxation methods can even improve the quality of sleep, enabling the body to enter and maintain deep sleep stages more efficiently.
The Role of Yoga in Relaxation
Yoga offers a comprehensive approach to relaxation, encompassing physical postures (asanas), breathing techniques (pranayama), and meditation. These elements work synergistically to calm the mind and body, reducing stress and promoting a sense of tranquility. Asanas, or physical postures, gently stretch and tone the muscles, releasing tension and promoting physical relaxation. Pranayama, or breathing exercises, regulate the breath, slowing the heart rate and calming the nervous system.
Meditation practices cultivate mindfulness, allowing the mind to quiet down and focus on the present moment, further enhancing relaxation. These elements, combined, effectively prepare the body and mind for a peaceful and restful night’s sleep.
Yoga Poses for Relaxation Before Bed
A series of gentle poses can be beneficial for relaxation before bed. These poses are specifically designed to release tension and promote a sense of calm. For instance, child’s pose (Balasana) is a restorative posture that stretches the hips, back, and shoulders, encouraging a sense of release. Corpse pose (Savasana) is an ideal way to conclude a yoga session, allowing the body to fully relax and integrate the benefits of the practice.
Other poses, such as seated forward bends, can help to calm the nervous system and promote relaxation.
Breathing Techniques for Relaxation
Breathing exercises, or pranayama, are powerful tools for calming the mind and body. Simple techniques, like alternate nostril breathing (Nadi Shodhana), can effectively reduce stress and anxiety, creating a sense of tranquility. Deep, slow breaths can help lower the heart rate and blood pressure, facilitating a transition to a relaxed state. These techniques can also help regulate the nervous system, reducing feelings of restlessness and promoting a sense of calm.
Creating a Relaxing Bedtime Routine
Establishing a consistent bedtime routine can significantly enhance relaxation and sleep quality. This routine should include activities that promote relaxation, such as taking a warm bath, listening to calming music, or reading a book. Avoid stimulating activities, such as using electronic devices, in the hour before bed. Creating a relaxing atmosphere in the bedroom, including appropriate lighting and temperature, can also contribute to a peaceful sleep environment.
A consistent bedtime routine can regulate the body’s natural sleep-wake cycle, leading to more efficient and restorative sleep.
Types of Yoga Poses for Relaxation
Preparing for a restful night’s sleep involves more than just turning off the lights. Incorporating gentle yoga poses before bed can calm the mind and body, promoting deep relaxation and improving sleep quality. These poses gently stretch muscles, reduce stress hormones, and encourage a sense of calm.A variety of yoga postures can be beneficial for relaxation before bed.
These poses aim to release tension, promote better circulation, and quiet the racing thoughts that often hinder sleep. By focusing on controlled movements and mindful breathing, practitioners can create a soothing transition from a busy day to a peaceful night’s rest.
Supported Poses
Supported poses are particularly helpful for relaxation, as they allow the body to surrender to gravity and release physical and mental tension. These poses often involve props like blankets, blocks, or bolsters to provide comfort and support.
- Child’s Pose (Balasana): This pose is a classic restorative pose, offering a gentle stretch to the hips, thighs, and ankles. The forward fold releases tension in the back and shoulders, while the supported posture promotes relaxation and calms the nervous system. Variations include placing a pillow or blanket under the forehead for extra support, or adding a bolster or blanket under the torso for added comfort and relaxation.
- Legs Up the Wall (Viparita Karani): This pose is incredibly soothing and supportive. By resting the legs against a wall, blood flow is redirected to the core and head, promoting relaxation and reducing stress. It is ideal for relieving fatigue, reducing swelling in the legs and feet, and improving circulation. A bolster or blanket placed beneath the lower back can enhance comfort.
- Supported Reclined Spinal Twist (Supta Matsyendrasana): This pose gently twists the spine, releasing tension and promoting relaxation. Using props like blankets or pillows beneath the knees and shoulders can support the spine and provide extra comfort. This pose can aid digestion, alleviate back pain, and promote relaxation.
