Stress has become part of our everyday life, affecting our activities, skills, and emotions, as a result of our busy lifestyle. But, here are some yoga techniques, which can calm as well as relax your mind and body. There are a lot of people who have successfully reduced their stress levels, and calm their mind and body thanks to the following yoga poses.
Specifically, the Bridge pose is a wonderful stretching exercise, including the legs and back, simultaneously reducing the tension, back pain, and anxiety, too.
On the contrary, the Cat pose offers exceptional spine massage, decreasing the stress levels. In addition, here are the instructions how to properly practice 13 yoga poses that have been found to relieve stress and anxiety very effectively.
1. Child’s Pose
First of all, you should kneel on a yoga mat, your legs should be together, so that you sit back on your heels.
Then, it is recommended to hinge forward, until your chest rest on thighs, whereas your forehead rest on the floor.
Put shoulders forward and allow your hands rest, but keep your palms up, next to your feet. Stay in this position while taking 5 breaths.
This pose can ease stress, quit your mind, and have beneficial effects on your lymphatic and nervous system.
2. Standing Forward Bend
While standing, exhale forward and try to bend the knees just enough in order to bring your palms to the floor. Your head should be pressed against your legs.
You should feel spine stretch in opposite directions, as your head pulls in and down. Next, you should press your hips up as well as strengthen your legs to deepen stretch.
Also, stay in this position for 4-8 breaths, bend your knees, and inhale your arms out to sides.
It can actually stretch your hips, thighs, and hamstrings. Plus, it is considered to be able to alleviate mild depression, fatigue, and stress.
3. Bridge Pose
Bend your knees and place your feet flat on the floor, then slide your arms alongside your body and the palms should be facing down, while lying on your back. You should lightly touch your heels with your fingertips.
Next, press the feet into the floor, inhale and raise your hips, while keeping your knees width apart and rolling your spine off the floor.
For lifting your chest and engaging legs and buttocks to raise your hips higher, you should press into arms and shoulders.
It is advisable to hold for 4-8 breaths, and then you can release and exhale, while slowly rolling your spine back to the floor.
This yoga pose offers gentle stretching of the legs and back, decreases fatigue, anxiety, headaches, backaches, and even insomnia.
What’s more, it could also have therapeutic effects for hypertension.
4. Eagle Pose
Bend your knees, and stand with your arms at sides.
Afterwards, while balancing on your right foot, try to cross your left leg over your right, and hook top on left foot behind right calf, and balance for a breath.
Then, extend your arms straight in front of your body.
Your left arm hould be dropped under the right.
Next, bend your elbows, lift your forearms vertically to the floor, and wrap your hands and arms, and press your palms together.
Square your chest and hips to front wall and draw belly up and in and gaze at the thumb tips.
Stay in this position for one minute, and gently unwind your legs and arms. Finally, repeat the same procedure on opposite side.
This pose improves balance and focus, thus warding off stress.
Moreover, it also decreases back, leg, and shoulder tension.
5. Extended Triangle Pose
Stand, exhale and spread your legs and place them 4 feet apart from each other.
Then, stretch your arms out sideways, but your palms should be facing down.
Afterwards, your right foot should be turned out at a 90-degree angle, and your left foot turned in toward the right.
While turning your right thigh outward, you should tighten your thigh muscles.
It is advisable to bend your body from hips toward your right leg.
Try to twist your body while ensuring the both side remain long.
Next, you should push your left hip slightly forward, and at the same time lengthen your tailbone toward heel.
Stretch up your left hand towards the sky while keeping your right hand on your ankle on the floor.
Your head should be kept straight or turned slightly to the left.
Hold for half a minute.
Thanks to this pose, you would get complete body stretch and relieved stress.
It would also stimulate digestion, and decrease the sciata, osteoporosis, and anxiety symptoms.
6. Corpse Pose
Start by lying flat on back, with legs together, but they should not be touching each other. Your arms should be placed with your palms up.
Breathe deeply, while keeping your face relaxed and eyes closed.
Pay attention to each body part, beginning at the top of the head.
Stay in this position for 3-5 minutes.
This pose gives complete body relaxation, quits the nervous system, decreases blood pressure, and slows breathing.
7. Legs-Up-The-Wall Pose
Firstly, you should sit on the floor, but your hips should be against the wall.
Then, roll onto back, while taking your legs onto the wall.
Press the bottom as close as possible to the wall.
Stay in this position for about 5 minutes.
Note: In case you experience glaucoma, don’t practice it. Furthermore, bend your knees and bring your feet together to the pelvis in case your toes become tingly.
This pose helps in lowering stress, as well as renewing lymph and blood drainage back into the heart area.
8. Cat Pose
Also, start on all fours, and exhale, while drawing your belly to the spine.
Next, round your back toward ceiling and release the head crown toward the ground.
It alleviates and stretches your lower back, massages your spine and reduces stress.
9. Puppy Pose
First of all, start on all fours, whereas your shoulder should be stacked over your wrists.
Also, your hips staked over your knees, and your feet tops relaxed down on the mat.
Next, you should slowly walk your hands out, and lower your chest toward ground.
In addition, keep your hips over knees and arms shoulder distance apart and release your head to the ground.
While your forearms are away from the ground, you should activate your arms by pressing down palms and lifting elbows.
Afterwards, draw your shoulder blades onto back and reach hips up toward the ceiling.
Relax your neck and stay in this position for about 5-10 breaths, and then slowly return back into the initial position.
This pose provides a heart-opening effect as well as helps counter slouching shoulders if stressed.
10. Dolphin Pose
This pose also requires an initial position of starting on all fours.
Tuck your toes under raise your hips toward the ceiling.
Your hands should be placed shoulder width apart with fingers spread wide.
Then, press your palms, fingers, and forearms into the ground.
While keeping a straight spine press hips up and back.
Press your heels into the floor and keep the hips width apart with your toes facing forward.
Just let your neck and head hang freely.
Hold for 2-6 breaths and return back to table pose.
Your spine, neck and shoulders are stretched with this pose. It can also relieve stress, quit the mind, and lower anxiety.
11. Easy Pose
Sit straight, extend your legs in front of your body and then cross them at the shins.
Place each foot beneath the opposite knee and fold legs in toward torso.
Then, place your hand on your knees, with palms down.
Balance weight equally across sit bones, thus aligning the spine, neck and head.
At least, gaze ahead with soft eyes and hold for 60 seconds and then change the cross of the legs.
It increases serenity, lengthens spine, opens hips, alleviates mental and physical exhaustion, removes anxiety and promotes inner calm.
12. Cow Pose
Start on all fours, inhale and drop your belly toward the mat.
Raise your chest and chin, while gazing up toward the ceiling.
At the end, you should broaden across shoulder blades and draw shoulders away from ears.
This pose relieves stress, quits the mind, warms the spine, massages and stimulates body organs as well as provides emotional balance.
13. Head-to-Knee Forward Bend
Sit down and extend your legs.
Next, bend your left leg and bring the foot sole to the right thigh upper inside.
Your left knee should rest on the floor.
Then, place your hands to both sides of the right leg, inhale and turn toward the extended leg.
Finally, exhale and fold forward, and stay in this position for 5 breaths.
Repeat it on the other side.
It helps in alleviation of insomnia, menstrual cramps, headaches, fatigue, anxiety and depression.
Plus, this pose is capable of calming the brain.