One of the things I miss the most in this pandemic is a good, full body massage. There’s nothing like someone massaging the tight spots in your back while you doze off to relaxing music and the subtle scents of essential oils. If the thought of this seems to melt the stress away, you can still have it at home. How? Yoga! Be your own masseuse with these 5 yoga poses that feel like a massage.
Note that most of these are beginner-friendly, so you don’t have to worry about not being able to turn yourself into a pretzel! Don’t forget to switch on your essential oil diffuser and some great mood music (here are some no-lyric background music I recommend) to complete the spa experience.
1. Child’s pose
if you are feeling tired after a long day, this is a great pose to do. The name itself already suggests a form of relaxation, as you try to imitate the shape of a child with your spine curved naturally like a fetus. This pose is perfect for everyone except those who are pregnant or have knee injuries.
“Balasana”, which is the Sanskrit term for child’s pose, comes with a bunch of benefits. According to CNY Healing Arts, it releases tension in the back, shoulders and chest. It also stretches the spine and knee muscles while relieving neck and lower back pain. As such, you will find this pose being recommended in many cool down stretches after workouts.
Aside from the physical effects, doing the child’s pose also has calming effects, as it encourages deep breathing. This makes it a great pose to start your own spa session at home.
To do the child’s pose, start by kneeling on the floor. Bring your knees together (or outward as a variation) and sit on your feet. Lower your torso over your thighs so your forehead touches the floor while your arms stretch outward. You can also choose to put your arms beside your hips with your palms facing up, or form a V with your hands touching on top of your head.
2. Thread the needle
Thread the needle is a very calming pose that can help loosen and relieve tension in the shoulder and back muscles. Although it sounds complicated, it is suitable for beginners in the yoga practice.
To start, get on your hands and knees in a tabletop position. Exhale, then reach your right arm underneath your left arm, palm facing up. This is “threading the needle”. Rest your right shoulder, cheek, and ear on the mat. Your lower body should maintain upright, hips up and feet on the ground. Ease into the position and allow yourself to relax. Go back to tabletop position then repeat on the opposite side to complete the pose.
Yoga pose that feels like a massage 3: Supine Twist
This simple asana or pose is another one that feels great for the back and the torso. It opens up your shoulders, stretches your spine and lower back muscles, and improves your digestion.
At the same time, it invites you to relax and quiet your mind. To do the supine twist, simply lie on your back with bent knees and feet flat on the floor. You can extend your arms out sideways. As you inhale, drop your legs to one side. Hold for a few breaths and repeat on the other side.
If it feels too difficult to touch your legs to the floor, you can put a pillow on the side for support. I also invite you to close your eyes and breathe deeply for a more restorative effect!
4. Knees-to-chest pose
This for me is the pose that inspired this blog post because it feels so good on the back. The first time I did this I really felt like I was giving myself a mini-massage without doing much.
The knees-to-chest pose also feels very therapeutic as you are drawn into a compact shape while your back is supported wholly by the mat. In addition, it relieves flatulence and excess digestive air, which is why it is called the “wind release pose” or “apasana” in Sanskrit.
To do the apasana, lie flat on your back and bring your knees to your chest. Wrap your arms around them and breathe deeply. You can also try rolling gently from side to side.
Take note that if you are pregnant or have a spinal, knee, or hip injury, it might be best to avoid this pose.
5. Happy baby
While on your back, you can transition to this asana by bringing your knees to your belly and holding one foot in each hand. Open your knees wide and bring them close to your armpits. You should look like a happy baby!
This yoga pose gently stretches your hamstrings, thighs, and groin. At the same time, it relaxes your back and opens up your hips. “Ananda balasana”, its Sanskrit name, is definitely one of the yoga poses that feel like a massage.
Don’t forget to breathe deeply, try closing your eyes, and feel the stretch throughout your body to get the full benefit of this pose.
Yoga pose that feels like a massage 6: Cobra
If you’re feeling a bit of soreness in your back or abs (after an ab workout, I assume), do the cobra pose to relieve some of that pain. This asana, also called “bhujangasana”, improves spine flexibility, stretches the torso, and helps open the lungs.
To do this backbend, lie on your stomach and rest the tops of your feet on the floor. Place your hands beside your rib cage—hugging your elbows to your sides—and gently lift your head and chest off the floor.
Stay in the pose for a while and savor the stretch, both in the front and back of your upper body. This will inspire you to keep doing yoga that feels good, in addition to or in lieu of a trip to the masseuse.
7. Baby Cradle pose
Another therapeutic pose with the word “baby” in it, this one will feel kind of silly at first but ends up surprisingly relaxing. In this yoga pose that feels like a massage, you will be cradling your leg like a baby, hence the name “baby cradle” pose.
To start this asana, sit on the floor with your legs extended in front of you. Gently bend the right knee and bring your right foot towards you, putting it over your left thigh. Use your right forearm to support your right knee while lifting your right foot close to you with your left hand.
Link your hands together to form a cradle, and scoop your right leg. Your right knee can rest in the crook of your right elbow while your right foot rests on your left arm. Rock it side to side, as you would a baby. You can also slightly bend forward and back if it feels comfortable.
Although it seems really simple, this pose stretches your lower body and loosens the hips. It can also help alleviate back pain and leg soreness. Personally, I find this very calming as well, like I am cradling my body to sleep.
End with pose 8: Corpse
After all those poses, your body might already feel like jelly, and you might be yawning every now and then. Hopefully you’re feeling very relaxed and might even feel like dozing off for a bit.
The corpse pose (and I hope you’re not turned off by the name) is a perfect way to end your “self-massage” routine. It’s also one that I find very conducive for meditating while listening to calming music in the background.
To do “savasana”, lie flat on your back and relax your whole body. Slightly spread your legs and let your feet fall on to the side. Place your arms a few inches away from your side with your palms facing up. Close your eyes and breathe naturally.
Set a timer so you don’t feel compelled to check the time. This can be similar to the end of your massage session, when your masseuse leaves the room and you can doze off for a few minutes, fully basking in the calming ambience and feeling of your relaxed body.
Do yoga that feels good
Even if you can’t go to the spa right now, there’s no reason not to DIY at home. Do yoga that feels good and feel yourself relax with no additional expense.
The important thing is to find the time to do this. Self-care is essential to keep going about all your daily tasks, and these yoga poses that feel like a massage might be just the thing to refill your cup!
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Looking for more ways to relax your body? Read ways to Relax Your Body here.