Gentle Stretches
Gentle stretches are excellent for releasing tension and promoting flexibility, which can contribute to a more relaxed state of mind.
- Seated Forward Fold (Paschimottanasana): This pose gently stretches the hamstrings and lower back, releasing tension accumulated throughout the day. By gently folding forward, the spine is lengthened, and the mind is encouraged to quiet. Adjusting the position of the hands, legs, or hips can cater to different needs and flexibility levels.
- Reclined Twist (Supta Parivrtta): This gentle twist helps to release tension in the spine and abdomen. By lying on the back and gently twisting the body, this pose aids in releasing stress and promoting relaxation. A pillow or blanket can be placed under the knees or shoulders for added support.
Breathing Exercises
Incorporating mindful breathing techniques into your relaxation routine can further enhance the calming effect of yoga.
- Diaphragmatic Breathing: Focusing on deep, slow breaths that engage the diaphragm is a powerful way to calm the nervous system. This technique helps to regulate the breath, reduce stress hormones, and promote a sense of tranquility. Practice in a quiet environment, paying attention to the rise and fall of your abdomen with each inhale and exhale.
Comparison Table
| Pose | Description | Benefits | Variations |
|---|---|---|---|
| Child’s Pose | Gentle forward fold with hips resting on heels, forehead resting on the floor. | Stretches hips, thighs, ankles, and spine; relieves back and shoulder tension; promotes relaxation. | Using a pillow under forehead; placing a bolster or blanket under torso for extra support. |
| Legs Up the Wall | Resting legs up against a wall, with hips close to the wall. | Improves circulation, reduces swelling in legs and feet, relieves fatigue, promotes relaxation. | Using a bolster or blanket under lower back for added support. |
| Seated Forward Fold | Sitting with legs extended, gently folding forward from the hips. | Stretches hamstrings and lower back; releases tension; lengthens spine; quiets the mind. | Adjusting position of hands, legs, or hips to accommodate individual flexibility. |
| Reclined Twist | Lying on back, gently twisting the torso. | Releases tension in spine and abdomen; aids digestion; promotes relaxation. | Using a pillow or blanket under knees or shoulders for support. |
Creating a Relaxing Bedtime Routine with Yoga
Incorporating yoga into your bedtime routine can significantly enhance your sleep quality and overall well-being. A dedicated relaxation practice before sleep can help calm the mind and body, reducing stress and promoting a more restful night’s sleep. This routine will guide you through the process of transitioning from your day’s activities to a state of deep relaxation, preparing you for a peaceful and rejuvenating night’s sleep.A well-structured bedtime routine incorporating yoga fosters a sense of calm and prepares the body for sleep.
This approach prioritizes relaxation and mindful movement, allowing your body to release tension accumulated throughout the day. By establishing a consistent sequence of poses and activities, you can cultivate a pre-sleep ritual that signals to your body it’s time to unwind and prepare for rest.
Transitioning from Daily Activities to Relaxation
Effective relaxation before sleep involves a mindful transition from the hustle and bustle of daily activities. This transition period allows the body and mind to gradually shift gears, releasing stress and preparing for rest. Start by consciously disengaging from demanding tasks or stimulating activities at least 30 minutes before bed. This could include putting away electronic devices, turning off the news, or engaging in a calming activity like reading a book or listening to soothing music.
Deep breathing exercises can further facilitate this transition.
Suggested Sequence of Poses for a Calming Bedtime Routine
A thoughtfully selected sequence of yoga poses can promote relaxation and prepare the body for sleep. The poses should be performed gently and mindfully, focusing on deep breathing and releasing tension. A suggested sequence includes gentle stretches, forward bends, and restorative poses, all performed with awareness of your body’s needs.
- Child’s Pose (Balasana): This pose gently stretches the hips, thighs, and ankles while calming the mind. Hold for 5-7 breaths, focusing on releasing tension in the lower back and shoulders.
- Seated Forward Bend (Paschimottanasana): This pose stretches the hamstrings and back, promoting relaxation. Hold for 5-7 breaths, allowing the head and neck to relax completely.
- Legs-Up-the-Wall Pose (Viparita Karani): This restorative pose promotes circulation and reduces stress in the legs and lower back. Hold for 5-10 minutes, focusing on deep, slow breaths.
- Corpse Pose (Savasana): This final resting pose is crucial for complete relaxation. Lie flat on your back with arms and legs relaxed, allowing your entire body to completely release tension. Remain in this pose for 10-15 minutes, focusing on your breath and letting go of any lingering thoughts or anxieties.
Step-by-Step Guide for a Complete Bedtime Routine
A complete bedtime routine integrating yoga can be structured to enhance relaxation and sleep quality. This structured approach establishes a consistent sequence of activities that signal to your body it’s time to wind down.
- Prepare Your Space: Create a calming atmosphere in your bedroom. Dim the lights, light a candle (if desired), and ensure the room is cool and quiet.
- Wind-Down Activities (30 minutes before bed): Disengage from work, social media, and any mentally stimulating activities. Engage in a relaxing activity, such as reading, listening to calming music, or taking a warm bath.
- Yoga Practice (15-20 minutes): Perform the suggested sequence of poses, focusing on deep breathing and mindful movement. Move slowly and gently, avoiding any forceful movements.
- Hydration and Light Snack (15 minutes before bed): Consume a light, healthy snack and drink a glass of water. Avoid large meals or caffeine before bed.
- Prepare for Sleep (10 minutes before bed): Put away electronic devices, turn off the lights, and get into bed. Focus on relaxing thoughts and visualize a peaceful scene.
Breathing Techniques for Deep Relaxation
Controlled breathing is fundamental to yoga practice, enabling a deeper connection with the body and mind. Proper breathing techniques facilitate relaxation, reduce stress, and promote a sense of calm, preparing the body for restful sleep. Consciously managing your breath can significantly impact your overall well-being.Breathing exercises, or pranayama, are a crucial component of yoga’s holistic approach to wellness.
They help to regulate the nervous system, calming the mind and reducing anxiety, which are key factors in achieving a peaceful and restful bedtime routine. Different breathing techniques offer varying benefits, catering to individual needs and preferences.
Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing, or Nadi Shodhana, is a powerful technique for balancing the energies within the body. This practice involves gently directing the breath through each nostril in an alternating pattern.The technique promotes a sense of calm and balance, allowing the mind to quiet down. It is particularly beneficial for reducing stress and anxiety. Practicing Nadi Shodhana can regulate the autonomic nervous system, fostering a sense of tranquility and promoting deep relaxation.
Box Breathing
Box breathing, also known as square breathing, is a simple yet effective technique for managing stress and promoting relaxation. This method involves inhaling, holding the breath, exhaling, and holding the breath in a rhythmic pattern. It’s a technique that is easy to learn and implement.Box breathing provides a structured approach to regulating the breath, offering a practical way to calm the nervous system.
The rhythm and consistency of the breath create a sense of grounding and control, helping to reduce feelings of anxiety and promote a sense of calm, perfect for a relaxing bedtime routine.
Table of Breathing Techniques and Their Benefits
| Breathing Technique | Description | Benefits |
|---|---|---|
| Alternate Nostril Breathing | Involves inhaling through one nostril, exhaling through the other, and repeating in an alternating pattern. Often involves a subtle hand gesture to gently close the opposite nostril. | Balances the energies within the body, reduces stress and anxiety, regulates the autonomic nervous system, and promotes tranquility. |
| Box Breathing | Involves inhaling for a count, holding the breath for a count, exhaling for a count, and holding the breath for a count, repeating the cycle. | Manages stress, calms the nervous system, promotes a sense of grounding and control, reduces anxiety, and fosters relaxation. |
How to Practice These Techniques
To practice alternate nostril breathing, sit comfortably, close your eyes, and gently place your right hand on your right knee. Use your right thumb to close your right nostril and breathe in through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Continue this cycle, alternating between nostrils. A typical practice session involves repeating the process for a duration of 5-10 minutes.Box breathing involves a similar process, but with a defined rhythm.
Inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat this cycle several times, focusing on the rhythm and the evenness of the breath. A typical practice session might consist of 5-10 cycles. Practicing these techniques consistently can significantly improve relaxation and reduce stress.
Modifications and Considerations for Different Body Types
Individual needs and limitations should be carefully considered when incorporating yoga into a bedtime routine. Adapting poses to accommodate various body types, flexibility levels, and potential injuries ensures a safe and beneficial experience. This approach fosters a relaxing and restorative practice that respects individual limitations while maximizing the potential for relaxation and stress reduction.Understanding and addressing individual differences in body structure and flexibility is crucial for achieving a positive outcome.
Adjustments and modifications enable individuals of all backgrounds and physical conditions to participate in the practice and reap its benefits. This inclusivity is key to promoting a holistic and sustainable approach to relaxation before sleep.
Modifications for Different Flexibility Levels
Flexibility varies significantly among individuals. Some may possess a greater range of motion than others, while others may experience stiffness or limited mobility in certain areas. Modifications are vital to accommodate these differences, ensuring that poses are performed safely and effectively. These modifications maintain the benefits of the poses while minimizing the risk of injury.
- For individuals with limited flexibility in the hamstrings, a supported forward fold can be implemented by placing a bolster or blanket beneath the knees. This allows for a deeper stretch without forcing the body beyond its current range of motion.
- In poses like the seated forward bend, using blocks or books under the hands can adjust the depth of the stretch for those with less flexibility. This aids in maintaining a safe and comfortable posture.
- Modifications for poses like the pigeon pose can be achieved by placing a cushion or blanket beneath the hips to reduce strain on the knees and hips.
Adjustments for Individuals with Injuries or Limitations
Yoga is generally a safe practice, but individuals with specific injuries or limitations may require adjustments to poses to avoid exacerbating existing conditions or causing further harm. Understanding these modifications is paramount for a safe and effective practice.
- For individuals with back pain, modifications to poses such as the cobra pose may involve using a blanket or pillow under the abdomen to reduce stress on the lower back. Variations on backbends may be necessary.
- Individuals with knee injuries might modify poses like the warrior poses by keeping their knees slightly bent or using blocks to support the hips and knees. This reduces stress on the knees and prevents potential pain.
- Pregnant individuals often need specific adjustments. For instance, modifications for poses like supine poses (lying on the back) are essential, often requiring the use of props like pillows under the knees to reduce pressure on the vena cava.
Adapting Poses to Personal Needs
Yoga poses can be adapted to accommodate individual needs, preferences, and body types. This personalization enhances the practice’s effectiveness and enjoyment. By incorporating these modifications, individuals can fully benefit from the restorative nature of yoga.
- Individuals may find certain poses more comfortable than others, and modifications allow them to find the best possible version of the pose for their specific body. This adaptability is key to ensuring a safe and satisfying practice.
- If a pose is causing discomfort or pain, it’s essential to modify it or choose an alternative pose. The well-being and comfort of the practitioner are paramount.
- The use of props such as blankets, blocks, and straps allows for a personalized approach to each pose, adapting it to different needs.
Illustrative Examples of Relaxation Yoga Poses
Relaxation yoga poses are crucial for unwinding the body and mind before sleep. These poses gently stretch and release tension, promoting a sense of calm and preparing the body for restful sleep. Learning these poses can significantly enhance your bedtime routine and contribute to a more peaceful and rejuvenating night’s rest.These poses are designed to facilitate deep relaxation by targeting specific muscle groups and encouraging a sense of release.
By engaging in these postures, individuals can alleviate physical and mental tension, promoting a sense of calm and tranquility.
Supported Child’s Pose
This restorative pose is exceptionally beneficial for releasing tension in the back, hips, and shoulders. It promotes a feeling of deep relaxation and allows the body to unwind completely.To execute the Supported Child’s Pose, begin by kneeling on the floor with your knees hip-width apart and feet together. Next, gently fold forward, resting your torso on your thighs.
Place a bolster or folded blanket between your thighs and your torso, allowing your forehead to rest gently on the floor or a cushion. Extend your arms alongside your body, palms facing up. Allow your breath to become slow and deep, focusing on the sensation of relaxation in your body. Remain in this pose for several minutes, allowing your body to fully release any tension.
Corpse Pose (Savasana)
Corpse Pose is a fundamental relaxation posture in yoga. It encourages deep relaxation and allows the body and mind to fully unwind. It’s an excellent pose for preparing for sleep.To perform Corpse Pose, lie on your back with your arms alongside your body, palms facing up. Allow your legs to be relaxed and your feet to fall naturally outward.
Close your eyes and allow your breath to become slow and steady. Focus on releasing any tension in your body, from your toes to the top of your head. Bring your awareness to the sensations of your breath entering and leaving your body. Continue to breathe deeply and slowly, letting go of any thoughts or worries.
Stay in this pose for 5-10 minutes, or as long as needed, allowing your body to fully relax and prepare for sleep.
Table of Relaxation Yoga Poses
| Pose Name | Description | Image Description |
|---|---|---|
| Supported Child’s Pose | A restorative pose that releases tension in the back, hips, and shoulders. Begin by kneeling with knees hip-width apart and feet together. Fold forward, placing a bolster or folded blanket between your thighs and torso. Rest your forehead on the floor or a cushion. Extend arms alongside your body, palms up. Breathe deeply and slowly, focusing on relaxation. | Imagine a figure in a kneeling position, torso folded forward, resting on thighs. A bolster or blanket is placed between the thighs and torso, supporting the torso. The forehead rests on the floor or a cushion. Arms are extended alongside the body, palms up. |
| Corpse Pose (Savasana) | A fundamental relaxation pose that encourages deep relaxation. Lie on your back with arms alongside your body, palms facing up. Relax legs and let feet fall outward. Close your eyes and focus on slow, steady breathing. Release tension throughout your body, from toes to head. Bring awareness to the breath. Stay in the pose for 5-10 minutes, allowing your body to fully relax and prepare for sleep. | Visualize a person lying supine on their back. Arms are relaxed alongside the body, palms facing up. Legs are relaxed and feet fall naturally outward. The eyes are closed, and the entire body is completely relaxed. |
Tips for Maintaining a Consistent Practice
Cultivating a consistent bedtime yoga routine requires mindful planning and a proactive approach to overcome potential obstacles. This section provides practical strategies to integrate relaxation techniques seamlessly into your daily life, fostering a routine that promotes well-being and restful sleep.Maintaining a consistent yoga practice, especially before bed, hinges on establishing a reliable schedule and incorporating it into your daily routine.
By making relaxation a priority, you create a positive feedback loop that encourages adherence and strengthens your commitment to better sleep.
Creating a Predictable Schedule
A well-defined schedule helps integrate relaxation into your daily routine. Consistency in timing is key, allowing your body to anticipate and respond positively to the relaxation process. Choose a specific time each night for your yoga practice, ideally at the same time each day. This allows your body to adapt to the routine and associate that time with relaxation and rest.
Consistency promotes a more positive and receptive mindset.
Overcoming Challenges and Staying Motivated
Challenges are inevitable when establishing any new routine. Understanding potential obstacles allows for proactive solutions. If you find yourself struggling to maintain your practice, explore the root causes. Is it a lack of time, competing commitments, or a perceived lack of motivation? Addressing the underlying reasons will provide a clear path toward resolution.
For instance, scheduling yoga in the evening, before any other strenuous activities, will ensure sufficient time is allocated.
Incorporating Relaxation Techniques into Daily Life
Relaxation techniques aren’t confined to your bedtime routine. Integrating these principles into your entire day can enhance your overall well-being. Mindful breathing exercises, for example, can be practiced throughout the day, whether at your desk or during a commute. By cultivating awareness and incorporating short relaxation breaks into your workday, you can mitigate stress and improve focus.
Checklist for Incorporating Relaxation into Daily Routines
A structured checklist can help ensure that relaxation techniques are incorporated consistently into your daily life. This can improve mindfulness and create a proactive routine.
- Morning Mindfulness: Begin your day with a few minutes of deep breathing or a short meditation session.
- Afternoon Reset: Schedule a 10-15 minute relaxation break mid-day. This could involve a guided meditation, a few restorative yoga poses, or simply closing your eyes and focusing on your breath.
- Evening Wind-Down: Establish a dedicated time for your bedtime yoga practice. Include a warm bath or shower, light stretching, and calming music.
- Regular Review: Periodically review your schedule to ensure your relaxation practices remain a priority. Adapt as needed to accommodate life changes and keep the routine sustainable.
Additional Resources and Further Exploration
Embarking on a journey towards better sleep and relaxation through yoga requires ongoing learning and exploration. This section provides valuable resources to deepen your understanding and practice, ensuring you can continue to grow in your personal relaxation journey.This section Artikels supplementary resources for expanding your knowledge of relaxation techniques beyond the scope of this guide. It includes links to further educational materials, suggestions for finding qualified yoga instructors, and explores related relaxation methods.
External Resources for Deeper Exploration
This section provides links to external resources for further learning and exploration.
- Numerous online yoga platforms offer diverse classes and resources. These platforms often feature a wide range of instructors and styles, allowing for a personalized learning experience.
- YouTube is a vast repository of yoga videos, including tutorials on relaxation poses, breathing techniques, and guided meditations. Be sure to evaluate the quality and credentials of the instructor presenting the content.
- Many websites dedicated to yoga and mindfulness provide articles, blog posts, and downloadable resources on relaxation techniques and routines. These platforms often provide detailed explanations and practical applications.
Finding Qualified Yoga Instructors
Finding a qualified yoga instructor can significantly enhance your practice. Seeking guidance from a trained professional can provide personalized instruction and support.
- Yoga studios and centers are excellent resources for locating certified instructors. These establishments often list instructors’ qualifications and specializations.
- Online yoga directories and platforms can help you search for instructors based on their experience, specialization, and location. Be sure to research their credentials before committing to a program.
- Recommendations from friends or family who have experience with yoga instructors can also be a valuable source. Personal referrals often provide insights into the instructor’s teaching style and effectiveness.
Exploring Similar Relaxation Techniques
Beyond yoga, numerous relaxation techniques can complement and enhance your practice.
- Meditation is a powerful technique for cultivating inner peace and promoting relaxation. Various forms of meditation exist, including mindfulness meditation and guided meditations.
- Progressive muscle relaxation is a technique involving systematically tensing and releasing different muscle groups. This method helps release physical tension and promote relaxation.
- Guided imagery is a technique that involves using visualizations to induce relaxation and reduce stress. Visualizations can involve tranquil settings or calming imagery.
Sources for Continued Learning
A wealth of information is available for continued learning in the field of relaxation and wellness.
- Books on yoga, mindfulness, and stress management provide in-depth knowledge and practical strategies for maintaining a consistent relaxation practice.
- Articles and research papers on the science of relaxation and stress management can offer insights into the mechanisms of relaxation and its benefits.
- Attending workshops or seminars on yoga and relaxation can offer a deeper understanding and practical application of these techniques.
Final Review
In conclusion, this guide has presented a practical approach to using yoga for relaxation before bed. By incorporating these techniques into your nightly routine, you can cultivate a sense of calm and tranquility, leading to improved sleep quality and overall well-being. Remember to listen to your body, adapt poses as needed, and gradually integrate these practices into your life.
Consistent practice is key to experiencing the full benefits of yoga for relaxation.